Delicious, Healthy Substitutes for 'America's Most Wanted Recipes'

July 29, 2009— -- Ron Douglas, author of "America's Most Wanted Recipes," dropped by "Good Morning America" today to share copycat recipes from the country's top restaurants.

Dishes on his list include IHOP's banana-nut pancakes, Applebee's fiesta lime chicken, Olive Garden's fettuccine alfredo and Outback Steakhouse's marinated steak.

One reason to try preparing these recipes at home: When dining out, people tend to consume more calories than they do when they make foods at home. Children, especially, tend to take in more calories at restaurants, Douglas writes.

To reduce the calories in a recipe, the preface of his new book suggests the following substitutes:

If the recipe calls for all-purpose flour in baked goods, substitute whole wheat flour for half the all-purpose flour.

If the recipe calls for butter, margarine, shortening or oil in baked goods, substitute applesauce or prune puree for half the butter, margarine, shortening or oil.

If the recipe calls for butter, margarine, shortening or oil to prevent sticking, use cooking spray or nonstick pans.

If the recipe calls for eggs, use two egg whites of 1/4 cup of egg substitute for each whole egg.

If the recipe calls for enriched pasta, substitute whole wheat pasta.

If the recipe calls for sour cream, try fat-free or low-fat sour cream or plain fat-free or low-fat yogurt.

If the recipe calls for ground beef, substitute extra-lean or lean ground beef, or ground chicken or turkey breast.

If the recipe calls for mayonnaise, use reduced-fat mayonnaise.

If the recipe calls for salad dressing, try fat-free or reduced-calorie dressing or flavored vinegars.

If the recipe calls for salt, substitute herbs, spices or salt-free seasoning mixes or herb blends.

If the recipe calls for white bread, use whole wheat bread.

If the recipe calls for white rice, try brown rice, wild rice, bulgur or pearl barley.

If the recipe calls for whole milk, use reduced-fat or fat-free milk.