Healthy Substitutions

As promised by the Fat To Fit Radio Show...

Healthy Substitutions

  

Higher Fat Foods	Lower Fat Alternatives
Fruit canned in heavy syrup	Fruit canned in its own juices, water, or fresh fruit
Ground beef	Extra lean or lean ground beef, chicken, or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach, or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie , reduced fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as meat on pizzas or casseroles, soups, and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed, or onion flakes, or use finely chooped herbs, or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes, tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish, or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked good you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg, or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free, syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends

Cindy's Chicken Lo Mein

Chicken Lo Mein 

Want an Asian dish without all the guilt. Try this low fat, low sodium recipe! Jason loved it!!!!

Ingredients:

4 boneless chicken breast cut into chunks

8 oz of gluten free spaghetti noodles

1 cup of sugar snap peas

2 medium carrots sliced into thin sticks

3 shallots (diced)

1 cup of thin sliced mushrooms

2 cups of fresh green beans

1 tbsp of olive oil

1 tbsp of fresh ginger (chopped)

1 tbsp of minced garlic

1/2 cup of low-sodium soy sauce

1/4 cup of rice vinegar

Directions:

1. Cook pasta as directed

2. In a large skillet, saute shallots in olive oil over medium heat for a few minutes until soft. Add Chicken and cook until brown.

Remove

3. Saute carrots and mushrooms for 3-5 minutes, then add snap peas and cook another few minutes.

4. Add chicken and green beans, and saute approx 5 min 

5. In a food processor, pulse remaining ingredients. Add to skillet and toss mixture until completely coated. Turn the heat down to low, simmer for a few minutes.

6. Serve over cooked noodles- ENJOY!