RECIPE MODIFICATION GUIDELINES

 Look first at the ingredients in a recipe

1. Meats cuts are they lean or should another cut be substituted?

2. Portions sizes – are they making too much?  Remember 2 to 3 ounces per serving.

3. Does the recipe call for high fat dairy products: butter, cream, whole milk, sour cream, cheese?  Lower fat substitutes can easily be made.

4. Poultry, fish and veal are lower in fat and calories and can often be substituted in recipes for high fat meats.

5. In recipes for many baked goods, the sugar, honey or other sweeteners can be reduced ¼ to 1/3 without harming the final product.

6. Fat in many recipes can also be reduced by 1/3 to ½ especially in cookies, quick breads, stir-frying and casseroles.  Substituting applesauce for oil in baked goods works well too.

7. Salt can often be left out of recipes, especially baked items.  In most cases it can be decreased by more than ½ without noticeable difference in taste.

Look next at preparation method

1. Could meat be broiled to brown it, so extra fat is not added?  Try nonstick skillets or pan sprays for browning foods.
2. Remove extra fat and skin from meat and poultry before cooking. Try tomato sauce, balsamic vinegar to keep poultry moist while cooking.
3. Prepare soups and stews ahead of time, refrigerate and remove the extra fat that has hardened on the top.
4. Use seasoned meat stocks, tomato juice or evaporated, skimmed milk for soup, in place of cream.
5. Roast meats and poultry on a rack to let all the fat drip-off.
6. Make full use of herbs, low calorie seasonings such as vinegar, mustard, etc. to sharpen taste.  It adds flavor to low sodium and low fat dishes.