Fat is sometimes banned from our plates for a light dinner, a temporary diet, or a post-holiday detox. There are many ways to avoid butter and oil when preparing your recipes. It is possible to cook without fat, with taste and lots of flavors!
1. Steam cooking
Steaming does not require the use of fat. To steam, use an airtight container, such as a steamer, which can be quickly put into the microwave. You can also use a pressure cooker.
Steaming is ideal for cooking many products (poultry, fish, vegetables, potatoes, semolina, rice, and Chinese rice paste specialties).
No fat is required, and it preserves the natural taste, vitamins, and minerals. The food also retains its original tenderness.
Good to know: to give your food even more taste, you can flavor the water used for steaming with a few drops of lemon juice or herbs, for example.
2. Bake in the oven
Contrary to popular belief, chicken must not be cooked in oil. The oven is an excellent alternative to eliminate cooking fat. In addition, it makes cleaning the oven and the dish easier without the fat that clings (in addition to the natural fat of some foods).
Bake without adding fat!
Preheat your oven to 240°C.
Baste the food with lemon juice, a fat-free stock cube, or simply water.
Sprinkle with herbs.
Bake for the time indicated on your recipe.
Caution: do not lower the temperature below 240°C. Otherwise, the food will not cook properly.
3. Cook in foil
En papillote cooking involves enclosing your food in a special container or aluminum foil. The meat, vegetable, or fish gradually releases its juices without any fat.
How to cook in a papillote?
Preheat your oven to 150°C.
Open a sheet of aluminum foil.
Place the raw meat or fish on top.
Add finely chopped vegetables, a small sauce based on lemon juice or mustard, spices, and aromatic herbs.
Close your sheet well.
Put in the oven.
Caution: unlike traditional cooking, the papillote cooks slowly at a low temperature.
4. Grill your meals
Cooking on the grill or simply on the barbecue allows you to cook fish and meat without fat.
For a successful grilling:
Sprinkle your preparation with coarse salt to prevent them from breaking down during cooking.
Once the grill is hot, place the food on the grill.
Cook quickly, turning occasionally, until the food is a nice golden brown.
Please note that vegetables cannot be cooked on the grill. Also, meat and fish do not lose their juices with this cooking method, so they remain trapped.
5. Smoke in a court-bouillon
Court-bouillon cooking or poaching is a quick way to cook fish, shellfish, and vegetables. Delicious, it brings a subtle taste to food. Very simple to make, the court-bouillon requires only a cooking plate and a casserole or a saucepan.
How is court bouillon cooked?
Add half a liter of water in a hollow container (casserole or stewpot) and the food to be cooked.
Add salt, pepper, and, if you wish, vinegar or white wine.
Add some chopped vegetables and herbs.
Add a bouquet garni or a fat-free or flavored stock cube to add more flavor.
Boil everything for a few minutes.
Lower the heat and simmer until serving.
Good to know: poaching can be done in simmering or cold water depending on the food.
6. Season lightly!
Light cooking does not allow for high-fat seasonings. Also, beware of particularly high-calorie sauces such as mayonnaise, mustard, or ketchup, or you will still consume the calories you so wisely lost during cooking.
Add taste in a light way with lemon, basil, curry, chives, white wine, or 0% white cheese.
Be careful: overeating salt can seriously affect your health and cause high blood pressure.
Now that you know the tricks to cooking delicious vegetables, fish, and meat in a light way, try them, and share your experience with us in the comments area below.