Chicken Recipe Queen

Ingredient             Amount             Substitution

A         allspice             1-tsp             1/2-tsp cinnamon + 1/2-tsp ground cloves

anchovies             1-fillet             1/2-tsp anchovy paste

anise     1-tsp             1-tsp cardamom

anise extract             1-tsp             1 1/2-tsp ground anise seed

or 1/2-tsp anise powder

apple pie spice             1-tsp             1/2-tsp cinnamon, 1/4-tsp nutmeg, 1/8-tsp cardamom

arrowroot             1-tbsp             2-tbsp all purpose flour or 1-tbsp cornstarch

B          baking powder             1-tsp             1/2-tsp cream of tarter + 1/4-tsp baking soda

bay leaf             1-whole   1/4-tsp crushed

dry bread crumbs             1/3-cup             1-slice dry

soft bread crumbs             3/4-cup             1-slice soft

butter   1-cup             1-cup margarine-don't use spreads or low-fat butter in baking

buttermilk             1-cup             1-cup milk + 1-tbsp white vinegar or lemon juice

C         Cajun spice    1-tbsp             1/2-tsp white pepper, + 1/2-tsp garlic powder, + 1/2-tsp onion powder, + 1/2-tsp ground red pepper, + 1/2-tsp paprika, + 1/2-tsp black pepper

cardamom             1-tsp             1-tsp anise

catsup 1-cup             1-cup tomato sauce + 1/2-cup sugar + 2-tbsp vinegar

chervil 1-tsp             1-tsp dried parsley flakes + 1/8-tsp dried sage

chives-chopped             2-tsp             2-tsp green onions, chopped

chocolate, unsweetened             1-square (1oz)             3-tbsp unsweetened cocoa powder + 1-tbsp butter or margarine

cinnamon sugar             1-cup             1-cup sugar + 4-tsp cinnamon

corn syrup             1-cup             1-cup honey

cornstarch             1-cup             2-tbsp all-purpose flour or 2-tsp arrowroot

cream (heavy) whipped             1-cup             2-cups whipped dessert topping

cream of tarter             1/2-tsp             1 1/2-tsp lemon juice or vinegar

D         dill head (fresh)             1-head             1-tsp dill seed

F          flour, cake     1-cup             1-cup minus 2-tbsp all-purpose flour

flour, as thickener             1-tbsp             1/2-tbsp arrowroot or cornstarch, or 1-tbsp quick tapioca

flour, self-rising             1-cup             1-cup all-purpose flour + 1 1/2-tsp baking powder + 1/2-tsp salt

G         garlic (fresh) 1-small clove    1/8-tsp powder

garlic salt             3/4-tsp             1-med sized clove, or 1/2-tsp minced fresh

ginger (powdered)             1/8-tsp             1-tbsp fresh

H         herbs, dried    1-tsp             1-tbsp fresh

herbs, fresh             1-tbsp             1-tsp dried

honey   1-cup             1 1/4-cup sugar and 1/4-cup water

horseradish, fresh     1-tbsp             2-tbsp bottled

I           Italian seasoning             1-tsp             1/4-tsp each, dried thyme, marjoram, oregano, and basil

K         ketchup             1-cup             1-cup tomato sauce + 1/2-cup sugar + 2-tbsp vinegar

L          lemon grass    1-tbsp             1-tbsp lemon peel

lemon, juice of             1-whole med.             3-tbsp lemon juice

lemon juice             1-tsp             1/2-tsp white vinegar

lemon pepper                 6-tbsp black pepper + 2-tbsp salt + 1-tbsp lemon zest dried + 1-tsp garlic powder

lime, juice of             1-whole med.             2-tbsp lime juice

M             marshmallows, mini             1-cup             10 large marshmallows

mayonnaise, for salads   1-cup             1-cup yogurt, sour cream, or cottage cheese pureed in blender

milk, whole             1-cup             1/2-cup evaporated milk + 1/2-cup water

milk, sweetened condensed             1-cup             heat the following ingredients until all are dissolved; 1/3-cup evaporated, 3/4-cup sugar, 2-tbsp butter

mint leaves, fresh chopped             1/4-cup             1-tbsp dried mint leaves

mustard             1-tsp dry       1-tbsp prepared mustard

O         onion powder             1-tsp             1/4-cup fresh onion, chopped

onion, small chopped             1/4-cup             2-tbsp dried minced onion

P          parsley, dried    1-tsp             3-tsp fresh, chopped

peppermint extract 1-tbsp             1/4-cup fresh mint chopped

pimento             2-tbsp             3-tbsp fresh red pepper, chopped

poultry seasoning             1-tsp             1/2-tsp ground sage +1/2-tsp thyme + 1/2-tsp rosemary

pumpkin pie spice    1-tsp             1/2-tsp cinnamon + 1/4-tsp ginger + 1/8-tsp allspice + 1/8-tsp nutmeg

R          rum             1/4-cup             1-tbsp rum extract + 3 tbsp of liquid from recipe

S          savory             1-tsp             1/2-tsp thyme + 1/2-tsp sage

shortening, melted 1-cup             1-cup cooking oil (only for "melted shortening")

shortening, solid     1-cup             1-cup minus 2-tbsp lard or

1 1/8-cup butter or margarine (reduce salt of recipe by1/2-tsp)

sour cream             1-cup             3/4-cup buttermilk + 1/3-cup butter

or 1-cup plain yogurt

or 1-cup pureed cottage cheese

spearmint extract 1-tbsp             1/4-cup fresh mint, chopped

sugar, white             1-cup             1-cup firmly packed brown sugar or 2-cups sifted confectioners sugar

sugar, confectioners             1-cup             3/4-cup granulated (not for baking)

T          tapioca, quick cooking             2-tbsp             4-tbsp pearl tapioca, soaked

tapioca, quick cooking for thickening             1-tbsp             1-tbsp flour

tomato juice             1-cup             1/2-cup tomato sauce + 1/2-cup water

tomatoes, canned             1-cup             1 1/3-cup cut up fresh tomatoes, simmered for 10 minutes

tomato sauce             15oz can       6oz can of tomato paste + 1-cup water

V         vanilla bean     1/2-bean     1-tbsp vanilla extract

vinegar, rice             1/2-cup             1/3-cup white vinegar + 3-tbsp each water and sugar + salt to taste

W             Worcestershire sauce             1-tsp             1-tsp bottled steak sauce

              Worcestershire sauce

"to make Gluten-Free"                   1-tbsp gluten-free soy sauce + dash of hot pepper sauce + dash of lemon juice + pinch of salt

Y         yeast, active dry             1/4oz             2 1/2-tsp dry yeast

yogurt   1-cup             1-cup buttermilk, or 1-cup cottage cheese blended smooth, or 1-cup sour cream

*Our recipes use Imperial measures, except where listed otherwise

All temperatures are Fahrenheit unless stated otherwise

Fat and cholesterol

To reduce the amount of fat and cholesterol

If your recipe calls for: Try substituting:

Bacon Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)

Butter, margarine, shortening or oil in baked goods Applesauce or prune puree for half of the called-for butter, shortening or oil

Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening, and don't substitute diet, whipped or tub-style margarine for regular margarine.

Butter, margarine, shortening or oil to prevent sticking Cooking spray or nonstick pans

Creamed soups Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents

Eggs Two egg whites or 1/4 cup egg substitute for each whole egg

Evaporated milk Evaporated skim milk

Full-fat cream cheese Fat-free or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth

Full-fat sour cream Fat-free plain yogurt, or fat-free or low-fat sour cream

Ground beef Extra-lean or lean ground beef, chicken or turkey

Mayonnaise Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise

Oil-based marinades Wine, balsamic vinegar, fruit juice or fat-free broth

Salad dressing Fat-free or reduced-calorie dressing or flavored vinegars

Whole milk Reduced-fat or fat-free milk

Sodium

To reduce the amount of sodium

If your recipe calls for: Try substituting:

Seasoning salt, such as garlic salt, celery salt or onion salt Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped garlic, celery or onions

Soups, sauces, dressings, crackers, or canned meat, fish or vegetables Low-sodium or reduced-sodium versions

Soy sauce Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce

Table salt Herbs, spices, fruit juices or salt-free seasoning mixes or herb blends

Sugar

To reduce the amount of sugar

If your recipe calls for: Try substituting:

Fruit canned in heavy syrup Fruit canned in its own juices or in water, or fresh fruit

Fruit-flavored yogurt Plain yogurt with fresh fruit slices

Syrup Pureed fruit, such as applesauce, or low-calorie, sugar-free syrup

Other nutrients

To increase the amount of nutrients, including vitamins, minerals and fiber

If your recipe calls for: Try substituting:

All-purpose (plain) flour Whole-wheat flour for half of the called-for all-purpose flour

Dry bread crumbs Rolled oats or crushed bran cereal

Enriched pasta Whole-wheat pasta

Iceberg lettuce Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress

Meat as the main ingredient Three times as many vegetables as the meat on pizzas or in casseroles, soups and stews

White bread Whole-wheat bread

White rice Brown rice, wild rice, bulgur or pearl barley