This is a little trick I have used many times when trying to remove fats and oils from cooking healthy. Instead of sauteing in oil, many types of food can be sauted in broth or stock or soy sauce. The liquid, especially if it is contains a little bit of fat, will prevent the food from burning and will act as a medium of transfer.
To do this:
Heat the skillet and add enough liquid to cover the bottom of the pan 1/8 to 1/4 inch high. That should be less than a quarter of a cup.
Add the food and cook as normal.
Now, the texture of the finished product will be different. The broth or stock is not going to crisp up the food being sauted like an oil would, but it is going to be much lower in fat and, for many dishes, the cooking liquid will add flavor.
Other Tips About Oil
Whenever possible, cook with heart healthy oils like olive oil. Olive oil contains a good amount of fat, but doctors have shown how the fats from olive oils can be good for the body when taken in small doses. So no matter which oil is used, keep the amount of oil to a bare minimum.
When eating out, ask the chefs to limit the amount of oil they use or eliminate it entirely. One of my personal vices is Chinese food, but it is heavy and fatty, even the non-deep fried items. I have taken to asking the chef to make the dishes without oil. They tend to look a little puzzeled at first, but then prepare a dish that tastes almost exactly like the heavy, oily dish.
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