Healthy Tips for Recipe Substitution

Recipe substitution is very important!

Use these techniques to make your recipes healthier by reducing the fat, calories and sodium in your favorite recipes. Check out the example below!

1. Reduce the amount of fat, sugar and salt

You often can reduce the amount of fat, sugar and salt without sacrificing flavor in healthy recipes.

2. Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and salt in your recipes, but also can boost the nutritional content.

Use whole-wheat pasta instead of enriched pasta.

3. Cut back some ingredients

In some recipes, you can eliminate an ingredient altogether or scale back the amount you use.
Eliminate items you generally add out of habit or for appearance, such as frosting, coconut or whipped cream toppings, which are all high in fat and calories.

4. Change cooking and prep techniques

Healthy cooking techniques include braising, broiling, grilling, poaching, sauteing and steaming. Using nonstick pans or spraying pans with nonstick spray will further reduce the amount of fat and calories added to your meals.

5. Downsize the portion size

Check portion sizes. Many portions today are so large you may not realize what a true portion or serving is. Train yourself by using smaller plates, spoons and cups. And learn to use common visual cues to understand servings — one serving of whole-grain cooked pasta is about the same size as a hockey puck.

Baked Chicken Salad

Serves 12

Ingredients

5 Cups cubed Chicken Breasts 
6 Celery stalk sliced (2 cups) 
2 Bunches sliced green onions
1 Small sweet onions 
1 lb Fresh sliced mushrooms 
2 cans Sliced water chestnuts
1 Cup chopped ripe olives
4 Chopped hard boiled eggs  ----------------    6 Hard boiled egg whites
2 cans cream of mushroom   ----------------     2 cans cream of celery
1 Cup mayonnaise  --------------------------      1 cup Fat-free miracle whip
12 oz linguini     --------------------------------  12 oz whole wheat linguini

Directions

1.      Preheat oven at 350 degrees

2.      Chop chicken breast into 2 inches cubes and cook with a dash of olive oil till done

3.      Cook Linguini al dente, drain and set aside

4.      Sauté celery and onions till tender then place mushroom on top

5.      Mix soup, miracle whip, and bit of water. Then add noodles, chicken, and vegetables

6.      Adjust seasoning to taste (salt and pepper)

7.      Place in small individual casserole dishes

8.      Bake at 350 degrees for 30-35 minutes

Thanks for this delicious recipe Julie H.!