Chapter 1

CLASSIC: Calories per serving: 128, Sat Fat: 3.4g, Sodium: 130mg, Sugars: 0g

MAKEOVER: Calories per serving: 76, Sat Fat: 1.2g, Sodium: 157mg, Sugars: 1g

We substitute Greek yogurt for some of the mayonnaise for a tangy, creamy, and rich deviled egg.

1. Add water to a large saucepan to a depth of 1 inch; set a large vegetable steamer in pan. Add eggs to steamer. Bring water to a boil over medium-high heat. Steam eggs, covered, 16 minutes. Remove from heat. Place eggs in a large ice water–filled bowl for 3 minutes.

2. While eggs steam, combine ¼ cup water, vinegar, and sugar in a medium microwave-safe bowl; microwave at HIGH 2 minutes or until boiling. Stir in onion. Let stand at room temperature 15 minutes. Drain. Combine yogurt, mayonnaise, mustard, Sriracha, pepper, and salt in a medium bowl, stirring well to combine.

3. Peel eggs; discard shells. Slice eggs in half lengthwise. Add 6 yolks to yogurt mixture, reserving remaining yolks for another use. Mash with a fork until very smooth. Stir in 2 tablespoons red onion. Spoon mixture into egg white halves (about 1 tablespoon in each half). Garnish egg halves with remaining red onion and chives.

Serves 8 (serving size: 2 egg halves): Calories 76; Fat 4.8g (sat 1.2g, mono 2g, poly 1.1g); Protein 6g; Carb 2g; Fiber 0g; Sugars 1g (est. added sugars: 0g); Chol 140mg; Iron 1mg; Sodium 157mg; Calc 26mg

CLASSIC: Calories per serving: 291, Sat Fat: 5.8g, Sodium: 572mg, Sugars: 5g

MAKEOVER: Calories per serving: 135, Sat Fat: 2.3g, Sodium: 393mg, Sugars: 2g

Making your own tortilla chips helps manage fat levels. Organic refried beans may have at least half the sodium of conventional ones but can have a drier texture. We add a little lime juice to smooth out the beans and enhance the flavor. Using organic salsa also helps keep sodium in check. This bean dip comes together quickly for parties or as an appetizer course.

2. Cut each tortilla into 8 wedges; arrange in single layers on 2 baking sheets. Lightly coat wedges with cooking spray; sprinkle with paprika. Bake at 350° for 15 minutes or until lightly browned and crisp. Cool.

3. Combine juice, cumin, and beans in a medium bowl, stirring until well combined. Spread mixture into an 11 x 7–inch glass or ceramic baking dish coated with cooking spray. Spread salsa over beans. Combine corn, onions, and olives; spoon corn mixture over salsa. Sprinkle cheese over corn mixture. Bake at 350° for 20 minutes or until bubbly. Let stand 10 minutes. Top with sour cream; sprinkle with cilantro. Serve with tortilla chips.

Serves 12 (serving size: ½ cup dip and 4 tortilla chips): Calories 135; Fat 3.8g (sat 2.3g, mono 0.1g, poly 0.1g); Protein 6g; Carb 21g; Fiber 4g; Sugars 2g (est. added sugars: 0g); Chol 11mg; Iron 0.9mg; Sodium 393mg; Calc 123mg

CLASSIC: Calories per serving: 496, Sat Fat: 13.2g, Sodium: 841mg, Sugars: 3g

MAKEOVER: Calories per serving: 309, Sat Fat: 4g, Sodium: 455mg, Sugars: 4g

Food doesn’t get much tastier than a deep-fried pocket of flaky dough filled with meaty, cheesy goodness. That’s the joy of an empanada, a messy delicacy that’s best with a dipping sauce and a mountain of napkins. The downside is that what seems like a snack-sized food can contain 500 calories and tons of salt and fat.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, ¾ teaspoon salt, and baking powder in a food processor; pulse to combine. Combine ⅓ cup oil and 5 tablespoons water. With processor on, slowly add oil mixture through food chute; process until dough is crumbly. Turn dough out onto a lightly floured surface. Knead 1 minute; add additional flour, if necessary, to prevent dough from sticking. Gently press dough into a 5-inch disk; wrap in plastic wrap, and chill at least 30 minutes.

3. Arrange tomatillos, 4 garlic cloves, and jalapeños in a single layer on a baking sheet coated with cooking spray; lightly coat vegetables with cooking spray. Bake at 450° for 25 minutes or until charred. Combine tomatillo mixture, juice, ¼ teaspoon salt, ¼ teaspoon black pepper, and sugar in a blender; pulse until finely chopped, scraping sides.

5. Heat a large nonstick skillet over medium heat. Add 1 teaspoon oil to pan; swirl to coat. Add onion; sauté 5 minutes or until tender. Chop 2 garlic cloves. Add garlic to pan; sauté 1 minute. Add chicken and mushrooms; cook 6 minutes or until chicken is browned, stirring to crumble. Cool slightly. Add ½ cup tomatillo sauce, ¼ teaspoon salt, ¼ teaspoon black pepper, and cheeses, stirring well to combine.

6. Combine egg and 1 teaspoon water in a small bowl, stirring well with a whisk. Remove dough from refrigerator; let stand 5 minutes. Divide dough into 8 equal portions, shaping each into a ball. Roll each dough portion into a 6-inch circle on a lightly floured surface. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon 3 tablespoons chicken mixture into center of each circle. Moisten edges of dough with egg mixture; fold dough over filling. Press edges together with a fork to seal. Brush remaining egg mixture over empanadas. Place empanadas on a parchment-lined baking sheet coated with cooking spray. Bake at 400° for 24 minutes or until lightly browned. Serve immediately with tomatillo sauce.

Serves 8 (serving size: 1 empanada and 1 tablespoon sauce): Calories 309; Fat 16.3g (sat 4g, mono 9.2g, poly 2.1g); Protein 12g; Carb 29g; Fiber 3g; Sugars 4g (est. added sugars: 0g); Chol 57mg; Iron 2mg; Sodium 455mg; Calc 121mg

CLASSIC: Calories per serving: 574, Sat Fat: 5.4g, Sodium: 717mg, Sugars: 7g

MAKEOVER: Calories per serving: 154, Sat Fat: 0.9g, Sodium: 215mg, Sugars: 4g

Coating the tomatoes with cooking spray helps the breading mixture adhere and allows you to use less oil in the pan for crisping.

1. Combine 1 cup water, 1 cup vinegar, sugar, and ½ teaspoon salt in a medium saucepan; bring to a boil. Add tomatoes; cook 2 minutes. Remove from heat; let stand 15 minutes, stirring occasionally. Drain tomatoes; pat dry.

2. Combine 5 tablespoons buttermilk and next 5 ingredients (through garlic), stirring with a whisk. Stir in ¼ teaspoon pepper.

3. Heat a large skillet over medium heat. Add panko to pan; cook 2 minutes or until toasted, stirring frequently. Remove from heat; stir in masa harina, ¼ teaspoon salt, and ¼ teaspoon pepper. Place panko mixture in a shallow dish. Combine 2 tablespoons buttermilk, egg, and egg white, stirring with a whisk. Place flour in another shallow dish. Dredge tomato slices in flour; dip in egg mixture, and dredge in panko mixture, turning to coat.

4. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add half of tomatoes; cook 4 minutes. Coat tops of tomatoes with cooking spray. Turn; add 1½ teaspoons oil to pan. Cook 4 minutes or until golden. Repeat procedure with 1½ tablespoons oil, tomatoes, and cooking spray. Serve with sauce.

Serves 8 (serving size: 2 tomato slices and about 1 tablespoon sauce): Calories 154; Fat 7.7g (sat 0.9g, mono 4.8g, poly 1.2g); Protein 4g; Carb 16g; Fiber 1g; Sugars 4g (est. added sugars: 2g); Chol 23mg; Iron 1mg; Sodium 215mg; Calc 41mg

CLASSIC: Calories per serving: 122, Sat Fat: 3.6g, Sodium: 265mg, Sugars: 0g

MAKEOVER: Calories per serving: 85, Sat Fat: 2.1g, Sodium: 175mg, Sugars: 0g

To make ahead, cover and refrigerate unbaked balls up to 24 hours; or place in a heavy-duty zip-top plastic bag and freeze unbaked balls up to one month. Bake frozen balls at 375° for 22 to 25 minutes or until done.

2. Combine first 5 ingredients in a bowl. Shape mixture into 40 (1½-inch) balls. Place balls on a foil-lined baking sheet coated with cooking spray. Bake at 375° for 18 minutes or until lightly browned and done.

Serves 20 (serving size: 2 sausage balls): Calories 85; Fat 5.3g (sat 2.1g, mono 2.1g, poly 0.5g); Protein 6g; Carb 3g; Fiber 0g; Sugars 0g (est. added sugars: 0g); Chol 17mg; Iron 1mg; Sodium 175mg; Calc 53mg

CLASSIC: Calories per serving: 178, Sat Fat: 3.9g, Sodium: 315mg, Sugars: 2g

MAKEOVER: Calories per serving: 69, Sat Fat: 0.5g, Sodium: 132mg, Sugars: 1g

These delightful party bites are a shift from the normally sausage-laden party fare of legend. Whole-grain rice mix adds richness and a meaty texture to the filling.

2. Clean mushrooms, and remove stems. Finely chop mushroom stems; set aside mushroom caps.

3. Microwave whole-grains mix according to package directions; place in a medium bowl.

4. Heat oil in a large nonstick skillet over medium-high heat. Add chopped mushroom stems, spinach, and next 4 ingredients (through black pepper); sauté 8 minutes or until liquid evaporates. Add spinach mixture to whole-grains mix, and stir in cheese. Cool 5 minutes. Stir in egg.

5. Coat mushroom caps with cooking spray; place on a baking sheet coated with cooking spray. Spoon about 1 heaping tablespoon whole-grains mixture into each mushroom cap; top with panko, and lightly coat with cooking spray. Bake at 350° for 22 to 25 minutes or until panko is golden and filling is warm. Serve immediately.

Serves 12 (serving size: 2 stuffed mushrooms): Calories 69; Fat 1.8g (sat 0.5g, mono 0.5g, poly 0.2g); Protein 3g; Carb 11g; Fiber 1g; Sugars 1g (est. added sugars: 0g); Chol 17mg; Iron 1mg; Sodium 132mg; Calc 22mg

CLASSIC: Calories per serving: 280, Sat Fat: 3.7g, Sodium: 57mg, Sugars: 2g

MAKEOVER: Calories per serving: 96, Sat Fat: 1.1g, Sodium: 129mg, Sugars: 1g

Upping the pepper quantity cuts calories—160 of them. Whole-grain bread thickens and bulks the dip with less fat-filled cheese. Serve with sliced rainbow carrots.

Serves 4 (serving size: ¼ cup): Calories 96; Fat 6.3g (sat 1.1g, mono 4g, poly 1g); Protein 3g; Carb 7g; Fiber 2g; Sugars 1g (est. added sugars: 0g); Chol 2mg; Iron 1mg; Sodium 129mg; Calc 68mg

CLASSIC: Calories per serving: 284, Sat Fat: 6.9g, Sodium: 522mg, Sugars: 4g

MAKEOVER: Calories per serving: 106, Sat Fat: 2.2g, Sodium: 193mg, Sugars: 3g

Loaded with fresh veggies and reduced-fat cheeses, this festive dip will make you the most popular person at the party.

1.3 ounces shredded reduced-fat Monterey Jack cheese with jalapeño peppers (about ⅓ cup)

1. Combine ¼ cup water, ⅛ teaspoon salt, and beans in a medium saucepan over medium-low heat. Cook 7 minutes, stirring frequently and mashing beans with a wooden spoon until almost smooth. Spread bean mixture in a 2-quart baking dish; cool 5 minutes.

2. Combine ¼ cup cilantro, onion, 2 tablespoons lime juice, oil, ¼ teaspoon black pepper, ⅛ teaspoon salt, and tomato; sprinkle over bean mixture.

3. Combine ¼ cup cilantro, 2 tablespoons lime juice, ½ teaspoon salt, ⅛ teaspoon black pepper, and avocado in a bowl; mash with a fork to desired consistency. Spread avocado mixture over tomato mixture; sprinkle with corn.

4. Combine sour cream, chili powder, and cumin; spread over corn. Sprinkle with cheeses, jalapeño pepper, and green onions. Serve immediately, or cover and chill.

Serves 18 (serving size: about ⅓ cup): Calories 106; Fat 6.7g (sat 2.2g, mono 2.8g, poly 0.6g); Protein 4g; Carb 10g; Fiber 3g; Sugars 3g (est. added sugars: 0g); Chol 10mg; Iron 1mg; Sodium 193mg; Calc 52mg

CLASSIC: Calories per serving: 369, Sat Fat: 15.8g, Sodium: 245mg, Sugars: 1g

MAKEOVER: Calories per serving: 75, Sat Fat: 2.2g, Sodium: 214mg, Sugars: 1g

Typically, fondue is a nutritional liability—just a bowl of melted cheese eaten with calorie-dense foods. Here we’ve supplemented some of the cheese with millet cream, a mild yet creamy base that will not break or seize like a traditional fondue can. Serve this fondue with crudités, whole-grain bread, and fruit.

1. To prepare millet cream, bring 2 cups water and millet to a boil in a medium saucepan; cover, reduce heat, and simmer 30 minutes. Remove from heat; let stand 5 minutes. Pour mixture into a blender; add milk. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth (about 3 minutes).

2. To prepare fondue, bring hard cider to a boil in a medium saucepan. Cook until reduced to ¾ cup (about 10 minutes). Add 1⅓ cups millet cream and salt, stirring with a whisk. Reserve remaining millet cream for another use. Reduce heat to low; add cheeses, stirring until cheeses melt. Serve immediately.

Serves 14 (serving size: ¼ cup): Calories 75; Fat 3.6g (sat 2.2g, mono 0.7g, poly 0.2g); Protein 4g; Carb 4g; Fiber 0g; Sugars 1g (est. added sugars: 0g); Chol 12mg; Iron 0mg; Sodium 214mg; Calc 116mg

CLASSIC: Calories per serving: 149, Sat Fat: 5.8g, Sodium: 189mg, Sugars: 1g

MAKEOVER: Calories per serving: 58, Sat Fat: 2.1g, Sodium: 186mg, Sugars: 1g

This cheese ball uses canned beans instead of a calorie-laden, creamy cheese as a binder for a delicious and colorful appetizer. Further cut calories and fat by serving with vegetable crudités instead of crackers or chips. Plenty of vegetables and herbs keep the flavor fresh and intense, so a little goes a long way.

1. Combine first 3 ingredients in a food processor; pulse 5 to 6 times or until mixture is blended but not completely smooth. Transfer cheese mixture to a medium bowl; fold in bell pepper, 1 teaspoon rind, and next 4 ingredients (through olives). Form cheese mixture into a ball, using a rubber spatula.

2. Combine toasted panko and ½ teaspoon rind on a large plate. Gently roll cheese ball in panko, coating well. Discard remaining panko. Chill 30 minutes. Serve with assorted fresh vegetables and crackers.

Serves 20 (serving size: 2 tablespoons): Calories 58; Fat 3.5g (sat 2.1g, mono 0.7g, poly 0.2g); Protein 3g; Carb 4g; Fiber 1g; Sugars 1g (est. added sugars: 0g); Chol 12mg; Iron 0mg; Sodium 186mg; Calc 67mg

CLASSIC: Calories per serving: 284, Sat Fat: 3.6g, Sodium: 604mg, Sugars: 3g

MAKEOVER: Calories per serving: 80, Sat Fat: 0.8g, Sodium: 165mg, Sugars: 2g

Although avocados are loaded with potassium and healthful monounsaturated fats, the calories can add up quickly when dipping. Stretching out the avocado with grilled vegetables is an excellent way to push the calories further.

2. Cut bell peppers in quarters; discard seeds and membranes. Place pepper quarters, onion slices, and jalapeño pepper on a large jelly-roll pan; drizzle with oil, and sprinkle with ¼ teaspoon salt. Place bell pepper quarters, onion slices, and jalapeño pepper on grill rack coated with cooking spray. Grill 8 to 10 minutes or until bell pepper quarters and onion slices are crisp-tender and jalapeño pepper is blistered, turning after 4 minutes. Remove vegetables from grill; cool slightly.

3. Coarsely chop bell pepper quarters and onion slices; place in a medium bowl. Cut jalapeño pepper in half; discard seeds. Finely chop jalapeño pepper; add to bowl. Stir in cilantro, lime juice, avocado, and ¾ teaspoon salt; stir gently, mashing avocado to desired consistency. Fold in diced tomato, and serve with baked tortilla chips, if desired.

Serves 12 (serving size: ¼ cup guacamole): Calories 80; Fat 6.2g (sat 0.8g, mono 4g, poly 0.1g); Protein 1g; Carb 6g; Fiber 3g; Sugars 2g (est. added sugars: 0g); Chol 0mg; Iron 0mg; Sodium 165mg; Calc 10mg

CLASSIC: Calories per serving: 736, Sat Fat: 17.9g, Sodium: 1070mg, Sugars: 10g

MAKEOVER: Calories per serving: 419, Sat Fat: 4.8g, Sodium: 685mg, Sugars: 4g

This beefy pie delivers all the zingy flavors of a street taco: tangy lime, fragrant cilantro, and smoky chiles.

1. Remove dough from refrigerator. Let stand at room temperature, covered, 30 minutes.

2. Preheat broiler. Arrange poblanos on a foil-lined baking sheet. Broil 8 minutes or until charred on all sides, turning occasionally. Wrap peppers in foil; close tightly. Let stand 15 minutes. Peel and seed peppers; discard skin, membrane, and seeds. Cut into ¼-inch-thick strips. Place a pizza stone or heavy baking sheet in oven. Preheat oven to 500° (keep pizza stone or baking sheet in oven as it preheats).

3. Sprinkle steak with cumin, chipotle powder, and salt. Heat a grill pan over high heat. Coat pan with cooking spray. Add steak to pan; cook 4 minutes on each side or until well marked. Let stand 10 minutes. Thinly slice steak across the grain.

4. Add onion rings to pan; grill 4 minutes on each side or until well marked. Place in a bowl; cover with plastic wrap. Combine marinara and adobo sauce. Roll dough into a 15 x 9–inch rectangle on a lightly floured surface. Pierce dough liberally with a fork. Sprinkle cornmeal on pizza stone. Place dough on hot stone; bake at 500° for 5 minutes. Remove stone from oven. Spread sauce mixture over dough, leaving a ½-inch border; top with mozzarella and cheddar. Arrange poblano and onion slices over pizza; top with steak. Sprinkle with queso fresco. Return stone to oven; bake pizza 9 minutes or until crust is done.

5. Combine tomato, juice, and minced red onion; sprinkle tomato mixture over pizza. Top with cilantro sprigs, if desired.

Serves 4 (serving size: 2 slices): Calories 419; Fat 10.2g (sat 4.8g, mono 3.7g, poly 1g); Protein 26g; Carb 54g; Fiber 9g; Sugars 4g (est. added sugars: 0g); Chol 49mg; Iron 3mg; Sodium 685mg; Calc 153mg

CLASSIC: Calories per serving: 746, Sat Fat: 18g, Sodium: 1789mg, Sugars: 10g

MAKEOVER: Calories per serving: 344, Sat Fat: 4.1g, Sodium: 640mg, Sugars: 3g

Purchase fresh pizza dough from your supermarket’s bakery section. Or you may be able to swing by your favorite pizza parlor and pick some up. Turkey sausage adds meaty flavor with less fat and fewer calories. Fresh mozzarella cheese adds melty goodness with less sodium than preshredded.

2. Roll dough into a 14-inch circle on a lightly floured surface. Place dough on a 14-inch pizza pan or baking sheet coated with cooking spray.

3. Heat olive oil in a large nonstick skillet over medium-high heat. Remove casing from sausage link. Add sausage to pan; cook 2 minutes, stirring to crumble. Add mushrooms, bell peppers, onion, crushed red pepper, and garlic; sauté 4 minutes, stirring occasionally.

4. Spread sauce over dough, leaving a 1-inch border. Arrange cheese over sauce. Arrange turkey mixture over cheese. Bake at 500° for 15 minutes or until crust and cheese are browned.

Serves 6 (serving size: 2 wedges): Calories 344; Fat 11.3g (sat 4.1g, mono 3.9g, poly 1.8g); Protein 14g; Carb 53g; Fiber 2g; Sugars 3g (est. added sugars: 0g); Chol 31mg; Iron 3mg; Sodium 640mg; Calc 132mg

CLASSIC: Calories per serving: 693, Sat Fat: 18.8g, Sodium: 1339mg, Sugars: 6g

MAKEOVER: Calories per serving: 404, Sat Fat: 5.9g, Sodium: 607mg, Sugars: 3g

1. Pour ¾ cup warm water in the bowl of a stand mixer with dough hook attached. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour to ¾ cup water; beat until combined. Cover and let stand 20 minutes. Combine ¼ cup water and yeast in a small bowl; let stand 5 minutes or until bubbly. Add yeast mixture, oil, and salt to flour mixture; beat 5 minutes or until a soft dough forms. Place dough in a large bowl coated with cooking spray; cover surface of dough with plastic wrap lightly coated with cooking spray. Refrigerate 24 hours.

2. Remove dough from refrigerator. Let stand, covered, 1 hour or until dough comes to room temperature. Punch dough down. Roll dough into a 14 x 11–inch rectangle on a lightly floured surface. Press dough into bottom and partially up sides of a 13 x 9–inch metal baking pan coated with cooking spray. Cover dough loosely with plastic wrap.

3. Place a baking sheet in oven on bottom rack. Preheat oven to 450° (leave pan in oven as it preheats).

4. Arrange ¾ cup mozzarella over dough; top with Basic Pizza Sauce, pepperoni slices, Parmigiano-Reggiano, and ½ cup mozzarella. Place pan on baking sheet in oven; bake at 450° for 25 minutes or until crust is golden. Cut pizza into 6 rectangles.

Serves 6 (serving size: 1 rectangle): Calories 404; Fat 16.3g (sat 5.9g, mono 7.8g, poly 1.5g); Protein 17g; Carb 47g; Fiber 3g; Sugars 3g (est. added sugars: 0g); Chol 26mg; Iron 4mg; Sodium 607mg; Calc 244mg

1. Heat oil in a medium saucepan over medium heat. Add garlic to pan; cook 1 minute, stirring frequently. Remove tomatoes from can using a slotted spoon, reserving juices. Crush tomatoes. Stir tomatoes, juices, salt, and oregano into garlic mixture; bring to a boil. Reduce heat, and simmer 30 minutes,stirring occasionally.

CLASSIC: Calories per serving: 523, Sat Fat: 12.1g, Sodium: 1244mg, Sugars: 2g

MAKEOVER: Calories per serving: 402, Sat Fat: 5.2g, Sodium: 688mg, Sugars: 2g

Try this trick to get ultrathin fresh mozzarella slices: Pat mozzarella ball dry, and place in the freezer for about 30 minutes. You’ll be able to cut paper-thin slices, which allow for more creamy, cheesy coverage.

1. Remove dough from refrigerator. Let stand at room temperature, covered, 20 minutes.

2. Place a pizza stone or heavy baking sheet in oven on middle rack. Preheat oven to 500°. Preheat pizza stone for 30 minutes before baking dough.

3. Heat a small skillet over medium heat. Add oil to pan; swirl to coat. Add garlic; cook 2 minutes or until garlic is lightly browned. Remove garlic with a slotted spoon. Finely chop garlic. Reserve oil.

4. Place chopped garlic, ricotta, mayonnaise, thyme, pepper, and Parmigiano-Reggiano cheese in a medium bowl. Beat with a mixer at medium-high speed until almost smooth (about 2 minutes).

5. Roll dough into a 14-inch circle on a lightly floured surface; pierce surface of dough liberally with a fork. Carefully remove pizza stone from oven. Arrange dough on pizza stone. Bake at 500° for 5 minutes. Spread ricotta mixture over crust, leaving a ½-inch border. Arrange mozzarella over ricotta mixture. Bake at 500° for 10 minutes or until crust and cheese are browned.

6. Combine reserved oil, juice, and vinegar in a medium bowl. Add arugula; toss to coat. Top pizza with arugula mixture. Cut pizza into 4 large pieces.

Serves 4 (serving size: 1 piece): Calories 402; Fat 13.3g (sat 5.2g, mono 4.6g, poly 1.5g); Protein 19g; Carb 46g; Fiber 6g; Sugars 2g (est. added sugars: 0g); Chol 31mg; Iron 1mg; Sodium 688mg; Calc 321mg

CLASSIC: Calories per serving: 508, Sat Fat: 10.2g, Sodium: 1063mg, Sugars: 2g

MAKEOVER: Calories per serving: 360, Sat Fat: 4.9g, Sodium: 424mg, Sugars: 2g

Because this classic Neapolitan-style pizza is so simple, it depends on quality ingredients like fresh basil and mozzarella. Making a homemade pizza sauce drastically reduces the sodium.

1. Pour ¾ cup warm water in the bowl of a stand mixer with dough hook attached. Weigh or lightly spoon flour into dry measuring cups and spoons; level with a knife. Add flour to ¾ cup water; beat until combined. Cover and let stand 20 minutes. Combine ¼ cup water and yeast in a small bowl; let stand 5 minutes or until bubbly. Add yeast mixture, oil, and ½ teaspoon salt to flour mixture; beat 5 minutes or until a soft dough forms. Place dough in a large bowl coated with cooking spray; cover surface of dough with plastic wrap lightly coated with cooking spray. Refrigerate 24 hours.

2. Remove dough from refrigerator. Let stand, covered, 1 hour or until dough comes to room temperature. Punch dough down. Press dough into a 12-inch circle on a lightly floured baking sheet, without raised sides, sprinkled with cornmeal. Crimp edges to form a ½-inch border. Cover dough loosely with plastic wrap.

3. Place a pizza stone in oven on bottom rack. Preheat oven to 550°. Preheat pizza stone for 30 minutes before baking dough.

4. Remove plastic wrap from dough. Sprinkle dough with ¼ teaspoon salt. Spread Basic Pizza Sauce over dough, leaving a ½-inch border. Arrange cheese over pizza. Slide pizza onto preheated pizza stone, using a spatula as a guide. Bake at 550° for 11 minutes or until crust is golden. Cut pizza into 10 wedges; sprinkle with basil leaves.

Serves 5 (serving size: 2 wedges): Calories 360; Fat 13.6g (sat 4.9g, mono 4.4g, poly 1g); Protein 13g; Carb 46g; Fiber 2g; Sugars 2g (est. added sugars: 0g); Chol 23mg; Iron 2mg; Sodium 424mg; Calc 17mg

CLASSIC: Calories per serving: 837, Sat Fat: 14g, Sodium: 1721mg, Sugars: 17g

MAKEOVER: Calories per serving: 252, Sat Fat: 3.1g, Sodium: 494mg, Sugars: 5g

2. Place pizza crust on a baking sheet. Spread sauce over crust, leaving a ½-inch border. Top with chicken and remaining ingredients. Place baking sheet in oven on middle rack. Bake at 500° for 10 minutes or until cheese melts and crust is crisp. Cut into 12 wedges.

Serves 6 (serving size: 2 wedges): Calories 252; Fat 8.5g (sat 3.1g, mono 2.2g, poly 2.7g); Protein 17g; Carb 27g; Fiber 2g; Sugars 5g (est. added sugars: 4g); Chol 38mg; Iron 2mg; Sodium 494mg; Calc 92mg

CLASSIC: Calories per serving: 555, Sat Fat: 9.4g, Sodium: 1479mg, Sugars: 5g

MAKEOVER: Calories per serving: 314, Sat Fat: 3.2g, Sodium: 608mg, Sugars: 2g

A pound of pizza dough is less than most pizzerias use, so it will stretch further for a crispier crust. If serving four people, use 12 ounces of dough for the pizza, and cut the rest into strips; brush with olive oil, garlic, and herbs, and bake for breadsticks.

1. Place dough in a bowl coated with cooking spray. Let dough stand, covered, 30 minutes or until dough comes to room temperature.

2. Arrange tomato slices on a jelly-roll pan lined with paper towels; top with additional paper towels. Let stand 30 minutes.

3. Place a pizza stone or heavy baking sheet in oven on bottom rack. Preheat oven to 500°. Preheat pizza stone or heavy baking sheet 30 minutes before baking dough.

4. Combine tomatoes, 2 tablespoons oil, and garlic. Sprinkle cornmeal on a lightly floured baking sheet without raised edges. Roll dough into a 14-inch circle on prepared baking sheet. Pierce dough liberally with a fork. Arrange tomato mixture over dough. Crumble cheese; sprinkle over pizza. Slide pizza onto preheated pizza stone or heavy baking sheet, using a spatula as a guide. Bake at 500° for 19 minutes or until crust is golden and cheese is lightly browned. Remove from oven; top with olives and basil. Brush edges of crust with 1½ teaspoons oil. Cut pizza into 6 wedges.

Serves 6 (serving size: 1 wedge): Calories 314; Fat 12g (sat 3.2g, mono 7.1g, poly 1.3g); Protein 10g; Carb 40g; Fiber 6g; Sugars 2g (est. added sugars: 0g); Chol 13mg; Iron 1mg; Sodium 608mg; Calc 82mg

CLASSIC: Calories per serving: 424, Sat Fat: 8.8g, Sodium: 23mg, Sugars: 51g

MAKEOVER: Calories per serving: 158, Sat Fat: 1g, Sodium: 57mg, Sugars: 16g

Freezing the cubed fresh pineapple adds a velvety texture and keeps the cocktail frozen longer. It gets sweetened with agave nectar, while aged rum adds depth.

1. Combine 2 cups coconut and evaporated milk in a medium saucepan over medium heat; cook about 7 minutes or until tiny bubbles form around edge (do not boil). Remove from heat. Cover and chill at least 4 hours or up to overnight.

2. Arrange pineapple cubes in a single layer on a baking sheet; freeze at least 1 hour or until firm.

3. Strain coconut mixture through a sieve over a medium bowl, pressing coconut with the back of a spoon to remove as much milk as possible. Discard solids.

4. Combine pineapple, ice cubes, rum, juice, and agave nectar in a blender; process until smooth. Add milk mixture; process until smooth. Serve with pineapple wedges.

Serves 8 (serving size: about ⅔ cup): Calories 158; Fat 1.2g (sat 1g, mono 0.1g, poly 0g); Protein 4g; Carb 19g; Fiber 1g; Sugars 16g (est. added sugars: 4g); Chol 2mg; Iron 0mg; Sodium 57mg; Calc 124mg

CLASSIC: Calories per serving: 220, Sat Fat: 0g, Sodium: 13mg, Sugars: 18g

MAKEOVER: Calories per serving: 155, Sat Fat: 0g, Sodium: 11mg, Sugars: 15g

We recommend zesty Spanish albariño, but you can use any other refreshing white wine. Adding club soda and peach slices bulks up this refreshing cocktail.

1. Combine sugar and brandy in a pitcher; stir until sugar dissolves. Add cherries or strawberries and wine; chill 8 hours or up to overnight. Just before serving, stir in club soda, peach slices, thyme, and basil, if desired.

Serves 8 (serving size: about ⅔ cup): Calories 155; Fat 0.2g (sat 0g, mono 0g, poly 0g); Protein 1g; Carb 18g; Fiber 1g; Sugars 15g (est. added sugars: 6g); Chol 0mg; Iron 1mg; Sodium 11mg; Calc 18mg

CLASSIC: Calories per serving: 188, Sat Fat: 0g, Sodium: 1mg, Sugars: 46g

MAKEOVER: Calories per serving: 98, Sat Fat: 0g, Sodium: 0mg, Sugars: 23g

The natural sweetness of juicy, ripe peaches means you need less added sugar, and you get the nutritional benefit of fresh fruit.

1. Combine first 3 ingredients in a medium saucepan over medium-high heat. Bring to a boil; reduce heat, and simmer 3 minutes. Place peach mixture in a blender; let stand 20 minutes. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Refrigerate at least 3 hours.

2. Press peach mixture through a sieve over a bowl, reserving liquid; discard solids. Stir in lemon juice. Place ½ cup ice in each of 8 glasses. Pour about ⅔ cup lemonade into each glass; garnish each serving with 1 peach wedge.

Serves 8: Calories 98; Fat 0.1g (sat 0g, mono 0g, poly 0g); Protein 1g; Carb 26g; Fiber 1g; Sugars 23g (est. added sugars: 19g); Chol 0mg; Iron 0mg; Sodium 0mg; Calc 4mg

CLASSIC: Calories per serving: 562, Sat Fat: 0g, Sodium: 1443mg, Sugars: 63g

MAKEOVER: Calories per serving: 164, Sat Fat: 0g, Sodium: 3mg, Sugars: 1g

Full of flavor, this beautifully presented beverage is made lighter and effervescent with the addition of lime-flavored sparkling water. All of the flavor, none of the guilt, and very refreshing.

1. Place ice cubes in a small heavy-duty zip-top plastic bag. Lightly crush ice cubes with a meat mallet or small heavy skillet until you have medium-sized crushed ice. Place ice in freezer.

2. Place lime juice in a bowl. Place salt on a small plate. Dip rims of 2 tall glasses in lime juice; gently roll rims of glasses in salt, if desired. Discard remaining salt.

3. Combine remaining lime juice, tequila, and Cointreau in a cocktail shaker filled with whole ice cubes; shake vigorously.

4. Divide crushed ice, lime slices, and orange slices between prepared glasses. Strain tequila mixture into glasses, and top each with ½ cup sparkling water; stir gently. Serve immediately.

Serves 2 (serving size: about 1 cup): Calories 164; Fat 0g (sat 0g, mono 0g, poly 0g); Protein 0g; Carb 10g; Fiber 0g; Sugars 1g (est. added sugars: 0g); Chol 0mg; Iron 0mg; Sodium 3mg; Calc 9mg

CLASSIC: Calories per serving: 208, Sat Fat: 1.5g, Sodium: 148mg, Sugars: 16g

MAKEOVER: Calories per serving: 167, Sat Fat: 0.5g, Sodium: 151mg, Sugars: 16g

This zucchini quick bread has a tropical twist to it—crushed pineapple. Cinnamon and vanilla tie the flavors together and make this a delicious treat for breakfast or a snack.

2. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cinnamon, and next 3 ingredients (through baking powder) in a large bowl, stirring well with a whisk.

3. Beat eggs with a mixer at medium speed until foamy. Add sugar, zucchini, oil, egg substitute, and vanilla, beating until well blended. Add zucchini mixture to flour mixture, stirring just until moist. Fold in pineapple. Spoon batter into 2 (9 x 5–inch) loaf pans coated with baking spray. Bake at 325° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack; remove from pans. Cool completely on wire rack.

Serves 14 (serving size: 1 slice): Calories 167; Fat 5.9g (sat 0.5g, mono 3.3g, poly 1.7g); Protein 2g; Carb 27g; Fiber 1g; Sugars 16g (est. added sugars: 14g); Chol 15mg; Iron 1mg; Sodium 151mg; Calc 16mg

CRAZY TRICK

Crushed pineapple adds natural sweetness while zucchini adds bulk for fewer calroies.

CLASSIC: Calories per serving: 291, Sat Fat: 1.9g, Sodium: 365mg, Sugars: 26g

MAKEOVER: Calories per serving: 194, Sat Fat: 0.6g, Sodium: 287mg, Sugars: 19g

Give the second loaf away, or wrap in plastic wrap and freeze for up to two months.

2. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, salt, and next 4 ingredients (through pumpkin pie spice) in a medium bowl; stir with a whisk.

4. Place sugar and next 4 ingredients (through eggs) in a large bowl; beat with a mixer at medium-high speed until well blended. Add flaxseed mixture and pumpkin; beat at low speed just until blended. Add flour mixture; beat just until combined. Divide batter between 2 (9 x 5–inch) loaf pans coated with cooking spray. Bake at 350° for 1 hour and 10 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pans. Cool completely on wire rack.

Serves 14 (serving size: 1 slice): Calories 194; Fat 6.5g (sat 0.6g, mono 3.4g, poly 2.1g); Protein 3g; Carb 31g; Fiber 1g; Sugars 19g (est. added sugars: 18g); Chol 15mg; Iron 1mg; Sodium 287mg; Calc 27mg

SECRET TO SUCCESS

Ground flaxseed and water add moisture to the batter for a smooth-textured bread.

CLASSIC: Calories per serving: 365, Sat Fat: 7.9g, Sodium: 338mg, Sugars: 32g

MAKEOVER: Calories per serving: 191, Sat Fat: 1.5g, Sodium: 165mg, Sugars: 17g

Sautéing the bananas in butter and brown sugar until lightly caramelized deepens the banana flavor in this bread, while canola oil and buttermilk ensure a moist, tender crumb. Try to scrape all of the caramelized bits from your skillet after cooking the bananas to extract every bit of flavor.

2. Melt butter in a large skillet over medium-high heat. Add brown sugar and banana; cook 4 minutes or until banana is lightly caramelized, stirring occasionally. Place banana mixture in a large bowl; cool 10 minutes. Beat banana mixture with a mixer at medium speed until smooth. Add granulated sugar and next 4 ingredients (through eggs); beat until smooth.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 3 ingredients (through cinnamon), stirring with a whisk; add to banana mixture, and beat at low speed just until combined. Scrape batter into a 9 x 5–inch loaf pan coated with cooking spray.

4. Bake at 350° for 55 minutes or until a wooden pick inserted in center comes out with moist crumbs clinging. Cool 10 minutes in pan on a wire rack. Remove bread from pan, and cool on wire rack.

Serves 16 (serving size: 1 slice): Calories 191; Fat 5.9g (sat 1.5g, mono 2.8g, poly 1.3g); Protein 3g; Carb 32g; Fiber 1g; Sugars 17g (est. added sugars: 8g); Chol 28mg; Iron 1mg; Sodium 165mg; Calc 19mg

CLASSIC: Calories per serving: 524, Sat Fat: 15.7g, Sodium: 511mg, Sugars: 8g

MAKEOVER: Calories per serving: 128, Sat Fat: 2.8g, Sodium: 94mg, Sugars: 3g

Slimming down the trinity of butter, eggs, and sugar doesn’t sacrifice flavor and texture thanks to an overnight rise.

1. Dissolve yeast in warm milk in the bowl of a stand mixer fitted with the paddle attachment; let stand 5 minutes. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour, sugar, salt, and lightly beaten eggs to milk mixture; beat at low speed until smooth, scraping sides of bowl with a spatula as needed. Remove paddle attachment; insert dough hook. Beat dough at low speed 5 minutes or until soft and elastic and dough just begins to pull away from sides of bowl. Cut 6 ½ tablespoons butter into large cubes; add half of butter cubes to dough, beating at medium speed to blend. Add remaining half of butter cubes to dough, beating at medium speed until incorporated. Beat dough at medium speed 4 minutes or until smooth and elastic.

2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; form into a ball. Return dough to bowl; cover with plastic wrap. Refrigerate 8 hours or overnight.

3. Uncover dough; let stand 90 minutes or until dough reaches room temperature. Divide dough into 4 equal portions. Working with 1 portion at a time (cover remaining dough to keep from drying), cut dough portion into 6 equal pieces. Roll each piece into a 1½-inch ball. Repeat procedure with remaining 3 dough portions to make 24 rolls total. Place rolls in muffin cups coated with cooking spray. Cover and let rise 45 minutes or until almost doubled in size.

5. Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg mixture. Bake at 350° for 14 minutes or until golden. Place pans on wire racks. Place 2 tablespoons butter in a microwave-safe bowl; microwave at HIGH 20 seconds or until butter melts. Brush butter onto rolls.

Serves 24 (serving size: 1 roll): Calories 128; Fat 4.9g (sat 2.8g, mono 1.4g, poly 0.4g); Protein 3g; Carb 17g; Fiber 1g; Sugars 3g (est. added sugars: 3g); Chol 41mg; Iron 1mg; Sodium 94mg; Calc 13mg

CRAZY TRICK

You don’t need a brioche pan for this recipe—a muffin tin works well. Be sure to start the dough a day ahead, as the overnight rise is essential for bakery-like flavor.

CLASSIC: Calories per serving: 415, Sat Fat: 14.3g, Sodium: 237mg, Sugars: 22g

MAKEOVER: Calories per serving: 224, Sat Fat: 4.1g, Sodium: 218mg, Sugars: 12g

We trimmed sugar and fat like a pro by using honey instead of sugar, light sour cream, less butter, and a light powdered sugar glaze.

1. To prepare sponge, combine first 4 ingredients in a medium bowl, stirring well with a whisk. Cover loosely with plastic wrap; let stand 15 minutes.

2. To prepare dough, weigh or lightly spoon 6.75 ounces (about 1½ cups) all-purpose flour and pastry flour into dry measuring cups; level with a knife. Combine ¼ cup granulated sugar, sour cream, butter, vanilla, ¾ teaspoon salt, 1 egg, and sponge in a large bowl; beat with a mixer at medium speed 1 minute or until well combined. Add flours; beat at low speed 3 minutes or until a soft dough forms. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 4 minutes), adding 1.15 ounces all-purpose flour, 1 tablespoon at a time, to prevent dough from sticking. Place dough in a large bowl coated with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 1 hour and 15 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

3. To prepare filling, combine cream cheese and next 4 ingredients (through dash of salt) in a medium bowl; beat with a mixer at medium speed until smooth.

4. Punch dough down; roll dough into a 12 x 15–inch rectangle on lightly floured parchment paper. Spread cream cheese mixture down center of dough, leaving about a 5-inch border on each side and a 1-inch border at top and bottom of rectangle. Make 5-inch cuts about 1 inch apart on both sides of dough to meet filling using a sharp knife or kitchen shears. Remove 4 outer corner strips of dough from rectangle; discard. Fold top and bottom 1-inch portions of dough over filling. Fold strips over filling, alternating strips diagonally over filling. Press ends to seal. Transfer braid and parchment paper to a baking sheet. Cover and let rise 45 minutes.

5. Preheat oven to 375°. Combine 1 teaspoon water and 1 egg; stir with a whisk. Brush braid with egg mixture. Bake at 375° for 20 minutes or until golden. Cool on a wire rack 10 minutes.

6. Combine powdered sugar and 2 teaspoons milk in a bowl, stirring until smooth. Drizzle glaze over braid; sprinkle with nuts.

Serves 12 (serving size: 1 slice): Calories 224; Fat 7.9g (sat 4.1g, mono 2.3g, poly 0.6g); Protein 6g; Carb 32g; Fiber 2g; Sugars 12g (est. added sugars: 10g); Chol 50mg; Iron 2mg; Sodium 218mg; Calc 63mg

SECRET TO SUCCESS

The Danish can be made the night before, through step 4. Cover, refrigerate overnight, and bring braid to room temperature before proceeding with step 5.

CLASSIC: Calories per serving: 339, Sat Fat: 5.7g, Sodium: 456mg, Sugars: 32g

MAKEOVER: Calories per serving: 168, Sat Fat: 1.7g, Sodium: 183mg, Sugars: 10g

Bring the bran muffin back into balanced territory with 100% whole grains and no refined sugar—but still keep it moist and packed with flavor.

2. Spread bran on a baking sheet. Bake at 350° for 8 to 10 minutes or until lightly browned, stirring once.

3. Combine dates and juice in a medium saucepan over medium heat; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove from heat; uncover and let stand 5 minutes. Place date mixture in a food processor or blender; process until smooth. Add buttermilk and next 4 ingredients (through vanilla); process until smooth.

4. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, bran, baking powder, and next 3 ingredients (through salt) in a medium bowl, stirring with a whisk. Add date mixture to bran mixture, stirring just until moist. Add eggs, stirring just until combined. Place 12 muffin cup liners in muffin cups; coat liners with cooking spray. Spoon batter into muffin cups. Bake at 350° for 28 minutes or until a wooden pick inserted in center comes out clean. Remove muffins from pan; cool on a wire rack.

Serves 12 (serving size: 1 muffin): Calories 168; Fat 5.4g (sat 1.7g, mono 2.3g, poly 0.9g); Protein 4g; Carb 29g; Fiber 7g; Sugars 10g (est. added sugars: 0g); Chol 36mg; Iron 2mg; Sodium 183mg; Calc 89mg

CLASSIC: Calories per serving: 274, Sat Fat: 7.8g, Sodium: 247mg, Sugars: 20g

MAKEOVER: Calories per serving: 248, Sat Fat: 4g, Sodium: 258mg, Sugars: 16g

Heart-healthy canola oil, whole-wheat flour, and reduced-fat sour cream provide plenty of moisture and richness, and with a crumbly, sweet streusel topping, you’ll never miss the fat and calories of the original.

1. Preheat oven to 425°. Place 12 muffin cup liners in muffin cups. Lightly coat liners with cooking spray.

2. To prepare topping, place oats, brown sugar, 1 tablespoon flour, and cinnamon in a bowl, stirring with a whisk. Drizzle 1 tablespoon melted butter over top; toss with a fork until combined.

3. To prepare muffins, weigh or lightly spoon 9 ounces (about 2 cups) flour into dry measuring cups; level with a knife. Combine flour, baking powder, salt, and baking soda in a bowl, stirring with a whisk.

4. Place 2 tablespoons melted butter, sour cream, granulated sugar, oil, vanilla, and egg in a bowl; stir well with a whisk to completely combine. Add sour cream mixture to flour mixture; stir just until combined. Gently stir in blueberries. Divide batter among prepared muffin cups. Sprinkle with topping. Bake at 425° for 5 minutes. Reduce oven temperature to 375°; bake an additional 13 minutes or until a wooden pick inserted in center comes out clean. Cool muffins in pan 5 minutes. Remove from pan; cool completely on a wire rack.

Serves 12 (serving size: 1 muffin): Calories 248; Fat 10.8g (sat 4g, mono 4g, poly 1.6g); Protein 5g; Carb 32g; Fiber 3g; Sugars 16g (est. added sugars 13g); Chol 24mg; Iron 1mg; Sodium 258mg; Calc 68mg

CLASSIC: Calories per serving: 312, Sat Fat: 10.5g, Sodium: 502mg, Sugars: 2g

MAKEOVER: Calories per serving: 133, Sat Fat: 2.6g, Sodium: 305mg, Sugars: 0g

Stir melted butter into cold, nonfat buttermilk and let everything get lumpy as the butter solidifies. Those little pockets of butter disperse evenly throughout the batter, allowing us to use half the amount of the original. White whole-wheat flour adds nutty, whole-grain goodness, and a touch of canola oil keeps the biscuits nice and tender.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, baking powder, sugar, salt, and baking soda in a large bowl, stirring with a whisk to combine.

3. Place butter in a microwave-safe bowl. Microwave at HIGH 1 minute or until completely melted. Add cold buttermilk, stirring until butter forms small clumps. Add oil, stirring to combine.

4. Add buttermilk mixture to flour mixture; stir with a rubber spatula just until incorporated (do not overmix) and batter pulls away from sides of bowl (batter will be very wet).

5. Drop batter in mounds of 2 heaping tablespoonfuls onto a baking sheet lined with parchment paper. Bake at 450° for 11 minutes or until golden. Cool 3 minutes; serve warm.

Serves 12 (serving size: 1 biscuit): Calories 133; Fat 5.4g (sat 2.6g, mono 1.8g, poly 0.6g); Protein 4g; Carb 18g; Fiber 1g; Sugars 0g (est. added sugars: 0g); Chol 10mg; Iron 1mg; Sodium 305mg; Calc 82mg

CLASSIC: Calories per serving: 268, Sat Fat: 4.8g, Sodium: 277mg, Sugars: 20g

MAKEOVER: Calories per serving: 179, Sat Fat: 1.4g, Sodium: 111mg, Sugars: 12g

1. To prepare rolls, combine first 3 ingredients in a small bowl; let stand 10 minutes. Drain fruit in a colander over a bowl, reserving fruit and juice.

2. Weigh or lightly spoon 18.5 ounces (about 4 cups plus 2 tablespoons) all-purpose flour and pastry flour into dry measuring cups; level with a knife. Combine flours, salt, and next 5 ingredients (through yeast) in the bowl of a stand mixer with dough hook attached; beat until combined. Combine reserved orange juice, fat-free milk, honey, butter, and 2 eggs in a bowl, stirring with a whisk. With mixer on, slowly add milk mixture to flour mixture; beat at medium-low speed 7 minutes. Turn dough out onto a lightly floured surface. Add reserved fruit. Knead 2 minutes or until smooth and elastic; add enough of 2 tablespoons all-purpose flour to prevent dough from sticking. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. Punch dough down; cover and let rest 5 minutes. Divide into 24 equal portions; roll each portion into a ball. Place rolls in muffin cups coated with cooking spray. Cover and let rise 1 hour or until almost doubled in size.

3. Preheat oven to 350°. Combine 1 tablespoon water and egg white; stir with a whisk. Gently brush rolls with egg white mixture. Bake at 350° for 20 minutes or until golden, rotating pans once during baking. Remove from pans; cool 10 minutes on a wire rack.

4. In a bowl, whisk 1 cup powdered sugar, 1 tablespoon milk, and lemon juice. Microwave at HIGH 20 seconds. Pipe a cross on top of warm bun.

Serves 24 (serving size: 1 bun): Calories 179; Fat 2.8g (sat 1.4g, mono 0.7g, poly 0.2g); Protein 5g; Carb 35g; Fiber 2g; Sugars 12g (est. added sugars: 8g); Chol 23mg; Iron 1mg; Sodium 111mg; Calc 29mg

CLASSIC: Calories per serving: 345, Sat Fat: 4.5g, Sodium: 232mg, Sugars: 39g

MAKEOVER: Calories per serving: 178, Sat Fat: 3.2g, Sodium: 146mg, Sugars: 16g

The biggest change occurred when we slashed the butter content in the dough to ¼ cup, but we kept enough to maintain the original’s tender, pillowy texture. We kept most of the butter originally in the glaze because it imparts rich flavor at first bite.

1. To prepare dough, dissolve yeast in ½ cup warm water in a large bowl; let stand 5 minutes. Add ¼ cup sugar, ½ cup sour cream, 2 tablespoons softened butter, salt, and egg; beat with a mixer at medium speed until smooth. Lightly spoon flour into dry measuring cups; level with a knife. Add 2 cups flour to yeast mixture; beat until smooth. Add 1 cup flour to yeast mixture, stirring until a soft dough forms. Turn dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes), adding enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel sticky).

2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour and 15 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

3. Punch dough down; cover and let rest 5 minutes. Divide dough in half. Working with 1 portion at a time (cover remaining dough to prevent drying), roll each portion of dough into a 12-inch circle on a floured surface. Brush surface of each circle with 1 tablespoon melted butter. Combine ¾ cup sugar and rind. Sprinkle half of sugar mixture over each circle. Cut each circle into 12 wedges. Roll up each wedge tightly, beginning at wide end. Place rolls, point sides down, in a 13 x 9–inch baking pan coated with cooking spray. Cover and let rise 25 minutes or until doubled in size.

6. While rolls bake, prepare glaze. Combine ¾ cup sugar, ¼ cup butter, and orange juice in a small saucepan; bring to a boil over medium-high heat. Cook 3 minutes or until sugar dissolves, stirring occasionally. Remove from heat; cool slightly. Stir in ½ cup sour cream. Drizzle glaze over warm rolls; let stand 20 minutes before serving.

Serves 24 (serving size: 1 roll): Calories 178; Fat 5.6g (sat 3.2g, mono 1.3g, poly 0.3g); Protein 3g; Carb 30g; Fiber 1g; Sugars 16g (est. added sugars: 15g); Chol 24mg; Iron 1mg; Sodium 146mg; Calc 23mg

CLASSIC: Calories per serving: 437, Sat Fat: 10.3g, Sodium: 282mg, Sugars: 36g

MAKEOVER: Calories per serving: 275, Sat Fat: 3.8g, Sodium: 146mg, Sugars: 24g

2. Dissolve yeast in ¼ cup warm water in a small bowl; let stand 5 minutes. Stir yeast mixture into milk mixture. Add egg substitute and 3 tablespoons melted butter; stir until well combined.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add 16.8 ounces (about 3 ¾ cups) flour to yeast mixture; stir until smooth. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes), adding enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly soft and tacky).

4. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes. Punch dough down, and turn over in bowl; lightly coat with cooking spray. Cover and let rise another 45 minutes. Punch dough down; cover and let rest 5 minutes.

5. To prepare sauce, combine brown sugar, 3 tablespoons butter, and 2 tablespoons hot water in a small bowl; stir with a whisk until smooth. Scrape sugar mixture into a 13 x 9–inch baking pan coated with cooking spray, spreading over bottom of pan with a spatula. Sprinkle sugar mixture with pecans, and set aside.

6. To prepare filling, combine ⅔ cup granulated sugar and cinnamon in a small bowl. Turn dough out onto a lightly floured surface; pat dough into a 16 x 12–inch rectangle. Brush dough with 1½ tablespoons

melted butter. Sprinkle sugar mixture over dough, leaving a ½-inch border. Beginning with a long side, roll up dough, jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut roll into 15 slices (approximately 1 inch wide). Arrange slices, cut sides up, in prepared pan. Lightly coat rolls with cooking spray; cover and let rise in a warm place (85°), free from drafts, 30 minutes or until doubled in size.

8. Uncover rolls, and bake at 350° for 20 minutes or until lightly browned. Let stand 1 minute; carefully invert onto serving platter.

Serves 15 (serving size: 1 roll): Calories 275; Fat 7.6g (sat 3.8g, mono 2.6g, poly 0.8g); Protein 5g; Carb 47g; Fiber 1g; Sugars 24g (est. added sugars: 23g); Chol 15mg; Iron 2mg; Sodium 146mg; Calc 37mg

CLASSIC: Calories per serving: 475, Sat Fat: 12.1g, Sodium: 289mg, Sugars: 18g

MAKEOVER: Calories per serving: 261, Sat Fat: 4.6g, Sodium: 287mg, Sugars: 10g

These crumbly, cakelike biscuits are best enjoyed the day they are made. Plumping dried fruit in juice adds more vivid flavor. Fresh fruit would add too much moisture and dilute the buttery batter.

2. Combine cherries and juice in a small microwave-safe bowl. Microwave at HIGH 1 minute; let stand 5 minutes. Drain; discard liquid. Finely chop cherries.

3. Combine ricotta cheese, 1 tablespoon sugar, rind, and vanilla in a medium bowl. Reserve ½ cup of ricotta mixture. Add ⅓ cup buttermilk and canola oil to remaining ricotta mixture, stirring until smooth.

4. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours, 3 tablespoons sugar, baking powder, and salt in a large bowl; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Add cherries and almonds; toss. Add buttermilk mixture; stir just until combined.

5. Drop dough by ¼-cupfuls 3 inches apart onto a baking sheet lined with parchment paper. Combine egg and 1 tablespoon buttermilk, stirring with a whisk. Gently brush top and sides of dough with egg mixture. Bake at 425° for 15 to 16 minutes or until golden. Remove from pan; cool slightly on a wire rack.

6. Beat reserved ricotta mixture with a mixer at medium speed 3 minutes or until fluffy. Serve with warm scones.

Serves 10 (serving size: 1 scone and about 2 teaspoons ricotta mixture): Calories 261; Fat 11.7g (sat 4.6g, mono 4.7g, poly 1.5g); Protein 7g; Carb 32g; Fiber 3g; Sugars 10g (est. added sugars: 5g); Chol 39mg; Iron 2mg; Sodium 287mg; Calc 187mg

CRAZY TRICK

Replace the heavy cream with part-skim ricotta to save a ton of calories and saturated fat.

CLASSIC: Calories per serving: 497, Sat Fat: 10.3g, Sodium: 298mg, Sugars: 38g

MAKEOVER: Calories per serving: 269, Sat Fat: 3.1g, Sodium: 137mg, Sugars: 23g

These sweet, nutty rolls are just as satisfying as their traditional counterparts. The addition of mashed sweet potato to the filling mimics the gooey goodness usually created by copious amounts of butter and brown sugar.

1. To prepare rolls, combine 1 cup milk, 1 tablespoon granulated sugar, and yeast in the bowl of a stand mixer, stirring with a whisk. Let stand 10 minutes. Stir in 5 tablespoons granulated sugar, 3 tablespoons melted butter, and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour and salt to yeast mixture. Beat at low speed using dough hook just until combined. Increase speed to medium-low, and beat 5 minutes (dough will be soft and sticky). Scrape dough into a large bowl coated with cooking spray; coat top of dough with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

2. Punch dough down; turn dough out onto a lightly floured surface. Roll dough into a 15 x 11–inch rectangle. Spread sweet potato in a thin layer over dough, spreading all the way to edges. Combine 2 tablespoons melted butter, brown sugar, pecans, and cinnamon in a bowl; sprinkle mixture over sweet potato. Beginning with a long side, gently roll up dough, jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut roll into 15 (1-inch) slices using a sharp knife. Place slices, cut sides up, in a 13 x 9–inch metal baking pan coated with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size.

4. Uncover dough. Bake at 350° for 28 minutes or until lightly browned. Cool slightly.

5. To prepare glaze, combine powdered sugar, cream cheese, milk, and vanilla, stirring vigorously with a whisk until smooth. Spread glaze over warm rolls.

Serves 15 (serving size: 1 roll): Calories 269; Fat 6.4g (sat 3.1g, mono 2.1g, poly 0.8g); Protein 5g; Carb 49g; Fiber 2g; Sugars 23g (est. added sugars: 21g); Chol 25mg; Iron 2mg; Sodium 137mg; Calc 37mg

CLASSIC: Calories per serving: 398, Sat Fat: 6.6g, Sodium: 293mg, Sugars: 26g

MAKEOVER: Calories per serving: 232, Sat Fat: 3.3g, Sodium: 183mg, Sugars: 19g

Reduced-fat milk and quick-rising yeast help the texture to be light and fluffy. Baking instead of deep-frying cuts the fat by half.

1. To prepare doughnuts, combine 1 cup warm milk, 1 tablespoon granulated sugar, and yeast in the bowl of a stand mixer, stirring with a whisk. Let stand 5 minutes. Stir in 3 tablespoons granulated sugar, ¼ cup melted butter, and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Add flour and salt to yeast mixture. Beat at low speed using dough hook attachment just until combined. Increase speed to medium-low; beat 5 minutes or until dough is smooth and slightly elastic (dough will be soft and sticky). Scrape dough into a large bowl coated with cooking spray; coat top of dough with cooking spray. Cover and let rise in a warm place (85°), free from drafts, 30 to 40 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.)

2. Punch dough down; turn out onto a lightly floured surface. Sprinkle dough with flour, and fold gently several times. Roll dough to ½-inch thickness; cut with a 3 ½-inch doughnut cutter. Place doughnuts on 2 large baking sheets lined with parchment paper. Brush with 1½ tablespoons melted butter. Cover loosely with plastic wrap, and let rise in a warm place (85°), free from drafts, 30 to 40 minutes or until doubled in size.

3. Preheat oven to 400°. Uncover dough. Bake at 400° for 10 to 12 minutes or until golden brown.

4. To prepare glaze, combine powdered sugar, ¼ cup milk, and vanilla, stirring with a whisk until smooth. Dip hot doughnuts into glaze, letting excess drip off. Place doughnuts on a wire rack; let stand 5 minutes or until glaze sets. Serve warm.

Serves 14 (serving size: 1 doughnut): Calories 232; Fat 5.6g (sat 3.3g, mono 1.5g, poly 0.4g); Protein 4g; Carb 42g; Fiber 1g; Sugars 19g (est. added sugars: 18g); Chol 27mg; Iron 1mg; Sodium 183mg; Calc 34mg

SECRET TO SUCCESS

Insulated baking sheets prevent overbrowned bottoms; if you don’t have them, bake the doughnuts in the upper third of your oven.