Some recipes made "lite"

Anonymous

Some recipes made "lite"

Anonymous

These recipes are from WebMd.  I thought I'd post them for anyone who wants to try them.  I haven't tried them yet.  I'm tired of the same ole food day after day.  You can always "tweak" them. 

There's an Irish dumpling one further down.  In the south we call the kind they're doing "dumplings."  The flat ones we call "pastry."  Chicken and Pastry.  Well, in Texas we didn't..we called them dumplings.  Anyway, did you know that you can used floured tortillas to make "pastry" or if you prefer, "dumplings?"  And it's good.  I did make some homemade ones a few weeks ago and I couldn't believe they actually turned out good.  I found a recipe.  That does help!

Shirley

Ham & Egg Casserole

WebMD Weight Loss Clinic members: Journal as 1 egg alone without added fat + 1 ounce low-fat cheese + 1 piece "pancake, waffle" OR 1 portion "frozen dinner light"

Canola cooking spray

A 9-inch whole-wheat pie shell, thawed (like Wholly Wholesome brand from Whole Foods with 0 trans fat)

6 ounces Canadian-style bacon, cut into 1/2-inch by 1-inch strips

1 medium sweet onion, halved and thinly sliced

2 large eggs

1/2 cup egg substitute

1/2 cup fat-free half-and-half or whole or low-fat milk

1/8 teaspoon salt

1/8 teaspoon fresh ground pepper

1 cup grated Gruyere cheese, packed (4 ounces)  

• Preheat oven to 400 degrees. Gently lift thawed pie crust out of the foil plate it comes in and place in an 8 x 8-inch square baking dish. With your fingers, stretch and press the crust to fit nicely in the square baking dish and up the side about 1 inch. Prick bottom of dough with fork several times.
• Heat a large nonstick skillet over medium-high heat. Coat with canola cooking spray and add Canadian bacon and onions. Cook, stirring occasionally, until both start to brown (about 5 minutes). Let the mixture cool about 5 minutes, then spread into the pie crust.
• In mixing bowl, whisk eggs, egg substitute, fat-free half-and-half or milk, and salt and pepper until smooth. Pour egg mixture into pie shell with ham and onions. Sprinkle Gruyere over the top and bake until top is golden brown (about 40 minutes). Serve warm or cold.

Yield: 8 servings

Per serving: 228 calories, 14 g protein, 12 g carbohydrate, 14.5 g fat, 7.5 g saturated fat, 80 mg cholesterol, 3 g fiber, 480 mg sodium. Calories from fat: 57%.

Perfect Pita Pizza

Journal as: 2 slices of bread + 2 ounces of low-fat cheese (plus any toppings you use)
OR 1 light frozen dinner
OR 1 veggie burger without added fat.

This pizza can be assembled by children of any age, though the baking needs to be done by someone aged preteen to adult.

1 large pita bread (use whole-grain if available)
1/8 cup low-fat ricotta cheese
1/8 cup bottled pizza sauce or marinara sauce
1/4 cup shredded part-skim mozzarella cheese
Favorite pizza toppings (sliced mushrooms, less-fat pepperoni or lite salami, chopped green pepper or green onions, chopped red onion, pineapple chunks, and lean ham, etc.)

• Preheat oven to 450 degrees. Place pita, rounded side down, on a baking sheet.
• Spread ricotta cheese over the pita (leaving a crust-like edge around the pita). Spoon the pizza sauce over the cheese and add desired toppings. Sprinkle mozzarella over the top and bake for 6-8 minutes (watch carefully so it doesn't burn).

Yield: 1 serving

Per serving (using whole-wheat pita and not including extra toppings): 256 calories, 16 g protein, 29.5 g carbohydrate, 8.8 g fat, 4.7 g saturated fat, 24 mg cholesterol, 4 g fiber, 492 mg sodium. Calories from fat: 30%.

Celebrate with these healthy versions of comfort-food classics

Baked Lemon Pudding Cake

This is an old-fashioned family dessert. It separates into two very different layers -- a cake-like layer on top and a creamy pudding layer on the bottom.

Canola cooking spray
2 tablespoons butter (no- or low-trans fat margarine can be substituted)
6 tablespoons Splenda
6 tablespoons super-fine granulated sugar
2 large eggs
1/3 cup lemon juice
Zest from one lemon, finely chopped
1/2 cup unbleached flour
1 1/4 cups low-fat milk
Powdered sugar

• Preheat the oven to 350 degrees. Coat a 9-inch pie dish with cooking spray.
• In a mixing bowl, cream the butter or margarine well with an electric mixer. Add the Splenda and sugar and beat well.
• With an egg separator, separate the eggs; save the egg whites in another mixing bowl. Add the yolks to the butter mixture one by one; gradually add the lemon juice and lemon zest. The batter will look like lemon frosting at this point. Slowly add the milk to make a thin batter. Set aside.
• In a separate bowl, beat the egg whites until they are stiff with an electric mixer. Gently fold the egg whites into the lemon mixture. Pour the batter into the prepared pie plate.
• Place the pie plate into the preheated oven and bake 30 to 40 minutes. Remove the pie plate from the oven and allow the pudding cake to cool. Dust top with powdered sugar if desired and/or serve with fresh sliced strawberries.

Makes 6 servings.

Serving suggestion: Try it with strawberries and light whipped cream.

Per serving (without strawberries and whipped cream): 170 calories, 5 g protein, 24 g carbohydrate, 6 g fat (3.3 g saturated fat, 2 g monounsaturated fat, 0.4 g polyunsaturated fat), 83 mg cholesterol, 0.4 g fiber, 83 mg sodium. Calories from fat: 32%.

Pan-Fried Cabbage

Cabbage is the better half of the famous Irish duo, "corned beef and cabbage." This is a flavorful recipe for just the cabbage that you can make easily in a large, nonstick frying pan.

3 slices Louis Rich Turkey Bacon
1/4 cup chopped onion
1/2 head of cabbage, cut into 4 wedges
1 cup low-sodium beef or chicken broth
1/2 teaspoon sugar or Splenda
Pepper to taste
1 1/2 teaspoon rice wine vinegar or cider vinegar

• Add turkey bacon strips to a large nonstick frying pan and cook over medium heat until crisp. Remove strips to a paper towel to cool. Crumble the bacon and set aside.
• Add the onions to the pan with any turkey bacon drippings (there won't be much), and cook over medium heat until lightly browned (4 minutes).
• Add cabbage, broth, and sugar to the frying pan with onions. Cover pan and cook for 5 minutes, stirring occasionally. Remove cover and cook until cabbage wilts and broth is almost evaporated (about 5 minutes more), stirring occasionally.
• Stir in turkey bacon pieces and vinegar. Serve immediately.

Makes 3 servings

Per serving: 78 calories, 5 g protein, 7.5 g carbohydrate, 3.4 g fat (0.9 g saturated fat, 1.3 g monounsaturated fat, 0.9 g polyunsaturated fat), 12 mg cholesterol, 2.2 g fiber, 225 mg sodium. Calories from fat: 38%.

Irish Chicken & Dumplings

I've been told Chicken and Dumplings is Irish comfort food at its best. Here is the "Recipe Doctored" version -- lighter in calories and fat grams, but still comforting.

2 cans (10.75 oz. each) Healthy Request reduced-fat cream of chicken soup, condensed
3 cups water
1 cup sliced or chopped celery
2 medium onions, coarsely chopped
1/2 teaspoon salt (optional)
1/2 teaspoon poultry seasoning
1/2 teaspoon ground black pepper
4 skinless, boneless chicken breast halves
4 whole carrots, sliced (about 4 cups)
1/2 cup frozen green peas
2 large potatoes, cut into 1/2-inch slices, then quartered
1 1/2 cups reduced-fat Bisquick baking mix
1/3 cup low-fat buttermilk
1/3 cup fat-free half-and-half or low-fat milk

• In large saucepan, add condensed soup, water, celery, salt if desired, onions, poultry seasoning, pepper, chicken breasts, potatoes, and carrots. Bring to boil, reduce heat to simmer, and cover pan. Simmer over low heat about 30 minutes.
• Remove chicken from the saucepan, shred it into bite-sized pieces (or break up into pieces in saucepan using a spatula), return to saucepan, and stir in the peas.
• Add Bisquick, buttermilk, and fat free half-and-half to medium-sized bowl and blend to make a soft dough. Drop dough by tablespoonfuls into the simmering stew. Cover pan and simmer about 20 minutes. Uncover pan and simmer 10 minutes more. Serve hot!

Makes 6 servings

Per serving: 347 calories, 24.5 g protein, 51.5 g carbohydrate, 4.5 g fat (1.2 g saturated fat, 0.8 g monounsaturated fat, 1.6 g polyunsaturated fat), 50 mg cholesterol, 5 g fiber, 465 mg sodium. Calories from fat: 12%.

  

Light Swiss Chicken & Stuffing Casserole

WebMD Weight Loss Clinic members: Journal as 1 serving lean meat with sauce + 1/2 cup "starchy foods without added fat" OR 1 1/2 cups "hearty stew" OR 1 frozen dinner regular

1/2 cup fat-free sour cream

1 box Lower Sodium Chicken Stove Top Stuffing Mix

1 tablespoon fresh chopped chives

6 skinless, boneless chicken breasts

6 slices reduced-fat Swiss cheese, such as Kraft 2% Milk Deli Deluxe Swiss (about 4 1/2 ounces)

10 3/4-ounce can condensed Healthy Request Cream of Chicken soup

1/2 cup fat-free half-and-half or low-fat milk

Canola cooking spray

1/4 cup water  

• Preheat oven to 350 degrees. Coat a 9 x 13-inch baking dish or 8 x 12-inch baking dish with canola cooking spray. Add sour cream, 1/2 cup of the stuffing mix, and chives to a medium sized bowl; stir to blend.
• Arrange chicken in the prepared baking dish and spread the sour cream mixture evenly over the top of the chicken breasts (about 2 tablespoons of the mixture per breast). Top each chicken breast with a slice of cheese.
• Add condensed soup and half-and-half or milk to the bowl with the stuffing mixture in the bowl; stir to blend. Spoon mixture evenly over the cheese covered chicken. Sprinkle the remainder of the stuffing mix evenly over the top of the soup mixture. Spray the tops of the stuffing cubes with canola cooking spray. Drizzle the water over the stuffing.
• Cover pan well with foil. Bake until chicken is cooked throughout (about 1 hour).

Yield: 6 servings

Per serving: 373 calories, 38 g protein, 32 g carbohydrate, 9 g fat, 3.5 g saturated fat, 87 mg cholesterol, 1 g fiber, 638 mg sodium. Calories from fat: 22%.

Ham & Egg Casserole

WebMD Weight Loss Clinic members: Journal as 1 egg alone without added fat + 1 ounce low-fat cheese + 1 piece "pancake, waffle" OR 1 portion "frozen dinner light"

Canola cooking spray

A 9-inch whole-wheat pie shell, thawed (like Wholly Wholesome brand from Whole Foods with 0 trans fat)

6 ounces Canadian-style bacon, cut into 1/2-inch by 1-inch strips

1 medium sweet onion, halved and thinly sliced

2 large eggs

1/2 cup egg substitute

1/2 cup fat-free half-and-half or whole or low-fat milk

1/8 teaspoon salt

1/8 teaspoon fresh ground pepper

1 cup grated Gruyere cheese, packed (4 ounces)  

• Preheat oven to 400 degrees. Gently lift thawed pie crust out of the foil plate it comes in and place in an 8 x 8-inch square baking dish. With your fingers, stretch and press the crust to fit nicely in the square baking dish and up the side about 1 inch. Prick bottom of dough with fork several times.
• Heat a large nonstick skillet over medium-high heat. Coat with canola cooking spray and add Canadian bacon and onions. Cook, stirring occasionally, until both start to brown (about 5 minutes). Let the mixture cool about 5 minutes, then spread into the pie crust.
• In mixing bowl, whisk eggs, egg substitute, fat-free half-and-half or milk, and salt and pepper until smooth. Pour egg mixture into pie shell with ham and onions. Sprinkle Gruyere over the top and bake until top is golden brown (about 40 minutes). Serve warm or cold.

Yield: 8 servings

Per serving: 228 calories, 14 g protein, 12 g carbohydrate, 14.5 g fat, 7.5 g saturated fat, 80 mg cholesterol, 3 g fiber, 480 mg sodium. Calories from fat

Eggplant Parmesan Casserole

WebMD Weight Loss Clinic members: Journal as 1 egg without added fat + 1 cup vegetables without added fat + 2 ounces low-fat cheese + 1/2 cup starchy foods without fat added OR 1 veggie burger or sandwich OR 1 "frozen dinner light" + 1 cup vegetables without fat

1 1/2 cups Italian-style breadcrumbs

1 cup unbleached white flour

2 large eggs (use a higher omega-3 brand, if available)

1/2 cup egg substitute

1/3 cup finely grated Romano or Parmesan cheese

2 medium eggplants, tops and bottoms trimmed off, then sliced widthwise into 1/4-inch thick slices

Olive oil cooking spray (or canola cooking spray)

26-ounce can or bottle marinara or garlic & herb spaghetti sauce

1 teaspoon dried oregano

1 1/3 cups shredded part-skim mozzarella, packed  

• Preheat oven broiler. Line two baking sheets with foil and generously coat the foil with cooking spray. Set aside.
• Add breadcrumbs to medium bowl. Add flour to another medium bowl. Add eggs, egg substitute and 1/2 cup of the Romano cheese to a third medium bowl and whisk together to blend well. Arrange the bowls on your kitchen counter in this order: flour, egg mixture, breadcrumbs, then prepared baking sheets.
• Dip each eggplant slice into the flour, then dip into the egg mixture to coat both sides. Then dip it into the breadcrumb mixture to lightly coat both sides. Place on prepared baking sheets, and repeat the process with the remaining eggplant slices. When all the eggplant has been dipped, generously coat their top sides with cooking spray.
• Broil eggplant slices about 6-inches from the heat, watching carefully, until the tops are golden brown (about 3 minutes). Flip slices over, coat with cooking spray, and broil until second side is golden brown (about 2 minutes more). After all the eggplant slices are golden brown, take them out of the oven and turn it down to 375 degrees while you assemble the casserole.
• In a 9 x 9-inch or 2-quart baking dish, spread 1/2 cup marinara over the bottom. Layer one-fourth of the browned eggplant slices to cover the sauce. Top with 2/3 cup of marinara, 1/4 teaspoon oregano, and 1/3 cup mozzarella. Repeat these layers three more times. (If you only have enough eggplant for two more layers, that's perfectly fine).
• Spray one side of a sheet of foil with cooking spray, and cover the casserole with the spray-coated side touching the food (this keeps the cheese from sticking to the foil). Bake for 35 to 40 minutes. Let cool a few minutes. Serve hot.  

Yield: 6 servings

Per serving: 345 calories, 19 g protein, 35 g carbohydrate, 13 g fat, 4.5 g saturated fat, 93 mg cholesterol, 5 g fiber, 1022 mg sodium. Calories from fat: 35%.

LaughingWater

I have one!  We love Banana Cream Pie, but my husband is trying to control his blood sugar.  We turned to Mr. Food for help.  Adapted slightly from his book:

Banana Cream Pie

1 pkg (4-serving size) sugar free, instant vanilla pudding mix

2 Cups fat free milk

1 large, ripe banana, in slices

1 9 inch reduced-fat graham cracker crust

1 8 oz. container frozen, light whipped topping, thawed (going to be dividing in half)

1.  Follow the directions on the back of the pudding mix box to make the pudding.

2.  Place banana slices onto the bottom of pie crust.

3.  Fold half of the whipped topping into the pudding.  Once combined, pour onto pie crust.

4.  Spoon remaining half of whipped topping over the pudding mixture.  Let chill for at least 4 hours.

I garnish with some extra banana and almond slices.  The reduced fat crust is a pain, as it crumbles easily, but the calorie reduction is worth it most days.  Don't be tempted to use Banana Cream flavored pudding.  I thought it sounded perfect too ~ it's not.  Vanilla turns out much better for some weird reason.

There's enough to go with an even bigger ready-made pie crust, but the bigger crust isn't reduced fat.

Enjoy!

lvtwoqlt

Here is a Fudgy brownie pie - the classic recipe had 519 cal and 35 g fat per slice - this version 244 cal and 6 g fat per slice.

Fudgie brownie pie

3 egg whites

1 pkg (15.9 oz)fudge brownie mix - such as pillsbury's

1/3 c. fat free sour cream

1 pkg. (6 oz) prepared reduced fat graham cracker pie crust

1/2 c. light hot fudge sundae topping

low-fat vanilla frozen yogurt and addtitional sundae topping - optional

Preheat oven to 350. At high speed, beat egg whites until stiff. Stir together brownie mix, sour cream and 1/4 c water; fold in egg whites. pour into pie crust. Bake 40-45 minutes or until toothpick inserted in center comes out clean. cool. spread with topping. If desired, serve with scoop of frozen yogurt and additional topping. serves 12.

Sheila

Anonymous

Geez, I'm hungry!

I'm going to try those recipes.  Now I just have to go to the store.  I have the stuff to make a full fat chocolate cake. LOL

Shirley