| Great Recipes for Healty Living
RECIPE MAKEOVER METHODS FOR HEALTHIER MEALS: Adjust portion sizes, substitute ingredients to lower fat and enhance flavor and use alternative cooking methods: saute, poach/steam, roast/bake and microwave. Ruth Lahmayer, a registered dietitian at Gundersen Lutheran Medical Center, suggests these substitutions for a lower-fat lifestyle:
-- 1 cup of skim milk for 1 cup of whole milk
-- 1 ounce of light cream cheese for 1 ounce regular
-- A pint of skim ricotta cheese for whole milk version
-- Nonfat yogurt for sour cream
-- Chocolate syrup for fudge sauce
-- 2 egg whites for 1 whole egg
-- Round roast beef for prime rib
-- 1 ounce Canadian bacon for 3 bacon strips
-- Raisins for walnuts
FAT RECIPES SHARED WITH THE HEALTHY LIVING TEAM BY CAROL KLITZKE OF VITERBO UNIVERSITY’S DIETETICS DEPARTMENT
Tortilla soup
Use pre-mixed fajita seasoning to eliminate measuring more than a half-dozen spices
1 tablespoon olive oil
1 cup chopped onion
1 teaspoon bottles minced garlic
2 tablespoons fajita seasonsing (such as McCormick)
2 1/4 cups water
2 (15-ounce) can pinto beans, drained and rinsed
1 (28-ounce) can diced tomatoes, undrained
1 (14-ounce) can fat-free, less sodium chicken broth
2 (4 ounce) cans chopped green chiles
3 tablespoons fresh lime juice
1 1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
3/4 cup crushed baked tortilla chips
Heat the oil in a large non-stick skillet over medium-high heat. Add onion and garlic, saute 3 minutes. Add fajita seasonsing and cook 1 minute. Stir in water and next 4 ingredients -- beans, tomato, broth and chiles -- and bring to a boil. Reduce heat and simmer 10 minutes. Stir in juice. Top each serving with cheese and chips.
Yield: 6 servings (serving size: 2 cups soup, 1/4 cup cheese and 2 tablespoons tortilla chips).
Calories: 292 (18 percent from fat)
Beefy Tomato Pasta Soup
1 pound lean ground beef
2 medium green peppers, cut into 1-inch chunks
1 medium onion, cut into chunks
2 garlic cloves, minced
5 to 6 cups of water
2 cans (14 1/2 ounces each ) Italian diced tomatoes, undrained
1 can (6 ounces) tomato paste
1 tablespoon brown sugar
2 to 3 teaspoons Italian seasoning
1 teaspoon salt
1/4 teaspoon pepper
2 cups uncooked spiral pasta
1 cup of red wine
croutons optional
In Dutch oven or soup kettle, cook the beef, green peppers, onion and garlic over medium heat until meat is no longer pink; drain. Add the water, tomatoes, tomato paste, brown sugar, Italian seasoning, salt and pepper. Bring to a boil. Add pasta. Cook for 10 to 14 minutes or until pasta is tender, stirring occasionally. Serve with croutons if desired.
Yield: 10 servings
Calories: 207 for one-cup serving without croutons.
Southwestern Turkey Sandwich
1/4 cup reduced-calorie mayonnaise
2 tablespoons cilantro, fresh, chopped
1/2 teaspoon lime zest
2 teaspoons fresh lime juice
1/2 teaspoon ground cumin
1/2 teaspoon table salt
1/8 teaspoon ground pepper
8 slices mixed-grain bread
8 ounces smoked turkey breast
8 pieces lettuce
2 medium tomatoes, thinly sliced
Combine mayonnaise, cilantro, lime zest and juice, cumin, salt and pepper in a small bowl. Spread 1 tablespoon of the mayo mixture on each of the four slices of bread. Layer each with 2 ounces of turkey, 2 lettuce leaves and a few tomato slices. Cover with remaining bread slices and serve.
Serves 4: 250 calories per serving
Swedish Meatballs
1 pound ground beef (sirloin)
1/2 cup fine dry bread crumbs
1 egg
2/3 cup milk
2 tablespoons onion grated
1 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon nutmeg
1 package brown gravy
Mix all ingredients but gravy together. Shape into 1-inch balls. Place balls in 10-inch glass pie plate.
Microwave on 50 percent for 5 minutes, stopping frequently to rotate the dish. Prepare gravy according to package directions. Place meatballs in baking dish, cover with gravy. Cover with foil and back until hot and bubbling.
Serves 6: 190 calories per serving, 9 fat grams.
Holiday Fruit
1 cup of orange juice
1 cup of maple syrup
Simmer these about 5 minutes until bubbly. Add 1 bag of fresh cranberries. Simmer about 10 minutes until popping. After 10 minutes, add 2 peeled/chunked pears and 1 (20 ounce) can drained pineapple chunks. Refrigerate. Serve any temperature.
Orange honey butter
1/2 cup real butter, softened
1/2 cup of honey
1 tablespoon grated orange peel
Mix all 3 ingredients. Use this on toast instead of jam and butter. It’s also good on mashed winter squash or sweet potatoes.
Makes 48 servings: 30 calories and 2 grams of fat per serving
Rice pudding
2 cups cooked white or brown rice
2 cups fat-free milk
1/2 cup sugar
2 large eggs
1 teaspoon vanilla
1/4 to 1/2 teaspoon nutmeg
1. Grease a small (1 1/2 quart) casserole dish. Spread the cooked rice evenly in the bottom of the pan. Set that dish in a slightly larger pan that you will fill with water before baking the pudding.
2. Preheat the oven to 350 degrees. Heat 2-3 cups of water to boiling in a saucepan or teakettle.
3. Microwave the milk on high for 4 minutes until it is steaming.
4. Mix the eggs, sugar and vanilla in a medium-size bowl.
5. Add the hot milk slowly into the egg mixture. Pour the egg mixture over the rice in the casserole dish. Sprinkle with grated nutmeg.
6. Pour the boiling water into the larger pan in which the casserole dish is sitting, until the water is almost to the same level as the rice mixture. The hot water protects the egg-rice mixture from high temperatures that would make it curdle.
7. Bake for one hour at 350 degrees. Remove the rice pudding from the pan of hot water and cool on a rack. Serve warm or cold.
Serves 4: 290 calories per serving, 3.5 fat grams and 2 grams fiber.
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