Lowfat Cooking Tips: Substitutions in Cooking & Baking
Evaporated skim milk makes a great low-fat substitution in recipes calling for heavy cream.
For reducing fat and cholesterol in baking, two egg whites can be substituted for one whole egg.
As an alternative to butter or drippings, you can baste with wine, fruit juice or bouillon.
For a lowfat alternative to thick, creamy soup, puree the ingredients with cooked potato instead of cream.
You can usually reduce the fat in a recipe by a third if you replace it with equal parts of a liquid, such as fruit juice.
For a low-fat alternative to sour cream, use drained non-fat yogurt with just a little sour cream mixed in.
Instead of frosting a cake, try dusting it with cinnamon and cocoa or confectioner's sugar.
In baking, applesauce can be substituted for oil.
Instead of butter, try dipping bread in olive oil for dinner. The fats in olive oil are much healthier, and it tastes delicious!
Vegetable spray works even better than butter for no-stick eggs and has no fat!
For a quick fat-free homemade dressing, follow directions on a Good Seasons packet, but substitute non-fat yogurt for the oil.
For fat free cooking, marinate or baste fish or chicken with concentrated fruit juice, fresh fruit juice or vegetable juices, instead of oils.
Use salsa or low-fat yogurt for baked potatoes instead of traditional butter and sour cream.
Use evaporated skim milk as a substitute for cream in recipes. A half-cup of cream has 400 calories, almost all from fat; the evaporated skim milk has about 100 calories with only a trace of fat.
For most recipes, you can substitute 2 egg whites for 1 whole egg.
A great cream sauce substitute: 1 cup low fat butter milk, 1 tablespoon cornstarch and tomato sauce or mustard.
