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Original ingredient Substitution Use for

3/4 cup whipping cream 2 egg whites Mousses
615 calories 10 calories bavarian creams
66 grams fat Trace fat

1 cup whipping cream 3/4 cup nonfat yogurt Biscuits
820 calories + 1/4 cup skim milk
88 grams fat 157 calories
Trace fat

1 cup whole milk 1 cup buttermilk Biscuits, cakes
150 calories 100 calories
8 grams fat 2 grams fat

8 ounces cream cheese 8 ounces part skim Cheesecakes
800 calories cheese
80 grams fat 340 calories
20 grams fat

4 ounces sour cream 4 ounces lowfat yogurt Cookies, cakes,
240 calories 72 calories frostings
24 grams fat 2 grams fat

3 whole eggs 3 egg whites + 1 yolk Cakes, custards
240 calories 110 calories
18 grams fat 6 grams fat

Mexican food lower fat replacements:

Bake instead of deep-frying, e.g. empanadas.

Barbecue or grill instead of pan frying.

Braise-deglaze chopped vegetables that are usually cooked in fat as the
foundation of many dishes, such as fillings for tamales and empanadas.

Broil instead of pan-frying to brown meats, fish and poultry. Broil to
char and cook chiles and other vegetables as an alternate to griddle-

Broth-soften instead of frying. Briefly dip corn tortillas into hot
broth to make them flexible. Use broth instead of fat for refried beans.

Griddle-roasting or toasting is a standard Mexican cooking method that
intensifies flavors in foods. Tortillas are dry-toasted on a griddle.
Fresh ingredients with a fair amount of moisture such as tomatillos,
tomatoes and fresh chiles are places on a griddle over high heat and
turned often until surfaces are charred.

Steaming is integral to making tamales. It is also a very lean cooking
method to use for preparing vegetables, fish and poultry.

Water-crisp instead of frying to make crisp tortilla chips.


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