Recipe Substitutions

I know most of you probably have favorite recipes that you would like to slim-down. Here is a list of good substitutions to try. I am sure you won't notice the difference with most of them!

Substitutions

Instead of… = Use…
Whole eggs = Egg whites or egg substitute
Whole egg (as thickener) = 1 tablespoon flour
Oil in recipes = Applesauce
Oil for sautéing = Cooking spray
Oil for sautéing = 4 cups low fat stock, fruit juice, or wine
Oil for basting = 1 cup fruit juice or low fat stock
Whole Cheese = Part Skim Cheeses or reduced fat or fat free
Sour Cream = Low fat or fat free sour cream or plain yogurt
1 cup Sour Cream = 1 cup cottage cheese + 2 tbsp skim milk + 1 tbsp lemon juice
Mayonnaise = Plain yogurt combined with pureed low fat cottage cheese
Cottage or Ricotta Cheese = Low fat or fat free cottage or ricotta cheese
Cream cheese = Low fat or fat free yogurt cheese
Crème Fraiche = Low fat or fat free yogurt cheese
Heavy cream = Evaporated skim milk or fat free half and half
1 cup heavy cream = 2 tsp cornstarch or 1 tbsp flour whisked into 1 cup skim milk
Unsweetened baking chocolate = 2 tablespoons cocoa powder and 1 tablespoon oil
Whipped cream = Chilled, whipped evaporated skim milk or whipped topping
Salad Dressing = Lemon Juice, oil and/or vinegar
Nuts = Dried fruit
Ground beef = Lean ground turkey or chicken breast or super lean ground beef
Sausage = Lean ground turkey or 95% fat free sausage
Bacon = Canadian bacon or lean ham
Plain bread crumbs = Whole wheat bread, whole grain cereals or crackers, oatmeal
Pasta, macaroni or egg noodles = Whole wheat pasta, macaroni or egg noodles
White flour = Wheat flour or soy flour
High fat meats = Beans or hearty vegetables such as mushrooms
Oil in salad dressings or sauces = Chicken broth or stock
Syrup or sauces on meats = Puree berries, apples, peaches or pears
Dips or spreads = Salsas of fruits or vegetables
High fat condiments = BBQ sauce, cranberry-orange chutney, ketchup, teriyaki sauce, soy sauce, Worcestershire sauce, chili sauce, horseradish, Dijon mustard, seafood cocktail sauce

Emily Fonnesbeck RD,CD