100 lb. Club - Substitutions, if you please

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02-02-2009, 12:14 AM
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.

02-02-2009, 12:51 AM

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

02-02-2009, 12:55 AM
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!

02-02-2009, 01:09 AM
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.

02-02-2009, 01:56 AM
Oh yah. I add a TON of spinach and shredded cabbage to my spaghetti sauce. Makes it really low cal.

02-02-2009, 02:52 AM
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

02-02-2009, 05:36 AM
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.

02-02-2009, 09:16 AM
I substitute spaghetti with polenta.

Ten Years
02-02-2009, 10:32 AM
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!)

02-02-2009, 10:41 AM
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

02-02-2009, 12:04 PM
I love egg beaters! I use them for omlets or for breading chicken and such... so convenient too!

02-02-2009, 02:35 PM
@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).

02-02-2009, 02:41 PM
I absolutely love smashed cauliflower. I eat it all the time! - I use it as a sub for rice, pasta, and mashed potatoes.

02-02-2009, 08:50 PM
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:p)

02-02-2009, 09:22 PM
What are cabbage rolls?

02-02-2009, 10:40 PM
oooo cabbage rolls are my favorite

The traditional kind (in my family) is rice mixed with some chopped bacon with some salt and pepper. Then that filling rolled up into a cabbage leaf (we make the rolls small and rolled tightly) and then you put tomato soup over the works and a few pices of bacon on top and bake it off. YUM!!!!

You could probably use brown rice to substitue the regular rice as well (I've never tried barley), also turkey bacon is a good substitue for the regular kind :D

02-03-2009, 12:33 AM
I bought some polenta today and was surprised that the calories were so reasonable. I really love polenta and just assumed it was higher in calories than it is. I'm going to try using it as a rice or pasta substitute.

Another thing I started doing was replacing mayo on my sandwiches with hummus and plain greek yogurt mixed with thyme. Goes really well with turkey.

02-03-2009, 02:26 AM
I use lowfat cottage cheese to make dressing.

I put the cottage cheese in the blender and add FF milk til it's the right consistancy...then add Hidden Valley Ranch mix or Dan's Blue cheese mix. it's just cottage cheese plus 5 calories.

02-03-2009, 11:30 AM
I've got to try polenta....and egg beaters is on my list for next week!

02-03-2009, 12:46 PM
Can someone talk about polenta? I think I've seen it for sale as a paste as well as a grain. Is it a bread/corn-cake, or something more like grits?

@iminhere: That's a great dressing idea!