Have a craving for grandma’s lasagna but don’t want all of the fat and calories that may go along with it? Here are some tips
to modify your treasured recipes.
| Ingredients |
Possible Substitutes |
| 1 whole egg |
¼ cup egg substitute
1 egg white and 1 tsp oil
2 egg whites |
| 1T butter |
1T preferred margarine
2 tsp preferred oil |
| 1 c hydrogenated shortening (or lard) |
2/3 c preferred oil
1 c + 3T margarine |
| 1 c whole milk |
1 c skim milk |
| 1 c light cream (20%) |
3T oil and skim milk equal to 1 c
1 c evaporated skim milk |
| 1 c heavy cream (35%) |
2/3 c milk and 1/3 c oil |
| 1 c sour cream (20%) |
¾ c buttermilk and ¼ c oil
1 c plain low fat yogurt
1 c blended low fat cottage cheese |
| 1 oz hard cheese |
1 oz skim milk mozzarella cheese
2T ricotta cheese
2T 1% cottage cheese |
| 1 oz (1 square) baking chocolate |
3T powdered cocoa + 1T oil (for baking chocolate frosting or sauces)
¼ c cocoa (for cakes or cookies) |
| 1 c ice cream |
1 c ice milk, sherbet or nonfat frozen yogurt
1 c nondairy, light Cool Whip |
| 1 oz mixed nuts |
1 oz walnuts
1 oz pecans |
| 1 oz bacon (2 slices) |
2T imitation bacon bits |
| 1 c mayonnaise |
1 c nonfat mayonnaise
1 c nonfat salad dressing (mayonnaise type) |
| ground beef |
ground sirloin
ground turkey breast |
| ½ c oil / shortening in baking |
½ c apple sauce
½ c oil
¼ c yogurt
½ c mashed banana |
| 2T oil for sautéing |
2T wine
2T broth |
| oil |
lemon juice
sherry
tomato sauce
vinegar
skim or 1% milk
low-fat broth
fruit juice |
| 8 oz cream cheese |
8 oz fat free or low-fat cream cheese |
| white rice |
brown rice
wild rice |
| tsp = teaspoon * T = tablespoon * c = cup * oz = ounce | |
