Simple Truth

Easy Ways to Cut 100 Calories or More from Foods

When cooking/baking:

  • Sauté vegetables in 2 Tbsp. water or broth (0 to 4 calories) instead of 2 Tbsp. butter (220 calories).
  • For baked goods, substitute ¼ cup unsweetened applesauce (26 calories) for ¼ cup oil (480 calories).
  • Chicken salad or tuna salad: Use 2 Tbsp. plain yogurt (18 calories) in place of 2 Tbsp. mayonnaise (200 calories).
  • Use plain yogurt (140 calories per cup) in place of sour cream (410 calories per cup) for casseroles, baked potatoes and dips.
  • When baking, use a light touch with cooking sprays (about 10 calories) to replace greasing pans with shortening (110 calories).
  • Oven bake French fries (185 calories per 5 oz.) instead of deep frying (350 calories per 5 oz.).
  • Use 1% milk (102 calories per cup) instead of whole milk (152 calories per cup). This will work for recipes and for drinking.
  • Remove the skin (and fatty layer) from chicken or turkey before roasting. This will save about 50 calories per serving.
  • Prepare toasted cheese sandwiches rather than grilled cheese. Toast the bread, add slice of cheese, and then microwave briefly to melt the cheese. Saves all the butter calories (about 220 calories per sandwich).
  • Use creamed cottage cheese (230 calories per cup) instead of whole milk ricotta cheese (430 calories per cup) in foods like manicotti and lasagna. Or, better yet — use 1% low-fat cottage cheese (115 calories per cup).
  • Use 3 Tbsp. liquid egg whites (25 calories) to replace each fresh large egg (75 calories). Works great for omelets, frittatas, quiche, French toast and baking. Reduces cholesterol, too!

When eating:

  • Replace sugared soft drinks (about 110 calories per 8 oz.) with water (0 calories) or water with a few drops of flavor enhancer (about 5 calories per glass).
  • Use 1 ½ Tbsp. whole fruit spread (30 calories) or 1 ½ Tbsp. apple butter (50 calories) on toast, rolls or muffins to replace 1 ½ Tbsp. butter (170 calories).
  • Skip the croutons on salads; they have 125 calories per ounce!
  • Choose 2 Tbsp. of a fat-free red wine vinaigrette dressing (15 calories) instead of a mayonnaise-based dressing (110 calories).
  • Choose broth-based soups (chicken noodle, vegetable) instead of cream-based soups (cream of chicken, broccoli cheddar, loaded potato).
  • Season fish with lemon juice or fresh herbs — skip the tartar sauce (100 calories per 2 Tbsp.).

About Karen Ilhardt:

Karen’s role as Home Economist in the Kroger Customer Connect (C|c) is to answer customer questions and write about recipes, ingredient substitutions, and Food Safety.  She holds BS and MS degrees from The Ohio State University’s College of Home Economics with a specialty in Resource Management.  Karen also has teaching credentials from Miami University (of Ohio) and Wright State University.  After having been a food teacher for 20 years she transferred to the corporate world in 2011.  Farming and crafting have always been a part of her life.  Karen values being part of our food production and preparation processes PLUS  being able to share those experiences with others.  The Simple Truth Brand embraces the wholesome nature of the foods we select and consume which makes a perfect choice for Karen’s lifestyle.



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