| INSTEAD OF... |
TRY... |
| Beef- 70-85 % Lean Ground or Chuck |
92% or leaner ground beef or 92% or leaner ground turkey or buffalo -check label-not all ground turkey is lean! |
 |
| Bread Crumbs - as breading or when called for to mix with meat |
Unprocessed bran flakes + mixed with oat lour, crushed all bran cereal flakes, oat flour, or oatmeal |
|
| Butter |
Butter Replacement Product, Butter Buds, imitation butter flavor extract |
|
| Cheese |
Reduce amount and use part skim mozzarella or reduced fat/non-fat cheese |
|
| Chicken - Whole Bird or Dark Meat |
Boneless, skinless chicken breast or breast of turkey |
|
| Egg - 1 Whole |
2 egg whites |
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| Flour - White |
Oat Flour, 100% Whole Wheat Flour, soy flour |
|
| Gravy |
Omit or thin with water to aus jus consistency |
|
| Kool- Aid or Juice |
Crystal Light |
|
| Milk - in cereal |
Vanilla or strawberry protein powder mixed with water |
|
| Milk- Whole, in cooking or baking |
Non-fat or low-fat milk or just water |
|
| Oatmeal - Flavored Packets |
Natural oats & chopped fruit or sugar free preserves |
|
| Oil - in baking |
Equal amount of unsweetened applesauce or 3:1 ratio of ground flaxseed meal to oil |
|
| Oil - in cooking |
Omit or try reducing by ½ or 2/3 |
|
| Oil - when sautéing |
Wine, broth, lemon, lime, apple, or orange juice |
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| Salt |
Garlic, chile, onion, or lemon |
|
| Sour Cream |
Fat-free plain yogurt or non-fat sour cream |
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| Soy Sauce |
Reduced-sodium soy or reduced-sodium chicken, beef, or vegetable broth, liquid aminos |
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| Sugar - Brown |
Diabetic/sugar-free pancake syrup or artificial brown sweetener (made by Sugar Twin) |
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| Sugar - White |
Artificial sweetener of choice or 1 teaspoon mashed banana per tablespoon sugar being replaced |
|
| Syrup - Pancake or Maple Syrup |
Sugar free (diabetic) pancake syrup. In cereal, try artificial sweetener and a few drops of maple extract |
|
| Syrup - Chocolate |
Cocoa powder and artificial sweetener to taste |
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| Syrups- Flavored (used in coffee) |
Sugar-free syrup or artificial sweetener to taste and a few drops vanilla extract or other extract of choice |
