Making Lighter Meals by Steaming, Stir-Frying and Grilling

Some of the best techniques for making lighter meals are also quick and easy. Here are the top three. And what these three have in common is that they require little fat, are diet-friendly and produce delicious results (you can enjoy these techniques whether you're losing weight or not).

Steaming

These steam best: Fish, poultry and vegetables

You'll need:

A wok or a large skillet with high sides

Stainless steel or bamboo steamer insert

Tongs

Fill the wok (or skillet) with 1" of water (or broth, beer or wine).

Insert the steamer basket so that's suspended over the water.

Bring water to a simmer.

Place food in a single layer in the basket; add seasonings.

Cover quickly to keep steam in, and cook until food is cooked through.

Grilling

Best to Grill: Beef, fish, pork, poultry and vegetables

You'll need:

Tongs

An outdoor gas or charcoal grill or:

A stovetop grill

Marinate food or lightly coat with cooking spray.

Heat grill to medium-high for poultry, meat and fish; medium for vegetables.

Lightly brush grill with a thin coating of oil.

Lay food, Skin-Side-Down, on grill, and sear until it's cooked halfway.

Lift food with tongs and turn; repeat with other side.

For maximum juiciness, don't prod or turn food too often.

For very thick cuts, cover grill to encourage heat and smoke penetration.

Add herbs or wood chips. To coals foe even more flavor.

Also: Brush meats with a fat-free dressing for added flavor and moistness.

Stir-Frying

For the Best Stir-Fry: Beef, pork, poultry, scallops, shrimp, tempeh, tofu and vegetables

You'll need:

A wok or large skillet with sloping sides

Wide spatula

Heat the wok (or large skillet) over high heat; add oil.

When oil begins to quiver, toss in the ingredient that takes longest to cook; add remaining ingredients.

Keep stirring.

When food is cooked, push it to the sides; add sauce ingredients to wok.

Let sauce boil and thicken.

Toss with the food; serve.

Easy Slim-Down Tips

Giving in to cravings may actually be a good thing, if done in moderation. Indulging sensibly prevents bingeing. Want a piece of chocolate or a candy bar? Have a small or treat-size one.

Portion control is an important key to weight loss. Use this quick guide: A four ounce serving of meat or poultry, uncooked, or a five ounce serving of fish, uncooked, should be the size of your palm. A serving of starches or vegetables should be the size of your fist.

Eat dinner on a salad plate instead of a regular one. The plate will look fuller and will fool your eyes into "seeing" more food than there actually is on the plate.