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Cut the Fat, Not the Flavor
Try These Tips for Using Less Fat When Stir-Frying
It’s easy to reduce the fat in your favorite stir-fired recipes. These simple tips can help:
Brush the pan with oil just to coat it or use a non-stick spray made from vegetable oil. Typically, using a vegetable-oil spray will add less than 10 fat calories to a pan of sautéed vegetables. In contrast, 2 tablespoons of oil add an extra 240 fat calories.
When stir-frying, keep the oil in your pan very hot. Vegetables soak up cold oil more quickly than hot oil.
Experiment with ways to add flavor and moisture without adding fat. Marinades are a good way to do this. Also try using chicken or meat broth, concentrated fruit juice, or perhaps fresh fruit or vegetable juice.
Source: U.S. Dept. of Agriculture
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