Low-Fat Cooking

There are many different egg substitutes on the market. Most substitutes for whole eggs contain egg white. The yolk is usually replaced with vegetable gums and emulsifiers, to give the products a more egg-like texture and to help them perform similar functions in cooking and baking. The egg substitutes are coloured using both artificial and natural colours, such as beta-carotene or annatto to help them look more similar to the yolk. Vitamins and minerals are added to egg substitutes so they mimic the nutrients normally found in whole eggs. Non-fat dry milk or natural and artificial flavours are sometimes used in order to improve the taste of these products.

While convenient, egg substitutes tend to be expensive, costing two to four times more than real eggs. The taste of egg substitutes in comparison tests does not come close to the real egg. Instead try using egg whites in place of whole eggs in a recipe. In most egg-based recipes, you can substitute 2 whole eggs with 1 whole egg and 2 egg whites. The remaining egg yolk can be combined with shampoo to condition hair, used as a facial or added to pet food to improve your pet's coat.

In most egg-based recipes, you can substitute 1 or 2 egg whites for a whole egg.

If a recipe calls for 2 eggs, you can replace the 2 whole eggs with 1 whole egg and 2 egg whites, for example in meatloaf, hamburgers, pancakes, quick-breads, muffins, or salad dressings.

When a recipe calls for 2 egg yolks, use 1 whole egg instead, if you wish.

For scrambled eggs, you can use 1 whole egg and any number of whites.

Natural Egg Substitute Recipe

3	egg whites	3
¼ cup	skim milk	50 mL
1 tbsp	skim milk powder	15 mL
1 tsp	vegetable oil	5 mL
	Pinch of turmeric

Beat egg whites lightly with a fork. Stir in milk, milk powder, oil, and turmeric, beating until well blended. Keep in airtight container in the refrigerator for a maximum of 4 days. Makes about 6 tbsp (90 mL). This amount can be used to replace 2 or 3 eggs in most recipes. This recipe provides 5 grams of fat and 135 calories.

Yes! One egg contains only 5 grams of fat, which is the same amount of fat you would get from drinking one cup of 2% milk. To enjoy eggs without adding any extra fat you can have them hard or soft-cooked or poached. You can also cook scrambled or poached eggs in the microwave without using any fat.

To poach an egg in the microwave, break an egg into a small microwave-safe custard cup or mug. Prick the yolk with a fork. Cover the top of the cup with plastic wrap, leaving a vent hole. Cook on MEDIUM (50%) for 1 minute, turn dish, and cook for an additional 30 seconds to 1 minute. Remove plastic wrap and let stand for 1 minute.

To scramble eggs in the microwave, break two eggs into a small microwave-safe bowl or mug. Beat in 2 tbsp of 1% or skim milk and salt and pepper to taste. Microwave on MEDIUM-HIGH (70%) for 1 minute, stir and continue to cook for an additional 30 seconds to 1 minute. Stir again and let stand for 1 minute. To liven up your scrambled eggs, add chopped green onion, chopped green, red or yellow peppers, mushrooms, broccoli, asparagus or spinach to egg mixture before cooking.

If you love fried eggs, cook them in a non-stick frying pan that has been sprayed with non-stick cooking spray. Avoid frying eggs in bacon grease and other fats or oils.

Yes! The following recipes are examples of how you can cook with eggs in a delicious way and still follow a low-fat eating pattern.

Remember that women (age 19+ years) should limit their daily fat intake to 45 - 75 grams of fat per day and men (age 19+ years) should aim for 60 - 105 grams of fat per day to keep their fat intake to 20 - 35% of calories. For additional egg recipes, click on Egg Recipes.

Broccoli and Carrot Frittata
For a perfect frittata every time, use a non-stick pan that has been prepared with cooking spray, and cook over medium heat. Makes 6 servings.

8	eggs	8
1	package stuffing mix with vegetables	120 g
¾ cup	boiling water	175 mL
1 cup	each grated carrots and cooked chopped broccoli	250 mL
1 cup	fat free sour cream	250 mL
	Freshly ground pepper, to taste
	Cooking spray

SPRAY a 10-inch (25 cm) non-stick skillet with cooking spray. PLACE stuffing seasoning packet into a medium bowl. POUR in boiling water. STIR in stuffing crumbs. Cover and let stand for 5 minutes. STIR in one egg. PRESS prepared stuffing into bottom of skillet. SPRINKLE carrots and broccoli over stuffing. Heat over medium heat. BEAT 7 eggs with sour cream; season with pepper. POUR egg mixture over stuffing in skillet. As mixture sets at the edges, with spatula, gently lift cooked portion to allow uncooked egg to flow underneath. Cook until bottom is set and top is almost set. Turn off heat. PLACE under a preheated broiler for 1 to 2 minutes to cook top or cover skillet with lid and cook for another minute. LOOSEN edges and slide frittata onto a warm plate. SLICE into six wedges and serve.

Per serving:

Calories 260 Total Fat 8 g Saturated Fat 2.5 g Sodium 620 mg Carbohydrate 34 g Fibre 2 g Sugar 1 g Protein 14 g

Salmon Dill Pie with Rice Crust
Serve this pie for brunch or a quick dinner along with a salad of mixed greens and whole wheat rolls. Makes 6 servings.

1

2 ½ cups	cooked rice, cooled	625 mL
6	eggs	6
2 tsp	oil	10 mL
⅔ cup	diced onion	150 mL
½ cup	diced celery	125 mL
⅔ cup	fat-free evaporated skim milk	150 mL
1 tbsp	chopped fresh dill or parsley (or 1 tsp/5 mL dried dill)	15 mL
1	can salmon, drained	170 g
¾ cup	shredded low-fat Swiss cheese	175 mL

Stir together rice and one whisked egg. Spray 9-inch (23 cm) pie plate with cooking spray. Press rice mixture into bottom and sides of pie plate. Heat oil in non-stick skillet. Cook onion and celery, stirring occasionally, until soft, about 5 minutes. Whisk together remaining eggs, evaporated milk, dill, salt and pepper in large bowl. Stir in onion mixture, salmon and half of the cheese. Spread on rice crust. Top with remaining cheese. Bake in preheated 375°F (190°C) oven until knife inserted in centre comes out clean, about 30 to 35 minutes.

Tip: May also be made with leftover cooked salmon, canned or leftover cooked tuna, or crab meat.

Per serving:

Calories 280 Total Fat 9 g Saturated Fat 2.5 g Sodium 280 mg Carbohydrate 29 g Fibre 1 g Sugar 5 g Protein 20 g

Egg-ritos
This light dish makes an ideal brunch or lunch. Serve it with a leafy green salad garnished with orange or grapefruit sections, and accompanied by whole-wheat rolls. Makes 3 servings.

6	eggs	6
¾ cup	corn kernels, frozen or canned	175 mL
¼ cup	diced onion	50 mL
¼ cup	diced green or red pepper	50 mL
¼ cup	tomato salsa	50 mL
¼ tsp	each dried basil and oregano	1 mL
1 tbsp	butter	15 mL
6 tbsp	tomato salsa	90 mL
6	6-inch (15 cm) flour or whole wheat tortillas	6
	Salt and pepper, to taste
2	eggs	2
2	egg whites	2
1 cup	grated partly skimmed mozzarella cheese	250 mL
½ tsp	dry mustard	2 mL
1 pkg	frozen chopped spinach (10 oz/300 g thawed and squeezed dry)	1 pkg
2 tbsp	chopped green onion	30 mL
½ cup	chopped lean cooked ham	125 mL
	Freshly ground pepper, to taste

In a medium bowl, beat eggs slightly. Add corn, onion, pepper, ¼ cup (50 mL) tomato salsa, basil, oregano, salt and pepper.

Over medium-high heat in a 6-inch (15 cm) non-stick skillet, melt ½ tsp (2 mL) butter. Pour in ⅓ cup (75 mL) egg mixture. As eggs begin to set, lift edges to allow the uncooked egg to flow under. When omelette is set, slide onto a tortilla. Spread omelette with 1 tbsp (15 mL) salsa. Roll up. Repeat procedure for each EGGrito. Slice in half or into bite-size pieces. Serve hot or at room temperature.

Tip: For lunch bag: Cool EGGritos completely. Wrap separately in plastic wrap and refrigerate. To reheat, if desired, remove plastic wrap, roll one EGGrito in a paper napkin and reheat in microwave oven on HIGH 45 to 60 seconds.

Per serving:

Calories 260 Total Fat 10 g Saturated Fat 3 g Sodium 410 mg Carbohydrate 30 g Fibre 3 g Sugar 1 g Protein 11 g

Take-a-break Bars
Makes 12 bars

½ cup	all purpose flour	125 mL
⅓ tsp	baking powder	2 mL
½ tsp	ground cinnamon	2 mL
¼ tsp	salt	1 mL
1½ cup	chopped mixed dried fruit *	375 mL
1 cup	quick cooking oatmeal	250 mL
⅓ cup	chopped peanuts	75 mL
6	eggs	6
⅔ cup	packed brown sugar	150 mL
½ cup	chunky style peanut butter	125 mL
1 tsp	vanilla	5 mL
	Cooking spray

Preheat oven to 350°F (180°C). Spray a 9 x 9 x 2 inch (23 x 23 x 5 cm) baking pan with cooking spray; set aside.

Combine flour, baking powder, cinnamon and salt in a medium bowl. Stir in dried fruit, oatmeal and peanuts; set aside. Beat together eggs, brown sugar, peanut butter and vanilla in large bowl until smooth. Stir in flour mixture. Pour into prepared pan.

Bake in oven until cake tester or toothpick inserted in centre comes out clean, about 20 to 25 minutes. Cool on wire rack. Cut into 12 bars.

* Suggestions: apricots, cranberries, figs, dates, etc.

Per serving:

Calories 250 Total Fat 10 g Saturated Fat 2 g Sodium 160 mg Carbohydrate 34 g Fibre 2 g Sugar 13 g Protein 8 g

There are many ways to cook without adding fat:

• Bake, steam, broil or microwave your food instead of frying or deep-frying in oil.
• Use a non-stick frying pan when cooking eggs, pancakes, French toast, vegetables, meats, etc.
• Spray baking dishes with a non-stick cooking spray instead of greasing with butter or margarine.
• Use herbs, spices, lemon zest, and salsa instead of fat to flavour foods.

Start by choosing low-fat foods to begin with and use less fat when preparing foods. Here are some helpful tips:

• Obvious sources of fat include butter, margarine, oil, and salad dressings. Cut them out when practical and when it's not, focus on using less.
• At breakfast have a toast or a bagel with jam or a poached egg instead of butter, margarine or cream cheese. Save higher fat foods, such as bacon, sausages, croissants, doughnuts, and danishes for a special treat, rather than your usual fare.
• When baking muffins, banana or zucchini bread, carrot cake, etc, cut the amount of fat in half and replace the fat you took out with low-fat yogurt or applesauce.
• Skip the high-fat sandwich spreads and opt for different mustards, relish, salad greens and tomatoes, sprouts, salsa or horseradish instead.
• Use low-fat or reduced-fat salad dressings for salads and reduced-fat mayonnaise in salads and sandwiches.
• Cut back on the amount of fat called for in recipes. For example, stir-frying only requires about a tbsp (15 mL) of oil when using a non-stick pan.
• Buy lower-fat milk products, such as buttermilk, skim and 1% milk.
• If you are a cheese lover buy a strong flavoured cheese like old Cheddar and use smaller amounts in cooking.
• Use lower-fat cheeses, such as 1% cottage cheese and Mozarella cheese made with partially skimmed milk instead of the higher fat versions.
• Skip the rich sauces and gravy, which increase the fat content of your meals.

All oils contain the same amount of fat and calories - 14 grams of fat and 124 calories per tablespoon (15 mL). But there are important differences in their ratio of saturated, monounsaturated and polyunsaturated fatty acids.

Oils that are high in monounsaturates and polyunsaturates are recommended over oils that are high in saturated fatty acids. For more information on the difference between saturated, polyunsaturated and monounsaturated fats check out the Fat FAQ.

Remember that oils used in cooking should be used in moderation to help keep your total fat intake in control.

The following chart will help you choose an oil for cooking.

Types of Oil	Comments
These oils are high in monounsaturated fatty acids which help lower LDL ("bad") blood cholesterol and increase HDL ("good") blood cholesterol levels.
Canola Olive Peanut	contains omega-3 fatty acids fruity flavour; good salad and cooking oil use in moderation; atherogenic index may be similar to saturated fatty acids in animal studies
These oils are high in polyunsaturated fatty acids which tend to lower overall blood cholesterol levels.
Corn Safflower Sesame Soybean Sunflower	use for frying, baking or in salads light flavour; versatile distinctive flavour; use sparingly in stir-fries similar to safflower similar to safflower
The following fats act like saturated fats which increase LDL ("bad") cholesterol levels and lower HDL ("good") cholesterol levels. Avoid these fats when preparing foods.
Coconut Palm	listed on food labels, highly saturated palm kernel listed on food labels, highly saturated

Foods containing less than 0.5 g of fat per serving can be called fat-free on the label. For example, a low-fat mayonnaise that contains 0.4 grams of fat per serving can state "fat-free" on the label.

Don't let fat-free foods fool you. They still contain calories and calories add up quickly if you eat large amounts of fat-free foods, say a whole box of fat-free cookies.

It's best to choose foods that are packed with important nutrients most often and use fat-free foods that contain few nutrients in moderation.

It is okay to include reduced-fat or fat-free foods as a way to cut back on fat but some health experts say that overemphasis on reduced-fat foods may be contributing to an alarming increase in obesity.⁴³ The problem is that people can end up eating more of these foods than they would have if they hadn't been reduced in fat.

Canadians are more interested in the amount of fat in their diet than about calories.⁴⁴ Therefore it's no surprise that reduced-fat and fat-free products, such as salad dressings, cheese, yogurt, deli-style meats, cookies, and crackers are increasing in popularity. But don't think you can eat more of these foods simply because they are lower in fat. They all contain calories and extra calories add up, increase the possibility of weight gain and generally slow you down.

Reduced-fat and fat-free foods have a place in a healthy diet but sensible food choices should take priority. In order to cut back on fat successfully you need to eat lower-fat foods most of the time. Focus on eating more whole grain products, vegetables and fruits, and choosing lower-fat milk products and lean meats, as well as meat alternatives, such as eggs, beans, peas and lentils.