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Archive for the "Recipes Modified" Category

Everyday Recipes Modified For Health

Cutting back on calories and fat doesn’t have to be complicated, but there are a few things you should know when you do your own cooking. Keep in mind that even the freshest ingredients can lose their nutritional value with poor cooking methods. There may be no need for radical changes in the way you cook, if you only make a few simple modifications. Read more »

Recipes Modified

Choosing the most nutritious ingredients and using leaner cooking techniques can make a significant difference in your diet in terms of weight management and other health benefits. Here are some useful ideas for how you can trim unnecessary calories and fat without taking away from quality and taste.

Dips

DipsArtichoke Dip
Grilled Eggplant Dip
Creamy Feta and Spinach Dip
Tangy Blue Cheese Dip
Hummus

Appetizers

AppetizersBruschetta
Nachos
Buffalo Chicken “Wings”
Salmon Tartar on Pumpernickel Triangles
Twice Baked New Potatoes

Breads

BreadsCorn Bread
Brioche Loaf
Banana Raisin Quick Bread
Fruit and Oatmeal Muffins
Orange Bran Muffins

Soups

SoupsLemon Chicken Soup
Minestrone Soup
Corn Chowder
Vegetable Soup
Cream of Tomato Soup

Salads

SaladsAsian Noodle Salad with Chicken
Blackeyed Pea Salad
Caesar Salad
Greek Salad
Salad Nicoise

Side Dishes

Side DishesOven Fries
Vegetable Frittata
Coleslaw
Glazed Carrots
Mashed Potatoes

Main Courses

Main CoursesOven “Fried” Chicken
Chicken Pot Pie
Meatloaf
Baked Penne Pasta Italiano
Sloppy Joes

Desserts

DessertsPeach Cobbler
Chocolate Mousse
Cocoa Brownie Squares
Fruit Bars
Honey Vanilla Cheesecake

Dips – Hummus

Hummus
This is delicious when served with pita bread wedges or fresh veggies.

♥ Use less tahini (ground sesame seed paste) and oil than in the traditional recipe
♥ Add more spices

Makes 12 servings

Ingredients:
3 cups canned garbanzo beans, rinsed
1 tbsp. tahini
2 tbsp. lemon juice
1 tsp. ground cumin
1/2 tsp. fresh garlic, minced
1/2 tsp. chili powder
1/2 tsp. salt
1 tbsp. olive oil

Place all but the oil in a food processor and work to a thick paste. Drizzle the oil in as the machine is running. Add water if necessary to achieve the desired texture.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 103 5

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 86 3

Total savings:  17 calories and 2 grams of fat per serving

Desserts – Frozen Yogurt & Fruit Parfait

Frozen Yogurt & Fruit Parfait
Making truly “healthy” desserts can be a challenge. Try this colorful frozen yogurt and fruit parfait with layers of frozen nonfat yogurt and fresh seasonal berries, melon, kiwi and banana. 

♥ Substitute nonfat vanilla yogurt for regular ice cream

Makes 1 serving

Ingredients:
1/2 cup mixed berries
1/4 cup melon, cut into bite size pieces
1/2 kiwi, cut into bite size pieces
1/2 small banana, peeled and sliced
1/2 cup frozen nonfat vanilla yogurt
1 Maraschino cherry (for topping)

In alternating layers, spoon fruit (try a nice color pattern) and yogurt into a tall parfait glass. Place the Maraschino cherry on top for decoration. Keep chilled or serve immediately.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 289 13

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 206 1

Total savings:  83 calories and 12 grams of fat per serving

Salads – Farmers Market Salad

Farmers Market Salad
Take your kids for a trip to the local farmers market once in a while. There, they can learn first hand about fresh naturally grown foods. Luscious heirloom tomatoes, giant cucumbers, bright yellow ears of corn, colorful bell peppers, sweet carrots and mixed salad greens – all waiting to be taken home to be tossed together and sprinkled with a favorite dressing.

♥ Use a lower fat vinaigrette dressing with less oil than a regular salad dressing

Makes 4 servings

Ingredients:
1 large heirloom tomato, diced into bite-sized pieces
1/2 medium cucumber, diced into bit-sized pieces
1 ear yellow or white corn, husk and silk removed
1 small sweet red pepper, diced into bite-sized pieces
1 bunch baby carrots, washed and diced into bite-sized pieces
2 cups mixed salad greens, washed and torn into pieces
1/4 cup Balsamic Vinaigrette Dressing, or to taste (see recipe below)

Wash and dry all salad ingredients. Prepare tomato, cucumber, red pepper, carrots and salad greens as directed. Lightly steam the corn and let cool. Remove corn kernels from the husk. Combine all ingredients in a large bowl. Add vinaigrette dressing to taste.

Balsamic Vinaigrette Dressing:

Makes about 1 cup

Ingredients:
2 tbsp. balsamic vinegar
1 tbsp. red wine vinegar
1 tsp. Dijon mustard
1/2 tsp. light brown sugar
1/4 tsp. salt
Black pepper to taste
1/4 cup extra-virgin olive oil

Mix everything but the oils together in a small bowl. Slowly pour in oils. Whisk until blended.

Compare and Save

Instead of this…		 Calories Fat (g)
Traditional recipe with dressing, 1 serving 313  28 

Try this…		 Calories Fat (g)
Modified recipe with dressing, 1 serving  194 14 

Total savings: 119 calories and 14 grams of fat per serving

Breads – Orange Bran Muffins

Orange Bran Muffins
With a little creativity, you can make tasty muffins that are low in fat and calories.

♥ Use egg substitute in place of whole eggs.
♥ Use low fat buttermilk and orange juice.
♥ Reduce the amount of oil.

Makes 6 large muffins

Ingredients:
1/4 cup dried cranberries
1/2 cup fresh orange juice
1-1/2 cups all-purpose, unbleached flour
3/4 cup wheat or oat bran
1 cup golden brown sugar
1/2 tbsp. baking powder
1/4 tsp. salt
1/3 cup liquid egg substitute
1 cup buttermilk, low fat
Zest of one orange, finely grated
1/4 cup canola oil

Preheat oven to 375º. Plump the cranberries in the orange juice. Whisk the flour, bran, sugar, baking powder, and salt together in a bowl and set aside. Combine the egg substitute, buttermilk, oil, cranberries, and zest in another bowl. Add to the dry ingredients and mix together. Be careful to not overwork the batter. Divide the batter into muffin tins and bake until golden, or until the center springs back to the touch (about 25 to 30 minutes). Allow the muffins to cool off for at least 10 minutes.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 muffin 638 22

Try this…		 Calories Fat (g)
Modified recipe, 1 muffin 357 10

Total savings:  281 calories and 12 grams of fat per serving

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Breads – Fruit and Oatmeal Muffins

Fruit and Oatmeal Muffins
Traditional muffins, made with eggs, buttermilk, and sour cream are moist and sweet, but also full of fat. A better alternative is to replace these ingredients with fruit purées and nonfat milk.

♥  Use fruit (banana) purée to maintain moisture in the muffin.
♥  Add orange zest for flavor.
♥  Substitute egg whites for whole eggs to reduce fat content.

Makes 16 muffins

Ingredients:
1/2 cup assorted dried fruits, chopped
1/2 cup oat bran
1/2 cup rolled oats
1/2 cup all-purpose, unbleached flour
2 tbsp. brown sugar, firmly packed
1 tsp. baking powder
1 tsp. ground cinnamon
2 tsp. orange zest
1 medium banana, peeled and mashed
1/4 cup orange juice
2 tbsp. vegetable oil
2 egg whites
1 cup milk, nonfat

Blend all dry ingredients and fruits in a food processor. Remove to a mixing bowl and make a well in the center of the mixture. Combine the remaining ingredients, pour them into the well, and mix. Drop the batter into paper-lined muffin tins. Bake at 400º for about 20 minutes. Remove from pan and let cool on a rack before serving.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 muffin 313 12

Try this…		 Calories Fat (g)
Modified recipe, 1 muffin 80 2

Total savings:  233 calories and 10 grams of fat per serving

Breads – Banana Raisin Quick Bread

Banana Raisin Quick Bread
It is easy to make low fat bread with no significant differences in taste or texture. This recipe also works for muffins, baking in half the time.

♥ Use low fat buttermilk in place of regular milk
♥ Add fewer eggs or use an egg substitute
♥ Use unsweetened applesauce in place of white sugar (applesauce helps to add moisture to allow for fewer eggs).
♥ Plumping the raisins makes up for smaller amounts and adds moisture to the bread.

Makes one loaf (about 12 slices)

Ingredients:
4 very ripe bananas
1/2 cup golden brown sugar
1/2 cup buttermilk, low fat
2 large eggs or 1/2 cup liquid egg replacement
2 tbsp. unsweetened applesauce
2 cups all-purpose, unbleached flour
3/4 tsp. baking soda
1/2 tsp. salt
1/2 cup raisins, plumped in boiling water for 10 minutes

Preheat oven to 350º. Spray a 9-inch loaf pan with nonstick spray. Cut bananas in big pieces and put in a bowl. Mash with a masher or fork and stir in sugar, buttermilk, eggs, and applesauce. Sift dry ingredients together and stir into the liquid along with the raisins. Spoon the batter into the pan, smoothing the top. Bake in the oven until deep golden, the center bounces back to your touch, or a skewer comes out clean (not with wet batter). Takes 45 minutes to an hour.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 slice 189 7

Try this…		 Calories Fat (g)
Modified recipe, 1 slice 169 1

Total savings:  20 calories and 6 grams of fat per serving

Breads – Brioche Loaf

Brioche Loaf
Traditional brioche is a straight-edged loaf, thinly sliced and toasted. Our version is not as rich, but very similar in taste with a lot less fat.

♥ Use liquid egg substitute in place of the eggs.
♥ Replace half the butter with applesauce.

Makes one loaf (8 slices)

Ingredients:
1-1/2 tsp. dry active yeast
1/4 cup sugar
2 tbsp. warm water (approx. 110º)
2 cups all-purpose, unbleached flour, sifted
1/2 tsp. salt
3/4 cup liquid egg substitute
1/3 cup unsweetened applesauce
3 tbsp. unsalted butter, softened, at room temperature

Dissolve yeast and 1 teaspoon of sugar in warm water. Set aside until foamy (5 minutes). Combine flour, the remaining sugar, and salt in a mixer. Add egg substitute and mix until the dough is smooth. Add applesauce and butter alternately. Blend each batch before adding the next. Place the dough in a lightly oiled bowl. Refrigerate for 6 hours.

Preheat oven to 350º. Turn the dough onto a lightly floured work surface. Shape into a loaf. Put it in a lightly oiled loaf pan and set aside in a warm place. When the dough rises to the top of the pan, punch it down, turn it over, and return it to the warm place until it has risen to the rim of the pan. Bake until golden brown and the dough pulls away slightly from the sides of the pan, about 40 minutes.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 slice 241 13

Try this…		 Calories Fat (g)
Modified recipe, 1 slice 202 5

Total savings:  39 calories and 8 grams of fat per serving

Salads – Potato Salad

Potato Salad
Traditional potato salad recipes are typically rich in mayonnaise and dressing, which makes them yummy but also heavy. Here is a lighter alternative.

♥ Replace mayonnaise with fat-free yogurt

Makes 6 servings

Ingredients:
1 1/2 pounds small red potatoes
3/4 cup plain fat-free yogurt
3 tbsp. white wine vinegar
1 tbsp. fresh dill, minced
1 tbsp. fresh parsley, minced
1 tbsp. fresh tarragon, minced
1/2 medium onion, chopped
1 celery rib, chopped
1 small carrot, coarsely grated

Cook the potatoes until tender but firm. Cool and slice. In a large bowl, combine remaining ingredients. Add potatoes and stir well until coated. Chill in the refrigerator for several hours.

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 241 22

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 58 0

Total savings:  183 calories and 22 grams of fat per serving

Breads – Corn Bread

Corn Bread
This is a standard cornbread recipe. You can spice it up by adding soaked bacon bits to the batter for a “southern” flavor, or stir in diced Anaheim chilies and a little grated cheddar cheese for a more “southwestern” taste.

♥ Replace most of the butter with applesauce.
♥  Use low fat buttermilk in place of regular.
♥  Use liquid egg substitute in place of eggs.

Makes 6 servings

Ingredients:
1 cup all-purpose, unbleached flour
1 cup stone ground yellow cornmeal
2 tbsp. sugar
1 tbsp. baking powder
1/2 tsp. salt
1/4 cup unsweetened applesauce
1 tbsp. unsalted butter, melted
1 cup buttermilk, low fat
1/2 cup liquid egg substitute

Preheat oven to 350º. Lightly oil an 8-inch square baking dish. Sift the dry ingredients into a large bowl and set aside. Whip the remaining ingredients together until fluffy. Add the dry ingredients to the wet and spread into the baking dish. Bake until golden and cooked through, about 30 minutes. Check with a skewer or paring knife (which should come out clean when done).
 

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Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving 268 12

Try this…		 Calories Fat (g)
Modified recipe, 1 serving 232 4

Total savings:  36 calories and 8 grams of fat per serving

Salads – Greek Salad

Greek Salad
This salad is commonly heavy on cheese and olives, but not on greens. For better nutritional value, you may consider this lighter version.

♥ Use half the amount of cheese and olives.
♥ Reduce the quantity of dressing.

Makes 6 servings

Ingredients:
1/2 small red onion, peeled and thinly sliced lengthwise (about 1 cup)
1 European cucumber, thinly sliced
1 cup small cherry tomatoes, cut in half
1/2 red bell pepper, stem and seeds removed, thinly sliced
1/2 green bell pepper, stem and seeds removed, thinly sliced
10 Kalamata olives, pitted and coarsely chopped (about 1/3 cup)
1/4 pound feta cheese, crumbled (about 1 cup)
Vinaigrette dressing (See below)

Make the vinaigrette according to the recipe (below). Bring a pot of lightly salted water to boil. Immerse onion for 20 seconds, drain, rinse under cold water, and shake dry. Slice thinly. Combine all ingredients except for the cheese in a bowl and mix gently with vinaigrette. Separate salad onto plates and sprinkle cheese on top.

Vinaigrette for Greek Salad

Makes about 1 cup

Ingredients:
1 tbsp. red wine vinegar
Pinch of fresh garlic, minced
1-1/2 tsp. fresh oregano leaves, chopped
1/2 tsp. salt
1/4 tsp. pepper
2 tbsp. extra virgin olive oil

Mix everything together in a small bowl, except for the olive oil. Slowly pour in oil. Whisk until blended.

Compare and Save

Instead of this…		 Calories Fat (g)
Traditional recipe, 1 serving. Vinaigrette
recipe values are included.		 230 19

Try this…		 Calories Fat (g)
Modified recipe, 1 serving. Vinaigrette
recipe values are included.		 150 12

Total savings:  80 calories and 7 grams of fat per serving