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The best tips for cooking light

Make cooking light, it’s not complicated! Just knowing a few tricks. Doctissimo you book the best, with the help of Claudine Robert Hoarau, dietician, author of Diet greedy Good habits for a balanced diet.

To lose weight or stay in shape, do not bother to deny it. The secret is to cook in a diet. To do this, you have to play on cooking methods, seasoning ingredients and substitutions.

Lean Cuisine: cooking methods preferred

Lean Cuisine“It’s fat intake increases the calorie dishes” says Claudine Robert Hoarau. Also, choose a cooking steamed or stewed. Not only do not addfat , but you will retain more flavor and nutritional value of foods, vitaminsand minerals in particular.

The vegetables are best suited to this method of cooking? Cauliflower, broccoli, zucchini, leek. It is also ideal for fish flesh with a delicate fillets of whiting, pollack, mullet … You can invest in a pressure cooker or steamer.

If you want to cook the meat in the oven, do not body fat. Just make sure you put mustard and herbs .

Other cooking methods to cook light: the grill. This device is perfect for skewers marinated meat.Also think it cook skewers of fruit or whole fruit: bananas, pineapples … Do not forget the traditionalfoil (without added butter of course) ensures soft foods. What to do with aluminum foil or parchment.

Finally, rediscover your microwave oven, which allows you to cook without fat. Instructions: Cook the food on a plate covered with cling film.

Utensils side, you need a frying pan with a nonstick coating to cook lightly. Little trick Claudine Robert Hoarau: use sprays very practical to limit the use of oil . You can also take a paper towel moistened with a little oil.

Lighten his kitchen: season so light

Quite often, it is the seasoning that makes the dishes high in calories. The solution? Lighten all the sauces! Those for salads and vegetables first. If you want to make a classic vinaigrette, lie with the water: put half the amount of recommended oil and fill with water. For flavor, use mustard flavored and if you enjoy it, garlic.

For a very light sauce, use a yogurt or cottage cheese 0%, 1 tablespoon lemon juice or vinegar, 1 teaspoon mustard, herbs or spices tarragon, chives, basil, parsley , chervil, curry, cumin, paprika … “You can add a little ketchup to give color to your sauce” indicates the dietician.

For a light mayonnaise, replace the oil with cheese to 0% egg yolk, a teaspoon of mustard and cheese 100 g lean.

Remember also to alleviate the sauces cooked dishes: use dairy products instead of thin cream, prepare tomato sauce stewing without adding fat.

You can also prepare grout fat crème fraîche mixed with vegetables (eg tomatoes or peppers), perfect to accompany your dishes with white meat, vegetables and pasta . “For a tasty food, you can use white wine as long as you let evaporate: flambé can no longer have the caloric intake of alcohol but the taste” suggests dietician.

Keep in mind this mark “a tablespoon of oil per person per meal is enough,” says Claudine Robert Hoarau. Do not forget to change the oil up to take advantage of their different nutritional properties.

Top 10 tips for cooking the Internet so slight

– Investing in a pressure cooker electric
– Cook the vegetables in a little fat bouillon cube
– Use a spray oil
-Have a baking sheet Weight Watchers (baking sheet can be used for baking, pan, oven microwave …)
– Replace the potatoes with zucchini to thicken soups
– Replace the pastry for pizza dough for quiche
– Use agar agar to make mousses and flans
– Replace the fat with cream soy or almond
– Remember to replace butter and oil cakes with a tablespoon of mashed nuts (almond paste, for example)
– Cooking with Römertopf, flat clay, which allows you to cook without fat.

Lean Cuisine: substitute foods

To reduce the caloric intake of food, you should replace the foods richest by other lighter. For example you can replace whole milk with the milk skim, butter and cream with plain yogurt or cottage cheese to 0%, the flour with potato starch or cornstarch, pastry by filo pastry, bacon bacon by nets or matches ham, sugar by sweetener or fructose. It contains as many calories as sucrose but its sweetness is more important, we can put less. Attention to the use of sweetener in cooking: “It is difficult to dose,” says Claudine Robert Hoarau, which suggests to use for cold desserts.”You do not have to systematically replace, you can halve the quantities of sugar and fat recipes, it does not change much taste but fewer calories,” says Claudine Robert Hoarau.

Once these basic rules acquired, no doubt you’ll discover new tips for making light meals and tasty. Come share your innovations on our forum thinness kitchen !

Examples of lighter recipes

Quiche light

For 4 people: 4 sheets of brick, 20 cl whipping cream 3% fat, 3 eggs, 200 g of grated smoked ham, salt and pepper.

– Layer 4 sheets of filo pastry on a pie dish.
– Mix the eggs, cream, grated 200 g smoked ham, salt and pepper.
– Pour this mixture over the filo pastry.
– Bake 35 minutes at 180 °.
– Strawberry Bavarian (Recipe tested by Claudine Robert Hoarau)

5 people (to be preferably in individual ramekins): 3 biscuits, 200 g strawberries, 300 g of cheese 0%, 100 ml skimmed milk, the juice of half a lemon, 1 tablespoon tablespoons of sweetener, 2 sheets of gelatin.

– Put the gelatin in a bowl of cold water.
– Wash the strawberries and cut them into small pieces.
– Heat the milk, plunge the drained gelatine.
– Add the milk to the cheese and mix everything with sugar and lemon juice.
– Crumble the biscuits and put at the bottom of each ramekin.
– Pour the cheese and slide in the sliced ​​strawberries. To take charge.
– Turn out by passing a knife blade against the edges and slightly peeling the bottom.


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