1. red meat 
 butter, cheese, whole milk, ice cream, 
 coconut, palm, and palm kernel oils
 
are high in saturated fat

2. lean meat, poultry and fish 

are low in saturated fat

3. canola, corn, olive, soybean, and sunflower oils 

contain mostly monounsaturated and polyunsaturated fats


1. buy a good nonstick pan and wok
2. bake, steam, broil food without added fat
3. stir fry with a small amount of fat
4. choose lean meat or trim excess fat
5. remove skin from chicken
6. discard any fat and juices after baking, broiling or frying
7. use vegetable cooking spray
8. lighten the salad dressing by using light mayonnaise 
and sour cream
9. use vegetable oils which are rich in unsaturated fat 
or spreads without cholesterol

Remember: the food is low in fat doesn't mean it 
is low (significantly) in calories.

GREEN PEAS AND CARROT WITH GROUND MEAT.

1. 4 garlic cloves, minced
2. 1 medium onion, chopped
3. 1 lb. ground beef (turkey or chicken)
4. 1/2 teaspoon dried rosemary, 1/2 teaspoon salt, 1/4 teaspoon pepper
5. 1 lb. frozen peas and carrot
6. 2 cups sliced mushrooms
7. 4 tablespoon low-sodium soy sauce

MIXED VEGETABLES WITH GROUND MEAT.

1. 4 garlic cloves, minced
2. 1 medium onion, chopped
3. 1 lb. ground beef (turkey or chicken)
4. 2 lb. frozen mixed vegetables
5. 1 can whole tomatoes, undrained and chopped or 1 cup "V-8" 
low sodium vegetable juice
6. 1/2 teaspoon Broiled Steak Seasoning Salt ("McCormick"), 1 teaspoon
Italian Seasoning ("McCormick"), 1/2 teaspoon salt

CHICKEN WITH GREEN CABBAGE AND MUSHROOMS. 

1. 2 whole chicken breast, boned and cut into thin slices
2. 4 tablespoon low-sodium soy sauce with few drops of lime juice
3. cooking spray
4. 2 cups sliced mushrooms
5. 4 cups thinly sliced cabbage
6. 1 tablespoon "Brummel and Brown Spread"
7. 1/2 teaspoon salt, 1/4 teaspoon pepper
8. 1/4 cup fresh flat-leaf parsley or cilantro, 1/4 cup thinly sliced
green onion

RUSSIAN STYLE EGG ROLLS.

1. 1 lb. ground pork or veal
2. 4 cups thinly sliced cabbage
3. 1 teaspoon salt, 1/4 teaspoon pepper
4. 1/2 cup thinly sliced green onion
5. 1/4 cup chopped fresh dill

GREEN MEATBALLS.

1. 1 lb. ground pork or veal
2. 1 lb. cut or chopped leafs spinach
3. 1 medium onion, chopped
4. 1 teaspoon salt, 1/4 teaspoon pepper
5. 1/4 cup fresh flat-leaf parsley or cilantro

LENTILS WITH MUSHROOMS.

1. 1/2 lb. dried lentils 
2. 2 cups sliced mushrooms
3. 1 big green or red bell pepper, chopped 
4. 1 medium onion, chopped
5. 1 tablespoon "Brummel and Brown Spread"
6. 1/2 cup "V-8" low sodium vegetable juice
7. 1 teaspoon salt
8. 1/4 cup chopped fresh dill 

GARBANZO BEANS WITH BELL PEPPER.

1. 1lb. dried garbanzo beans
2. 1 medium onion, chopped
3. 1 big green or red bell pepper, chopped 
4. 1 tablespoon "Brummel and Brown Spread"
5. 2 teaspoon olive oil
6. 1 teaspoon curry powder,1 teaspoon salt, 1/4 teaspoon pepper,
1/2 teaspoon Broiled Steak Seasoning Salt ("McCormick")
7. 1/4 cup chopped fresh dill 

CAULIFLOWER WITH LEFTOVER ROASTED CHICKEN.

1. 1lb. cauliflower 
2. 1 cup diced leftover roasted chicken
3. 1 medium onion, chopped
4. 1 teaspoon curry powder,1 teaspoon salt, 1/4 teaspoon pepper,
1/2 teaspoon Broiled Steak Seasoning Salt ("McCormick")
5. 1 tablespoon flavored bread crumbs