Simple ways to modify a recipe

1 textfile

Ingredients

Quantity Ingredient
Text only
or
1 cup tub margarine (polyunsaturated oil
partially hydrogenated)
0mg cholesterol
or
1 cup (2 sticks) margarine (partially
hydrogenated, but lower in poly-
unsaturates than tub margarine)
0mg cholesterol
plus
1 Tbsp polyunsaturated oil
1.1g saturated fat
TOTAL: 2.8g saturated fat

Directions

TO REDUCE CHOLESTEROL or SATURATED FATS: 1. Select lean cuts of meat. 2. Serve moderate portions. 3. Replace animal fats with appropriate substitutes.

Examples:

Instead of Use Butter, lard, bacon or Polyunsaturated margarine or oil bacone fat, and chicken

fat. Sour cream Low-fat yogurt Whole milk Skim milk Whole milk cheeses Low-fat cheeses Whole eggs Egg whites or egg substitutes.

NOTE: Many cheeses, although made with skim milk, have cream added to them. Check labels for fat content.

****************************** TO REDUCE CALORIES or FATS: 1. Brown meat by broiling or cooking in a non-stick pans with little or no oil. 2. Chill soups, stews, sauces and broths. Lift off the congealed fat (saves 100 calories per tablespoon of fat removed). 3.

Trim the fat from the meat. Also remove the skin from poultry. 4.

Use water-packed canned products (canned fish & canned fruits). 5. In recipes for baked products, the sugar can often be reduced ¼ to ⅓ without harming the final product. Cinnamon and vanilla also give the impression of sweetness. 6. Use fresh fruit whenever possible.

If canned fruit must be used, select water-packed varieties, fruit in its own juice or drain the heavy syrup from the canned fruits. 7. For sauces and dressings, use low-calorie bases (vinegar, mustard, tomato juice, fat-free bouillon) instead of high calorie ones (creams, fats, oils, mayonnaise).

********************* ** Substitutions ** ********************* Instead of Use 1 cup of butter ⅞ cup polyunsaturated oil 498mg cholesterol 0mg cholesterol 1 cup heavy cream 1 cup evaporated skimmed milk 832 calories, 176 calories, 8mg cholesterol 286mg cholesterol

1 medium whole egg ¼ cup egg substitute 274mg cholesterol 0mg cholesterol 1 cup whole milk yogurt 1 cup skim milk yogurt, plain 250 calories 125-145 calories 1 cup sour cream 1 cup blenderized low-fat cottage cheese 416 calories 208 calories 1 ounce baking chocolate 3 Tablespoons cocoa powder 8.4g saturated fat 1.7g saturated fat NOTE: Some egg substitutes do contain cholesterol. Be sure to check the package label just to be sure.

Source: From some papers that my sweetie has on diets (Must have been from when she was trying to decide whether to be a dietician or an occupational therapist).

Posted by The WEE Scot -- paul macGregor Submitted By PAUL MACGREGOR On 10-04-95

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