In dishes where meat provides flavoring, use mushrooms instead. Chopped mushrooms can take the place of ground beef or Italian sausage in spaghetti sauce. Use thick-sliced mushrooms in place of bacon and pancetta in pasta carbonara. The calorie savings of substituting 1 cup (99 grams) of mushrooms for 4 ounces (113 grams) of meat: 250 for ground beef, 314 for ground pork.
See a trick to lighten lasagna on the next page.