Low-Fat Evaporated Milk
Bos taurusClinical Encyclopedia
Low-Fat Evaporated Milk provides 60 kcal, 4g of protein, 9g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Low-fat evaporated milk is a concentrated form of milk with reduced fat content, providing a creamy texture and rich flavor while being lower in calories. It is often used in cooking and baking as a substitute for cream.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Use low-fat evaporated milk in recipes that require creaminess without the added fat, such as soups, sauces, and desserts. It can also be used in coffee or tea as a lighter alternative to cream.
Smart Selection & Storage
Choose cans that are not dented or damaged, and check the expiration date to ensure freshness.
Store unopened cans in a cool, dry place. Once opened, refrigerate and use within 3-5 days.
Medicinal Profile & Bioactive Compounds
Therapeutic properties, key bioactive compounds, and clinical applications of this food.
Essential for bone health and muscle function.
Helps in calcium absorption and bone health.
"Evaporated milk was first created in the 1850s as a way to preserve milk without refrigeration."
Myths vs Realities
Healthy Recipes
Creamy Spinach and Mushroom Quinoa
This nutritious dish combines quinoa with sautéed spinach and mushrooms, all enriched with low-fat evaporated milk for a creamy texture without the extra calories.
- 1 cup quinoa
- 2 cups low-fat evaporated milk
- 1 cup fresh spinach
- 1 cup sliced mushrooms
- 1 tablespoon olive oil
- 1 garlic clove, minced
- Salt and pepper to taste
- 1. Rinse the quinoa under cold water and cook according to package instructions.
- 2. In a skillet, heat olive oil over medium heat, add garlic, mushrooms, and sauté until mushrooms are tender.
- 3. Stir in spinach and cook until wilted, then add cooked quinoa and low-fat evaporated milk, mixing until creamy. Season with salt and pepper.
Low-Fat Creamy Tomato Basil Soup
A comforting and healthy soup made with ripe tomatoes, fresh basil, and low-fat evaporated milk for a velvety finish.
- 4 cups diced tomatoes
- 1 cup low-fat evaporated milk
- 1 cup vegetable broth
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
- 1. In a pot, sauté onions and garlic until translucent.
- 2. Add diced tomatoes and vegetable broth, simmer for 20 minutes.
- 3. Blend the soup until smooth, then stir in low-fat evaporated milk and basil. Season with salt and pepper.
Banana Oatmeal Pancakes
Fluffy pancakes made with oats and bananas, enhanced with low-fat evaporated milk for a deliciously healthy breakfast.
- 1 cup rolled oats
- 1 ripe banana
- 1 cup low-fat evaporated milk
- 1 egg
- 1 teaspoon baking powder
- 1 teaspoon vanilla extract
- Maple syrup for serving
- 1. Blend oats into a flour-like consistency, then mix with mashed banana, low-fat evaporated milk, egg, baking powder, and vanilla.
- 2. Heat a non-stick skillet and pour batter to form pancakes, cooking until bubbles form on the surface.
- 3. Flip and cook until golden brown, serve with maple syrup.
Healthy Creamy Chicken Alfredo
A lighter take on the classic Alfredo, using low-fat evaporated milk to create a creamy sauce without the extra fat.
- 2 cups cooked whole wheat pasta
- 1 cup cooked chicken breast, shredded
- 1 cup low-fat evaporated milk
- 1/4 cup grated Parmesan cheese
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and add shredded chicken, garlic powder, salt, and pepper.
- 2. Stir in low-fat evaporated milk and Parmesan cheese, simmer until thickened.
- 3. Toss with cooked pasta and serve immediately.
Berry Smoothie Bowl
A refreshing smoothie bowl packed with antioxidants, made creamy with low-fat evaporated milk and topped with fresh berries and granola.
- 1 cup mixed berries (frozen)
- 1/2 cup low-fat evaporated milk
- 1 banana
- 1 tablespoon honey
- Granola for topping
- Fresh berries for garnish
- 1. Blend mixed berries, banana, low-fat evaporated milk, and honey until smooth.
- 2. Pour into a bowl and top with granola and fresh berries.
- 3. Enjoy immediately as a nutritious breakfast or snack.
Zucchini and Corn Fritters
Crispy and healthy fritters made with grated zucchini and sweet corn, bound together with low-fat evaporated milk for added moisture.
- 2 cups grated zucchini
- 1 cup corn kernels
- 1/2 cup low-fat evaporated milk
- 1/2 cup whole wheat flour
- 1 egg
- 1 teaspoon baking powder
- Salt and pepper to taste
- 1. In a bowl, mix grated zucchini, corn, low-fat evaporated milk, flour, egg, baking powder, salt, and pepper.
- 2. Heat a non-stick skillet and spoon batter to form fritters, cooking until golden brown on both sides.
- 3. Serve warm with a yogurt dip.
Low-Fat Chocolate Pudding
A rich and creamy chocolate pudding made healthier with low-fat evaporated milk, perfect for satisfying your sweet tooth guilt-free.
- 1/4 cup cocoa powder
- 1/4 cup cornstarch
- 1/2 cup sugar
- 2 cups low-fat evaporated milk
- 1 teaspoon vanilla extract
- Pinch of salt
- 1. In a saucepan, whisk together cocoa powder, cornstarch, sugar, and salt.
- 2. Gradually add low-fat evaporated milk while stirring, then cook over medium heat until thickened.
- 3. Remove from heat, stir in vanilla, and cool before serving.
Savory Vegetable Quiche
A healthy quiche filled with colorful vegetables and a creamy filling made with low-fat evaporated milk, perfect for brunch.
- 1 pre-made whole wheat pie crust
- 1 cup mixed vegetables (bell peppers, spinach, onions)
- 3 eggs
- 1 cup low-fat evaporated milk
- 1/2 cup shredded low-fat cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, whisk together eggs, low-fat evaporated milk, salt, and pepper.
- 3. Spread vegetables in the pie crust, pour egg mixture over, and top with cheese. Bake for 30-35 minutes until set.
Coconut Chia Pudding
A delightful and nutritious chia pudding made with low-fat evaporated milk and coconut milk, perfect for a healthy dessert or breakfast.
- 1/2 cup chia seeds
- 1 cup low-fat evaporated milk
- 1 cup coconut milk
- 2 tablespoons honey or maple syrup
- Fresh fruit for topping
- 1. In a bowl, mix chia seeds, low-fat evaporated milk, coconut milk, and honey.
- 2. Stir well and refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with fresh fruit.
Lemon Herb Grilled Chicken
Juicy grilled chicken marinated in a zesty lemon and herb mixture, made tender with the addition of low-fat evaporated milk.
- 4 chicken breasts
- 1/2 cup low-fat evaporated milk
- Juice of 1 lemon
- 2 tablespoons olive oil
- 1 tablespoon dried herbs (thyme, oregano)
- Salt and pepper to taste
- 1. In a bowl, mix low-fat evaporated milk, lemon juice, olive oil, herbs, salt, and pepper.
- 2. Marinate chicken in the mixture for at least 1 hour.
- 3. Grill chicken over medium heat until cooked through, about 6-7 minutes per side.
Frequently Asked Questions (FAQ)
Is low-fat evaporated milk suitable for lactose intolerant individuals?
It may still contain lactose, so individuals with lactose intolerance should choose lactose-free options.
Can I use low-fat evaporated milk in place of regular milk?
Yes, it can be used as a substitute for regular milk in many recipes.
How should I store opened low-fat evaporated milk?
Once opened, it should be refrigerated and consumed within 3-5 days.
Does low-fat evaporated milk contain added sugars?
Typically, it does not contain added sugars, but always check the label for specific brands.
Can I use low-fat evaporated milk in smoothies?
Yes, it can add creaminess and protein to smoothies.
Is low-fat evaporated milk a good source of protein?
Yes, it contains about 4 grams of protein per serving.
Can I use low-fat evaporated milk in baking?
Absolutely, it works well in cakes, puddings, and other baked goods.
What is the difference between evaporated milk and condensed milk?
Evaporated milk is unsweetened and has less fat, while condensed milk is sweetened and thicker.