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Instead of frying, opt for techniques like steaming, boiling, roasting and baking. For making curries, you can braise the onions by adding water or stock in the pan, for lightly browning the onions. Another way is to microwave them or simply boil them, so as to get rid of its raw taste. If you want to fry, then avoid deep-frying. Rather stir fry onions, by using little oil.
Avoid the usage of coconut, as it is high in saturated fats. Other items that should not be used for cooking low calorie food are nuts, malai, cream, poppy seeds etc. It doesn't require much effort to convert a high calorie dish into a low calorie one; rather it can be easily done by making simple modifications.
Usually dals are first boiled and then tempered with fried spices and this is what makes the dish high in fats. To make it more healthy and low in fat content, put all the tempering ingredients like onions, tomatoes, ginger, garlic etc, to the dal, at the time of boiling only. And then later on, it can be tempered easily using very little oil.
Instead of frying koftas, prefer baking them instead. Make usage of non-fat milk, sugar free foods, low-cal margarines, and egg substitute for adding varied taste to the dish. Go in for skim milk only, as it contains very low fats and is healthy for adults. While preparing desserts, make usage of artificial sweeteners. Or use part sugar and part sweetener. The best is to avoid sweet sugary foods and rather replace them with fresh fruits, which are healthy and nutritious. So, cook your food the low calorie way and lead a healthy lifestyle.
