By Kara Bojda & Tracy Modin, Dietetic Interns
In a fast-paced world, we often
have less time to focus on what
is really important: optimal
health. Simple alterations in
favorite recipes can help you
stay on a smooth path to one
aspect of a healthy lifestyle –
healthy eating.
In the following recipes, various
substitutions were made to improve
nutritional value, without sacrificing
flavor. Egg whites replaced whole
eggs to decrease fat and cholesterol. Low-fat yogurt was
used as a healthy alternative to
heavy cream. In addition, wholewheat versions of pasta and flour
were used to increase fiber. Keep
in mind that minor alterations in
recipes can help keep you on track.
10 Miami Valley Hospital
Chicken Paprika with Steamed Vegetables Yield:
1/2 cup carrots, julienne style
1/2 cup mushrooms, sliced
1/2 cup red pepper, diced
1 cup broccoli florets
2 medium onions, chopped
1 Tbsp. olive oil
1/2 lb. skinless, boneless
chicken breasts cut into
1-inch strips
2 Tbsp. garlic, minced
1 Tbsp. paprika
1-14 oz. can fat-free, reducedsodium chicken broth
1/4 tsp. salt
1/4 tsp. pepper
1 cup low-fat yogurt
2 Tbsp. flour
2 Tbsp. cornstarch
6 ounces cooked, whole
wheat noodles
4 servings
Nutrition Facts
Per Serving
Calories:
290
Carbohydrates: 32 g
Protein:
26 g
Fat:
7g
Fiber:
4g
Sodium:
325 mg
Calories
from Fat:
22%
Steam carrots, mushrooms, broccoli and red pepper until
tender (about 5 minutes). Set aside.
Place olive oil in large nonstick skillet. Over medium high heat, cook onions
2-5 minutes; push to edges of pan.
Add chicken in the center of the pan in a single layer. Sprinkle with garlic and
paprika. Cook chicken about 3-5 minutes, turning until lightly browned. Add broth,
salt and pepper. Cover and simmer about 8-10 minutes. Remove from heat.
In a small bowl, whisk 1/2 cup yogurt with flour and cornstarch until blended; whisk in
remaining yogurt. Slowly add yogurt mixture to skillet, constantly stirring. Return to
low heat and allow sauce to thicken.
Top with about 1/2 cup steamed vegetables and serve over noodles.
When making your next recipe,
consider these tips:
Lemon Meringue Cake with Mixed Berries Yield:
Cake
1-1/2 cups fresh strawberries, sliced
1/2 cup fresh blueberries
3/4 cup all purpose flour
1/2 cup whole wheat flour
1 cup sugar
1/4 cup margarine, softened
1/2 cup skim milk
1-1/2 tsp. baking powder
1-1/2 tsp. grated lemon peel
1 tsp. vanilla
1/4 tsp. salt
1 tsp. lemon juice
2 egg whites or 1/4 cup fat-free
cholesterol-free egg product
■ For recipes that include a limited amount
9 servings
Meringue
2 egg whites
1/2 cup sugar
of fruits or vegetables, try adding more to
increase nutrients.
■ For recipes that require meat as an
Nutrition Facts
Per Serving
Calories:
285
Carbohydrates: 56 g
Protein:
4.2 g
Fat:
6g
Fiber:
2g
Sodium:
231 mg
Calories
from Fat:
17%
Mix strawberries and blueberries with 1/4 cup sugar. Cover and refrigerate until
serving time.
Preheat oven to 350°. Spray 9x9x2-inch pan with nonstick cooking spray.
Beat flour, 1 cup sugar, margarine, milk, baking powder, lemon peel, vanilla, salt,
lemon juice and 2 egg whites in large bowl with electric mixer on low speed for about
30 seconds.
Scrape down sides of bowl, continue to beat on high speed for 2 minutes or until
smooth. Pour into pan. In preheated oven, bake 25 to 30 minutes or until toothpick
inserted in the center of the cake comes out clean. Remove cake from oven.
Meringue
Increase oven temperature to 400°.
In a medium bowl, beat 2 egg whites until foamy. Slowly beat in 1/2 cup of sugar,
1 tablespoon at a time until stiff and glossy.
Spread meringue over cake, making random peaks throughout.
Bake cake 8-10 minutes or until meringue is slightly browned.
Cool completely and serve with mixed berries.
ingredient, lean cuts without skin (such as
chicken or turkey) are a great choice. Or,
try decreasing the amount of meat and
adding more vegetables or grains.
■ If your recipe calls for milk or cream, use
1%, fat-free or evaporated, fat-free milk to
decrease the fat.
■ To help cut fat when baking, a quarter cup
of applesauce (or prune puree) combined
with a quarter cup of butter/margarine/oil
can be used to replace half a cup of butter/
margarine.
Healthy Substitutions
Instead of:
■ Whole milk,
2% milk
■ Whole egg
■ 1 cup all
purpose flour
■ High fat dairy
products
■ Heavy cream
■ Sour cream
■ Salt
■ Regular pasta
Why Not Try:
■ Nonfat (skim) milk
■ 2 egg whites or
1/4 cup cholesterol
free egg product
■ 1/2 cup whole wheat
with 1/2 cup white flour
■ Low-fat or fat-free dairy
products
■ Evaporated skim milk
■ Low-fat yogurt; plain,
nonfat yogurt; fat-free
sour cream; 1/3
reduced-fat sour cream
■ Herbs/spices
without salt
■ Whole grain or whole
wheat breads & pastas
and white
bread
■ Shortening,
■ Non-stick cooking
butter or
spray
margarine to
grease pans
■ Ground beef or ■ Boneless, skinless
pork
chicken or ground
turkey breast
■ 1/2 cup butter/ ■ 1/4 cup applesauce
margarine
(or prune puree) +
1/4 cup butter/
margarine/oil
■ Cream to
■ Vegetable puree
thicken soups
ProHealth 11