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Healthy Recipe Substitutions

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple cooking substitutions.

When recipe calls for Try this instead Best for
• 1 whole egg • 1/4 cup Egg Beaters® • Baking, Omelets
• 1 teaspoon butter • PAM® Cooking Spray • Sautéing
• 1 teaspoon butter • 1 teaspoon oil • Baking
• 1 teaspoon butter • 1 teaspoon Parmesan cheese • Pasta Dishes
• 1 cup broth • 1 cup 99% Fat Free & Reduced Sodium broth • Soups, Sauces
• 1 teaspoon soy sauce • 1 teaspoon La Choy® Lite Soy Sauce • Asian-Style Recipes
• 1/2 teaspoon salt • 1 teaspoon balsamic vinegar • Tomato-Based Recipes
• 1 ounce ground beef • 1 ounce 93% lean ground turkey or meatless crumbles • Meat Sauces
• 1 ounce ground beef • 1 ounce 90% lean ground beef • Meatloaves, Tacos
• 1 ounce cheddar cheese • 1 ounce feta cheese • Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

When recipe calls for Try this instead Best for
• 1 cup regular pasta • 1 cup whole-grain pasta • Any Pasta Recipes
• 1 cup cooked white rice • 1 cup cooked brown rice • Any Rice Recipes
• 1 ounce meat • 1/4 cup canned beans • Soups, Stews
• 1 cup iceberg lettuce • 1 cup dark leaf lettuce • Salads, Sandwiches

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