TAKEOUT FAVORITES
REUBEN SANDWICHES
CLASSIC: Calories per serving: 648, Sat Fat: 9.7g, Sodium: 2102mg, Sugars: 10g
MAKEOVER: Calories per serving: 336, Sat Fat: 5.6g, Sodium: 790mg, Sugars: 3g
HANDS-ON: 18 MIN. TOTAL: 18 MIN.
With sauerkraut, corned beef, and rye bread, a delicatessen Reuben sandwich has a serious sodium issue. Add salad dressing and cheese, and the saturated fat and calories start to climb, too. Our solution: Use shaved Swiss cheese and lower-sodium corned beef.
Dressing:
¼ cup canola mayonnaise
1 tablespoon chili sauce
2 teaspoons finely minced dill pickle
1 teaspoon Worcestershire sauce
½ teaspoon grated onion
Sandwiches:
8 (¾-ounce) slices whole-grain rye bread
3 ounces Swiss cheese, shaved (about ¾ cup)
4 ounces lower-sodium corned beef, thinly sliced
1 cup organic sauerkraut, drained well
1. Preheat broiler.
2. To prepare dressing, combine first 5 ingredients in a small bowl, stirring well.
3. To prepare sandwiches, place bread slices in a single layer on a heavy baking sheet. Broil 1½ minutes or until toasted. Turn bread over, and broil 1 minute or until lightly toasted. Remove 4 slices from pan. Divide cheese among 4 slices, sprinkling it over lightly toasted sides. Broil 1 minute or until cheese melts. Spread about 1½ tablespoons dressing over cheese-coated side of each bread slice; top each serving with 1 ounce corned beef, ¼ cup sauerkraut, and 1 bread slice. Serve immediately.
Serves 4 (serving size: 1 sandwich): Calories 336; Fat 19.9g (sat 5.6g, mono 8.1g, poly 3.6g); Protein 15g; Carb 24g; Fiber 3g; Sugars 3g (est. added sugars: 0g); Chol 40mg; Iron 2mg; Sodium 790mg; Calc 212mg
DIJON CROQUE MONSIEUR
CLASSIC: Calories per serving: 510, Sat Fat: 13g, Sodium: 1200mg, Sugars: 7g
MAKEOVER: Calories per serving: 314, Sat Fat: 4.8g, Sodium: 706mg, Sugars: 5g
HANDS-ON: 20 MIN. TOTAL: 20 MIN.
Instead of your usual grilled ham and cheese, try this French-style sandwich that’s enhanced by the zip of whole-grain mustard and lower-sodium ham.
1 tablespoon whole-grain Dijon mustard
1 tablespoon canola mayonnaise
8 (1-ounce) slices whole-grain bread
4 ounces lower-sodium ham, thinly sliced
2 ounces shredded Gruyère cheese (about ½ cup)
¼ teaspoon freshly ground black pepper
¼ cup fat-free milk
2 large eggs, lightly beaten
Cooking spray
1. Combine mustard and mayonnaise in a small bowl. Spread ¾ teaspoon mustard mixture over each bread slice. Layer each of 4 bread slices with 1 ounce ham and 2 tablespoons cheese. Sprinkle with pepper; top with remaining bread slices.
2. Combine milk and eggs in a shallow dish. Dip both sides of each sandwich into egg mixture. Heat a large skillet over medium heat. Coat pan with cooking spray. Add sandwiches to pan; cook 3 minutes on each side or until lightly browned and cheese melts.
Serves 4 (serving size: 1 sandwich): Calories 314; Fat 13g (sat 4.8g, mono 4.5g, poly 2.4g); Protein 22g; Carb 26g; Fiber 4g; Sugars 5g (est. added sugars: 1g); Chol 125mg; Iron 2mg; Sodium 706mg; Calc 240mg
SOUTHWEST CRISPY CHICKEN SLIDERS
CLASSIC: Calories per serving: 886, Sat Fat: 9.3g, Sodium: 1514mg, Sugars: 14g
MAKEOVER: Calories per serving: 402, Sat Fat: 5.7g, Sodium: 576mg, Sugars: 2g
HANDS-ON: 32 MIN. TOTAL: 32 MIN.
Chicken breasts and panko crisp up nicely without a deep fryer.
Muffins:
3 ounces all-purpose flour (about 1 cup)
⅔ cup yellow cornmeal
¾ teaspoon baking soda
¼ teaspoon baking powder
¼ teaspoon kosher salt
¾ cup nonfat buttermilk
2 tablespoons butter, melted
1 large egg, lightly beaten
1.5 ounces sharp cheddar cheese, shredded (about ⅓ cup)
1 jalapeño pepper, seeded and minced
Cooking spray
Chicken:
⅔ cup panko (Japanese breadcrumbs)
¼ cup fat-free milk
1 large egg, lightly beaten
3 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons canola oil, divided
2 teaspoons fresh lime juice
1 ripe peeled avocado
2 applewood-smoked bacon slices, cooked and crumbled
12 (½-inch-thick) slices ripe tomato
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
1. Preheat oven to 350°. To prepare muffins, combine flour, cornmeal, baking soda, baking powder, and ¼ teaspoon salt in a medium bowl, stirring well with a whisk. Combine buttermilk, butter, and 1 egg, stirring well. Add buttermilk mixture to flour mixture, stirring just until combined. Stir in cheese and jalapeño. Spoon batter into 12 muffin cups coated with cooking spray. Bake at 350° for 17 minutes or until a wooden pick comes out clean. Remove from pan; cool on a wire rack. Cut muffins in half crosswise.
2. To prepare chicken, place panko in a shallow dish. Combine fat-free milk and 1 egg in a shallow dish. Split each chicken breast in half lengthwise to form 6 cutlets; cut each cutlet in half crosswise to form 12 pieces. Heat 1 tablespoon oil in a large skillet over medium-high heat. Dip chicken in egg mixture; dredge in panko. Coat panko lightly with cooking spray. Add 6 chicken pieces to pan; cook 3 minutes on each side or until golden and done. Repeat procedure with remaining oil and chicken.
3. Combine lime juice and avocado; mash to desired consistency. Stir in bacon. Divide mixture among muffins; top each slider with 1 chicken piece and 1 tomato slice. Sprinkle with ¼ teaspoon salt and black pepper.
Serves 6 (serving size: 2 sliders): Calories 402; Fat 18g (sat 5.7g, mono 8.3g, poly 2.6g); Protein 25g; Carb 34g; Fiber 3g; Sugars 2g (est. added sugars: 0g); Chol 106mg; Iron 2mg; Sodium 576mg; Calc 129mg
CHICKEN VERDE ENCHILADAS
CLASSIC: Calories per serving: 943, Sat Fat: 27.1g, Sodium: 1155mg, Sugars: 6g
MAKEOVER: Calories per serving: 453, Sat Fat: 6.5g, Sodium: 627mg, Sugars: 5g
HANDS-ON: 25 MIN. TOTAL: 25 MIN.
Adding flavor to the sauce thickens it without all the extra cheese. Boost the flavor of the chicken with salsa verde, fresh cilantro, pickled jalapeños, and cumin. By mixing in fresh tomato, mashed avocado, and reduced-fat sour cream, we were able to cut back on the amount of cheese.
¾ cup prechopped onion
¾ cup unsalted chicken stock
½ cup salsa verde
⅓ cup finely chopped cilantro stems
2 tablespoons sliced pickled jalapeño pepper
5 teaspoons all-purpose flour
½ teaspoon ground cumin
2 garlic cloves, thinly sliced
8 ounces shredded skinless, boneless rotisserie chicken breast (about 2 cups)
¾ cup chopped tomato
3 tablespoons reduced-fat sour cream
1 ripe peeled avocado, coarsely mashed
8 (6-inch) corn tortillas
4 ounces reduced-fat sharp cheddar cheese, shaved (about 1 cup)
2 tablespoons cilantro leaves
1. Place oven rack in lower third of oven; preheat broiler.
2. Combine first 8 ingredients in a medium saucepan. Bring to a boil; reduce heat, and simmer 4 minutes. Stir in chicken; cook 1 minute or until heated. Remove from heat. Stir in tomato, sour cream, and avocado.
3. Stack tortillas; wrap stack in damp paper towels, and microwave at HIGH for 45 seconds. Spoon 1 cup chicken mixture into an 11 x 7–inch glass or ceramic baking dish. Spoon ⅓ cup chicken mixture in center of each tortilla; roll up. Arrange tortillas, seam sides down, in baking dish. Top with cheese. Broil 3 minutes or until cheese melts. Sprinkle with cilantro leaves.
Serves 4 (serving size: 2 enchiladas): Calories 453; Fat 18.6g (sat 6.5g, mono 6.1g, poly 2.1g); Protein 30g; Carb 45g; Fiber 8g; Sugars 5g (est. added sugars: 0g); Chol 75mg; Iron 1mg; Sodium 627mg; Calc 280mg
CRAZY TRICK
How do you shred chicken quickly? Pull apart the meat with two forks while it’s warm.
CHICKEN PARMESAN
CLASSIC: Calories per serving: 850, Sat Fat: 14.1g, Sodium: 3355mg, Sugars: 11g
MAKEOVER: Calories per serving: 503, Sat Fat: 5.4g, Sodium: 659mg, Sugars: 16g
HANDS-ON: 20 MIN. TOTAL: 1 HR. 30 MIN.
Reducing the cheeses and the oil used to brown the chicken and in the tomato sauce shaves off 300 calories and about 10g fat per serving.
Tomato sauce:
1 ounce sun-dried tomatoes, packed without oil (about ¼ cup)
1 cup boiling water
1 teaspoon olive oil
2 cups chopped red bell pepper
1 cup chopped onion
2 pints cherry tomatoes
¼ cup chopped fresh parsley
2 tablespoons chopped fresh basil
1 tablespoon balsamic vinegar
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
2 garlic cloves, minced
Chicken:
¼ cup panko (Japanese breadcrumbs)
1 ounce grated fresh Parmesan cheese (about ¼ cup)
¼ teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
1 large egg white, lightly beaten
1 tablespoon olive oil
Cooking spray
4 ounces part-skim mozzarella cheese, shredded (about 1 cup)
2 cups hot cooked fettuccine
1. To prepare tomato sauce, combine sun-dried tomatoes and 1 cup boiling water in a bowl; cover and let stand 30 minutes or until soft. Drain and finely chop tomatoes. Heat 1 teaspoon olive oil in a large saucepan over medium-high heat. Add sun-dried tomatoes, bell pepper, and onion; sauté 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat; stir in parsley, basil, vinegar, salt, ¼ teaspoon black pepper, and garlic.
2. Preheat oven to 350°.
3. To prepare chicken, combine panko, Parmesan, and ¼ teaspoon black pepper in a shallow dish. Place each breast half between 2 sheets of heavy-duty plastic wrap; flatten to ¼-inch thickness using a meat mallet or small heavy skillet. Dip each breast half in egg white; dredge in panko mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side or until golden. Arrange in a 13 x 9–inch glass or ceramic baking dish coated with cooking spray. Pour tomato sauce over chicken. Sprinkle with mozzarella. Bake at 350° for 15 minutes. Serve over fettuccine, if desired.
Serves 4 (serving size: 1 chicken breast half, 1 cup sauce, ¼ cup cheese, and ½ cup pasta): Calories 503; Fat 15.3g (sat 5.4g, mono 4.6g, poly 1.2g); Protein 43g; Carb 48g; Fiber 8g; Sugars 16g (est. added sugars: 0g); Chol 92mg; Iron 3mg; Sodium 659mg; Calc 337mg
NASHVILLE HOT CHICKEN
CLASSIC: Calories per serving: 770, Sat Fat: 6g, Sodium: 1060mg, Sugars: 9g
MAKEOVER: Calories per serving: 312, Sat Fat: 2.6g, Sodium: 444mg, Sugars: 0g
HANDS-ON: 20 MIN. TOTAL: 20 MIN.
This simple recipe is a revelation: It tastes as good as the old-school, super- savory chicken you’d get in a bucket, but without the saturated fat.
8 (3-ounce) skinless, boneless chicken thighs
1 large egg, lightly beaten
1.5 ounces all-purpose flour (about ⅓ cup)
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon freshly ground black pepper
½ teaspoon ground red pepper
½ teaspoon kosher salt, divided
1½ tablespoons canola oil
1½ tablespoons hot sauce
1. Combine chicken and egg in a shallow dish; toss to coat. Combine flour, garlic powder, onion powder, peppers, and ¼ teaspoon salt in a shallow dish; dredge chicken in flour mixture. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 5 minutes on each side or until browned and done. Drain chicken on a plate lined with paper towels. Sprinkle with ¼ teaspoon salt; top with hot sauce.
Serves 4 (serving size: 2 thighs): Calories 312; Fat 13.6g (sat 2.6g, mono 6.2g, poly 3.4g); Protein 36g; Carb 10g; Fiber 1g; Sugars 0g (est. added sugars: 0g); Chol 208mg; Iron 2mg; Sodium 444mg; Calc 30mg
PAN-FRIED CHICKEN FINGERS WITH SPICY DIPPING SAUCE
CLASSIC: Calories per serving: 686, Sat Fat: 3.8g, Sodium: 1202mg, Sugars: 27g
MAKEOVER: Calories per serving: 414, Sat Fat: 1.5g, Sodium: 495mg, Sugars: 4g
HANDS-ON: 25 MIN. TOTAL: 25 MIN.
Instead of batter-coated, deep-fried chicken drowning in fatty sauce, our chicken gets a crunchy exterior from cereal and is served with just enough spicy mayo for dipping.
Dipping Sauce:
¼ cup canola mayonnaise
2 teaspoons Sriracha
1 teaspoon fresh lime juice
½ teaspoon lower-sodium soy sauce
Chicken:
¼ cup all-purpose flour
1½ teaspoons freshly ground black pepper
1½ teaspoons paprika
1 tablespoon water
2 large eggs, lightly beaten
3 cups whole-grain flake cereal (such as Kashi 7-Grain Flakes), finely crushed (about 2½ cups crushed)
1 pound chicken breast tenders
¼ teaspoon salt
1½ tablespoons canola oil
1. To prepare dipping sauce, combine canola mayonnaise, Sriracha, lime juice, and soy sauce in a small bowl, stirring with a whisk. Cover and chill.
2. To prepare chicken, combine flour, black pepper, and paprika. Place flour mixture in a shallow dish. Combine 1 tablespoon water and eggs; place in another shallow dish. Place crushed cereal in a third shallow dish.
3. Sprinkle chicken with salt. Working with 1 piece at a time, dredge chicken in flour mixture. Dip in egg mixture; dredge in cereal. Repeat procedure with remaining chicken pieces.
4. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken pieces to pan; cook 2 minutes on each side or until done. Serve immediately with sauce.
Serves 4 (serving size: about 3 ounces chicken fingers and 1 tablespoon sauce): Calories 414; Fat 14g (sat 1.5g, mono 7g, poly 4.2g); Protein 34g; Carb 38g; Fiber 5g; Sugars 4g (est. added sugars: 1g); Chol 156mg; Iron 3mg; Sodium 495mg; Calc 38mg
SWEET AND SOUR CHICKEN
CLASSIC: Calories per serving: 1003, Sat Fat: 2.1g, Sodium: 1341mg, Sugars: 90g
MAKEOVER: Calories per serving: 474, Sat Fat: 1.8g, Sodium: 523mg, Sugars: 9g
HANDS-ON: 23 MIN. TOTAL: 23 MIN.
Powdered peanut butter (which you’ll find on the nut butters aisle) adds richness and depth for very few Calories here; if you’d rather not use it, substitute more flour.
¼ cup mirin (sweet rice wine) or ¼ cup dry sherry mixed with 2 teaspoons sugar
1 large egg, lightly beaten
1 pound skinless, boneless chicken breast tenders, cut into 2-inch pieces
¼ cup powdered peanut butter
3 tablespoons quick-mixing flour (such as Wondra)
3 tablespoons cornstarch
1 tablespoon sugar
3 tablespoons canola oil
¾ cup sliced green onions
1 red bell pepper, chopped
5 tablespoons water
3 tablespoons ketchup
2 tablespoons Sriracha
1 tablespoon plum sauce
1 teaspoon Worcestershire sauce
1 (8.8-ounce) package precooked white rice
¼ cup cilantro leaves
2 tablespoons toasted sesame seeds
1. Combine mirin and egg in a medium bowl. Add chicken; toss to coat. Let stand 5 minutes; drain well.
2. Combine powdered peanut butter and next 3 ingredients (through sugar) in a bowl. Add chicken; toss well to coat. Heat a large skillet over medium-high heat. Add oil to pan; swirl to coat. Add chicken; cook 3 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Heat pan over high heat. Add onions and bell pepper; stir-fry 1 minute. Combine 5 tablespoons water and next 4 ingredients (through Worcestershire) in a bowl. Add chicken and ketchup mixture to pan; cook 1 minute, tossing to coat.
4. Divide rice among 4 plates; top with chicken mixture. Sprinkle with cilantro leaves and sesame seeds.
Serves 4 (serving size: ½ cup rice, about 1 cup chicken mixture, 1 tablespoon cilantro, and 1½ teaspoons sesame seeds): Calories 474; Fat 16.6g (sat 1.8g, mono 8.4g, poly 4.4g); Protein 31g; Carb 50g; Fiber 3g; Sugars 9g (est. added sugars: 5g); Chol 77mg; Iron 2mg; Sodium 523mg; Calc 34mg
OVEN-FRIED SHRIMP AND OKRA LOUISIANA PO’BOY
CLASSIC: Calories per serving: 830, Sat Fat: 5.2g, Sodium: 2031mg, Sugars: 6g
MAKEOVER: Calories per serving: 396, Sat Fat: 1.4g, Sodium: 754mg, Sugars: 5g
HANDS-ON: 33 MIN. TOTAL: 33 MIN.
Yellow cornmeal provides a crunchy exterior to this Southern classic.
2 tablespoons finely chopped green onions
1 tablespoon drained chopped capers
2 tablespoons canola mayonnaise
1½ teaspoons fresh lemon juice
1 teaspoon Creole mustard
⅛ teaspoon ground red pepper
1 small garlic clove, grated
½ cup nonfat buttermilk, divided
15 small okra pods, trimmed and halved lengthwise (about 6 ounces)
½ teaspoon kosher salt, divided
10 ounces medium shrimp, peeled and deveined
1 tablespoon all-purpose flour
⅔ cup yellow cornmeal
1½ teaspoons salt-free Cajun/Creole seasoning
3 tablespoons canola oil
4 top-split hot dog buns, toasted
½ cup thinly sliced iceberg lettuce
1 medium tomato, cut in half lengthwise and thinly sliced
1. Place a jelly-roll pan in oven. Preheat oven to 450° (leave pan in oven as it preheats).
2. Combine first 7 ingredients in a small bowl, stirring well. Chill.
3. Combine 2 tablespoons buttermilk and okra; toss to coat. Sprinkle with ¼ teaspoon salt; toss to coat.
4. Place shrimp in a medium bowl. Sprinkle with flour; toss well to coat. Drizzle with 6 tablespoons buttermilk, and sprinkle with ¼ teaspoon salt; toss to coat. Drain okra and shrimp through a sieve; discard liquid.
5. Combine cornmeal and Cajun/Creole seasoning in a large zip-top plastic bag. Add okra and shrimp; seal bag, and shake well to coat.
6. Carefully remove pan from oven; drizzle with oil, tilting pan to spread oil. Remove shrimp and okra from cornmeal, shaking off excess; arrange in a single layer on pan. Bake at 450° for 5 minutes; carefully stir and turn over. Bake 4 minutes or until done.
7. Spread about 1 tablespoon sauce on 1 side of each hot dog bun; divide lettuce and tomato among buns. Divide shrimp and okra mixture among buns.
Serves 4 (serving size: 1 sandwich): Calories 396; Fat 15.7g (sat 1.4g, mono 8.5g, poly 4.8g); Protein 18g; Carb 46g; Fiber 4g; Sugars 5g (est. added sugars: 0g); Chol 90mg; Iron 3mg; Sodium 754mg; Calc 194mg
CASHEW CHICKEN
CLASSIC: Calories per serving: 677, Sat Fat: 8g, Sodium: 1539mg, Sugars: 10g
MAKEOVER: Calories per serving: 340, Sat Fat: 3.4g, Sodium: 435mg, Sugars: 9g
HANDS-ON: 60 MIN. TOTAL: 4 HR. 20 MIN.
A take on the Indian dish murgh makhani, this recipe features a thick sauce flavored with Indian spices and spice blends such as garam masala, coriander, ginger, and ground red pepper. Serve over brown basmati rice or with naan flatbread.
⅔ cup cashews, toasted
⅔ cup plain fat-free Greek yogurt
¼ cup tomato paste
2 tablespoons white vinegar
1¼ teaspoons garam masala
1 teaspoon ground coriander
1 teaspoon grated peeled fresh ginger
¼ teaspoon ground red pepper
2 garlic cloves, chopped
4 skinless, boneless chicken thighs, cut into bite-sized pieces (about 14 ounces)
2 (8-ounce) skinless, boneless chicken breasts, cut into bite-sized pieces
Cooking spray
2¾ cups finely chopped onion (2 large)
2 green cardamom pods, lightly crushed
1 (2-inch) cinnamon stick
2 cups fat-free, lower-sodium chicken broth
1 cup organic tomato puree
1 teaspoon Hungarian sweet paprika
¼ teaspoon salt
3 tablespoons half-and-half
Chopped fresh cilantro (optional)
1. Combine first 9 ingredients in a blender or food processor; process until smooth. Combine nut mixture and chicken in a large bowl; cover and refrigerate 3 hours or overnight.
2. Heat a large Dutch oven over medium-low heat. Coat pan with cooking spray. Add onion, cardamom, and cinnamon stick to pan; cover and cook 10 minutes or until onion is golden, stirring often.
3. Add chicken mixture to pan; cook 10 minutes, stirring frequently. Stir in broth, tomato puree, paprika, and salt, scraping pan to loosen browned bits. Cook 1 hour or until thick. Stir in half-and-half; cook 1 minute, stirring occasionally. Remove from heat. Discard cinnamon stick. Garnish with fresh cilantro, if desired.
Serves 6 (serving size: about 1 cup): Calories 340; Fat 13.6g (sat 3.4g, mono 5.8g, poly 2.6g); Protein 37g; Carb 19g; Fiber 4g; Sugars 9g (est. added sugars: 1g); Chol 91mg; Iron 3mg; Sodium 435mg; Calc 83mg
PAN-FRIED SHRIMP
CLASSIC: Calories per serving: 686, Sat Fat: 5.6g, Sodium: 1805mg, Sugars: 4g
MAKEOVER: Calories per serving: 435, Sat Fat: 2g, Sodium: 610mg, Sugars: 1g
HANDS-ON: 25 MIN. TOTAL: 25 MIN.
Shrimp are coated in a thin tempura-style batter and dredged in a breadcrumb coating to pump up the crunch.
1 cup panko (Japanese breadcrumbs)
1 tablespoon finely chopped fresh flat-leaf parsley leaves
¼ teaspoon kosher salt
3.5 ounces rice flour (about ¾ cup)
2.25 ounces all-purpose flour (about ½ cup)
½ teaspoon baking soda
12 ounces chilled pilsner beer
6 tablespoons canola oil
1½ pounds large shrimp, peeled and deveined
1. Combine first 3 ingredients in a shallow baking dish; toss to combine. Weigh or lightly spoon rice flour and all-purpose flour into dry measuring cups; level with a knife. Combine flours and baking soda in a large bowl, stirring with a whisk. Gradually add beer, stirring with a whisk until smooth.
2. Heat a large skillet over medium-high heat. Add 3 tablespoons oil to pan; swirl to coat. Dip half of shrimp in batter; shake off excess. Dredge shrimp lightly in panko mixture. Place shrimp in a single layer in pan; cook 2½ minutes on each side or until golden brown. Remove shrimp from pan; drain on paper towels. Repeat procedure with remaining oil, shrimp, batter, and panko mixture.
Serves 4: Calories 435; Fat 23.1g (sat 2g, mono 13.6g, poly 6.5g); Protein 30g; Carb 23g; Fiber 1g; Sugars 1g (est. added sugars: 0g); Chol 252mg; Iron 4mg; Sodium 610mg; Calc 52mg
CHICKEN NUGGETS WITH CRISPY POTATO CHIPS
CLASSIC: Calories per serving: 440, Sat Fat: 14g, Sodium: 890mg, Sugars: 1g
MAKEOVER: Calories per serving: 241, Sat Fat: 0.7, Sodium: 386mg, Sugars: 5g
HANDS-ON: 34 MIN. TOTAL: 1 HR. 24 MIN.
The kids will love this recipe, and thanks to our oven-frying method you won’t feel guilty serving it to them.
Chicken nuggets:
4 (6-ounce) skinless, boneless chicken breast halves, cut into 1-inch pieces
⅓ cup low-fat buttermilk
⅓ cup dill pickle juice
1½ cups panko (Japanese breadcrumbs)
¼ teaspoon kosher salt
2 tablespoons water
1 large egg, lightly beaten
Potato chips:
1 tablespoon extra-virgin olive oil
¼ teaspoon salt
1 medium purple sweet potato, cut crosswise into ⅛-inch-thick slices
1 medium baking potato, cut crosswise into ⅛-inch-thick slices
Honey mustard:
¼ cup canola mayonnaise
¼ cup plain fat-free Greek yogurt
1 tablespoon honey
1 tablespoon prepared mustard
1 teaspoon Dijon mustard
1. To prepare chicken nuggets, combine first 3 ingredients in a large zip-top plastic bag. Refrigerate 1 hour, turning bag occasionally. Place panko in a large skillet; cook over medium heat 3 minutes or until toasted, stirring frequently. Preheat oven to 400°. Remove chicken from marinade; discard marinade. Sprinkle chicken with ¼ teaspoon kosher salt. Place panko in a zip-top plastic bag. Combine 2 tablespoons water and egg in a shallow dish; dip half of chicken in egg mixture. Add chicken to bag; seal bag, and shake to coat. Remove chicken from bag; arrange in a single layer on a baking sheet. Repeat procedure with remaining egg mixture, panko, and chicken. Bake chicken at 400° for 12 minutes or until done.
2. To prepare chips, combine oil, ¼ teaspoon salt, and potatoes in a large bowl; toss to coat. Cut a piece of parchment paper to fit a microwave-safe plate. Place paper on plate; arrange purple potato slices in a single layer on paper. Microwave at HIGH for 4 minutes or until crisp. Repeat with baking potato slices.
3. To prepare honey mustard, combine mayonnaise and next 4 ingredients (through mustard).
Serves 8 (serving size: about 6 nuggets, about 13 chips, and 1 tablespoon honey mustard): Calories 241; Fat 6.1g (sat 0.7g, mono 3g, poly 1.3g); Protein 24g; Carb 21g; Fiber 2g; Sugars 5g (est. added sugars: 2g); Chol 76mg; Iron 1mg; Sodium 386mg; Calc 31mg
CRAZY TRICK
Crisp the potato chips by using your microwave.
LOBSTER ROLLS WITH SHAVED FENNEL AND CITRUS
CLASSIC: Calories per serving: 450, Sat Fat: 2g, Sodium: 720mg, Sugars: 3g
MAKEOVER: Calories per serving: 238, Sat Fat: 0.8g, Sodium: 699mg, Sugars: 3g
HANDS-ON: 18 MIN. TOTAL: 22 MIN.
Bright citrus and licorice notes from the fennel complement the sweet, tarragon-flecked lobster meat. We used New England–style hot dog buns, which are top-split and have an open crumb on the sides.
3 cups coarsely chopped cooked lobster meat (about 3 [1¼-pound] lobsters)
3 tablespoons canola mayonnaise
2 teaspoons chopped fresh tarragon
½ teaspoon kosher salt, divided
2 cups thinly sliced fennel bulb (about 1 medium)
½ teaspoon grated orange rind
1 tablespoon fresh orange juice
1 tablespoon fresh lemon juice
1 tablespoon rice wine vinegar
2 teaspoons extra-virgin olive oil
¼ teaspoon freshly ground black pepper
Cooking spray
6 (1½-ounce) hot dog buns
1. Combine lobster, mayonnaise, 2 teaspoons tarragon, and ¼ teaspoon salt; cover and refrigerate.
2. Combine fennel, ¼ teaspoon salt, orange rind, and next 5 ingredients (through pepper).
3. Heat a large skillet over medium heat. Coat pan with cooking spray. Add buns to pan; cook 2 minutes on each side or until lightly browned. Place ⅓ cup fennel salad in each bun. Top each serving with ½ cup lobster salad.
Serves 6 (serving size: 1 lobster roll): Calories 238; Fat 6.2g (sat 0.8g, mono 3g, poly 1.9g); Protein 19g; Carb 25g; Fiber 2g; Sugars 3g (est. added sugars: 0g); Chol 52mg; Iron 2mg; Sodium 699mg; Calc 120mg
CRAB CAKES
CLASSIC: Calories per serving: 722, Sat Fat: 12.6g, Sodium: 815mg, Sugars: 0g
MAKEOVER: Calories per serving: 292, Sat Fat: 1.6g, Sodium: 571mg, Sugars: 1g
HANDS-ON: 22 MIN. TOTAL: 32 MIN.
We load up on meaty crab to keep fillers to a minimum with this fresh take on crab cakes.
Crab cakes:
2 tablespoons finely chopped fresh chives
1 tablespoon chopped fresh flat-leaf parsley
1½ tablespoons canola mayonnaise
½ teaspoon grated lemon rind
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper
⅛ teaspoon ground red pepper
1 large egg
1 pound lump crabmeat, drained and shell pieces removed
⅓ cup panko (Japanese breadcrumbs)
1 tablespoon olive oil
Remoulade:
¼ cup canola mayonnaise
1 tablespoon chopped shallots
1½ tablespoons drained chopped capers
2 teaspoons Creole mustard
1 teaspoon fresh lemon juice
¼ teaspoon ground red pepper
⅛ teaspoon kosher salt
1. To prepare crab cakes, combine first 8 ingredients. Add crab and panko, tossing gently to combine. Cover and refrigerate 30 minutes.
2. Fill a ⅓-cup dry measuring cup with crab mixture. Invert onto work surface; gently pat into a ¾-inch-thick patty. Repeat procedure with remaining crab mixture, forming 8 cakes.
3. Heat 1½ teaspoons oil in a large skillet over medium-high heat. Add 4 crab cakes to pan; cook 4 minutes or until bottoms are golden. Carefully turn cakes; cook 4 minutes or until bottoms are golden and crab cakes are thoroughly heated. Remove cakes from pan; keep warm. Wipe pan dry with paper towels. Heat 1½ teaspoons oil in pan. Repeat procedure with 4 crab cakes.
4. To prepare remoulade, combine ¼ cup mayonnaise and next 6 ingredients (through salt) in a small bowl; stir with a whisk. Serve with crab cakes.
Serves 4 (serving size: 2 crab cakes): Calories 292; Fat 22g (sat 1.6g, mono 7.8g, poly 10.2g); Protein 19g; Carb 5g; Fiber 1g; Sugars 1g (est. added sugars: 0g); Chol 161mg; Iron 1mg; Sodium 571mg; Calc 53mg
SECRET TO SUCCESS
A streamlined remoulade (there are no gherkins, anchovies, or green olives) is best made one day ahead.
NEW ENGLAND CLAM CHOWDER
CLASSIC: Calories per serving: 730, Sat Fat: 17g, Sodium: 530mg, Sugars: 1g
MAKEOVER: Calories per serving: 336, Sat Fat: 5.1g, Sodium: 629mg, Sugars: 3g
HANDS-ON: 30 MIN. TOTAL: 30 MIN.
We didn’t skimp on the clams, so every bite is full of flavor.
2 cups refrigerated diced potatoes with onion
2¼ cups water, divided
50 littleneck clams, scrubbed
2 thyme sprigs
1 bay leaf
1 applewood-smoked bacon slice, finely chopped
½ cup finely chopped celery
3 tablespoons all-purpose flour
1 (8-ounce) bottle clam juice
1 teaspoon chopped fresh thyme
1 cup half-and-half
¼ teaspoon kosher salt
1 tablespoon chopped fresh chives
¼ teaspoon freshly ground black pepper
½ cup oyster crackers
1. Combine potato mixture and 1¼ cups water in a microwave-safe dish. Microwave at HIGH 8 minutes or until potatoes are tender. Set aside.
2. While potatoes cook, combine 1 cup water, clams, thyme sprigs, and bay leaf in a Dutch oven; bring to a boil over medium-high heat. Cover, reduce heat, and simmer 6 minutes or until shells open. Remove clams from pan using a slotted spoon; discard any unopened shells. Strain cooking liquid through a fine sieve over a bowl; discard solids. Cool clams slightly. Remove meat from shells; chop. Discard shells.
3. Heat a medium saucepan over medium heat. Add bacon to pan; cook 4 minutes or until browned and crisp, stirring occasionally. Remove bacon from pan using a slotted spoon. Increase heat to medium-high. Add celery to drippings in pan; sauté 3 minutes or until tender, stirring occasionally.
4. Combine flour and bottled clam juice in a small bowl, stirring with a whisk until smooth. Add clam juice mixture and reserved cooking liquid to pan. Bring mixture to a boil; cook 1 minute, stirring constantly with a whisk. Add reserved potato mixture and chopped thyme to pan; reduce heat, and simmer 5 minutes, stirring occasionally. Remove from heat. Stir in chopped clams, half-and-half, and salt. Divide chowder among 4 bowls; sprinkle with bacon, chives, and pepper. Serve with oyster crackers.
Serves 4 (serving size: about 1½ cups chowder and 2 tablespoons crackers): Calories 336; Fat 10.4g (sat 5.1g, mono 2.8g, poly 1.2g); Protein 29g; Carb 30g; Fiber 2g; Sugars 3g (est. added sugars: 0g); Chol 88mg; Iron 27mg; Sodium 629mg; Calc 164mg
SECRET TO SUCCESS
Bring the half-and-half as close to room temperature as possible before adding to the chowder to help keep it from breaking.
FISH SANDWICHES WITH MINT-CAPER TARTAR SAUCE
CLASSIC: Calories per serving: 770, Sat Fat: 9g, Sodium: 1920mg, Sugars: 16g
MAKEOVER: Calories per serving: 413, Sat Fat: 1.8g, Sodium: 678mg, Sugars: 8g
HANDS-ON: 21 MIN. TOTAL: 28 MIN.
Breading the fish fillets in panko and baking them instead of frying keeps crunch and quickly cuts fat and calories.
2 tablespoons canola mayonnaise
2 tablespoons low-fat sour cream
1 tablespoon capers, chopped
1 tablespoon finely chopped fresh mint
2 teaspoons finely chopped fresh flat-leaf parsley
½ teaspoon red wine vinegar
⅜ teaspoon freshly ground black pepper, divided
1 medium Vidalia onion, thinly sliced
3 cups ice water
¼ teaspoon salt
4 (6-ounce) square-cut mahimahi fillets
1 .1 ounces all-purpose flour (about ¼ cup)
2 large egg whites, lightly beaten
1 cup panko (Japanese breadcrumbs)
1½ tablespoons olive oil
4 (1½-ounce) Kaiser rolls, toasted
8 thin tomato slices
1. Preheat oven to 350°.
2. Combine first 6 ingredients in a small bowl; stir in ⅛ teaspoon pepper. Set tartar sauce aside.
3. Combine onion and 3 cups ice water; soak 20 minutes. Drain on paper towels.
4. Sprinkle ¼ teaspoon pepper and salt over fish. Place flour in a shallow dish; place egg whites in another dish. Place panko in another. Dredge both sides of fish in flour; dip in egg white, and dredge in panko. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add fish to pan; cook 2 minutes on each side or until browned. Place fish on a baking sheet. Bake at 350° for 6 minutes or until fish flakes easily when tested with a fork.
5. Spread about 4 teaspoons tartar sauce on bottom half of each bun. Top each with 1 fish fillet. Arrange onion over fish; top with 2 tomato slices and top half of bun.
Serves 4 (serving size: 1 sandwich): Calories 413; Fat 11.4g (sat 1.8g, mono 5.9g, poly 2.4g); Protein 39g; Carb 36g; Fiber 2g; Sugars 8g (est. added sugars: 0g); Chol 127mg; Iron 4mg; Sodium 678mg; Calc 99mg
FRIED CATFISH WITH HUSH PUPPIES AND TARTAR SAUCE
CLASSIC: Calories per serving: 714, Sat Fat: 7.1g, Sodium: 1179mg, Sugars: 8g
MAKEOVER: Calories per serving: 507, Sat Fat: 4.1g, Sodium: 709mg, Sugars: 2g
HANDS-ON: 20 MIN. TOTAL: 45 MIN.
Adding cornmeal to the flour reduces oil absorption, resulting in a lighter, crisper deep fry.
Tartar sauce:
¼ cup organic canola mayonnaise
1 tablespoon dill pickle relish
1 tablespoon chopped flat-leaf parsley
1 teaspoon prepared horseradish
¾ teaspoon fresh lemon juice
⅛ teaspoon salt
Catfish:
8 cups peanut oil
6 (6-ounce) catfish fillets
⅛ teaspoon salt
9 ounces all-purpose flour, divided
1¼ cups cornmeal
1 teaspoon freshly ground black pepper
2 cups buttermilk
2 large eggs
Hush puppies:
3.4 ounces all-purpose flour (¾ cup)
⅓ cup cornmeal
⅓ cup buttermilk
3 tablespoons grated fresh onion
1 teaspoon baking powder
¼ teaspoon ground red pepper
⅛ teaspoon salt
1 large egg, lightly beaten
1. To prepare tartar sauce, combine first 6 ingredients. Cover and chill.
2. To prepare catfish, clip a candy/fry thermometer to a Dutch oven; add oil to pan. Heat oil to 385°. Sprinkle fillets with ⅛ teaspoon salt. Place 4.5 ounces flour in a shallow dish. Combine 4.5 ounces flour, cornmeal, and black pepper in another shallow dish. Combine 2 cups buttermilk and 2 eggs in a third dish. Dredge fillets in flour; dip in buttermilk mixture. Dredge in cornmeal mixture; shake off excess breading. Place 2 fillets in hot oil; cook 5 minutes or until done, turning occasionally. Keep oil temperature at 375°. Remove fillets from pan using a slotted spoon; drain on paper towels. Return oil temperature to 385°. Repeat procedure with remaining fillets.
3. To prepare hush puppies, weigh or lightly spoon 3.4 ounces (about ¾ cup) flour into a dry measuring cup; level with a knife. Combine 3.4 ounces flour and next 7 ingredients (through 1 beaten egg). Drop batter 1 tablespoonful at a time into pan; fry at 375° for 5 minutes or until browned, turning frequently. Remove hush puppies from pan using a slotted spoon; drain on paper towels.
Serves 6 (serving size: 1 fillet, 2 hush puppies, and 4 teaspoons tartar sauce): Calories 507; Fat 23.8g (sat 4.1g, mono 8.4g, poly 9.4g); Protein 29g; Carb 43g; Fiber 3g; Sugars 2g (est. added sugars: 0g); Chol 153mg; Iron 4mg; Sodium 709mg; Calc 171mg
FISH TACOS WITH TOMATILLO SAUCE
CLASSIC: Calories per serving: 530, Sat Fat: 1.5g, Sodium: 550mg, Sugars: 0g
MAKEOVER: Calories per serving: 291, Sat Fat: 1.3g, Sodium: 375mg, Sugars: 4g
HANDS-ON: 26 MIN. TOTAL: 26 MIN.
Tilapia is a sustainable freshwater fish that’s widely available and offers mild flavor. You can use a more assertively flavored fish, such as mackerel, if you prefer.
3 garlic cloves
2 medium tomatillos, husked and rinsed
½ medium jalapeño pepper
½ cup cilantro stems
3 tablespoons canola mayonnaise
½ teaspoon sugar
⅜ teaspoon salt, divided
2 cups very thinly sliced red cabbage
1 tablespoon fresh lime juice
1 tablespoon extra-virgin olive oil
4 (6-ounce) tilapia fillets
¼ teaspoon freshly ground black pepper
Cooking spray
8 (6-inch) corn tortillas
¼ cup fresh cilantro leaves
1. Preheat broiler.
2. Arrange garlic, tomatillos, and jalapeño in a single layer on a foil-lined jelly-roll pan. Broil 3 minutes on each side or until blackened. Combine tomatillo mixture, cilantro stems, mayonnaise, sugar, and ⅛ teaspoon salt in a mini food processor or blender; blend until smooth.
3. Combine cabbage, juice, and oil in a medium bowl; toss to coat.
4. Heat a large skillet over medium-high heat. Sprinkle fish with ¼ teaspoon salt and black pepper. Coat pan with cooking spray. Add fish to pan; cook 2 minutes. Turn fish over; cook 1 minute.
5. Working with 1 tortilla at a time, heat tortillas over medium-high heat directly on the eye of a burner for about 15 seconds on each side or until lightly charred. Arrange half of a tilapia fillet in center of each tortilla; top each with ¼ cup cabbage mixture, about 1½ tablespoons tomatillo mixture, and about 1½ teaspoons cilantro leaves.
Serves 4 (serving size: 2 tacos): Calories 291; Fat 10.3g (sat 1.3g, mono 5g, poly 2.6g); Protein 29g; Carb 23g; Fiber 3g; Sugars 4g (est. added sugars: 1g); Chol 64mg; Iron 1mg; Sodium 375mg; Calc 55mg
SECRET TO SUCCESS
A flavor-packed tomatillo crema replaces heavy sour cream.
FANCY FISH STICKS
CLASSIC: Calories per serving: 750, Sat Fat: 9g, Sodium: 1212mg, Sugars: 10g
MAKEOVER: Calories per serving: 361, Sat Fat: 1.9g, Sodium: 611mg, Sugars: 1g
HANDS-ON: 25 MIN. TOTAL: 40 MIN.
Capture the crunch appeal of super-convenient frozen fish sticks, but get them out of the nutrition doghouse.
¼ cup reduced-fat mayonnaise
¼ cup fat-free sour cream
1 tablespoon Creole mustard
2 teaspoons fresh lime juice
½ teaspoon Cajun seasoning
Cooking spray
1 tablespoon canola oil
½ cup all-purpose flour
¼ teaspoon freshly ground black pepper
½ cup lager-style beer
1½ tablespoons creamy mustard blend (such as Dijonnaise)
1 tablespoon fresh lime juice
2 large egg whites
1 large egg
⅔ cup panko (Japanese breadcrumbs)
⅓ cup unsalted pumpkinseed kernels, toasted
1 teaspoon ground cumin
½ teaspoon chipotle chile powder
1 pound halibut or other lean white fish fillets, cut into 4 x 1–inch pieces (about 12 pieces)
¼ teaspoon kosher salt
4 lime wedges
1. Combine first 5 ingredients in a small bowl, stirring with a whisk. Cover and chill.
2. Preheat oven to 425°.
3. Coat a baking sheet with cooking spray, and spread with oil; heat in oven 12 minutes.
4. Combine flour and black pepper in a shallow dish. Combine beer, mustard blend, lime juice, egg whites, and egg in another shallow dish; stir with a whisk until foamy. Place panko, pumpkinseeds, cumin, and chipotle powder in a food processor; pulse 20 times or until coarse crumbs form. Place panko mixture in a shallow dish.
5. Sprinkle fish with salt. Working with 1 piece at a time, dredge fish in flour mixture. Dip in egg mixture, and dredge in panko mixture until completely covered.
6. Remove preheated baking sheet from oven; place fish on pan, and return to oven. Bake at 425° for 15 minutes or until fish flakes easily with a fork, turning once. Serve immediately with sauce and lime wedges.
Serves 4 (serving size: about 3 fish sticks, 2 tablespoons sauce, and 1 lime wedge): Calories 361; Fat 12.7g (sat 1.9g, mono 4.8g, poly 4.1g); Protein 31g; Carb 28g; Fiber 2g; Sugars 1g (est. added sugars: 0g); Chol 104mg; Iron 2mg; Sodium 611mg; Calc 51mg
CRAZY TRICK
Grinding panko and pumpkinseeds creates an extra-crunchy coating that doesn’t need to be deep-fried, saving tons of calories and fat.
CHEDDAR CHEESEBURGERS WITH CARAMELIZED SHALLOTS
CLASSIC: Calories per serving: 740, Sat Fat: 16g, Sodium: 930mg, Sugars: 6g
MAKEOVER: Calories per serving: 370, Sat Fat: 6.1g, Sodium: 654mg, Sugars: 1g
HANDS-ON: 38 MIN. TOTAL: 38 MIN.
Tender, golden shallots lend sweetness to the classic cheeseburger. Lean ground beef and light mayonnaise quickly cut the fat and calories.
1 tablespoon olive oil, divided
2 cups thinly sliced shallots
½ teaspoon kosher salt, divided
1 tablespoon white wine vinegar
1 pound ground sirloin
2 garlic cloves, minced
2 ounces sharp cheddar cheese, shredded (about ½ cup)
1 cup baby arugula
4 (1½-ounce) hamburger buns, toasted
3 tablespoons light mayonnaise
1. Heat a nonstick skillet over medium-low heat. Add 2 teaspoons oil; swirl to coat. Add shallots and ¼ teaspoon salt; cook 15 minutes or until golden brown, stirring occasionally. Stir in vinegar; cook1 minute. Remove from heat; keep warm.
2. Gently combine beef and garlic. Divide meat mixture into 4 equal portions, gently shaping each into a ½-inch-thick patty. Press a nickel-sized indentation in center of each patty. Sprinkle with ¼ teaspoon salt.
3. Heat a large cast-iron skillet over medium-high heat. Add 1 teaspoon oil; swirl to coat. Add patties; cook 3 minutes on each side or until desired degree of doneness. Top each with 2 tablespoons cheese; cover and cook 1 minute or until cheese melts.
4. Place ¼ cup arugula on bottom half of each bun; top with 1 patty and one-fourth of shallots. Spread about 2 teaspoons mayonnaise on top half of each bun; place on top of burgers.
Serves 4 (serving size: 1 burger): Calories 370; Fat 17.7g (sat 6.1g, mono 5.4g, poly 2.9g); Protein 31g; Carb 32g; Fiber 8g; Sugars 1g (est. added sugars: 0g); Chol 77mg; Iron 2mg; Sodium 654mg; Calc 113mg
QUICK BBQ SANDWICHES WITH SLAW
CLASSIC: Calories per serving: 490, Sat Fat: 7g, Sodium: 1400mg, Sugars: 12g
MAKEOVER: Calories per serving: 296, Sat Fat: 1.2g, Sodium: 695mg, Sugars: 11g
HANDS-ON: 30 MIN. TOTAL: 30 MIN.
Pile the slaw on the sandwich for crunch. Pork tenderloin is leaner than Boston butt, with all the flavor.
½ cup unsalted ketchup
3 tablespoons cider vinegar
1 tablespoon lower-sodium soy sauce
2 teaspoons Dijon mustard
¾ teaspoon freshly ground black pepper
½ teaspoon onion powder
¼ teaspoon garlic powder
⅛ teaspoon ground ginger
1 (1-pound) pork tenderloin, trimmed and halved lengthwise
Cooking spray
4 (1½-ounce) hamburger buns
1½ cups shredded cabbage
½ cup shredded carrot
2 teaspoons sugar
½ teaspoon kosher salt
3 green onions, thinly sliced
1. Preheat grill to high heat.
2. Combine first 8 ingredients in a bowl, stirring well with a whisk. Reserve ¼ cup ketchup mixture. Add pork to remaining ketchup mixture; turn to coat. Place pork on grill rack coated with cooking spray; cover and grill 5 minutes. Turn pork over; grill 6 minutes or until a thermometer registers 150°. Remove pork from grill; let stand 5 minutes. Cut pork diagonally across the grain into thin slices.
3. Arrange buns, cut sides down, in a single layer on grill rack coated with cooking spray; grill 2 minutes or until golden brown and toasted.
4. While pork grills, combine shredded cabbage and next 4 ingredients (through onions) in a medium bowl; toss. Let stand 10 minutes; drain. Place 1 bottom bun half on each of 4 plates; divide sliced pork among buns. Top each serving with 1 tablespoon reserved ketchup mixture and about ½ cup slaw. Place top halves of buns on sandwiches.
Serves 4 (serving size: 1 sandwich): Calories 296; Fat 4.3g (sat 1.2g, mono 1.3g, poly 1.1g); Protein 29g; Carb 35g; Fiber 2g; Sugars 11g (est. added sugars: 2g); Chol 74mg; Iron 3mg; Sodium 695mg; Calc 105mg
PORK AND PINTO BEAN NACHOS
CLASSIC: Calories per serving: 1258, Sat Fat: 29g, Sodium: 2199mg, Sugars: 12g
MAKEOVER: Calories per serving: 517, Sat Fat: 6.8g, Sodium: 991mg, Sugars: 3g
HANDS-ON: 20 MIN. TOTAL: 57 MIN.
Build smoky flavor with a trifecta of chili powder, chipotle chiles, and bacon.
MEAT:
1 (1-pound) pork tenderloin, trimmed
2 tablespoons olive oil, divided
½ teaspoon salt, divided
¼ teaspoon black pepper
Cooking spray
2 tablespoons fresh lime juice
1 teaspoon minced garlic
BEANS:
1 can chipotle chiles in adobo sauce
2 tablespoons water
2 teaspoons fresh lime juice
1 teaspoon chili powder
¼ teaspoon salt
2 (15-ounce) cans no salt added pinto beans, rinsed
4 applewood-smoked bacon slices, cooked and crumbled
TOPPING:
1½ cups chopped plum tomato
1 cup diced avocado
½ cup chopped jicama
⅓ cup chopped onion
2 tablespoons fresh lime juice
1 tablespoon olive oil
¼ teaspoon salt
Remaining ingredients:
6 ounces sturdy tortilla chips (8 cups)
5 ounces shredded reduced-fat Colby and Monterey Jack cheese blend
¼ cup chopped fresh cilantro
1 jalapeño pepper, thinly sliced
1. Preheat oven to 500°. For meat, rub pork with 1 tablespoon oil, ¼ teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with 2 forks to measure 2 cups; place in a small bowl. Stir in 1 tablespoon oil, ¼ teaspoon salt, 2 tablespoons juice, and garlic.
2. For beans, remove 2 chiles and 1 teaspoon adobo sauce from can. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, 2 tablespoons water, and next 4 ingredients; process 5 seconds or until smooth. Stir in bacon. Preheat broiler. For topping, combine plum tomato and next 6 ingredients; toss. Arrange chips in a single layer on a rimmed baking sheet. Top with beans, meat, and cheese. Broil 4 minutes. Top with cilantro and jalapeño. Serve immediately.
Serves 6 (serving size: 1 ounce chips, ½ cup beans, ⅓ cup pork, and ½ cup topping): Calories 517; Fat 26.9g (sat 6.8g, mono 12.4g, poly 3.3g); Protein 31g; Carb 38g; Fiber 9g; Sugars 3g (est. added sugars: 0g); Chol 66mg; Iron 3mg; Sodium 991mg; Calc 248mg
PHILLY CHEESESTEAKS
CLASSIC: Calories per serving: 1151, Sat Fat: 27.3g, Sodium: 1480mg, Sugars: 16g
MAKEOVER: Calories per serving: 397, Sat Fat: 4.9g, Sodium: 637mg, Sugars: 5g
HANDS-ON: 35 MIN. TOTAL: 45 MIN.
Meaty, gooey, and delightfully messy, our lightened version of a Philly cheesesteak is the type of sandwich you’ll crave all year.
1 (12-ounce) flank steak, trimmed
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
2 (5-inch) portobello mushroom caps
2 teaspoons extra-virgin olive oil, divided
1 cup thinly sliced onion
1½ cups thinly sliced green bell pepper
2 teaspoons minced garlic
½ teaspoon Worcestershire sauce
½ teaspoon lower-sodium soy sauce
2 teaspoons all-purpose flour
½ cup 1% low-fat milk
1 ounce provolone cheese, torn into small pieces
2 tablespoons grated fresh Parmigiano-Reggiano cheese
¼ teaspoon dry mustard
4 (3-ounce) hoagie rolls, toasted
1. Place beef in freezer 15 minutes. Cut beef across the grain into thin slices. Sprinkle beef with salt and pepper. Remove brown gills from the undersides of mushroom caps using a spoon; discard gills. Remove stems; discard. Thinly slice mushroom caps; cut slices in half crosswise.
2. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add beef to pan; sauté 2 minutes or until beef loses its pink color, stirring constantly. Remove beef from pan. Add 1 teaspoon oil to pan. Add onion; sauté 3 minutes. Add mushrooms, bell pepper, and garlic; sauté 6 minutes. Return beef to pan; sauté 1 minute or until thoroughly heated and vegetables are tender. Remove from heat. Stir in Worcestershire sauce and soy sauce; keep warm.
3. Place flour in a small saucepan; gradually add milk, stirring with a whisk until blended. Bring to a simmer over medium heat; cook 1 minute or until slightly thick. Remove from heat. Add cheeses and mustard, stirring until smooth. Keep warm (mixture will thicken as it cools).
4. Hollow out top and bottom halves of rolls, leaving a ½-inch-thick shell; reserve torn bread for another use. Divide beef mixture among bottom halves of rolls. Drizzle sauce over beef mixture; replace top halves of rolls.
Serves 4 (serving size: 1 sandwich): Calories 397; Fat 12.4g (sat 4.9g, mono 4.7g, poly 1.6g); Protein 31g; Carb 44g; Fiber 4g; Sugars 5g (est. added sugars: 0g); Chol 37mg; Iron 5mg; Sodium 637mg; Calc 213mg
SECRET TO SUCCESS
Forget the artificial cheese sauce: We create a lean white sauce with real cheese—just enough Parm-Regg and provolone to deliver full satisfaction with less sodium and saturated fat.
SPINACH AND ARTICHOKE DIP
CLASSIC: Calories per serving: 227, Sat Fat: 3.9g, Sodium: 569mg, Sugars: 1g
MAKEOVER: Calories per serving: 75, Sat Fat: 2.4g, Sodium: 216mg, Sugars: 2g
HANDS-ON: 13 MIN. TOTAL: 46 MIN.
A go-to appetizer for parties, this recipe has all the creamy-inside, crispy-on-top texture and cheesy taste that make dips like this appealing, but with fewer calories and less fat.
½ cup fat-free sour cream
¼ teaspoon freshly ground black pepper
3 garlic cloves, minced
1 (14-ounce) can artichoke hearts, drained and chopped
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1 (8-ounce) block ⅓-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
6 ounces part-skim mozzarella cheese, shredded and divided (about 1½ cups)
1 ounce fresh Parmesan cheese, grated and divided (about ¼ cup)
1. Preheat oven to 350°.
2. Combine first 7 ingredients in a large bowl, stirring until well blended. Add 4 ounces (1 cup) mozzarella and 2 tablespoons Parmesan; stir well. Spoon mixture into a broiler-safe 1 ½-quart glass or ceramic baking dish. Sprinkle with ½ cup mozzarella and 2 tablespoons Parmesan. Bake at 350° for 30 minutes or until bubbly.
3. Preheat broiler (leave dish in oven). Broil 3 minutes or until cheese is lightly browned.
Serves 22 (serving size: about ¼ cup): Calories 75; Fat 4.2g (sat 2.4g, mono 1.1g, poly 0.2g); Protein 6g; Carb 4g; Fiber 0g; Sugars 2g (est. added sugars: 1g); Chol 15mg; Iron 1mg; Sodium 216mg; Calc 150mg
CRISPY PORK SPRING ROLLS
CLASSIC: Calories per serving: 210, Sat Fat: 4g, Sodium: 590mg, Sugars: 2g
MAKEOVER: Calories per serving: 108, Sat Fat: 1.3g, Sodium: 98mg, Sugars: 0g
HANDS-ON: 45 MIN. TOTAL: 45 MIN.
Serve with spicy Sriracha sauce or sweet red chili sauce.
5 cups peanut oil
1 ounce bean thread noodles
2 medium shallots, peeled and coarsely chopped
2 garlic cloves, chopped
1 stalk peeled fresh lemongrass, coarsely chopped
1 (3.5-ounce) package shiitake mushrooms, stems removed
2 tablespoons dark sesame oil
1 tablespoon fish sauce
1 teaspoon sambal oelek (ground fresh chile paste)
½ teaspoon kosher salt
1 (1-inch) piece fresh ginger, peeled and grated
2½ cups grated carrot (about 3 medium)
1 pound lean ground pork
26 frozen square spring roll pastry wrappers, thawed
1. Place peanut oil in a large Dutch oven or deep fryer. Clip a candy/fry thermometer to the side of pot; heat oil to 385°.
2. Place noodles in a bowl, and pour enough boiling water over to cover by 1 inch. Let stand 20 minutes; drain well. Cut noodles with scissors into 1-inch pieces. Set aside.
3. Combine shallots, garlic, and lemongrass in a food processor; process until finely chopped. Add mushrooms; pulse until finely chopped. Add sesame oil and next 4 ingredients (through ginger); process until well combined. Combine noodles, mushroom mixture, carrot, and pork in a large bowl, stirring until well blended. Working with 1 spring roll pastry wrapper at a time (cover remaining wrappers with a damp towel to keep from drying), place wrapper on a smooth work surface in a diamond pattern, with one corner pointing up and another pointing down. Place about 2 tablespoons pork mixture in the middle of pastry. Brush top point of pastry with water. Fold sides of pastry over filling; roll up, jelly-roll fashion, starting from bottom. Gently press seam to seal. Repeat procedure with remaining pastry wrappers and filling to form 26 rolls.
4. Working in batches, place 5 spring rolls in 385° oil; fry 7 minutes or until golden and crisp, turning as necessary. Make sure oil temperature does not drop below 375°. Remove rolls with a slotted spoon; drain on a rack over paper towels. Return oil to 385°. Repeat procedure with remaining spring rolls and oil, making sure oil temperature does not drop below 375°. Serve immediately.
Serves 26 (serving size: 1 roll): Calories 108; Fat 5.5g (sat 1.3g, mono 1.7g, poly 1.4g); Protein 5g; Carb 11g; Fiber 0g; Sugars 0g (est. added sugars: 0g); Chol 13mg; Iron 0mg; Sodium 98mg; Calc 10mg
PAN-FRIED EGG ROLLS
CLASSIC: Calories per serving: 219, Sat Fat: 2g, Sodium: 623mg, Sugars: 5g
MAKEOVER: Calories per serving: 103, Sat Fat: 0.7g, Sodium: 207mg, Sugars: 1g
HANDS-ON: 25 MIN. TOTAL: 25 MIN.
Unlike typical egg rolls with their mishmash of filling, these keep the ingredients more distinct, similar to spring or summer rolls. You’ll find sweet chili sauce, made from sun-ripened chile peppers and garlic, in specialty grocery stores or the Asian-foods section of most supermarkets.
12 ounces fresh bean sprouts, chopped
¼ cup sweet chili sauce, divided
12 (8-inch) egg roll wrappers
12 cooked jumbo shrimp, peeled, deveined, and split in half lengthwise (about 13 ounces)
6 tablespoons chopped fresh cilantro
¼ cup peanut oil
1 tablespoon rice vinegar
2 teaspoons lower-sodium soy sauce
¼ teaspoon grated peeled fresh ginger
⅛ teaspoon freshly ground black pepper
1. Combine bean sprouts and 3 tablespoons chili sauce, tossing well to coat.
2. Working with 1 egg roll wrapper at a time (cover remaining wrappers to prevent drying), place wrapper on a work surface with 1 corner pointing toward you (wrapper should look like a diamond). Spoon about 2 heaping tablespoons bean sprout mixture into center of wrapper; top with 2 shrimp halves and 1½ teaspoons cilantro. Fold lower corner of wrapper over filling; fold in side corners. Moisten top corner of wrapper with water; roll up, jelly-roll fashion. Place egg roll, seam side down, on a baking sheet. Repeat procedure with remaining wrappers, bean sprout mixture, shrimp, and cilantro.
3. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 6 egg rolls, seam sides down; cook 7 minutes or until golden, turning occasionally. Place on a wire rack. Repeat procedure with 2 tablespoons oil and 6 egg rolls.
4. Combine 1 tablespoon chili sauce, vinegar, and next 3 ingredients (through pepper). Serve sauce with egg rolls.
Serves 12 (serving size: 1 egg roll and 1½ teaspoons sauce): Calories 103; Fat 4g (sat 0.7g, mono 1.7g, poly 1.3g); Protein 8g; Carb 9g; Fiber 1g; Sugars 1g (est. added sugars: 0g); Chol 48mg; Iron 1mg; Sodium 207mg; Calc 23mg
MONGOLIAN BEEF
CLASSIC: Calories per serving: 615, Sat Fat: 6.6g, Sodium: 2388mg, Sugars: 42g
MAKEOVER: Calories per serving: 237, Sat Fat: 3.5g, Sodium: 517mg, Sugars: 4g
HANDS-ON: 20 MIN. TOTAL: 20 MIN.
Cornstarch and lower-sodium soy sauce thicken the sauce, while cutting sodium by almost 2000 mg! Serve this slightly spicy dish over wide rice noodles to catch all the garlic- and ginger-laced sauce.
2 tablespoons lower-sodium soy sauce
1 teaspoon sugar
1 teaspoon cornstarch
2 teaspoons dry sherry
2 teaspoons hoisin sauce
1 teaspoon rice vinegar
1 teaspoon sambal oelek (ground fresh chile paste)
¼ teaspoon salt
2 teaspoons peanut oil
1 tablespoon minced peeled fresh ginger
1 tablespoon minced fresh garlic
1 pound sirloin steak, thinly sliced across the grain
16 medium-sized green onions, cut into 2-inch pieces
1. Combine first 8 ingredients, stirring until smooth.
2. Heat peanut oil in a large nonstick skillet over medium-high heat. Add minced ginger, minced garlic, and beef; sauté 2 minutes or until beef is browned. Add green onion pieces; sauté 30 seconds. Add soy sauce mixture; cook 1 minute or until thick, stirring constantly.
Serves 4 (serving size: 1 cup): Calories 237; Fat 10.5g (sat 3.5g, mono 4.3g, poly 1.1g); Protein 26g; Carb 9g; Fiber 2g; Sugars 4g (est. added sugars: 1g); Chol 60mg; Iron 3mg; Sodium 517mg; Calc 67mg
CLASSIC PAD THAI
CLASSIC: Calories per serving: 695, Sat Fat: 4.2g, Sodium: 2541mg, Sugars: 9g
MAKEOVER: Calories per serving: 432, Sat Fat: 3.6g, Sodium: 640mg, Sugars: 10g
HANDS-ON: 35 MIN. TOTAL: 35 MIN.
This flavor-packed dish cuts sodium and fat with lower-sodium soy sauce and boneless, skinless chicken thighs.
6 ounces uncooked flat rice noodles (pad Thai noodles)
¼ cup rice vinegar
4 teaspoons sugar, divided
2 tablespoons very thinly sliced banana pepper
3 ounces extra-firm tofu, cut into thin strips
1 tablespoon fresh lime juice
1 tablespoon water
1 tablespoon lower-sodium soy sauce
1 tablespoon fish sauce
⅛ teaspoon salt
2 large eggs, lightly beaten
3 tablespoons peanut oil, divided
3 garlic cloves, minced
1 (2-ounce) skinless, boneless chicken thigh, cut into thin strips
4 cups fresh bean sprouts, divided
3 green onions, trimmed, crushed with the flat side of a knife, and cut into 1½-inch pieces
1 tablespoon small dried shrimp
¼ cup unsalted, dry-roasted peanuts, chopped
¼ cup cilantro leaves
1. Prepare noodles according to package directions; drain.
2. Combine vinegar and 1 tablespoon sugar, stirring until sugar dissolves. Add banana pepper; set aside.
3. Place tofu on several layers of heavy-duty paper towels; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally.
4. Combine 1 teaspoon sugar, lime juice, and next 3 ingredients (through fish sauce). Combine salt and eggs, stirring well.
5. Heat a large wok over high heat. Add 1½ tablespoons oil; swirl to coat. Add garlic; stir-fry 15 seconds. Add chicken; stir-fry 2 minutes or until browned. Add tofu; cook 1 minute on each side or until browned. Pour in egg mixture; cook 45 seconds or until egg begins to set around chicken and tofu. Remove egg mixture from pan, and cut into large pieces.
6. Add 1½ tablespoons oil to wok; swirl to coat. Add 2 cups bean sprouts, green onions, and dried shrimp; stir-fry 1 minute. Add noodles and soy sauce mixture; stir-fry 2 minutes, tossing until noodles are lightly browned. Add reserved egg mixture; toss to combine. Arrange 2 cups bean sprouts on a platter; top with noodle mixture. Sprinkle with peanuts and cilantro. Serve with vinegar mixture.
Serves 4 (serving size: 1½ cups noodle mixture and 1½ tablespoons vinegar sauce): Calories 432; Fat 19.1g (sat 3.6g, mono 8.3g, poly 6.1g); Protein 14g; Carb 53g; Fiber 4g; Sugars 10g (est. added sugars: 4g); Chol 110mg; Iron 3mg; Sodium 640mg; Calc 80mg
SPICY CHICKPEA SAMOSAS WITH RAITA
CLASSIC: Calories per serving: 472, Sat Fat: 12g, Sodium: 1035mg, Sugars: 1g
MAKEOVER: Calories per serving: 156, Sat Fat: 1.7g, Sodium: 369mg, Sugars: 1g
HANDS-ON: 35 MIN. TOTAL: 40 MIN.
Samosas, traditional Indian pastries filled with vegetables, meat, or both, are typically made with homemade dough, then fried. Our samosas remain light and crisp because we enclose the filling in phyllo dough and then bake them.
Samosas:
1½ tablespoons canola oil
½ cup finely chopped carrot
½ cup thinly sliced green onions
2 tablespoons minced peeled fresh ginger
1 tablespoon minced garlic
1 tablespoon tomato paste
1½ teaspoons cumin seeds
1 teaspoon brown mustard seeds
¾ teaspoon kosher salt
¼ teaspoon ground red pepper
¼ teaspoon freshly ground black pepper
1 cup frozen green peas, thawed
1 tablespoon water
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
½ cup chopped fresh cilantro
1 tablespoon fresh lemon juice
24 (14 x 9–inch) sheets frozen phyllo dough, thawed
Cooking spray
2 tablespoons butter, melted
Raita:
¾ cup plain fat-free Greek yogurt
¾ cup chopped seeded peeled cucumber
2 tablespoons thinly sliced green onions
2 tablespoons chopped fresh cilantro
2 teaspoons fresh lemon juice
¼ teaspoon kosher salt
¼ teaspoon ground cumin
⅛ teaspoon freshly ground black pepper
1. To prepare samosas, heat oil in a skillet over medium heat. Add carrot; cook 3 minutes, stirring frequently. Add ½ cup onions, ginger, and garlic; cook 1 minute, stirring constantly. Add tomato paste and next 5 ingredients (through black pepper); cook 1 minute, stirring constantly. Add peas, 1 tablespoon water, and chickpeas; cook 1 minute. Remove from heat; stir in cilantro and juice. Cool.
2. Preheat oven to 400°.
3. Place 1 phyllo sheet on a large work surface (cover remaining dough to keep from drying); coat with cooking spray. Place another phyllo sheet on coated phyllo; coat with cooking spray. Fold layered sheets in half lengthwise. Spoon 2 tablespoons filling onto bottom end of rectangle, leaving a 1-inch border. Fold bottom corner over mixture, forming a triangle; keep folding back and forth into a triangle to end of phyllo strip. Tuck edges under; place, seam side down, on a baking sheet coated with cooking spray. Brush with melted butter. Repeat procedure with remaining 22 phyllo sheets, cooking spray, filling, and butter. Bake at 400° for 10 minutes or until crisp and golden.
4. To prepare raita, combine Greek yogurt and next 7 ingredients (through ⅛ teaspoon black pepper). Serve with samosas.
Serves 12 (serving size: 1 samosa and 1½ tablespoons raita): Calories 156; Fat 5.8g (sat 1.7g, mono 2.5g, poly 1.1g); Protein 5g; Carb 21g; Fiber 3g; Sugars 1g (est. added sugars: 0g); Chol 5mg; Iron 2mg; Sodium 369mg; Calc 41mg
SNEAK ATTACK
Most samosas are made with potatoes, but instead we use protein-packed chickpeas in the filling.
CHIMICHANGAS
CLASSIC: Calories per serving: 730, Sat Fat: 40g, Sodium: 1358mg, Sugars: 8g
MAKEOVER: Calories per serving: 296, Sat Fat: 3g, Sodium: 625mg, Sugars: 4g
HANDS-ON: 60 MIN. TOTAL: 60 MIN.
The calorie count spikes when this overstuffed cheesy burrito hits the deep fryer. Ours is pan-seared and topped with fresh tomatoes and avocado cream.
2 cups unsalted chicken stock
2 (6-ounce) skinless, boneless chicken breast halves
¾ cup salsa verde
2 ounces ⅓-less-fat cream cheese (about ¼ cup )
½ teaspoon ground cumin
6 tablespoons chopped fresh cilantro, divided
1 tablespoon olive oil
1 cup chopped onion
8 ounces presliced cremini mushrooms
4 garlic cloves, minced
2 cups chopped Lacinato kale
¼ teaspoon black pepper
8 (8-inch) flour tortillas
3 ounces preshredded reduced-fat 4-cheese Mexican blend cheese (about ¾ cup)
Cooking spray
¾ cup ripe peeled avocado, chopped
3 tablespoons 1% low-fat milk
2 tablespoons fresh lime juice, divided
2 cups chopped grape tomatoes
1. Combine stock and chicken in a saucepan over medium heat; bring to a simmer. Cook 8 minutes or until done. Remove chicken with a slotted spoon; let stand 10 minutes. Shred chicken; set aside. Drain cooking liquid through a sieve over a bowl, reserving liquid; discard solids. Set aside 2 tablespoons liquid.
2. Return remaining cooking liquid to pan. Add salsa verde; bring to a boil. Cook until reduced to 1 cup (about 11 minutes). Reduce heat to low. Add cream cheese and cumin; stir with a whisk until smooth. Remove from heat; stir in chicken and ¼ cup cilantro.
3. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and garlic; sauté 8 minutes or until tender. Add kale, black pepper, and reserved 2 tablespoons cooking liquid. Cook 2 minutes or until kale wilts, stirring occasionally. Add kale mixture to chicken mixture. Divide chicken mixture among tortillas. Top each with about 1½ tablespoons cheese. Fold in edges of tortilla; roll up.
4. Heat a large nonstick skillet over medium-high heat. Coat all sides of each chimichanga with cooking spray. Cook 6 to 8 minutes, turning to brown on all sides.
5. Combine avocado, milk, and 1 tablespoon lime juice in a mini food processor; process until smooth.
6. Combine tomatoes, 2 tablespoons cilantro, and 1 tablespoon lime juice in a bowl; toss. To serve, arrange 1 chimichanga on each of 8 plates. Top each with 1½ tablespoons avocado cream and about ¼ cup tomato salad.
Serves 8: Calories 296; Fat 10.3g (sat 3g, mono 3.9g, poly 0.9g); Protein 20g; Carb 32g; Fiber 6g; Sugars 4g (est. added sugars: 0g); Chol 39mg; Iron 2mg; Sodium 625mg; Calc 245mg
POUTINE
CLASSIC: Calories per serving: 904, Sat Fat: 21.1g, Sodium: 1231mg, Sugars: 7g
MAKEOVER: Calories per serving: 211, Sat Fat: 3.7g, Sodium: 288mg, Sugars: 1g
HANDS-ON: 22 MIN. TOTAL: 55 MIN.
The fresher the cheese curds, the better they’ll be. If you can’t find local, fresh curds, substitute Kasseri cheese cubes—a salty Greek cheese with a similar texture. For an even more authentic poutine, substitute duck fat for canola oil (it will add 0.6g sat fat per serving).
1½ tablespoons canola oil
2 pounds baking potatoes, cut into (4 x ¼–inch) strips (about 3 medium potatoes)
¼ teaspoon kosher salt
Cooking spray
6 ounces 50%-less-fat pork sausage
2 tablespoons all-purpose flour
1 tablespoon butter, melted
2 cups unsalted beef stock
2 ounces fresh cheddar cheese curds
Chopped fresh parsley (optional)
1. Place a small roasting pan in oven. Preheat oven to 450°.
2. Carefully remove hot pan from oven. Add canola oil to pan; swirl to coat. Add potatoes. Sprinkle potatoes with salt; toss. Bake at 450° for 45 minutes or until golden, turning once after 30 minutes.
3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add sausage; cook 5 minutes or until browned, stirring to crumble. Combine flour and butter, stirring until smooth. Add butter mixture to sausage; cook 1 minute, stirring constantly. Slowly add stock to pan, stirring constantly; bring to a boil. Reduce heat and simmer 3 minutes or until slightly thick, stirring occasionally. Spoon sausage mixture over fries; top with cheese curds. Sprinkle with parsley, if desired.
Serves 8 (serving size: about ½ cup fries, 3 tablespoons gravy, and 1 tablespoon cheese curds): Calories 211; Fat 10.3g (sat 3.7g, mono 2g, poly 0.8g); Protein 8g; Carb 22g; Fiber 2g; Sugars 1g (est. added sugars: 0g); Chol 26mg; Iron 1mg; Sodium 288mg; Calc 67mg
HAM AND VEGGIE FRIED RICE
CLASSIC: Calories per serving: 503, Sat Fat: 5.6g, Sodium: 644mg, Sugars: 5g
MAKEOVER: Calories per serving: 364, Sat Fat: 1.5g, Sodium: 575mg, Sugars: 5g
HANDS-ON: 10 MIN. TOTAL: 10 MIN.
Tossing in frozen green peas at the end of cooking keeps them bright and lively. Blending sesame oil with vegetable oil cuts saturated fat and boosts flavor.
2 (8.5-ounce) pouches precooked brown rice
2 teaspoons lower-sodium soy sauce
2 teaspoons chili garlic sauce
1 teaspoon toasted sesame oil
2 tablespoons canola oil, divided
1 cup cubed reduced-sodium ham
1 large egg, lightly beaten
1 cup sliced cremini mushrooms
½ cup chopped red bell pepper
½ cup bean sprouts
⅓ cup sliced green onions
2 large garlic cloves, peeled and sliced
1(½-inch) piece fresh ginger, peeled and thinly sliced
½ cup frozen green peas
1. Prepare rice according to package directions; set aside.
2. Combine soy sauce, chili garlic sauce, and sesame oil in a bowl. Heat a wok over high heat. Add 1 tablespoon canola oil. Add ham; cook 2 minutes, stirring frequently. Transfer ham to soy sauce mixture.
3. Add egg to pan; cook 30 seconds. Remove from pan; chop.
4. Add 1 tablespoon canola oil to pan. Add mushrooms and next 5 ingredients (through ginger); stir-fry 2 minutes. Add rice; stir-fry 2 minutes. Add ham mixture and peas; cook 2 minutes. Stir in egg.
Serves 4 (serving size: 1½ cups): Calories 364; Fat 13.9g (sat 1.5g, mono 5.5g, poly 2.8g); Protein 17g; Carb 43g; Fiber 3g; Sugars 5g (est. added sugars: 0g); Chol 69mg; Iron 2mg; Sodium 575mg; Calc 19mg
PORK AND SHIITAKE POT STICKERS
CLASSIC: Calories per serving: 334, Sat Fat: 3.1g, Sodium: 1611mg, Sugars: 4g
MAKEOVER: Calories per serving: 221, Sat Fat: 2.3g, Sodium: 609mg, Sugars: 4g
HANDS-ON: 20 MIN. TOTAL: 32 MIN.
It’s never a bad idea to have a good supply of dumplings on hand for busy nights. Ours taste way better and are much lower in sodium than what you’ll find at the store. Plus, they go from freezer to plate in only 10 minutes—what could be easier? Just cook what you need tonight, and stash the rest in the freezer.
2 tablespoons dark sesame oil
¾ cup thinly sliced green onions, divided
4 ounces thinly sliced shiitake mushroom caps
1 tablespoon minced garlic
1 tablespoon grated peeled fresh ginger
14 ounces lean ground pork
5 tablespoons lower-sodium soy sauce, divided
1 tablespoon hoisin sauce
½ teaspoon freshly ground black pepper
40 gyoza skins or round wonton wrappers
Cornstarch
¼ cup hot water
2 tablespoons brown sugar
2 tablespoons rice wine vinegar
1½ tablespoons sambal oelek (ground fresh chile paste)
Cooking spray
1. Heat a large skillet over high heat. Add oil to pan; swirl to coat. Add ½ cup onions, mushrooms, garlic, and ginger; stir-fry 3 minutes. Remove from pan; cool slightly. Combine mushroom mixture, pork, 1 tablespoon soy sauce, hoisin sauce, and pepper in a medium bowl.
2. Arrange 8 gyoza skins on a clean work surface; cover remaining skins with a damp towel to keep them from drying. Spoon about 1½ teaspoons pork mixture in center of each skin. Moisten edges of skin with water. Fold in half; press edges together with fingertips to seal. Place on a baking sheet sprinkled with cornstarch; cover to prevent drying. Repeat procedure with remaining gyoza skins and pork mixture.
3. Combine ¼ cup hot water and brown sugar in a small bowl, stirring until sugar dissolves. Add ¼ cup green onions, ¼ cup soy sauce, vinegar, and sambal oelek, stirring with a whisk until well combined.
4. Heat a large heavy skillet over high heat. Generously coat pan with cooking spray. Add 10 pot stickers to pan; cook 30 seconds or until browned on one side. Turn pot stickers over; carefully add ⅓ cup water to pan. Cover tightly; steam 4 minutes. Repeat procedure in batches with remaining pot stickers and more water, or follow freezing instructions. After cooking, serve pot stickers immediately with dipping sauce.
TO FREEZE:
Prepare recipe through step 3. Freeze dumplings flat on a baking sheet sprinkled with cornstarch 10 minutes or until firm. Place in a large zip-top plastic freezer bag with 1 teaspoon cornstarch; toss. Freeze sauce in a small zip-top plastic freezer bag. Freeze up to 2 months.
TO THAW:
Thaw sauce in the microwave at HIGH in 30-second increments. No need to thaw pot stickers.
TO REHEAT:
Follow recipe instructions for cooking, placing frozen dumplings in pan and increasing steaming time by 2 minutes.
Serves 8 (serving size: 5 pot stickers and 1 tablespoon sauce): Calories 221; Fat 8.1g (sat 2.3g, mono 3.7g, poly 1.8g); Protein 11g; Carb 23g; Fiber 1g; Sugars 4g (est. added sugars: 3g); Chol 37mg; Iron 0mg; Sodium 609mg; Calc 13mg
CAESAR SALAD
CLASSIC: Calories per serving: 434, Sat Fat: 4.7g, Sodium: 551mg, Sugars: 4g
MAKEOVER: Calories per serving: 70, Sat Fat: 1.3g, Sodium: 249mg, Sugars: 2g
HANDS-ON: 10 MIN. TOTAL: 25 MIN.
In this remake, traditional egg-based mayonnaise is swapped out for whipped cottage cheese, which takes on the same creaminess and mouthfeel. Anchovies, lemon, and Parmigiano-Reggiano remain for classic flavor.
4 ounces finely grated fresh Parmigiano-Reggiano cheese (about 1 cup)
1 garlic clove
½ cup 1% low-fat cottage cheese
2 tablespoons finely grated fresh Parmigiano-Reggiano cheese
1 tablespoon extra-virgin olive oil
2 teaspoons anchovy paste
½ teaspoon Dijon mustard
2 tablespoons fresh lemon juice
1½ teaspoons Worcestershire sauce
¼ teaspoon freshly ground white pepper
4 cups torn romaine lettuce
1. Preheat oven to 350°.
2. Line a baking sheet with parchment paper. Arrange 16 tablespoonfuls cheese 2 inches apart on prepared baking sheet to form mounds. Bake at 350° for 6 minutes or until lightly browned. Remove from oven; cool on pan at least 20 minutes. Carefully remove cheese crisps from pan; set aside.
3. Place garlic in a food processor; pulse until minced. Add cottage cheese and next 7 ingredients (through pepper); process until smooth.
4. Place lettuce in a large bowl; add 5 tablespoons dressing, and toss well to coat. Reserve remaining dressing for another use. Divide salad among 4 plates. Garnish each with 1 cheese crisp; reserve remaining cheese crisps for another use.
Serves 4 (serving size: 1 cup salad and 1 cheese crisp): Calories 70; Fat 4.1g (sat 1.3g, mono 1.9g, poly 0.2g); Protein 5g; Carb 3g; Fiber 1g; Sugars 2g (est. added sugars: 0g); Chol 8mg; Iron 1mg; Sodium 249mg; Calc 101mg