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RECIPE
INGREDIENTS
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SUBSTITUTIONS
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Whole egg |
2 egg whites or 1/4 cup egg substitute |
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Oil, butter, margarine in baked goods |
Applesauce (if oil is the only liquid, use 1/2
applesauce and 1/2 buttermilk), pureed prunes or baby
prunes (if it's a chocolate baked good), or plain yogurt
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Oil in salad dressing |
Fruit juice or combination of fruit juice and fat-free
chicken broth |
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Butter or margarine in frosting |
Marshmallow creme |
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Whole milk |
Fat free milk |
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Half & Half |
Fat-free Half and Half |
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Cream Evaporated skim milk |
Fat-free whipping cream |
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Baking chocolate |
Cocoa powder, 3 Tbsp for each ounce |
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Sour cream |
Fat free sour cream |
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Cheese |
Low fat or fat free cheese |
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Regular cheese |
Low-fat cheese |
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Cottage cheese |
Fat free cottage cheese |
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Ricotta cheese |
1 cup fat-free ricotta cheese or 1 cup silken tofu + 2
tablespoons parmesan cheese blended together |
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Cream cheese |
Fat free or light cream cheese. Silken tofu for half the
amount on the recipe |
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Regular ground beef |
Lean ground beef or vegetable crumbles |
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Fat for sautéing, frying |
Non-stick vegetable spray, broth or wine |
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Salad dressing or mayonnaise |
Fat free salad dressing or mayonnaise |
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Chicken with skin |
Skinless chicken |
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Bacon |
Canadian bacon, turkey bacon, dried beef, soy bacon,
imitation bacon bits |
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1 cup all purpose white flour |
3/4 cup white flour + 1/4 cup bran; 1/2 cup white flour
+ 1/2 cup whole wheat flour |
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White rice |
Brown or wild rice |
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Pie crust |
Phyllo dough. Cut 3 sheet in half and layer spraying
with no-stick spray between each layer |
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Cream soup |
Low-fat cream soup |
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Ice cream |
Sorbet, sherbet, low fat frozen yogurt or fat free
frozen dessert |
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Luncheon meat |
92% or more fat free luncheon meat |
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Salt |
Omit |
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Nuts |
Use 1/2 the amount recipe states |
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Coconut |
Use 1/2 the amount recipe states and add 1/2 tsp coconut
extract |