Easy Eating

Cooking tips to good health

Annette Sym
Annette Sym Cade Mooney

THE secret to long-term weight loss success is to include the food you enjoy. Knowing how to make your favourites into low fat versions will help you to enjoy your food and not feel deprived. Making simple changes to how you cook can achieve not only major health benefits but also lose those unwanted kilos.

Here are some cooking tips:

1. Put the dripping and butter away and instead use cooking sprays where possible, spray instead of soak or use baking papers, which are very good. Give the deep fryer away and instead grill, BBQ or bake. A good example of how you can make crumbed fish or chicken is to beat an egg white with a little skim milk, dip in egg mix then roll in bread crumbs until coated well. Heat a good quality non-stick fry pan and coat generously with cooking spray. Spray over the top of the fish or chicken and place this side down to cook first.  When ready to turn spray top of crumbs and then turn to cook. Don't have the gas or element too high so to avoid burning.

2. Many dishes taste good because they are loaded with lots of fatty ingredients. To make a dish come alive I love to use fresh herbs and spices to enhance the flavour, such as basil, coriander, mint and parsley really. When using dried herbs you need to use sparingly as they can be quite strong, so start small and work your way up. My favourites are cumin, coriander, basil, oregano, turmeric, paprika, tarragon and chilli.

3. Low fat baking can produce heavy cakes so to avoid this happening add bicarb soda. I also use 1/2 cup of apple sauce (in jar) instead of oil or butter in a cake or batch of muffins. Add the bicarb soda to the apple sauce (it will froth). Apple sauce gives the moisture that butter or oil would normally give, but has no fat so this is a great way to cut down the fats when baking.

4. Another way to enhance a dish is to use salt reduced stock powders. Be careful you don't overdo it as they still have quite a high sodium count and don't forget a little freshly ground pepper can really add flavour to a dish.

5. I love using evaporated light milk to make creamy sauces. Thicken with corn flour and remember it may separate if you over-boil the milk. You can use the canned milk to replace cream for most sauces and also in some desserts.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-6 are sold in all good newsagencies.

Visit Annette's website symplytoogood.com.au for more tips and recipes, and join Annette's Facebook page at Symply Too Good.

 

QUICK AND EASY POTATO BAKE - RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 6 - SERVES 8 AS A SIDE DISH

  • 1 kilo potatoes
  • cooking spray
  • 1 x 375ml can evaporated light milk
  • 2 tablespoons salt-reduced French onion soup mix
  • 1 teaspoon crushed garlic (in jar)
  • 1 tablespoon finely grated parmesan cheese
  • ½ cup 25% reduced-fat grated tasty cheese

 

Method

Preheat oven 180ºC fan forced.

Peel and thinly slice potatoes. Spray a medium size lasagne dish (28cm x 19cm) with cooking spray then layer sliced potato over base of dish. Cling wrap dish then place in microwave and cook on HIGH for 5 minutes.

Remove from microwave and take off cling wrap.

In a small mixing bowl combine milk, soup mix, garlic and parmesan cheese. Pour over potato slices then top with grated tasty cheese. Bake 30-35 minutes or until cheese is golden brown on top.

Variation: Replace potato with sweet potato

Suitable to be frozen for 2 - 3 weeks.

 

Nutritional Information: Potato 

PER SERVE

 

 

FAT

TOTAL

2.9g

 

SATURATED

1.8g

FIBRE

 

1.7g

PROTEIN

 

9.1g

CARBS

 

21.3g

SUGAR

 

6.4g

SODIUM

 

215mg

KILOJOULES

 

631 (cals 151)

GI RATING

 

Low

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Nutritional Information: Sweet Potato 

PER SERVE

 

 

FAT

TOTAL

2.9g

 

SATURATED

1.8g

FIBRE

 

1.9g

PROTEIN

 

8.6g

CARBS

 

22.2g

SUGAR

 

11.8g

SODIUM

 

224mg

KILOJOULES

 

631 (cals 151)

GI RATING

 

Low

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Note from Annette

I know how much everyone loves my Potato Bake in Symply Too Good To Be True 1 so I thought why not give you another version to enjoy. A normal potato bake is so high in fat but this recipe is both low in fat and yet tastes amazing!

Dietitian's Tip

Having some carbohydrate at each meal is important for people with type 2 diabetes and those wanting to manage their weight. Carbohydrate breaks down to glucose in your blood. Distributing your carbohydrate intake throughout the day gives you body the best chance of stable blood glucose levels.

 

Topics:  annette sym cooking



Shorten's national caucus for Australia's first people

QUICK VISIT: Federal member for Oxley Milton Dick hosted Opposition Leader Bill Shorten at Hymba Yumba Community Hub in Springfield where they met with indigenous students and announced plans to form a national caucus aimed at increasing representation, voter enrolment and party representation among Australia's first people.

Opposition leader visits students at Hymba Yumba

NAME AND SHAME: Intoxicated driver cops $1100 fine

IN COURT: A man was fined more than $1000 for driving under the influence at Redbank.

Every Monday the QT publishes the names of drink and drug drivers

'Let's stop apologising for Ipswich'

Ipswich Mall, 2016.

The sooner we stop indulging stereotypes, the sooner they'll stop

Local Partners

MKR rocked by satay sauce cheating scandal

WE ALL know what satay sauce is, right? Alyse and Matt didn't when they served it up on their MKR restaurant. Slammed by everyone, their reaction was gold.

'Nasty' Married At First Sight groom ripped apart on TV

Anthony gets torn down during the Married At First Sight commitment ceremony.

MAFS groom Anthony faces the music after fiery dinner party.

MOVIE REVIEW: Matt Damon's The Great Wall gets lost

Matt Damon fails in a scene from the movie The Great Wall.

Did The Great Wall get lost in translation?

Paul Murray listens to regions

Paul Murray is taking his Sky News show on the road to shine a spotlight on regional Australia.

Radio broadcaster wants viewers to 'turn up and fire up'

Why Hollywood’s siding with Brad Pitt over Angelina Jolie

Jolie may have the kids, but Pitt has custody of Hollywood

Tensions high at pointy end of MKR's round two

Things are really heating up on My Kitchen Rules.

Games are being played around the My Kitchen Rules table

Jungle Jay sent packing from I'm a Celebrity

I'm A Celebrity ... Get Me Out Here! contestant Jay Laga'aia with Keira.

BIG friendly giant Jay Laga'aia has been eliminated from I'm A Celeb

Expert: Why renters, home buyers may struggle

Matusik Property Insights director Michael Matusik.

What's next for the city's housing market

Massive seaside development of 3200 lots

DESIRABLE LIFESTYLE: The masterplan for the proposed Elliott Heads Estate.

"There's nothing else left along the coastline of Queensland now"

Potential home buyers punished for doing the 'right thing'

Should I go to university or buy a house?

50 more high rise buildings planned for Brisbane CBD

Height limits have been scrapped for Brisbane CBD

800,000 more people expected to work in city over next 20 years

This new property trend is emerging in Ipswich

Darren Boettcher.

Property owners seizing new opportunity

Ready to SELL your property?

Post Your Ad Here!