Take your pick from these cooking oils for your fried sweets and treats, so you can gorge during the festivals without guilt.
GROUNDNUT OIL: It is high in good fats (monounsaturated and polyunsaturated fats) and has a longer shelf life than other cooking oils. Groundnut oil has a high smoke point (temperature at which oil starts to break down and burn). Another reason to use it in cooking is that it doesn’t absorb or transfer flavours of the food.
SUNFLOWER OIL: Look for the high oleic variety of sunflower oil for deep-frying. High oleic oil is simply oil that’s high in monounsaturated fats and has no harmful trans-fat. Mild in flavour and high in antioxidant vitamin E, high oleic sunflower oil is largely monounsaturated and has a high smoke point.
SOYBEAN OIL: It is extracted from soybean, which naturally contains antioxidants that remain in the oil even after they have been extracted. Soybean oil also has Omega-3 fatty acids and polyunsaturated fats. Choose the high oleic variety for this type too.
CANOLA OIL: Extracted from a relative of mustard called rapeseed, canola oil is the third heart friendliest cooking oil (after olive and sunflower oils). What makes it suitable for deep-frying is its neutral flavour.
TIP: A deep-fat thermometer is the most accurate method to find out if the oil is hot enough for deep-frying. If you don’t own a deep-fat thermometer, use this trick. Drop a ball of dough or a square of bread into hot oil; if it rises to the surface crackling, the oil is hot enough.
Healthy Frying Basics – Cooking Light
Nutrition Notes
Choose a healthy oil that’s low in saturated fat. We use peanut oil. Soybean and canola oils are also good.
Watch oil temperature like a hawk: If it’s not hot enough, the food will soak up extra oil.
Upon tasting a perfectly fried food, people often swoon and exclaim, “It’s not greasy at all!” As if that were a miracle. And we’ve said it, too. Yet even with the ungreasy evidence in our hands, we instinctively regard a perfect beer-battered shrimp or French fry as a fat bomb. But here’s the happy truth: If you fry in the right oil and follow our guidelines carefully, fried foods can have a place in a healthy diet. Science shows how proper frying minimizes oil absorption while creating that sublime, toasty crust. In our Test Kitchen, six breaded, fried catfish fillets and a basket of hush puppies absorbed only ¼ cup oil! It’s all in the technique. See our step-by-step guide to healthy frying and recipes.
Although it’s true that properly fried foods aren’t as bad as we once thought, frying should be an occasional treat. A few critical factors to keeping fat and calories in check bear repeating; keep these in mind every time you fry.
Keep Oil Clean. If debris builds up in the pan, it will burn after a few minutes. This is especially a problem when frying breaded and battered ingredients. Burned particles in the oil will cause it to discolour and infuse it with an off flavor that will taint the food. So use a slotted spoon to remove crumbs as you go.
Make better batter or breading. Coating foods yields a tasty crust, but breading’s and batters done wrong can inflate calories and promote oil absorption. All-purpose flour adheres well because it contains gluten, but too much flour causes the food to absorb more oil. Adding gluten-free ingredients like cornmeal or rice flour reduces absorption. And batters that use leaveners or carbonated beverages produce gas bubbles that discourage oil absorption as well.
Use moderation. Pair fried entrées with a healthy side or salad.
Choose a heart-healthy oil with a high smoke point. See Nutrition Notes box at left.
Heat oil to the proper temperature, and use a candy/fry thermometer to monitor it.
Maintain the proper oil temperature during cooking; otherwise, the food begins absorbing excess oil, not only adding fat and calories but also rendering it soggy. Greasy fried food is badly fried food.
When battering foods before frying, be sure to use carbonated liquids, a small amount of leavening (baking soda), or both in the batter. These release gas bubbles as the food cooks, further reducing oil absorption.
Drain cooked foods on paper towels for a minute or two after cooking, so any excess oil doesn’t cling and soak into the food.
