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Substitutions, if you please

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Old 02-01-2009, 11:14 PM   #1
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Default Substitutions, if you please

I made an omelette today and substituted Egg Beaters egg whites for one of the eggs, saved some calories and ended up with a pretty huge omelette.

I don't know why I never thought of this before.
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Old 02-01-2009, 11:51 PM   #2
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Rodeogirl~

I love egg beaters!! I eat them all the time... scrambled or made into an omelet with baby spinach and cheese. Yummy. You can also use it in baked goods instead of eggs.

Other subs I love:
Spaghetti squash instead of spaghetti (under pasta sauce)
Cubed steamed zucchini and/or yellow squash instead of rice (I put lean strogranoff or sloppy joe meat or any meat based stuff over it instead of rice or egg noodles)
Mashed cauliflower instead of mashed potatoes
Ground turkey instead of ground beef in recipes
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Old 02-01-2009, 11:55 PM   #3
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I never think to use egg beaters but I should really pick some up!

My favourite substitute these days is LC wedges on my ww weight watcher bagel instead of cream cheese. Yummo!
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Old 02-02-2009, 12:09 AM   #4
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I've put spaghetti sauce and meatballs over cooked spinach before. I've used julienned zucchini/squash, too, as a replacement for pasta.

I add finely diced potato, carrots, celery and onions to a meatloaf recipe. It makes it about 2x the size, so I make two loaves.

I use plain yogurt for sour cream and mayo.
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Old 02-02-2009, 12:56 AM   #5
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Oh yah. I add a TON of spinach and shredded cabbage to my spaghetti sauce. Makes it really low cal.
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Old 02-02-2009, 01:52 AM   #6
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you could aslo just use egg whites... the yolk holds all the fat and cholesteral.. so if you cut that out you just get the lean protein of the egg white. also one egg is approx. 70 cals.. cut out the yolk and its only about 20
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Old 02-02-2009, 04:36 AM   #7
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Egg Beaters are just egg whites, they're not artificial.

I really like the flavor of egg yolks and they have lots of nutrients so I don't like cutting them out altogether, but combining a whole egg or two with egg whites gives me lots of food and fewer calories.

As for using squash et. al. as a substitute for noodles/rice - I've never thought of that.

As for mashed cauliflower for mashed potatoes - blech! I tried that before and it was a no go. I think my Irish roots rebelled at trying to pass cauliflower for potatoes.
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Old 02-02-2009, 08:16 AM   #8
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I substitute spaghetti with polenta.
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Old 02-02-2009, 09:32 AM   #9
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They DO make egg beaters w/yolk. 40 Calories for a 1/4 cup which still saves some calories but you get that yolk flavor (which is why I eat eggs anyway!)
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Old 02-02-2009, 09:41 AM   #10
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My mayo - 0.1% yoghurt (c.300 ml), 1 tablespoon sugar- and oil-free retro-mustard (any sugar and oil free will do but if you use Dijon-style mustard, use less - or to taste), greens (fennel, parsley, whatever you fancy), spices (black and white pepper, garlic, whatever); sometimes I add home-made chicken broth to replace part of the yoghurt; a sugar-free pickle finely chopped; marinated sea wrack instead of the pickle; key is improvise
I use it for salads, as sauce on top of egg white omellettes; my parents took to it and use it on top of everything, pasta included
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Old 02-02-2009, 11:04 AM   #11
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I love egg beaters! I use them for omlets or for breading chicken and such... so convenient too!
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Old 02-02-2009, 01:35 PM   #12
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@fractal: Your mayo sounds delicious! I'm going to try that soon. YUM.

@rodeogirl: I can't fool myself into thinking cauliflower is mashed potato, either.

I also like to add shredded carrots to spaghetti sauce, and a small amount of spinach to my smoothies (yes, sweet fruit smoothies, it colors it green and adds nutrition without changing the flavor).
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Old 02-02-2009, 01:41 PM   #13
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I absolutely love smashed cauliflower. I eat it all the time! - I use it as a sub for rice, pasta, and mashed potatoes.
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Old 02-02-2009, 07:50 PM   #14
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I have used barley as a substitute for rice, particularly in cabbage rolls. Yum yum! Cabbage rolls are actually a pretty awesome low cal food, PLUS they include a lot of super foods. (and my Russian/Germanic roots thank me when I eat them)
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Old 02-02-2009, 08:22 PM   #15
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What are cabbage rolls?
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