angelicus, I have slowly been learning these things as well. It's shocking!
Broth is your friend! I use it for EVERYTHING now. Instead of sauteing spinach in oil, I put a small amount of chicken broth in the pan instead. Sames goes for pretty much anything else. And I like amandie's suggestion of oil + chicken broth for pasta. I also started baking a lot of things that I otherwise might have sauteed. My toaster oven is my new bff!
I've also cut down on pasta A LOT. Spaghetti squash, zucchini, other veggies can be really yummy as a quasi-replacement or to bulk it up like amandie suggested.
And for salad dressings, I still like oil-based dressings, I just water them down (literally) to cut back on how much oil I use.