| If a recipe calls for this: |
Try using this: |
| Bread crumbs, dry |
Rolled oats or crushed bran cereal |
| Butter, margarine, shortening or oil in baked goods |
Applesauce or prune puree for half of the called-for butter, shortening or oil; trans-free spreads or shortenings formulated for baking |
| Butter, margarine or shortening to prevent sticking |
Cooking spray |
| Canned meat, fish, vegetables and soups |
Low-sodium or reduced-sodium versions |
| Cream |
Fat-free half-and-half or evaporated skim milk |
| Cream cheese, full fat |
Fat-free or low-fat cream cheese, Neufchatel cheese, or pureed low-fat cottage cheese |
| Eggs |
Two egg whites or 1/4 cup egg substitute for each whole egg |
| Flour, all-purpose (plain) |
Whole-wheat flour for half of the flour called for in baked goods |
| Ground beef |
Extra-lean or lean ground beef, ground chicken breast or ground turkey breast |
| Mayonnaise |
Reduced-calorie, reduced-fat mayonnaise |
| Meat |
Vegetables for half of the meat called for in casseroles, soups and stews |
| Milk, evaporated |
Evaporated skim milk |
| Milk, whole |
Reduced-fat or fat-free milk |
| Pasta, enriched (white) |
Whole-wheat pasta |
| Rice, white |
Brown rice, wild rice, bulgur wheat or pearl barley |
| Seasoning salt, such as garlic salt, celery salt or onion salt |
Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or finely chopped fresh herbs, garlic, celery or onions |
| Sour cream, full fat |
Fat-free or low-fat sour cream, or plain fat-free or low-fat yogurt |