Reducing Fat Cholesterol

Reducing Fat and Cholesterol

in Recipes Reducing the fat and cholesterol in your diet has become one of
toadies most challenging tasks. So here is a list of substitutions
you may consider to help cut down on them.

Also check out the Low-Fat Cooking section.

Instead of: Choose:

Bacon Canadian Bacon

Butter = Polyunsaturated margarine, with liquid oil listed as first ingredient

Cheese = Lowfat (1% or 2%) cottage cheese, part skim mozzarella, part- skim ricotta or non-fat mozzarella or ricotta.

Chicken with skin = Chicken without the skin, leg or breast

Chocolate, unsweetened= 3 tbs. unsweetened cocoa plus 1 tbs. salad oil per ounce chocolate.

Cream Sauce = Tomato sauce or pureed vegetable sauce.

Doughnut or other cake = Angel food cake

Eggs = 1 egg plus 2 egg whites for every 2 eggs OR use egg substitute.

Ground beef = Use extra lean beef or ground turkey.

Ice Cream = Frozen lowfat or nonfat yogurt, sorbet or ice milk.

Mayonnaise = Use light or non-fat mayonnaise. You can also mix equal parts mayonnaise and plain yogurt together.

Milk, whole or nondairy creamer = Use lowfat (1% or 2%) or nonfat milk

Sour Cream = Plain lowfat or nonfat yogurt, or lowfat or nonfat cottage cheese - blended until smooth.

LOW-FAT GRAVY
1/2 cup finely chopped onion
1/2 cup finely chopped fresh mushrooms
2 tablespoons chopped fresh parsley
2 cups reduced-sodium fat-free beef or chicken broth, divided
2 tablespoons cornstarch
Pinch pepper
In a saucepan, saute onion, mushrooms and parsley in 1/4 cup broth until vegetables are tender. Combine cornstarch, pepper and 1/2 cup of broth; stir until smooth. Add to pan with the remaining broth. Bring to a boil, stirring occasionally; boil for 2 minutes.

Yield: 2 cups.

Diabetic Exchanges: In this recepies One 1/4-cup serving equals a free food; also, 19 calories, 28 mg sodium, 2 mg cholesterol, 3 gm carbohydrate, 1 gm protein, 1 gm fat.