This substitution list can also help as you prepare your meals

Recipe substitutions

Recipe calls for


1 whole egg2 egg whites
sour creamlow fat plain yogurt or low fat sour cream
milkskim or 1% milk
ice creamfrozen yogurt
heavy cream (not for whipping)1:1 ratio of flour whisked into non fat milk (eg. 1 cup of flour + 1 cup of non fat milk)
whipped creamchilled evaporated skim milk or other low fat whipped products such as Nutriwhip
cheeselow-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
butterlight butter
cream of mushroomlow-fat or fat-free cream of mushroom