Instead of frying or cooking in fatty sauces and gravies Try broiling, steaming, roasting/baking, micro waving, grilling or stir frying with 1 teaspoon of oil per serving.
Try braising/stewing, boiling, simmering (then chill and skim off the fat).
When sautéing onion for flavoring soups and sauces Use nonstick spray, water or stock.
When making a salad dressing Use fruit juice to replace half the oil in your usual salad dressing recipe. For extra flavor add mustard and herbs.
When making cakes and soft-drop cookies Use no more than 2 tablespoons of fat for each cup of flour.
When making muffins or quick breads Use no more than 1-2 tablespoons of fat for each cup of flour.
To de-fat homemade broths, soups and stews Prepare the food ahead and chill it. Before reheating the food, lift off the hardened fat formed at the surface and throw it away.
When cooking brown rice Use low-sodium bouillon or broths to add flavor.