What I have been doing is steaming my vegetables like onions before adding them to other dishes. So my onions and bell peppers are steamed then added to things like my chili or shepherds pie etc. rather than fry them off. I dry fry mushrooms starting them off in a hot pan and reduce the heat and stir them the natural juices come out of the mushrooms and they are cooked in their own juice that intensifies the flavour. Mince is dry fried and the fat drained off.
When I need to use fat I use less than half they say for things like omelets and if I can get away with it I use spray oil. Roast potatoes with a Sunday roast is a treat but even then I use very little oil and use a pastry brush to coat the potatoes with just enough oil to make them crisp up.
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