Following a low-fat diet? One of the first things you’ve probably crossed off your menu is fried foods. Fried chicken, French fries, fish and chips, onion rings – delicious, yes, but forbidden because of their astronomical fat content. But the truth is, they don’t have to be.

Fried foods’ reputation for being greasy is often well-deserved. With skillful preparation, though, you can enjoy your favorite fried foods without compromising your healthy diet.

Here are some tips for frying at home that will help you keep fried foods on the lighter side.

• Make sure your oil is at the proper temperature. Using a deep-fat thermometer will ensure you only add the food when the oil is hot enough. Allow time between batches for the oil to return to the correct temperature. If the oil is too cool, your food will soak it up and turn out greasy.

• Choose an oil that can withstand a high temperature. Peanut oil, canola oil, and sunflower oil all have a high smoke point (they can endure high heat without smoking).

• Consider using a stockpot or Dutch oven, rather than an electric fryer. A stove burner may be able to bring the oil back up to temperature more quickly than a countertop appliance.

• Or try a special deep fryer that spins the food after frying. This new technology is said to remove up to 55 percent of fat from the surface of the food.

• Use a breading recipe that calls for cornmeal, rice flour, or panko bread crumbs, which don’t absorb as much oil as all-purpose flour. Batters with leavenings such as baking soda will also help reduce oil absorption.

• Remember to place fried foods on paper towels to drain the excess oil when they’re finished cooking.

• Instead of deep frying, an lower-fat alternative is frying foods in a tablespoon or two of oil in a skillet to achieve a crispy crust, then finish cooking them on a sheet pan in the oven.

• For an even lighter variation, look for recipes that instruct you to coat the food with breading, coat it with a little spray oil, and bake it in the oven.

At Coventry Catering, we understand when health considerations are as important to you as great taste. We are always glad to accommodate special diets. Contact us to see how we can create a menu to suit your needs, from appetizers to desserts.