Suggestions to Cut Fat in Recipes

Recipe calls for                                             Substitution

Bacon                                                             Turkey bacon

Beef, ground                                                   Ground turkey
                                                                      Extra lean ground beef
                                                                      Vegetable meat

Butter for baking & cooking                           Low- or non- fat
                                                                             margarine
                                                                      Use 2/3 amount of
                                                                      ingredient to                            
                                                                      replace the fat:                                                                 
                                                                      Applesauce
                                                                      Pureed fruit 
                                                                      Pureed vegetable

Butter for browning                                          No-stick spray
                                                                      Chicken or Beef
                                                                              broth
                                                                      Wine
                                                                      Water-oil spray
                                                                      Applesauce
                                                                      Pureed fruit
                                                                      Pureed vegetable

Cheese                                                           Low-fat cheese
                                                                      (only use non-fat
                                                                      cheese if it is to
                                                                      be served without
                                                                      cooking or melting)

Chicken                                                         Chicken or Turkey
                                                                      breast, skinned

Cottage Cheese                                             Low- or Non-fat
                                                                       cottage cheese

Cream, heavy, for cooking                              2 Tablespoons flour
                                                                     whisked into 2 cups
                                                                     non fat milk

Cream, whipping                                           Evaporated skim milk,
                                                                               chilled

Cream Cheese                                              Low- or non-fat
                                                                      cream cheese
                                                                    Low- or non-fat
                                                                           yogurt

Crème Fraiche                                              Low- or non-fat yogurt

Eggs                                                              1 ½ large egg whites
                                                                     Egg substitute

Mayonnaise                                                   Low- or non-fat
                                                                        mayonnaise

Milk                                                              Low- or non-fat milk
                                                                     Low- or non-fat
                                                                         buttermilk

Pork                                                             Turkey ham

Sour cream                                                   Low- or non-fat
                                                                        sour cream
                                                                    Low- or non-fat
                                                                          yogurt
                                                                  1 cup of low fat
                                                                  cottage cheese with                     
                                                                  skim milk and lemon
                                                                        juice to taste

Vegetable Oil                                             Olive, safflower,
                                                                 sesame or
                                                                 flaxseed oil
                                                                Wine
                                                                Use 2/3 amount of
                                                                ingredient to
                                                                replace the fat:
                                                                Applesauce
                                                               Pureed fruit
                                                               Pureed vegetable
                                                               Eliminate oil and add
                                                               more seasonings

Each recipe should be individually tested for some substitutions work better than others depending on the recipe

2 comments:

  1. I never thought about using evaporated skim milk to make whipped cream! Great tip!

    ReplyDelete
  2. Wow your insight into the nutritional topic and its affect on the human body are astounding, truly inspirational. thank you

    ReplyDelete