Izindlela ezingu-20 zokusika amafutha ekuphekeni

1. Sebenzisa ukupheka okungapheli ukupheka esikhundleni sebhotela noma amafutha; noma okungenani ukhethe amafutha anamanzi phezu kwamafutha aqinile (mhlawumbe amafutha e-canola noma amafutha omnqumo)

• Ingabe Amafutha Wokupheka Anamafutha Agcwele?
• Yenza Ukupheka Kwakho Ukupheka Kwakho
• Amafutha amahle, amafutha amabi
• Butter vs. Margarine
• Ingabe Amafutha Omnqumo Okwedlula I-Oil Fat Oil?
• I-Canola Oil-Healthy Oil

2. Khetha inyama enomsoco kanye namabele okukhukhumba angenasikhumba

• I-Skinny on Skinless Chicken Breasts
• Ama-Fat Low Recipes Recipes

• Ingabe Ingulube Ingaba Inkukhu Entsha?
• Ingulube Ungadliwa
• Inyosi ekudleni okuphansi kwe-Fat
• Ukupheka Kwezilwane Eziphansi Zamafutha

3. Gwema wonke amafutha avelayo avela enyameni

• Ukunciphisa I-Fat From Meat

4. I-grill, i-broil, ibhake, i-braise, i-steam, i-poach, i-slow-cook, kanye nokudla okuyi-microwave kunokuba uzifake. Ukuhamba nge-ok okwenziwe ngamafutha amancane, noma ukusebenzisa i-nonstick spray, noma umhluzi kunalokho

• Izindlela zokupheka eziphansi ze-Fat
• Frying Stiring Low
• Hlunga amaphakethe
• Ukupheka okuphansi kwe-Fat Crockpot

5. Gcoba amafutha kusuka ekudleni okuphekiwe bese uwavimbela ngephepha ekhishini uma kunesidingo

6. Sebenzisa imifino, ubhontshisi noma okusanhlamvu okuphelele ukubuyisela okunye kokuqukethwe kwenyama yama-burgers, inyamaloaf, kanye ne-chili

• Indlela Yokwenza Abahamba Ngamafutha Aphansi
• I-Low Fat Southwestern Burgers
• I-Mini Meatloaves
• I-Pinto Bean ne-Sweet Corn Chili

7. Gqoka izinkukhu nezinhlanzi ngezinkwa zokudla esikhundleni sokushaya, bese ubhakwa esikhundleni sokubafry

• Inhlanzi Ezinkwa
• Izinkukhu zezinkukhu
• Inkukhu Yommbila

8. Khetha izinkukhu noma izinhlanzi zaseTurkey esikhundleni se-ngulube noma izinyosi zezinyosi

• Inkukhu Yokusila Inkukhu Fry
• I-Sausage, i-Mushroom ne-Red Pepper Pizza
• I-Al Fresco Izinkukhu Zezinkukhu

9. Khetha i-bacon yaseCanada noma i-turkey bacon esikhundleni se-bacon ejwayelekile

10. Sebenzisa iqanda elilodwa namaqanda amabili amaqanda kumuntu ngamunye emaqanda okuthandayo amaqanda noma amaqebelengwane; noma usike amafutha ne-cholesterol ngokuphelele ngokusebenzisa i-egg substitute

• Amaqanda noma Cha?

• Kuyini i-Egg Isitembu?
• Indlela Yokwenza I-omelet Yamafutha Engaphansi
• I-Zucchini ne-Mushroom Frittata
• I-Summer Frittata

11. Gcina izitsha ezimbili zenyama inyama ngesonto ngezinhlanzi noma ukudla kwemifino

• Ngomhlaka ngoMsombuluko
• I-Bean and Vegetable Stew
• Curry yemifino
• Ukuvumba Isitshalo Seqanda
• I-Lasagna yemifino
• Farfalle nge-Asparagus nama-Cherry Utamatisi
• Isilondolozi saseMarinara
• Izinhlanzi nezinhlanzi zasolwandle

12. Sebenzisa umhluzi wezinkukhu ezingenamafutha noma ubisi olunamafutha kumazambane ahlambulukile, isobho, ama-gravies nama-stews

• Ziyini ama-apulabhisi ama-Skinny Mashed?
• Inkukhu ne-Rice Soup
• Isobho seMifino Italian
• I-Lentil Soup

13. Zama ubisi obunamafutha angenawo amafutha esobho kanye nama-casseroles esikhundleni se-cream eluhlaza

• I-Cream of Pumpkin Soup

14. Phakamisa ama-pie akho noma ulayishe ama-tarts akho ne-phyllo dough esikhundleni se-pastry njalo

• Phyllo Dough for Pies Low Fat kanye Pastries
• Indlela yokusebenzisa i-Phyllo Dough
• Ukuguquka kwe-Cherry
• I-Peach Tarts
• Ama-Blackberry Apple Tarts
• Iphakathi kweCranberry Strudel

15. Amazambane ama-oven-gazinga esikhundleni sokwenza noma ukuthenga amafries aseFrance

• Ama-sweet potato amafries
• I-Low Fat Ama-Potato Latkes

16. Sebenzisa ama-herbs, izinongo, izithelo kanye ne-salsas ukunambitha ukudla kwakho

• I-Mango-Utamatisi Salsa
• I-Mango-Black Bean Salsa
• I-Cod-Rubbed Cod
• I-Baked Zesty Tilapia
• I-Lemon-Thyme Halibut
• I-Spice-Rubbed Ingulube Inqamule
• I-Salmon ehlanjululwe nge-Spice
• I-Herbed Ingulube Tenderloin

17. I-substitute iyancishisa ama-fat cheeses ngamafutha aphelele, futhi unciphise inani oyisebenzisayo

• Yebo noma Cha ku-Cheese?
• Yiziphi Imithombo Eyinhloko Ye-Fat Egcwele?

18. Khetha ukunciphisa ukhilimu omuncu noma i-yogurt esikhundleni sezinguquko ezigcwele ze-stews, dips, ukusakazeka, nokugqoka

• Ukwenza i-Salad e-Creamy yokugqoka
• Southwestern Chicken isaladi
• I-Turkey ne-Green Bean Salad
• I-Salad ye-Chicken ne-Apple
• I-Red Pepper Dip
• Isipinashi Dip
• I-Yogurt Cheese

19. Sebenzisa ukunciphisa ukhilimu wamafutha noma amafutha angenamafutha esikhundleni se-version evamile yama-cheesecake

• Ukunciphisa i-Fat Pumpkin Cheesecake
• I-Cheesecake ephansi ye-Fat Summer
• I-Cheesecake ye-Fat encishisiwe

20. Faka amanye amafutha emakhakheni okubhaka nge-appleauce, yogurt e-plain nonfat noma i-buttermilk ephansi yamafutha

• Ikhekhe le-Gingerbread
• I-Low Fat Brownies
• Ikhekhe leCarrot
• Isinkwa se-Lemon Zucchini
• Isinkwa sase-Irish Soda
• Ama-Muffin we-Apricot Ginger