Recipe Substitutions

When recipe calls for...

Use this instead...

Whole Milk (1 cup) 1 cup fat-free or low-fat milk, plus one tablespoon of liquid canola oil.
Heavy Cream (1 cup) 1 cup evaporated skim milk or 1/2 cut low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese.
Sour Cream Low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just fat-free sour cream.
Cream Cheese 4 tablespoons soft margarine (low saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a  small amount of fat-free milk if needed.
Butter (1 tbsp) 1 tablespoon soft margarine (low in saturated fat and 0 grams of trans fat) or 3/4 tablespoon canola oil.
Egg (1) 2 egg whites; or choose a commercially made, cholesterol-free egg substitute (1/4 cup).
Unsweetened Baking Chocolate (1 oz) 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce sugar by 25%.
Regular Potato or Corn Chips Pretzels or low-fat potato chips (reduced sodium version)
High-fat Cookies and Crackers Fat-free or low-fat cookies, crackers (such as graham crackers, rice cakes, fig and other fruit bars, ginger snaps, and molasses cookies.
Regular Baked Goods Baked goods, such as cookies, cakes and pies, and pie crusts made with unsaturated oil or soft (trans fat free) margarines, egg whites, or egg substitutions, and fat-free milk.
Doughnut Bagel or toast.
Buffalo Chicken Wings Peel-and-eat shrimp.
Bread, Muffins, Croissants Melba toast, pita bread, whole-grain rolls.
Fried Chicken Sandwhich Grilled chicken sandwich.
Chicken Fried Steak Veggie burger.
French Fries Baked potato, brown rice, steamed vegetables.
Potatoes and Gravy Potatoes without gravy, baked potato.
Jumbo Cheeseburgers Grilled chicken sandwhiches, sliced meat sandwhiches, or even a regular hamburger on a bun with lettuce, tomato, and onion.
Fried Chicken Grilled chicken and a side salad.
Friend Chicken Pieces Grilled chicken sandwich.