Skinny-up your fattening faves

By LISA LOSASSO BELL

Sooner or later those stick-to-your-ribs meals will show up on the scales.

We all have our favorite home-cooked foods that remind us of big family meals, get-togethers and potluck dinners.

You know ... those wonderful stick-to-your-ribs meals that no matter how full you get, you want some more because it tastes way too good.

Sooner or later we all know it’s going to show up on the scale, unless … we can find a way to skinny-up those favorite meals without sacrificing taste.

Simply substituting a high-fat ingredient for a low-fat equivalent doesn’t always work. Several other factors need to be taken into consideration, such as taste, texture and appearance.

Sometimes it is best to just reduce the amount of high-fat ingredients such as cooking oils, butter and cheese. To reduce cholesterol, use only egg whites instead of the whole egg. Two egg whites can substitute for one whole egg.

When using fat-free ricotta cheese, add about 1 tablespoon of flour to thicken it up without altering the taste. Fat-free plain yogurt is a perfect substitute for sour cream, and fat-free evaporated milk works quite well in place of heavy cream and whole milk.

Always choose the leanest cuts of beef, use less than the recipe calls for, or replace beef with chopped chicken, chopped pork tenderloin, ground turkey or tofu.

High flavor low cost

According to ourohio.com, two beef cuts, such as the flat iron and the petite tender, offer high flavor and low cost. These cuts are affordable, juicy and tender and are ideal for grilling year-round.

There are 29 cuts of beef that meet current government guidelines for “lean,” and beef is a naturally nutrient-rich source of nine essential nutrients. Protein in beef is an integral part of maintaining healthy weight, building muscle and fueling physical activity.

Luckily, there are low-fat and no-fat versions of many ingredients we use every day.

Low-moisture and low-fat cheeses are available at most grocery stores. According to Evelyn Tribole, M.S., R.D., author of “Healthy Homestyle Cooking,” the top five reduced-fat products are low-fat or skim milk; reduced-fat salad dressings, sauces and mayonnaise; reduced-fat cheese and dairy products, reduced-fat margarine; and reduced-fat chips and snack foods.

Another good choice

Fresh and frozen vegetables are always a good choice over canned, since they are lower in sodium. Also, with fresh vegetables, steaming, baking or broiling is the healthiest method of preparation.

When purchasing condensed soups, always choose low-fat, reduced sodium, or heart-healthy varieties.

For pan frying, nonstick cooking sprays are always a better choice over cooking oil.

One tablespoon of cornstarch can easily replace every two tablespoons of flour for thickening, and cornmeal makes a wonderful thickener for stews and chili recipes.

By the book

Because of the current economy and the drive to become healthy, many healthy alternative cookbooks are available. The information available in these cookbooks is invaluable because in addition to providing healthy, affordable meals, they provide the information we need to make better choices.

Up until recently, a common misconception was that eating healthy meant that you had to sacrifice flavor. This is definitely not the case anymore. There are many cookbooks available that provide simple, healthy and very tasty recipes that everyone will love.

Some of the best healthy cookbooks available include “Healthy Homestyle Cooking,” and “More Healthy Homestyle Cooking,” by Evelyn Tribole; “365 Healthy Favorites,” by Mary B. Johnson; “The Complete Cooking Light Cookbook,” by Cathy A. Wesler; “Better Homes and Gardens: Cook Healthy Today,” by Oxmoor House; “Cooking Light: 5 Ingredient, 15 Minute Cookbook,” by Oxmoor House; and “Low Fat, Low Calorie, Low Cholesterol Light Cooking,” from Publications International, LTD.

Chicken Manicotti

2 boneless, skinless chicken breast halves, finely chopped or ground

1‚Ñ2 small onion, chopped

1‚Ñ8 teaspoon ground black pepper

2 cups low-fat marinara sauce

1 15-ounce container fat-free ricotta cheese

2 egg whites

1 tablespoon unbleached or all-purpose flour

1 10-ounce package frozen chopped spinach, thawed and squeezed dry

18 egg-roll wrappers

2‚Ñ3 cup freshly grated Parmesan cheese

Coat medium nonstick skillet with nonstick spray and warm over medium-high heat. Add chicken, onion, garlic, and pepper and cook for 7 minutes, or until the chicken is no longer pink. Remove from heat and set aside for 5 minutes to cool slightly.

Preheat oven to 375 degrees. Spread one cup of marinara sauce over bottom of 13x9-inch baking dish.

In medium bowl, combine ricotta, egg whites, and flour. Mix well. Stir in spinach and chicken.

Place egg-roll wrapper on work surface and spoon about 1‚Ñ3 cup filling in a column down the center. Fold one side of wrapper over filling and continue rolling the wrapper to enclose (the short sides will be open). Place seam side down in the baking dish. Repeat with the remaining filling and wrappers. Top with remaining 1 cup sauce and sprinkle with Parmesan. Cover tightly with foil, making sure foil does not touch sauce. Bake for 25 to 30 minutes, or until bubbly and heated through.

Traditional recipe 394 calories.

Reduced to 289 calories.

“More Healthy Homestyle Cooking”

Chicken Alfredo Pasta

2 cups rotini, uncooked

1 10-ounce package frozen mixed vegetables

1 9-ounce package frozen cooked diced chicken breast

1 15-ounce can low-fat chicken alfredo-style soup

1‚Ñ4 cup grated Parmesan cheese

1‚Ñ2 teaspoon salt

1‚Ñ4 teaspoon freshly ground pepper

Cook pasta and vegetables together in boiling water in a Dutch oven 10 minutes or until pasta is done and vegetables are tender.

Drain pasta and vegetables; return to Dutch oven. Add chicken and next 3 ingredients to pasta mixture, stirring well. Cook over low heat 2 minutes or until thoroughly heated. Sprinkle with freshly ground pepper.

253 calories per serving.

From “Cooking Light: 5 Ingredient,

15 Minute Cookbook”

Shepherd’s Pie

1 cup green beans, sliced 1‚Ñ2-inch long

1‚Ñ2 pound ground round

1 cup chopped onion

1 large garlic clove, minced

1 teaspoon dried oregano

1 teaspoon dried basil

1‚Ñ4 teaspoon dried thyme

3 cups quartered mushrooms

1‚Ñ4 cup all-purpose flour

1‚Ñ4 cup dry white wine

1 14.5-ounce can whole tomatoes, undrained and chopped

1‚Ñ4 teaspoon salt

1‚Ñ8 teaspoon pepper

Cooking spray

11‚Ñ2 pounds baking potatoes, peeled and cubed

1‚Ñ3 cup 2% reduced-fat milk

1‚Ñ4 teaspoon salt

1‚Ñ8 teaspoon black pepper

Steam green beans, covered, 5-6 minutes or until crisp-tender. Cook beef, onion, and garlic in large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return beef mixture to pan. Stir in oregano, basil, and thyme; cook over medium-high heat 1 minute. Add mushrooms; cook 2 minutes. Stir in flour. Gradually add wine, stirring frequently. Remove from heat; stir in green beans. Spoon beef mixture into a 21‚Ñ2 quart casserole coated with cooking spray. Preheat oven to 375 degrees. Place potatoes in large saucepan; cover with water, and bring to a boil. Reduce heat and simmer, uncovered, 20 minutes or until very tender. Drain well, and return potatoes to pan. Add milk, 1‚Ñ4 teaspoon salt, and 1‚Ñ8 teaspoon pepper; beat at medium speed of mixer until smooth. Spread mashed potatoes over beef mixture, and bake at 375 degrees for 30 minutes or until thoroughly heated. Preheat broiler. Broil casserole 5 minutes or until potatoes are browned.

288 calories per serving.

From “The Compete Cooking Light Cookbook”

Chicken and Dumplings

4 chicken breast halves or thighs (about 11‚Ñ2 pound total)

21‚Ñ2 cups water

1 medium onion, sliced and separated into rings

1 teaspoon instant chicken bouillon granules

1 teaspoon snipped fresh thyme or one-quarter teaspoon dried thyme, crushed

1‚Ñ4 teaspoon black pepper

2 cups sliced carrots (4 medium)

1 medium bulb fennel, cut into bite-size strips (11‚Ñ2 cups)

1‚Ñ4 cup cold water

2 tablespoons cornstarch

1 recipe dumplings

Fresh herb sprigs (optional)

Remove skin from chicken. In large saucepan combine the chicken pieces, the water and the onion, bouillon granules, dried thyme and pepper. Bring to boil; reduce heat. Simmer covered for 25 minutes. Add carrots and fennel. Return to boil and reduce heat. Simmer, covered, for 10 minutes more.

Remove chicken pieces from saucepan; set aside. Skim fat from broth in pan. In small bowl stir together the 1‚Ñ4 cup cold water and cornstarch; stir into broth in saucepan. Cook and stir until thickened and bubbly. Return chicken to pan; add fresh thyme.

Drop dumpling batter by tablespoon into 8 mounds, onto the hot chicken mixture. Cover; simmer about 10 minutes or until a wooden toothpick inserted into a dumpling comes out clean. If desired, garnish with herb sprigs.

DUMPLINGS

In small bowl stir together 1 cup all-purpose flour, 11‚Ñ2 teaspoons baking powder, one-eighth teaspoon salt, and 1‚Ñ8 teaspoon coarsely ground black pepper. In another small bowl stir together 1 beaten egg, 1‚Ñ4 cup fat-free milk, and 1 tablespoon cooking oil. Pour into flour mixture; stir with fork until combined.

327 calories per serving.

From “Cook Healthy Today”

Tuna-Noodle Casserole

2 cups dried medium noodles

2 cups loose-pack frozen cut green beans

1‚Ñ3 cup fine dry bread crumbs

2 teaspoons butter or margarine, melted

Nonstick cooking spray

1 cup sliced fresh mushrooms

3‚Ñ4 cup coarsely chopped red sweet pepper

1‚Ñ2 cup chopped onion (1 medium)

1 103‚Ñ4-ounce can reduced-fat and reduced-sodium condensed cream of mushroom or celery soup

1‚Ñ2 cup reduced-fat milk

1‚Ñ2 cup shredded American or process Swiss cheese

1 91‚Ñ4-ounce can tuna (water packed), drained and flaked

Cook noodles according to package directions, adding green beans for last 3 minutes of cooking. Drain; set aside.

Meanwhile, toss bread crumbs with melted butter; set aside.

Lightly coat unheated large nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add mushrooms, sweet pepper, and onion. Cook and stir until vegetables are tender. Add soup, milk, and cheese, stirring until cheese is melted. Stir in cooked noodle-green bean mixture and tuna.

Spoon noodle mixture into a 11‚Ñ2-quart casserole. Sprinkle bread-crumb mixture over noodle mixture. Bake uncovered in a 375-degree oven for 20 to 25 minutes or until heated through and bread crumbs are golden.

258 calories per serving.

From “Cook Healthy Today”

Ground Beef Stroganoff

8 ounces wide egg noodles, uncooked

1 pound ground round

3 green onions, sliced or 1 cup chopped onion

1 8-ounce package sliced fresh mushrooms

1 12-ounce jar fat-free beef gravy

1 8-ounce carton fat-free sour cream

1‚Ñ4 teaspoon garlic salt

1‚Ñ4 teaspoon freshly ground pepper

1 tablespoon dry sherry (optional)

Prepare noodles according to package directions, omitting salt and fat. While noodles cook, cook meat, green onions and mushrooms in large nonstick skillet until meat is browned, stirring until it crumbles; drain.

Return meat mixture to skillet; add gravy and next 3 ingredients, stirring well. Cook over medium heat 3-5 minutes or until thoroughly heated. Stir in sherry, if desired. Serve over drained noodles.

367 calories per serving.

From “Cooking Light: 5 Ingredient,

15 Minute Cookbook”

Cincinnati Chili

1 large onion, chopped

3 garlic cloves, minced

1 pound ground turkey breast

2 tablespoons unsweetened cocoa powder

2 tablespoons chili powder

2 teaspoons ground cumin

1‚Ñ4 teaspoon ground cinnamon

1‚Ñ4 teaspoon ground allspice

1 28-ounce can crushed tomatoes

2 14-ounce reduced-sodium kidney beans, rinsed and drained

1 tablespoon red wine vinegar

2 teaspoons sugar

1‚Ñ2 teaspoon salt

1 pound dried spaghetti

1‚Ñ2 cup chopped fresh chives

1‚Ñ4 cup shredded reduced-fat cheddar cheese

Coat a large nonstick skillet with nonstick spray and warm over medium-high heat. Cook the onion, garlic, and turkey, breaking up the meat and stirring, for 10 minutes, or until it is no longer pink. Stir in cocoa, chili powder, cumin, cinnamon, and allspice. Cook for 1 minute. Reduce heat to medium-low and add tomatoes, beans, vinegar, sugar, and salt. Cover and simmer, stirring occasionally, for 30 minutes, or until flavors are well-blended. Meanwhile, cook spaghetti according to package directions. Drain. Top pasta with chili, chives and cheese.

Traditional recipe 986 calories per serving

Reduced to 540 calories per serving

From “More Healthy Homestyle Cooking”