Diabetic Living Australia - July-August 2018

cook lighter

Simple ingredient swaps can boost the health factor

of slow cooker recipes while keeping the fabulous flavour

slow cooker

EASY SWAP

Substitute sour cream

with an equal measure

of plain low-fat

yoghurt to save

about 1400 kilojoules

per ½ cup.

MINCE TRICK

Before adding browned mince to slow cooker recipes, transfer the cooked

meat onto a plate lined with paper towel and blot the meat crumbles with

paper towels to sponge away fat and kilojoules you won’t even miss.

Choose skinless,

boneless chicken

thigh fillets

This protein-rich

choice stays moist and

succulent during slow

cooking while infusing

the dish with flavour.

Lose fat

Skim fat from the

surface of slow-

cooked foods just

before serving.

To do so, dip a

large metal

spoon just below

the surface of the

liquid and allow

the fat to flow into

it. Lift the fat or

fatty liquid away;

repeat until most

of it is removed.

Herbs

Both fresh and

dried herbs enhance

the flavour of foods

without adding

kilojoules. Add dried

herbs early in the

cooking process so

their flavours have

time to intensify

and blend with

other ingredients.

Add fresh herbs at

the end of cooking

so they retain their

colour and flavour.

SALT CONTROL

Cut the salt and

choose salt-reduced

stocks in a soup or

stew recipe, then stir in

a teaspoon or two of

lemon juice or vinegar

toward the end of

cooking to make up

for flavour lost from

cutting the salt.