Wednesday, October 19, 2011

Smart Swaps that helps to reduce calories


Smart Swaps
One of the advantages to cooking at home is that you have complete control over what goes into the dishes you make. Not all substitutions will work for all recipes, but with a little bit of experimentation, you’ll discover that you can make smart swaps without cutting flavor. Try some of these substitutions:
Whole milk
Skim, 1% or 2% milk
Whipped cream
Chilled, whipped evaporated skim milk or nondairy whipped topping
Sour cream
Plain low-fat yogurt, or 1/2 cup cottage cheese blended with 1½ tsp. lemon juice, or low- or nonfat sour cream
Evaporated milk
Evaporated skim milk; low- or nonfat mayonnaise; or plain low-fat yogurt combined with low-fat cottage cheese
Whole egg
Two egg whites, or 1/2 cup egg product
One egg yolk
One egg white
One egg (to thicken)
One tablespoon flour
Full-fat cheese
Low-fat, skim-milk or fat-free cheese
Ricotta cheese
Low-fat or nonfat cottage cheese (puree in a food processor or blender before using), or low-fat or nonfat ricotta cheese
Turkey bacon, Canadian bacon, smoked turkey or prosciutto
Enriched white pasta
Whole wheat pasta
White rice
Brown rice
Butter or oil (baking)
Applesauce (substitute only half the amount of butter or oil called for with applesauce; use butter or oil for the other half or the baked goods may turn out tough and chewy)
White flour (baking)
Whole wheat flour (substitute up to half the amount of white flour called for with whole wheat; use white flour for the other half or the baked goods may turn out heavy and dense)
Cream cheese
Neufchatel-style cream cheese (one-third less fat)
White wine or beer
An equal amount of apple juice or chicken broth with a touch of apple cider vinegar
Red wine
An equal amount of cranberry juice with a touch of red wine vinegar

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