I always struggle to balance the full flavor, but less fat. A few things I have found work well for me:
- Make a pan sauce instead of a gravy! Cook some lean pork loin in a pan with seasonings and olive oil, when the pork is done pull it to rest. While the pork is resting re-heat the pan (it will have little brown bits of tastey stuck on the bottom), once the pan is hot hit it with a splash of 1/2 & 1/2 (about 1/2 a Cup). Keep the heat high and deglaze the pan with the 1/2 & 1/2, using a wooden spoon to scrape up all the yummy bits. Pull pan from heat and use the "sauce" you just created to spoon over the pork loin or mashed potatos. You can use differant liquids to de-glaze you pan with (wine, brandy, beer, broth, ect.), just pick something that compliments your seasonings and meat. (Does not work well with a non-stick pan)
- Use olive oil! I use olive oil for everything now, only time any other oil gets used in the house is for my wifes baking.
- Want flavor without a sugary rub? Marinade meats in hot salsa with the juice of two fresh limes for 24 hrs., then smoke or grill as desired. It won't be spicy but it will have a lot of flavor.
- Make your own Jerk seasoning! Fairly easy to make, and provides huge flavor.
- Buy spices off of your beaten path. Try new spices, there are a lot of cultures out there that use very little salt or sugar, but still get big flavor. Use the internet to explore differant cuisines and their spices.
Those are just a few of the things I try to do on a fairly consistant basis to add flavor without adding a bunch of fat. Can't wait to hear what some of the rest of you do - always looking for more ideas!