Clever Cooking: Your guide to adapting recipes

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Recipe Adaptation Examples

Here are two examples of recipes where the high-fat ingredients have been substituted with low-fat alternatives.

Savoury beef rolls
Serves 4
Original recipe: 545 calories per serve
Modified recipe: 250 calories per serve
Save 295 calories (1235 kj) per serve

Ingredient	Modification
1 kg rump steak	Too much meat for four people. Reduce to 500 g.
90 g cream cheese	Use low-fat ricotta
1 Tbsp oil	Reduce by half
2 Tbsp cream	Use low-fat evaporated milk
½ tsp mixed herbs Flour, salt & pepper 1 tsp soy sauce ½ cup beef stock 2 tsp parsley	Use as stated

Tomato and basil quiche
Serves 6
Original recipe: 485 calories per serve
Modified recipe: 245 calories per serve
Save 240 calories (1005 kj) per serve

Ingredient	Modification
Pastry:
1 cup plain flour 1 Tbsp lemon juice	Use as stated
90 g butter	Reduce by half or replace with low-fat spread
1 egg yolk	Omit. Add more water if necessary.
Filling:
30 g butter	Reduce to 5 g (1 teaspoon) or use reduced-fat spread
300 ml cream	Use 150 ml skim milk blended with 150 g ricotta
¾ cup grated cheese	Use ½ cup of low-fat cheese
2 eggs 1 leek Salt, pepper 3 small ripe tomatoes ¾ cup basil ½ cup parsley	Use as stated or replace eggs with egg substitute