Modifying Recipies

Why Modify Recipes? To reduce Calories, Fat, Cholesterol, Sodium, Concentrated sweets (especially if you have diabetes) These Cooking Techniques Can be Used to Lower Fat and Keep Flavor: Microwave, broil, bake or steam food without adding fat, Use non-stick cooking spray or cookware, Trim fat from meat and remove skin from poultry
APPLE CRISP Slice 3 medium granny-smith apples, add 2 cups fresh cranberries, 1/3 cup flour and 3/4 cup of a sugar substitute. Mix and pour into a 9-inch baking dish. Top with a crumb mix: CRUMB TOPPING: 1/2 cup low-fat spread, 1/2 cup sugar substitute and 1 cup of flour and/or oatmeal. Bake in a 400 degree oven for 40 minutes. OATMEAL Stir-ins to spice up your oatmeal: • 2 teaspoons of brown sugar (or non-sugar blend) and 1/4 cup of raisins and chopped nuts. • Low-fat vanilla yogurt and half-a sliced banana • A half-cup of (fresh or frozen) blueberries and cinnamon. How to Modify Recipes When following a low-fat, low cholesterol, low sodium diet, new foods, new tastes and new cooking techniques will be explored, but you may want to continue using many of your old favorites.	Change the following ingredients in recipes to lower fat without losing the flavor.
	butter, margarine	trans fatty acid free margarine
	oil	1/2 cup applesauce or prune puree in place of 1/2 cup oil
	gravy	1 tablespoon cornstarch or 2 tablespoon flour to thicken 1 cup fat free broth
	sauteing	nonstick pan sprayed with cooking spray
	sour cream	plain nonfat yogurt or blenderized lowfat or nonfat cottage cheese, or lowfat or nonfat sour cream
	cream cheese	Neufchatel or light cream cheese
	eggs	2 egg whites or 1/4 cup egg substitute for each whole egg in cooking (egg substitutes may spoil after three to four days)
	cheese	low-fat cheeses or part skim-milk cheeses or, use only half amount of cheese called for (limit dishes with cheese to twice a week)
	whole milk or 2% milk	1% or nonfat milk
	ice cream	ice milk, low-fat or nonfat frozen yogurt
	whole-milk yogurt	low-fat or nonfat yogurt
	regular mayonnaise	plain yogurt or nonfat or reduced-fat mayonnaise
	fried chicken or fish	broiled or baked fish and skinless chicken or turkey
	regular hamburger meat, spare ribs, prime cuts of meat, sausage	lean, trimmed cuts of meat such as extra-lean hamburger, sirloin, or beef round; all fish and shellfish; pork loin; veal; select or choice cuts of meat
	bacon	lean Canadian bacon
	salami, bologna, liverwurst, hot dogs	deli skinless chicken or turkey breast, lean roast beef, or trimmed boiled ham
	cube steak, porterhouse, or chuck roast	round steak, sirloin, or flank steak, reduce portion size, use vegetables, pasta, or rice to bulk up the meal
	defatted stock	skimming off fat layer that floats to top after chilling or freezing stock or use fat separator pitcher
	chocolate chips	raisins