Restaurant Recipes

Healthier Substitutions and Conversions

Bacon	Canadian bacon, turkey bacon, smoked turkey, or lean prosciutto (Italian ham)
White bread	Whole-wheat bread
White bread crumbs	Rolled oats, whole-wheat panko crumbs, or crushed bran cereal
Butter, margarine, shortening or oil to prevent sticking	Cooking spray or nonstick pans
Cream cheese	Fat-free or low-fat cream cheese, fat-free ricotta cheese
Cheese	Low-fat or fat-free cheese
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
White flour	Whole-wheat flour for half of the called-for all-purpose flour
Ground beef	Extra-lean or lean ground beef, chicken or turkey breast
Iceberg lettuce	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress
Whole milk	evaporated skim milk, reduced-fat or fat-free milk
Pasta	Whole-wheat pasta
White rice	Brown rice, wild rice, bulgur, or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Salt	Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends
Sour cream	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
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

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