|
IF THE RECIPE CALLS FOR:
|
USE THIS INSTEAD: |
COMMENTS: |
| Ground beef |
Ground turkey or chicken |
Spray pan with
pan spray before browning; drain any fat from pan after
browning. |
Butter or
margarine
for baking |
Applesauce; baby food prunes
or carrots |
You will need to
experiment, but you can replace ½ or more of the fat in the
recipe and get a nutritional boost. |
| Butter to sauté
vegetables |
Pan spray; broth, wine,
vegetable juice |
Spray pan with
pan spray; sauté in wine, broth or vegetable juice. Cover pan to
“sweat” vegetables. |
| Cheese |
Reduced-fat cheese |
Use reduced-fat
cheese, and reduce the total amount in the recipe if possible. |
| Cream (not for
whipping) |
Evaporated nonfat milk;
fat-free half-and-half |
Evaporated nonfat
milk can be used in recipes and in coffee. |
| Eggs in baking |
Egg whites or egg substitutes |
Egg substitutes
are 99% egg white; you can also use two egg whites to replace
one whole egg in baking. |
| Mayonnaise |
Nonfat mayonnaise |
Reduce Amount
Used By Half |
| Nuts |
Use less |
Reduce amount by
half, and toast first to enhance flavor. |
| Pie crust |
Real Graham-cracker crust |
Traditional pie
crust is very high in fat and saturated fat; real graham
crackers are whole grain. |
Sour cream, cream
cheese,
cottage cheese |
Use nonfat versions; plain
nonfat yogurt can replace sour cream
|
Try whirling
cottage cheese in the blender with a little lemon juice; it
makes a smooth, creamy sour cream substitute. |