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How to eat low-fat—And love it!
Nine painless ways to cut fat from your diet:


Macaroni & Cheese
Macaroni & Cheese

This version of macaroni and cheese is much lower in fat than traditional recipes.

1 1/2 cups elbow macaroni1/2 cup fat-free egg substitute2/3 cup shredded, reduced-fat cheddar cheese1/4 tsp. hot pepper sauce1/2 cup dry-curd cottage cheese2 tsp. Dijon mustard1/2 cup skim milk1/2 cup seasoned dry bread crumbs

  • Cook the macaroni in a large pot of boiling water until just tender, about 10 minutes. Drain. Coat a 1-quart casserole dish with non-stick spray. Add the cheddar and macaroni. Toss to combine.
  • In a blender, puree the cottage cheese, milk, eggs, pepper sauce and 1 teaspoon mustard. Pour over the macaroni and stir lightly.
  • In a cup, mix the bread crumbs with the remaining mustard. Sprinkle over the casserole. Bake at 375° for 25 minutes.
  • Serves 4. Each serving has 264 calories, only 18 percent of which come from fat.


Gingerbread Pancakes
Gingerbread Pancakes

These pancakes are great topped with fresh fruit and a dollop of low-fat vanilla yogurt.

1 cup unbleached flour1/4 tsp. ground cloves2 tsp. baking powder2 tbsp. ground hazelnuts1 tsp. cocoa1 cup skim milk1/2 tsp. powdered ginger2 egg whites1/4 tsp. ground cinnamon2 tbsp. dark molasses

  • Sift the flour, baking powder, cocoa, ginger, cinnamon and cloves into a large bowl. Stir in the hazelnuts. In a medium bowl, whisk together the milk, egg whites and molasses. Make a well in the flour mixture and pour the milk mixture into it. Stir just enough to moisten the dry ingredients. The batter will be lumpy. Coat a large, nonstick frying pan with nonstick spray. Heat the pan on medium until hot. Ladle in the batter, using 2 tablespoons per pancake. Cook for 2 minutes, then flip carefully and cook for 2 minutes more.
  • Serves 4. Each serving has 185 calories, only 13 percent of which come from fat.

Source: “Prevention’s Quick And Healthy Low-Fat Cooking,” © 1993 by Rodale Press, Emmaus, Pa.

Many people think that low fat means low flavor. Nothing could be further from the truth. With a little know-how, you can cook the foods you love in a way that promotes heart health rather than heart disease. The tips and recipes on this page will get you started.

Nine painless ways to cut fat from your diet:

  1. Choose the leanest cuts of meat you can find.
  2. No more frying. Instead, roast, bake, broil or grill.
  3. Remove skin from poultry before cooking.
  4. Replace whole milk with low-fat or skim milk.
  5. Use low-fat salad dressings.
  6. Use nonstick cookware and vegetable cooking sprays.
  7. Eat more pasta, potatoes and bread. But resist the temptation to cover them with butter or other high-fat spreads and sauces.
  8. Buy a low-fat cookbook—and use it. Look for one that includes low-fat versions of your favorite dishes.
  9. Snack on pretzels instead of potato chips. Or try chips that are baked instead of fried.