Instructions: Super Starters:
Instead of: Try:
Salad dressing Flavored vinegars; gourmet mustards; lowfat or fatfree dressing varieties

Iceberg lettuce Spinach; romaine; other dark-green leafy lettuces

Butter or margarine: Fatfree or reduced fat margarine; liquid margarine; apple butter; preserves; (as a spread) jam

Cream cheese: Neufchatel cheese; light or fatfree cream cheese (as a spread)

Sour cream for dips: Fatfree ricotta; fatfree cottage cheese; easy bean dip; mashed beans + 1-2 tsps lowfat or nonfat plain yogurt

Avocado for guacamole: Canned asparagus; green peas

Creative

Cooking:
Instead of: Try:
1 cup cream 1 cup nonfat evaporated milk

Cream to thicken soups Potato puree

Oil as base for marinade: Citrus juice; flavored vinegar

Oil or butter for saute: Chicken or vegetable broth

Chopped nuts: Water chestnuts; jicama

2 Oz grated mild Cheddar cheese: 1 oz lowfat or nonfat sharp Cheddar cheese

High-fat sauces over meat or poultry: Vegetable purees (Try steamed broccoli, sauteed onion and garlic, with salt and pepper to taste. Puree in food processor or blender)

Bacon: Canadian bacon

Ground beef: Ground skinless turkey breast

Better Baking:
Instead of: Try:
1 oz baking chocolate 3-4 tbsp cocoa powder + 1 tbsp oil (for sauces or frosting); 1/4 cup cocoa powder (for cakes or cookies)

1 egg 2 egg whites; 1/4 cup nonfat egg substitute liquid

1/2 cup butter or marg 1/4 cup applesauce (or prune puree) + 1/4 cup butter, marg, or oil

1 cup sour cream 1 cup nonfat or lowfat plain yogurt (if used in sauce, add 1 tbsp cornstarch); 1 cup nonfat sour cream

Sweetened condensed milk Lowfat or nonfat sweetened condensed milk

1 can evaporated milk 1 can nonfat evaporated milk

1 cup all-purpose milk 1 cup finely milled whole wheat flour; 7/8 cup all-purpose flour + 2 tbsp soy flour

Pie filling Light fruit filling; fat-free pudding

Pastry piecrust Phyllo crust; graham cracker crust

1 cup chocolate chips 1/2 cup mini-chocolate chips

Sponge or pound cake Angel Food cake; nonfat loaf cake

Frosting Sliced fresh fruit; fruit sauce; light dusting of confectioners sugar

Fudge sauce Chocolate syrup

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