How To...

Don't know how to do it? Dr. Gourmet explains common cooking techniques and the hows and whys of what they are and why they work. More Cooking Techniques

Just Tell Me What to Eat!

The Delicious 6-Week Weight Loss Plan for the Real World

Just Tell Me What to Eat!

Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you.

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  • What to eat
  • How to cook it
  • When to eat it
  • What to eat at a restaurant
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Cooking Techniques

Taking Egg Yolks Out

In a lot of my recipes you will notice there are fewer egg yolks. Most of the time I have removed the egg yolks to reduce the amount of fat.

In some cases, this is easy and changes the finished dish only slightly (See Frittata). Care must be taken with other recipes, especially baked goods, because most require a certain amount of fat. The fat in egg yolks works especially well in baking and simply changing the ratio of egg yolk or egg whites without a correction in other ingredients can leave you with a pretty yucky muffin.

One way to cut the amount of fat and cholesterol when making scrambled eggs, omelets, French toast and the like is to use 1 egg yolk with 2 or 3 egg whites instead of three eggs.

The egg yolk and three whites are only about 110 calories. There are 5 grams of fat with 210 mg of cholesterol (all of the fat and cholesterol is in the egg yolk).

Three whole eggs, on the other hand, have 225 calories (twice the amount) with three times the fat and cholesterol (15 grams fat and 630 mg of cholesterol).