When a recipe calls for sauting the first ingredient is almost always some sort of fat. This may be butter, olive oil or a rendered animal fat such as lard. The reason vegetables are sauted is to help bring out the flavor of the vegetables. Thin sliced meats can also be sauted alone or with vegetables to make a quick stir fry. There are three options for lowering the fat content of recipes when it comes to sauting. Option One Use less fat. This seems deceptively simple, but is often over looked. For example if a recipe calls to saut in 3 tablespoons of oil cut the amount of oil down to 1 tablespoon. When lowering the oil, butter or lard content remember to keep a close watch on the saut. The vegetables and meat will stick and burn quickly. To keep the food from burning continuously stir. Option Two Substitute broth. Substituting a vegetable or chicken broth for the fat is an excellent way to cut the fat. Simply leave out the butter, oil or lard and use 1-2 tablespoons vegetable or chicken broth. For this option to work the heat must be high on the stove and the vegetables or meat must be continuously stirred. Option Three Skim the fat. Skimming the fat is a method that works in soups or stews. The simplest way to accomplish this is to cook the soup and then allow it to cool overnight in the refrigerator. The fats in the soup will float to the top of the soup and can be easily scraped off. |
