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TIPS FOR HEALTHY COOKING
• Go easy on fat, sugar, and salt in preparing foods.
For example, make Oven Crispy
Chicken
instead of fried chicken or make Baked
Cod with Cheese instead of fried fish. You don’t have to leave out
all the fat, sugar, or salt—just limit the amount you use.
• Flavor foods with herbs, spices, and other low fat seasonings instead
of using rich sauces and gravy. Look for ideas about what seasonings to use in
some of the recipes in this booklet, like Baked
Meatballs, Baked Spicy Fish,
and Turkey Chili.
• Make homemade desserts sometimes to save money and serve additional
healthy foods to the family. For example, try a fruit crisp, like Peach-Apple
Crisp, or a pudding like
Rice Pudding.
• Remove skin from poultry before cooking to lower
the fat content. For example, try
Baked Chicken
Nuggets, Chicken and
Vegetables, or Oven Crispy
Chicken.
• Always follow food safety rules in the kitchen to make sure
that the food you prepare for your family is safe. See the next page.
Cook—cook to proper temperatures:
• Use a food thermometer to make sure meats,
chicken, turkey, fish, and casseroles are cooked to
a safe internal temperature.
• Cook roasts and steaks to at least 145° F.
• Cook ground meat to at least 160° F.
• Cook whole chicken or turkey to 180° F.
• Cook eggs until the yolk and white are firm, not
runny. Don’t use recipes in which eggs remain raw
or only partially cooked.
• Cook fish until it flakes easily with a fork.
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Cooking
Healthy
