Healthy Recipe Substitution Tip Sheet（健康配方替换提示表）.pdf

Healthy Recipe Substitution Tip Sheet Tips to decrease the total fat and lower calories: Instead of this: Try using this: Shortening, butter, margarine or solid Use ¼ less liquid oil or solid fat called for in the recipe Use equal fat–such as lard amounts of oil for melted shortening, margarine or butter. Shortening, butter, or oil in baking Use applesauce or prune puree for half of the butter, shortening or oil. May need to reduce baking time by 25%. Whole milk, 2% milk, half and half or Use skim milk, 1% milk, evaporated skim milk, fat-free half and evaporated milk half or plain soymilk fortified with calcium. Butter, shortening, margarine or oil to When frying foods use cooking spray, water, broth or nonstick prevent sticking. Fat to sauté or stir-fry. pans. Full-fat cream cheese Use low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Full-fat sour cream Use nonfat or reduced fat sour cream or fat-free plain yogurt or greek yogurt(of note: yogurt is not heat stable) Full-fat cottage cheese Use 2% or fat-free cottage cheese. Full-fat ricotta cheese Use part-skim ricotta. Cream Use evaporated skim milk. Whipping cream Use nonfat whipping topping or cream (this is only nonfat if one serving size is used). Eggs Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute. Whole fat cheese