Amazing Recipe Makeovers - 200 Classic Dishes at Half the Fat, Calories, Salt.

WELCOME!

Here at Cooking Light, our goal is to empower you to cook and eat

healthfully and mindfully. But we know that always making the right

choice can be hard. Especially when your favorite recipes might be

categorized as the less-than favorable choice.

What if you didn’t have to give up any of your favorite foods? We’ve

figured out how to make the most decadent recipes more healthful,

without sacrificing flavor, so you can indulge at any time. And we’ve

done this in an amazing way! Throughout, you’ll see unlikely ingredients

pop up that have nutritional benefits. Think ground mushrooms to bulk

up a lasagna meat sauce, mashed avocado to replace some of the

mayonnaise found in egg salad, or even pureed butternut squash to

make the base of a rich macaroni and cheese sauce. We’ve also come

up with some new and radical cooking techniques to boost flavor but

lower the fat.

Through a little creativity, we were able to make over 200 of the most

luxurious recipes and reduce the calories, sodium, fat, or sugar by half.

In many cases, we were able to achieve this goal and then some. Enjoy!

The Editors of Cooking Light

SECRETS TO SUCCESS

Learn all the tricks to making food delicious and light! Here are some

tried-and-true techniques for making dishes more nutritious without

sacrificing an ounce of flavor.

STUDY THE RECIPE. Closely examine the original to identify where changes

can be made. Look at each ingredient to see where you can take away,

add, or substitute.

LIMIT SODIUM. Try the recipe with half the recommended salt.

REDUCE PORTION SIZES. When plating, start with a smaller amount and see

if that satisfies you.

CHOOSE A FLAVORFUL CHEESE. Aged cheeses like Parmigiano-Reggiano

pack a punch, so less is required to build flavor.

SPRINKLE CHEESE, CHOCOLATE, OR NUTS ON TOP RATHER THAN MIXING INTO

BATTERS. As toppings, they deliver concentrated flavor.

REDUCE SUGAR-CRUMB TOPPINGS. Half the amount is often enough.

SUBSTITUTE PANKO, EXTRA-CRISP JAPANESE BREADCRUMBS, FOR ORDINARY BREAD

OR CRACKER CRUMBS. Doing so can reduce the crust’s fat, calories, and

sodium by half.

THINK BEYOND FAT-FREE. Sometimes no-fat foods don’t satisfy. Try

blending fat-free and full-fat varieties, which can reduce the fat and

calories without sacrificing flavor.

INCREASE LOW-CALORIE INGREDIENTS, SUCH AS ADDING EXTRA VEGETABLES TO

CASSEROLES, AND FRUITS TO BREADS, MUFFINS, OR SNACK CAKES.

FINELY CHOP NUTS, BACON, OLIVES, AND OTHER HIGH-FAT OR HIGH-SODIUM

INGREDIENTS. They will distribute more evenly, allowing you to use less

without sacrificing taste.

Opt for leaner meats, such as center-cut or loin meats and skinless,

white-meat poultry.

ADD ZING WITH CITRUS. A squeeze of fresh lemon or orange juice can help

brighten the flavors of veggies and meats without added sodium or fat.

When you need oil, use canola, which has nearly half the saturated fat

and more healthful, unsaturated fat than other oils.

PUREE VEGETABLES TO ADD BODY. Mash some of the beans in a chili or the

potatoes in a chowder.

Opt for lower-sodium broths and no-salt-added tomatoes; always rinse

canned beans in a strainer under cold water, which cuts sodium by up to

40%.

KITCHEN ESSENTIALS

Use this handy list to keep your kitchen stocked with the basic

ingredients you need for healthful cooking.

CHECK THE PANTRY FOR THESE STAPLES.

• Baking powder

• Baking soda

• Unsalted chicken, beef, and vegetable stock • Cornstarch

• Flour: all-purpose and whole-wheat • Milk: nonfat dry milk powder,

and fat-free evaporated milk • Oats: quick-cooking and rolled • Oils:

olive, sesame, and canola • Unflavored gelatin and gelatin mixes KEEP

THESE CANNED FRUITS AND VEGETABLES ON HAND.

• Unsalted canned beansand chickpeas • Unsalted canned

tomato products: paste, sauce, whole, diced, and seasoned YOU CAN

ALWAYS MAKE A MEAL WHEN YOU HAVE THESE WHOLE GRAINS AND PASTAS.

• Bulgur and quinoa

• Corn tortillas

• Dry cereals without added sugar • Dry pastas, especially whole grain •

Rice and rice blends