Taste of Home Healthy Cooking Cookbook

Do you want to make your own family favorites a little healthier but don’t know how to begin? Here we give you the details on how we’ve lightened a variety of foods. You’ll be able to pick up some tips and apply them to your own recipes.

GREEK CHICKEN PENNE

Greek Chicken Penne

We love the bold flavors in Greek Chicken Penne—but not with almost 500 calories and 24 grams of fat per serving. We needed a lighter version we can feel good about eating.

—SUSAN STETZEL GAINESVILLE, NY

PREP: 20 MIN. • COOK: 20 MIN.
MAKES: 6 SERVINGS

2 cups uncooked penne pasta

½ cup sun-dried tomatoes (not packed in oil)

1½ cups boiling water

1 large onion, chopped

3 tablespoons reduced-fat butter

¼ cup all-purpose flour

1 can (14½ ounces) reduced-sodium chicken broth

3 cups cubed cooked chicken breast

1 cup (4 ounces) crumbled feta cheese

1 cup water-packed artichoke hearts, rinsed, drained and chopped

⅓ cup Greek olives, sliced

2 tablespoons minced fresh parsley

¼ teaspoon Greek seasoning

Cook pasta according to package directions. Meanwhile, place the tomatoes in a small bowl; add the boiling water. Cover and let stand for 5 minutes.
In a Dutch oven, saute onion in butter until tender. Stir in flour until blended; gradually add broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain and chop tomatoes; add to the pan. Stir in remaining ingredients. Drain pasta; add to the pan and heat through.

NOTE This recipe was tested with Land O’Lakes light stick butter.

PER SERVING 343 cal., 11 g fat (5 g sat. fat), 71 mg chol., 813 mg sodium, 31 g carb., 3 g fiber, 30 g pro.

WHAT WE DID Cutting back on the amount of butter and using reduced-fat butter shaved off 42 calories and 5 grams of fat per serving right off the bat. Then we swapped the marinated artichoke hearts with the water-packed version to cut an extra 32 calories. To make up for any lost flavors, we used a bag of sun-dried tomatoes that could be rehydrated in boiling water. Finally, we nixed the dark chicken meat and used only lean, white breast meat.

CARAMEL-PECAN APPLE PIE

Caramel-Pecan Apple Pie

I lost 120 pounds and want my favorite pie to fit my new eating habits. This version better suits a healthy lifestyle and still delivers out-of-this-world apple tastiness.

—RONDA DAVIS KING, NC

PREP: 45 MIN. • BAKE: 55 MIN. + COOLING
MAKES: 8 SERVINGS

7 cups sliced peeled tart apples

1 teaspoon lemon juice

1 teaspoon vanilla extract

¼ cup finely chopped pecans

¼ cup packed brown sugar

2 tablespoons sugar

4½ teaspoons ground cinnamon

1 tablespoon cornstarch

1 unbaked pastry shell (9 inches)

TOPPING

2 tablespoons all-purpose flour

2 tablespoons sugar

2 tablespoons cold butter

¼ cup finely chopped pecans

¼ cup caramel ice cream topping, room temperature

In a large bowl, toss apples with lemon juice and vanilla. Combine the pecans, sugars, cinnamon and cornstarch; add to apple mixture and toss to coat. Pour into pastry shell.
In a small bowl, combine flour and sugar. Cut in butter until mixture resembles coarse crumb. Stir in pecans. Sprinkle over filling.
Bake at 350° for 55-60 minutes or until filling is bubbly and topping is browned. Immediately drizzle with caramel topping. Cool on a wire rack.

PER SERVING 334 cal., 15 g fat (5 g sat. fat), 13 mg chol., 159 mg sodium, 50 g carb., 3 g fiber, 2 g pro.

WHAT WE DID Reducing the amount of pecans by 67 percent saved 51 calories and 5 grams of fat per serving but left just enough for satisfying crunch. Using a smaller amount of streusel topping saves an extra 141 calories and 10 grams of fat! The original recipe called for caramel topping on the bottom crust and melted butter over the pie filling. We eliminated these two steps (without detecting a taste difference) to save an extra 34 calories and more than 4 grams of fat per slice.

RICOTTA NUT TORTE

Ricotta Nut Torte

As a marathon-running dietitian, I enjoy indulging in an occasional dessert. But I’d like it much more if it wasn’t so calorie-packed. This lightened-up option has lots of thin layers and a luscious frosting that make it a winning makeover.

—SUZANNE RUNTZ MOUNT PLEASANT, SC

PREP: 35 MIN. • BAKE: 20 MIN. + COOLING
MAKES: 16 SERVINGS

2 cartons (15 ounces each) reduced-fat ricotta cheese

1 cup sugar

1 teaspoon vanilla extract

⅓ cup chopped pecans, toasted

3 milk chocolate candy bars (1.55 ounces each), grated

BATTER

¼ cup shortening

1¼ cups sugar

2 eggs

½ cup unsweetened applesauce

1½ teaspoons vanilla extract

2½ cups all-purpose flour

2½ teaspoons baking powder

1 teaspoon salt

1¼ cups fat-free milk

1 carton (8 ounces) frozen reduced-fat whipped topping, thawed

Whole hazelnuts and shaved chocolate, optional

Line three 8-in. round baking pans with waxed paper. Coat pans with cooking spray and sprinkle with flour; set aside.
For filling, in a small bowl, beat ricotta cheese and sugar until smooth; beat in vanilla. Fold in pecans and grated chocolate. Cover and chill.
Meanwhile, in a large bowl, beat shortening and sugar until crumbly, about 2 minutes. Add eggs, one at a time, beating well after each addition. Beat in applesauce and vanilla until well blended. Combine the flour, baking powder and salt; add to the creamed mixture alternately with milk, beating well after each addition.
Pour into prepared pans. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely.
Cut each cake horizontally into two layers. Place bottom layer on a serving plate; spread with 1 cup filling. Repeat layers four times. Top with remaining cake layer.
Spread whipped topping over top and sides of cake. Garnish with hazelnuts and shaved chocolate if desired. Refrigerate until serving. Refrigerate leftovers.

PER SERVING 372 cal., 12 g fat (5 g sat. fat), 42 mg chol., 281 mg sodium, 57 g carb., 1 g fiber, 9 g pro.

WHAT WE DID To cut a significant amount of fat, we started by using reduced-fat ricotta instead of full fat and reduced the amount of pecans. Next we replaced a portion of the shortening with unsweetened applesauce and cut back on sugar. Eggs went down from three to two and fat-free milk took the place of whole. For the frosting, we chose a reduced-fat whipped topping instead of heavy whipping cream and confectioners’ sugar.

MARBLED ORANGE FUDGE

Marbled Orange Fudge

Packed with orange flavor, marshmallow creme and white chocolate chips, this makeover is like eating an orange Creamsicle ice cream bar in amazing fudge form.

—JANA MOSES WEST LINN, OR

PREP: 30 MIN. + CHILLING
MAKES: ABOUT 2½ POUNDS

2½ cups sugar

⅔ cup evaporated milk

½ cup butter, cubed

1 package (10 to 12 ounces) white baking chips

1 jar (7 ounces) marshmallow creme

3 teaspoons orange extract

12 drops yellow food coloring

9 drops red food coloring

Line a 13-in. x 9-in. pan with foil and coat with cooking spray; set aside. In a small heavy saucepan, combine the sugar, evaporated milk and butter. Cook and stir over low heat until sugar is dissolved. Bring to a boil; cook and stir for 4 minutes. Remove from the heat; stir in chips and marshmallow creme until smooth.
Remove 1 cup and set aside. Add extract and food coloring to the remaining mixture; stir until blended. Pour into prepared pan. Pour reserved marshmallow mixture over the top; cut through mixture with a knife to swirl. Cover and refrigerate until set.
Using foil, lift fudge out of pan. Discard foil; cut fudge into 1-in. squares. Store in an airtight container in the refrigerator.

PER SERVING 45 cal., 2 g fat (1 g sat. fat), 3 mg chol., 10 mg sodium, 7 g carb., 0 fiber, trace pro. Diabetic Exchange: ½ starch.

WHAT WE DID To cut calories by nearly 20 percent and fat by one third, we started by reducing the amount of sugar by ½ cup. We were able to replace the heavy cream without sacrificing texture by using evaporated milk, and we reduced the butter by half of a stick with no detectable difference in taste.

COCONUT CREAM PIE

Coconut Cream Pie

Coconut Cream Pie is a dessert I can’t live without, but it needed help with fat, cholesterol and calories. I want to learn how to keep all the yummy coconut while losing a lot of the bad stuff.

—DIDI DESJARDINS DARTMOUTH, MA

PREP: 35 MIN. • BAKE: 15 MIN. + CHILLING
MAKES: 8 SERVINGS

1 cup sugar, divided

⅓ cup all-purpose flour

Dash salt

3 cups fat-free milk

2 egg yolks, lightly beaten

1¼ cups flaked coconut, divided

1 teaspoon vanilla extract

½ teaspoon coconut extract

1 reduced-fat graham cracker crust (8 inches)

1 tablespoon cornstarch

½ cup water

3 egg whites

In a large saucepan, mix ⅔ cup sugar, flour and salt. Stir in milk until smooth. Cook and stir over medium-high heat until thickened and bubbly. Remove from heat. Stir a small amount of hot filling into egg yolks; return all to the pan, stirring constantly. Bring to a gentle boil; cook and stir for 2 minutes. Remove from heat; stir in ¾ cup coconut and extracts.
Place crust on a baking sheet; add filling and set aside.
For meringue, combine cornstarch and remaining sugar in a small saucepan. Stir in water until smooth. Bring to a boil over medium heat, stirring constantly. Cook and stir for 2 minutes or until thickened and clear. In a bowl, beat egg whites until soft peaks form. Pour hot sugar mixture in a slow, steady stream into egg whites, beating constantly until stiff peaks form.
Spread meringue over hot filling, sealing edges to crust. Sprinkle with remaining coconut. Bake at 350° for 15-20 minutes or until meringue is golden brown. Cool on a wire rack. Refrigerate until chilled.

PER SERVING 350 cal., 9 g fat (6 g sat. fat), 53 mg chol., 213 mg sodium, 59 g carb., 1 g fiber, 7 g pro.

WHAT WE DID Instead of a homemade pastry crust with 6 tablespoons of shortening, we substituted a store-bought, reduced-fat graham cracker crust, slashing 60 calories and 6 grams of fat per serving. We eliminated 2 egg yolks from the filling, cutting 51 mg of cholesterol. Finally, we replaced 2 percent milk with fat-free for a savings of 14 calories and 2 grams of fat per serving.

CREAMY MACARONI AND CHEESE

Creamy Macaroni and Cheese

Mac and cheese is just about the homiest dish around, but the fat and calories that come with it are not so necessary. Bring on this captivatingly creamy makeover!

—DARCIE ZERNIAK ONTARIO, NY

PREP: 20 MIN. • BAKE: 35 MIN.
MAKES: 7 SERVINGS

2 cups uncooked elbow macaroni

¼ cup butter, cubed

⅓ cup all-purpose flour

1½ cups fat-free milk

¼ cup reduced-sodium chicken broth

1 cup (8 ounces) fat-free sour cream

½ pound reduced-fat process cheese (Velveeta), cubed

¼ cup grated Parmesan cheese

½ teaspoon ground mustard

½ teaspoon pepper

2 cups (8 ounces) shredded reduced-fat cheddar cheese

Minced chives, optional

Cook the macaroni according to package directions. Meanwhile, in a large saucepan, melt butter. Stir in flour until smooth. Gradually add milk and broth. Bring to a boil; cook and stir for 2 minutes or until thickened.
Reduce heat; stir in the sour cream, process cheese, Parmesan, mustard and pepper until smooth.
Drain macaroni; stir in cheddar cheese. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Add cream sauce and mix well. Bake, uncovered, at 350° for 35-40 minutes or until bubbly. Sprinkle with the chives if desired.

PER SERVING 394 cal., 18 g fat (11 g sat. fat), 61 mg chol., 842 mg sodium, 37 g carb., 1 g fiber, 23 g pro.

WHAT WE DID We decreased the amount of butter from ½ cup to ¼ cup to cut fat and calories. Using fat-free milk and sour cream keeps the creamy texture without added fat. For the cheese, we used reduced-fat shredded cheddar and reduced-fat Velveeta to make it even lighter.

SHRIMP AND GRITS

Shrimp and Grits

I’ve tried over 25 recipes for Shrimp and Grits, and this is the best. After being lightened up to cut sodium and fat, it’s still rich and smooth. This Southern tradition can be part of a healthy dinner rotation.

—LIZABETH ELVINGTON DILLON, SC

PREP: 30 MIN. • COOK: 15 MIN.
MAKES: 4 SERVINGS

1 can (14½ ounces) plus ½ cup reduced-sodium chicken broth, divided

2 cups water

¾ cup fat-free half-and-half

1 cup uncooked old-fashioned grits

2 center-cut bacon strips

¼ cup all-purpose flour

¼ teaspoon pepper

1 pound uncooked medium shrimp, peeled and deveined

1 cup sliced fresh mushrooms

4 green onions, chopped

2 garlic cloves, minced

2 tablespoons lemon juice

¾ teaspoon hot pepper sauce, divided

⅓ cup shredded sharp cheddar cheese

¼ cup grated Parmesan cheese

2 tablespoons reduced-fat butter

¼ teaspoon white pepper

In a large heavy saucepan, bring the can of broth, water and half-and-half to a boil. Slowly whisk in the grits. Reduce heat; cover and simmer for 15-20 minutes or until thickened, stirring occasionally.
Meanwhile, in a large nonstick skillet, cook bacon over medium heat until crisp. Remove to paper towels; drain, reserving drippings. Crumble bacon and set aside.
In a large resealable plastic bag, combine flour and pepper. Add shrimp, a few at a time, and shake to coat; set aside.
Saute mushrooms in the bacon drippings until tender. Add the onions, garlic and shrimp; cook and stir until shrimp turn pink. Stir in the lemon juice, ¼ teaspoon pepper sauce and remaining broth.
Stir the cheeses, butter, white pepper and remaining pepper sauce into the grits. Serve with shrimp mixture. Top with reserved bacon.

NOTE This recipe was tested with Land O’Lakes light stick butter.

PER SERVING 423 cal., 12 g fat (6 g sat. fat), 165 mg chol., 784 mg sodium, 46 g carb., 2 g fiber, 32 g pro.

WHAT WE DID The original’s sodium and saturated fat were over the top. We started by decreasing the amount of cheese and using sharp cheddar for more flavor. We then eliminated added salt and used reduced-sodium chicken broth for a total savings of more than 800 mg per serving! To keep the creaminess in the grits but cut down on saturated fat, we replaced full-fat half-and-half with fat-free.

CORN PUDDING

Corn Pudding

My mother-in-law, Hazel, made this recipe for my husband when he was growing up. I learned how to make it, but with all that butter and cheese I knew it was high in fat and calories. This makeover version is just as comforting and one we’ll serve for generations to come.

—ARLENE SPENCER OCONOMOWOC, WI

PREP: 15 MIN. • BAKE: 50 MIN.
MAKES: 12 SERVINGS

⅓ cup all-purpose flour

2 tablespoons sugar

1 cup fat-free milk

¾ cup egg substitute

1 tablespoon butter, melted

1 teaspoon salt

8 cups frozen corn, thawed

1 can (14¾ ounces) cream-style corn

1 cup (4 ounces) shredded sharp cheddar cheese

In a large bowl, combine flour and sugar. Whisk in milk, egg substitute, butter and salt. Stir in the corn, cream-style corn and cheese.
Pour into a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 375° for 50-55 minutes or until a knife inserted near the center comes out clean.

PER SERVING 197 cal., 5 g fat (3 g sat. fat), 13 mg chol., 403 mg sodium, 35 g carb., 3 g fiber, 8 g pro. Diabetic Exchanges: 2 starch, 1 fat.

WHAT WE DID Cutting the butter in half, reducing the cheese by a third and substituting skim milk for whole milk significantly lowered the fat without sacrificing taste or texture. Replacing whole eggs with egg substitute slashed even more calories, and 80 mg cholesterol per serving. Finally, adding a can of creamed corn boosted the pudding’s creaminess and enhanced the overall flavor.

PEANUT BUTTER BARS

Peanut Butter Bars

Peanut butter bars are a family favorite, but I needed to reduce the fat and sugar without compromising the tasty combination of chocolate and peanut butter. This lightened up adaptation is just as luscious as the original!

—LORI STEVENS RIVERTON, UT

PREP: 20 MIN. + CHILLING
BAKE: 20 MIN. + COOLING
MAKES: 3 DOZEN

1¾ cups reduced-fat creamy peanut butter, divided

⅓ cup butter, softened

1 cup packed brown sugar

¾ cup sugar

2 eggs

½ cup unsweetened applesauce

1 teaspoon vanilla extract

2 cups all-purpose flour

2 cups quick-cooking oats

1 teaspoon baking soda

FROSTING

4½ cups confectioners’ sugar

⅓ cup fat-free milk

¼ cup baking cocoa

¼ cup butter, softened

1 teaspoon vanilla extract

½ teaspoon salt

In a large bowl, cream 1 cup peanut butter, butter, brown sugar and sugar until light and fluffy. Add eggs, one at a time, beating well after each addition. Beat in the applesauce and vanilla. Combine the flour, oats and baking soda; gradually add to the creamed mixture and mix well (batter will be thick).
Spread into a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 350° for 18-22 minutes or until lightly browned. Cool on a wire rack for 10 minutes; spread with the remaining peanut butter. Cool to room temperature, then refrigerate for 30 minutes.
In a large bowl, beat frosting ingredients until light and fluffy. Spread over the peanut butter layer. Cut into bars.

PER SERVING 237 cal., 8 g fat (3 g sat. fat), 20 mg chol., 165 mg sodium, 38 g carb., 2 g fiber, 5 g pro.

WHAT WE DID First we replaced some of the butter with unsweetened applesauce. Because of the natural sweetness in the applesauce, we were able to cut the amount of sugar by 25 percent. Then we substituted fat-free milk for whole in the frosting and 1¾ cups of reduced-fat peanut butter for 2½ cups of regular, saving 84 calories and 8 g fat per serving.

Fruit Purees

Applesauce is often used as a healthy stand-in for some of the oil or butter in a recipe. But other fruit, such as mashed bananas or canned pureed pears, peaches, apricots or plums, works just as well.

BROCCOLI CHEDDAR BRUNCH BAKE

Broccoli Cheddar Brunch Bake

I got this recipe from Taste of Home magazine years ago. It was sent in by Carol Strickland of Yuma, AZ. Looking for ways to cut calories and fat, I asked the Taste of Home Test Kitchen experts to help me revise the dish to make it healthier.

—CARLA WEEKS INDEPENDENCE, IA

PREP: 25 MIN. • BAKE: 40 MIN. + STANDING
MAKES: 12 SERVINGS

6 tablespoons reduced-fat butter, cubed

8 cups chopped fresh broccoli

1 cup finely chopped onion

6 eggs, beaten

1½ cups egg substitute

1½ cups (6 ounces) shredded sharp cheddar cheese, divided

1 cup fat-free milk

1 cup half-and-half cream

1 teaspoon salt

1 teaspoon pepper

In a Dutch oven, melt butter. Add the broccoli and onion; saute until crisp-tender. In a large bowl, combine the eggs, egg substitute, 1 cup cheese, milk, cream, salt and pepper. Stir in broccoli mixture. Pour into a 3-qt. baking dish coated with cooking spray.
Bake, uncovered, at 350° for 40-45 minutes or until a knife inserted near the center comes out clean. Sprinkle with remaining cheese. Let stand for 10 minutes before serving.

NOTE This recipe was tested with Land O’Lakes light stick butter.

PER SERVING 178 cal., 12 g fat (7 g sat. fat), 139 mg chol., 459 mg sodium, 7 g carb., 2 g fiber, 12 g pro.

WHAT WE DID Substituting reduced-fat butter for full-fat and cutting the original amount in half slashed 75 calories and 8 grams of fat per serving. Using 1 cup of half-and-half plus a cup of fat-free milk instead of 2 cups of heavy whipping cream saved 35 calories and 5 grams more of fat per serving. Replacing the dozen whole eggs with a half dozen, then making up the difference with egg substitute cut the cholesterol by more than 30 percent.

CHOCOLATE MINT LAYER CAKE

Chocolate Mint Layer Cake

I love chocolate mint cake but I know it’s not good for me. Thanks for revamping my recipe without getting rid of the real whipped cream—my favorite part!

—MELISSA GLEASON SUGAR GROVE, IL

PREP: 30 MIN. • BAKE: 20 MIN. + CHILLING
MAKES: 16 SERVINGS

¼ cup butter, softened

1¼ cups sugar

2 eggs

1 container (2¼ ounces) prune baby food

1 teaspoon vanilla extract

1 cup all-purpose flour

¾ cup cake flour

½ cup baking cocoa

1 teaspoon baking soda

½ teaspoon salt

1¼ cups buttermilk

FILLING

1 cup heavy whipping cream

3 tablespoons confectioners’ sugar

⅛ teaspoon mint extract

3 to 4 drops green food coloring, optional

ICING

1 cup (6 ounces) semisweet chocolate chips, melted and cooled

⅔ cup fat-free sour cream

1 teaspoon vanilla extract

Line two 9-in. round baking pans with waxed paper. Coat pans with cooking spray and sprinkle with flour; set aside.
In a large bowl, beat butter and sugar until crumbly, about 2 minutes. Add eggs, one at a time, beating well after each addition. Beat in baby food and vanilla. Combine the flours, cocoa, baking soda and salt; add to butter mixture alternately with buttermilk.
Pour into prepared pans. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pans to wire racks to cool completely.
For filling, in a small bowl, beat the cream until it begins to thicken. Add confectioners’ sugar and extract; beat until stiff peaks form. Beat in food coloring if desired. Place one cake layer on a serving plate; spread with filling. Top with second cake layer.
For icing, in a small bowl, combine the cooled chocolate, sour cream and vanilla. Spread over top and sides of cake. Refrigerate for at least 2 hours before serving.

PER SERVING 283 cal., 13 g fat (7 g sat. fat), 57 mg chol., 217 mg sodium, 40 g carb., 2 g fiber, 5 g pro.

WHAT WE DID We used prune baby food (other fruit purees like applesauce can be substituted) to replace some of the butter. Then we decreased the amount of sugar and eggs to cut calories and cholesterol. Using baking cocoa instead of melted unsweetened chocolate saved about 3.5 grams of fat per serving. To cut even more fat, we used buttermilk instead of whole milk.

POPPY SEED CHICKEN

Poppy Seed Chicken

Poppy Seed Chicken is traditionally a Southern dish and an amazingly delicious comfort food. But how do you make an ooey-gooey casserole filled with sour cream, cheese and butter into a light entree? This makeover dish proves it can be done.

—CAROLYN KEESE SENECA, SC

PREP: 10 MIN. • BAKE: 30 MIN.
MAKES: 6 SERVINGS

3 cups cubed cooked chicken breast

2 cans (10¾ ounces each) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1 cup (8 ounces) reduced-fat sour cream

2 teaspoons poppy seeds

1 cup crushed reduced-fat butter-flavored crackers (about 25 crackers)

3 tablespoons reduced-fat butter, melted

⅓ cup grated Parmesan cheese

In a large bowl, combine the chicken, soup, sour cream and poppy seeds. In a small bowl, combine cracker crumbs and butter; set aside ½ cup for topping. Stir remaining crumbs into chicken mixture.
Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Top with reserved crumbs; sprinkle with cheese. Bake, uncovered, at 350° for 30-35 minutes or until bubbly.

PER SERVING 332 cal., 13 g fat (6 g sat. fat), 87 mg chol., 705 mg sodium, 23 g carb., trace fiber, 27 g pro.

WHAT WE DID The original recipe was very saucy, which meant we could cut down on the amount of butter and sour cream and replace them with reduced-fat versions. Using reduced-fat reduced-sodium soup helped us trim more fat and lower the total amount of sodium per serving by more than 500 mg. Finally, instead of using whole chicken, we chose chicken breast meat as a leaner option.

LEMON STREUSEL MUFFINS

Lemon Streusel Muffins

These delightful muffins mimic the great coffee shop treats, but they use reduced-fat lemon yogurt and egg whites instead of whole eggs, making them lower in calories and fat!

—CALVIN HWANG LA MESA, CA

PREP: 20 MIN. • BAKE: 15 MIN.
MAKES: 1 DOZEN

¼ cup butter, softened

¾ cup sugar

2 egg yolks

1 teaspoon grated lemon peel

1 cup cake flour

1 cup all-purpose flour

1 teaspoon baking powder

½ teaspoon salt

¼ teaspoon baking soda

½ cup lemon juice

½ cup reduced-fat lemon yogurt

4 egg whites

STREUSEL

2 tablespoons all-purpose flour

2 tablespoons brown sugar

¼ teaspoon ground nutmeg

1 tablespoon cold butter

¼ cup chopped walnuts

In a large bowl, beat butter and sugar until crumbly. Beat in egg yolks and lemon peel. Combine the flours, baking powder, salt and baking soda; add to the butter mixture alternately with lemon juice and yogurt.
In a small bowl with clean beaters, beat egg whites until stiff peaks form. Fold into batter. Coat muffin cups with cooking spray or use paper liners; fill two-thirds full with batter.
For streusel, combine the flour, brown sugar and nutmeg; cut in butter until crumbly. Stir in walnuts. Sprinkle over muffins. Bake at 375° for 15-20 minutes or until a toothpick inserted in the center comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

PER SERVING 226 cal., 7 g fat (3 g sat. fat), 47 mg chol., 218 mg sodium, 36 g carb., 1 g fiber, 5 g pro.

WHAT WE DID The original recipe called for more than one cup of butter! We found that using ¼ cup instead worked just fine, and saved 92 calories and 10 grams of fat per muffin. However, to keep the muffins from drying out, we added reduced-fat lemon yogurt. We then cut the sugar down by a quarter without missing sweetness and removed 2 egg yolks to trim cholesterol.

Baking with Yogurt

Reduced-fat or fat-free yogurt can also replace milk in recipes for a creamier result. Simply substitute ¼ of the liquid with yogurt.

CAJUN CHICKEN PASTA

Cajun Chicken Pasta

The first time I tasted this, I just had to have the recipe. But when I read over the ingredients, I knew it was loaded with fat and calories. So I sent the recipe to the Taste of Home Test Kitchen for a makeover. Now this rich and creamy pasta is a healthier dinnertime favorite.

—HEATHER PRIVRATSKY GREENFIELD, WI

PREP: 20 MIN. • COOK: 20 MIN.
MAKES: 6 SERVINGS

6 boneless skinless chicken breast halves (4 ounces each)

2 tablespoons Cajun seasoning, divided

2¼ cups uncooked penne pasta

1 large onion, chopped

2 teaspoons olive oil

2 garlic cloves, minced

1 can (28 ounces) crushed tomatoes, drained

¼ teaspoon pepper

1½ cups half-and-half cream

Rub chicken with 1 tablespoon Cajun seasoning. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-7 minutes on each side or until a thermometer reads 165°; keep warm.
Meanwhile, in a large saucepan, cook pasta according to package directions. In a Dutch oven coated with cooking spray, saute onion in oil until crisp-tender. Add garlic and remaining Cajun seasoning; cook 1 minute longer. Stir in tomatoes and pepper.
Drain pasta; add to the onion mixture. Stir in cream; heat through (do not boil). Serve chicken with pasta.

PER SERVING 421 cal., 12 g fat (5 g sat. fat), 93 mg chol., 803 mg sodium, 45 g carb., 4 g fiber, 33 g pro.

WHAT WE DID Sauteing the onion and garlic in 2 teaspoons of olive oil rather than 3 tablespoons of butter cut 37 calories and 4 grams of fat per serving. Using 1½ cups of half-and-half instead of 2 cups of heavy whipping cream saved another 194 calories and 23 grams of fat. Cutting the Cajun seasoning in half reduced the sodium in each serving by a whopping 40 percent, but kept all the spicy flavor.

FROSTED BANANA BARS

Frosted Banana Bars

I’ve made these banana bars many times, always with favorable comments and requests for the recipe. I love being able to reduce the calories and fat while keeping the flavor we all love so much.

—SUSAN STUFF MERCERSBURG, PA

PREP: 15 MIN. • BAKE: 20 MIN. + COOLING
MAKES: 3 DOZEN

3 tablespoons butter, softened

1½ cups sugar

2 eggs

1½ cups mashed ripe bananas (about 3 medium)

¼ cup unsweetened applesauce

1 teaspoon vanilla extract

2 cups all-purpose flour

1 teaspoon baking soda

Dash salt

FROSTING

1 package (8 ounces) reduced-fat cream cheese

⅓ cup butter, softened

3 cups confectioners’ sugar

2 teaspoons vanilla extract

In a large bowl, beat butter and sugar until crumbly, about 2 minutes. Add eggs, one at a time, beating well after each addition. Beat in the bananas, applesauce and vanilla. Combine the flour, baking soda and salt; stir into butter mixture just until blended.
Transfer to a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Bake at 350° for 20-25 minutes or until a toothpick inserted near the center comes out clean. Cool in pan on a wire rack.
For frosting, in a small bowl, beat cream cheese and butter until fluffy. Add confectioners’ sugar and vanilla; beat until smooth. Frost the bars. Store in the refrigerator.

PER SERVING 149 cal., 4 g fat (3 g sat. fat), 23 mg chol., 89 mg sodium, 26 g carb., trace fiber, 2 g pro. Diabetic Exchanges: 2 starch, 1 fat.

WHAT WE DID Using applesauce to replace some of the oil not only cut fat, but its flavor nicely complemented the bananas. Reducing the amount of sugar and eliminating one of the eggs also helped to lower calories and fat without sacrificing texture. For the frosting, reduced-fat cream cheese and less butter yielded a sweet and creamy topping that could have been mistaken for the original, only minus a significant percentage of fat.