Low Calorie Ingredient Substitutions

Oil to Prevent Sticking
Non-stick cooking spray is the low calorie substitute that will keeping food from sticking to the bottom of your pans. Also, use as a substitute for the old grease-and-flour method when baking.
Butter or Oil for Baking
Applesauce or prune puree can replace up to half of the fat (butter, margarine, shortening, or oil) in baked goods such as cakes, brownies, quick breads, muffins, and cookies.
Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace all of the fat and oil in baked goods recipes.

Oil for Marinades and Dressings
Flavored vinegars, such as balsamic, raspberry, and rice vinegar, add exciting flavor to salads and marinades, and are virtually calorie free!
Broths and stocks are also excellent alternatives for marinating meat and chicken.

Sour Cream
Plain, non-fat yogurt works great in casseroles, dips, dressings, as a topping, and anywhere else sour cream is usually used.

Eggs
Two egg whites or 1/4 cup egg substitute (such as Egg Beaters) can replace each whole egg.

Bacon
Turkey bacon, Canadian bacon, or lean smoked ham provides a lower-calorie substitute, retaining the smoky flavor that bacon is known for.

Light Cream
Combine equal parts 1% milk and evaporated skim milk, and use in cream soups and sauces.

Whole Milk
Reduced fat milk (2%, 1% or skim) makes a lower calorie alternative to full-fat whole milk.

Whipped Cream
Evaporated skim milk can be whipped with a little sugar and vanilla extract into a fluffy dessert topping (note: the milk and the beaters must be very cold, but not frozen, before whipping).

Sugar
Splenda is a sugar replacement product that performs well in sweets and baked goods, and is calorie-free. Use Splenda No Calorie Sweetener Granular for items like pie filling, cheesecake, and sweet sauce. Opt for the Splenda Sugar Blend for Baking in baked good such as cakes, brownies, and muffins. Although the Sugar Blend for Baking is half real sugar (therefore higher in calories), it provides a much more desirable outcome for baked goods than using the granular product. (Note: There has been some controversy over the safety of sweeteners such as Splenda. Depending on your personal preference toward sweeteners, you may or may not choose to use Splenda. About.com's Guide to Nutrition offers more information, about this sweetener.)

From About.com - http://lowcaloriecooking.about.com/od/lowcaloriebasics/tp/LowCalorieSubstitutions.htm

RECIPE - Skinny Mashed Cauliflower (instead of potatoes!)

Prep Time: 15 minutes

Cook Time: 12 minutes

Ingredients

1 large head (~ 6 cups) cauliflower, cut into pieces ( if the head is small, you might need two)
1 (10 oz) can reduced-sodium chicken broth
3 tablespoon reduced-fat butter
3 tablespoons fat-free sour cream
2 tablespoons fat-free milk
½ teaspoons salt
Fresh ground pepper, to taste

 

Instructions

1. Add the cauliflower to a medium-size pot. Pour in chicken broth, cover and bring to a boil. Turn down to a simmer and cook until very tender, about 10-12 minutes.
2. Add the hot cauliflower to a large bowl. Mash well with a potato masher. Mash in the butter, sour cream, salt and pepper, until a smooth consistency.
3. Add to serving bowl and serve warm. This can be made a day before serving. Store covered in the refrigerator. 

Makes 6 servings (½ cup each)

 

Healthy Benefit

Cauliflower is high in fiber, vitamin C and some iron.

  

 

Weight Watchers (old points) 1
Weight Watchers POINTS PLUS 2

SKINNY FACTS: for ½ cup serving
69 calories, 2.8g fat, 4g protein, 9g carbs, 4g fiber, 299mg sodium, 4g sugar

 

Original recipe from Skinny Kitchen - http://www.skinnykitchen.com/recipes/ow-carb-cauliflower-mashers-no-potatoes-necessary/

RECIPE - Baked Kale Chips

Ingredients

• 1 bunch (about 8 oz) kale 
• 1/2 to 2 tsp olive oil (just enough to barely coat the leaves)
• Salt, to taste

Tips

• Other greens can be used as well - spinach, chard, choy, collard greens, beet greens, mustard greens, turnip greens etc... Use your imagination!
• Other Seasoning Ideas: seasoned salt - garlic, onion, celery, barbecue, mediterranean, etc.; seasoned pepper (with lemon is good); spices like chili poweder (with lemon is good), curry, Greek, Italian, etc.; nutritional yeast; parmesan cheese; tamari or soya sauce (with or without wasabi or hot sauce); lemon or lime juice; different flavoured vinegars (with or without salt) - cider, malt, balsamic, wine or create your own; flavoured oils - garlic, truffle, chilli, or create your own; dill pickle juice?
• When using liquid seasoning it may take the chips a little longer to crisp up - keep a close eye on them... 

1. Preheat Oven 300F. Wash the leaves well.
2. Dry them with paper towels. Or those who have a salad spinner can use it.
3. Tear the leaves from the hard stem and hard ribs.  You can be meticulous and tear the leaves in uniform pieces or do a rough tear.
4. Place in a bowl and toss with the oil until just barely coated then add seasonings and toss until coated once again...
5. Arrange them on parchment paper lined baking sheets making sure not to overlap. Parchment paper is especially useful when using liquid seasoning. 
6. Bake them for around 15-20 minutes or until crisp. Keep a close eye on them so they don't turn brown (which the thinner leaved greens are more likely to do). Cool them for few minutes before enjoying these crunchy health bites.

They get pale green from the dark green once baked.  Make sure to bake a huge batch, since they're quick and easy to make and they're very popular!

Original recipe from Chef In You - http://chefinyou.com/2012/02/oven-baked-kale-chips/