Low Fat Substitutes for Cooking with Eggs

Video Transcript

Kirsten Herbes. I am a registered dietician and health educator. Eggs are an ingredient found in most recipes whether they are baking recipe or cooking recipes. So it is difficult to forego eggs altogether when you are preparing low fat meals but there are ways to reduce the fat grams that you are actually consuming. The average egg contains about 76 calories, almost 6 grams of fat and 213 milligrams of cholesterol. 300 milligrams of cholesterol is the daily cut off. You should not be consuming more than that so an egg has over 70 percent of daily cholesterol that you should be consuming. Obviously we want to try to avoid taking in that much fat and cholesterol so I am going to show you a few options you can use to cut down the grams of fat that you are consuming in your egg products. The easiest one to do is to use an egg substitute instead. Egg substitutes come in many varieties. This particular one happens to be an all egg white substitute. If you are looking for regular egg substitute that has the yellow coloring, that is all it really is. It is still liquid egg whites; they just added some more preservatives and coloring to make it look like the yellow egg. Both of these can be used for scrambled egg recipes or any sort of recipe where the structure of the egg is not quite as relevant where you don’t need to see the yoke in and egg white. In order to measure egg substitute you want to use liquid measuring cup that we discussed. The liquid measuring cup shows you right here a quarter cup, half cup, all the way up to 2 cups and a quarter cup of liquid egg substitute is the equivalent of one egg. So you want to go ahead and pour your liquid egg substitute until you reach the quarter cup mark which is right about here, should be that bottom line right here and that is about the equivalent of one egg. Another easy thing to do with your eggs if you are using the eggs and don’t really need the yolk part of the egg, the easiest thing to do is simply separate the egg. Now many people are not familiar how to do this. I am going to show you an easy technique. You want to have 3 bowls set up. What you do is take your egg, crack it against the side of the bowl until you have injured the egg right here, you break it open and you have 2 pieces of the egg, you simply flip the yolk back and forth between the 2 pieces so that the white part separates and you are left with the yolk. You put the yolk in a separate bowl and you throw away your shell. Now you have your egg white in one bowl and your egg yolk in the other. You can use the egg white just like we were using the pre-packaged egg substitute. Another thing if you are using the egg yolks simply for a thickener in a recipe, a tablespoon of regular flour (all p purpose flour) serves the same purpose.

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