When it comes to chicken, remember that whit meat contains about one-third less fat than dark. If you can bear to pass up the skin, you’ll save a lot of fat calories.

Have a rack attack
When you roast meat, use a rack. The fat drips off so the meat doesn’t stew I it, reabsorbing all the bad stuff. If it’s warm out, barbecue. Same deal.

Watch fat take flight from your Buffalo wings
Enjoy spicy, low-fat Buffalo wings, but instead of using chicken wings, make them with skinless chicken-breast tenders. Marinate overnight in a mixture of Louisiana hot sauce, olive oil, lots of garlic powder and red wine vinegar.(Experiment with the amounts to suit your taste.)Then roast the chicken “wings” at 400 degree for 15 minutes.

Take the OJ additive
If you have a can of frozen orange juice concentrate, you have a great way to add flavor t stir-fried chicken or beef and vegetables without adding fat. Just a few spoonfuls will do(great if you add garlic, too).

Slice and savor low-fat French fries
Instead of deep-fried French fries, make low –fat oven fries. Slice baking potatoes into wedges, sprinkle with grounded red pepper and roast in the oven until brown. Fat savings: 12 grams per serving.

Avoid fat while getting sauced
If you’re making your own spaghetti sauce, look for the “seasoned stewed” varieties of canned tomatoes. They tend to be lower in oil than those labeled “pasta ready.” That means they’re lower in fat and better for you.