An extra 200 calories a day is enough to put on 20 lbs of fat over a year. On the positive side 200 fewer calories a day is enough to take off 20 lbs of fat over a year.
200 calories.
1 tablespoon of just about any type of oil is 200 calories.
Many cookbooks I have seen start a recipe with at least 1 – 2 tablespoons of oil. Oil is similar to sugar in that it is almost pure calories with almost no nutrition.
Fortunately most recipes do not require all of the oil that is commonly asked for. Most of the time the oil is used to brown onions/garlic or to activate spices. Many health conscious Indians and Chinese people I know manage to do these things with only 1 teaspoon of oil, finishing the food with little bits of water. That is 1/3 of tablespoon or a mere 33 calories spread over multiple servings.
Lastly, there is a technique I’ve heard low fat zealots talk about:
Steam Frying
( an onion until browned – a typical first step of many recipes )
Here is how you do it:
1. Place a frying pan over medium heat.
2. Then add the ingredients to be cooked.
3. Then add 2 tablespoons of liquid ( water, vegetable broth, juice, wine, etc…)
4. Do not crowd the pan.
5. Increase the heat to high.
6. Using a wooden spatula move the food around to keep it from sticking
7. Add tiny bits of liquid if the original liquid evaporates before your onion browns.
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