Low-Calorie Cooking WIC R15 (01/2014) Recipe Index Table of Contents How to Make Your Favorite Recipe Healthier ....................1 Ingredient Substitutions ................................................. 2 - 3 Recipes Breakfast ..................................................................4 Appetizers ................................................................6 Soups & Salads ........................................................8 Main Dishes ...........................................................10 Side Dishes & Breads ............................................14 Desserts ..................................................................17 More Ways to Cut Calories................................................20 Recipe Index ......................................................................21 Berry Smoothie .......................................................................... 4 Biscuits .................................................................................... 14 Black Bean & Corn Salsa .......................................................... 6 Broccoli Chicken Soup .............................................................. 8 Butternut Soup with Cumin ....................................................... 8 Cheese Blintzes ........................................................................ 19 Chiffon Cheesecake ................................................................. 18 Cinnamon Sugar Chips .............................................................. 7 Cranberry Chicken ................................................................... 10 Creamy Macaroni & Cheese .................................................... 11 Fruit Crepes ............................................................................. 17 Fruit Salad .................................................................................. 9 Ham Bake .................................................................................. 4 Lemon Rice.............................................................................. 14 Lemon Sauce ........................................................................... 12 Oatmeal Raisin Cookies .......................................................... 17 Orange Cranberry Scones ........................................................ 16 Orange Steak ............................................................................ 13 Oven Fries ................................................................................ 15 Pita Pizzas ................................................................................ 11 Poached Fish ............................................................................ 12 Pumpkin Oat Pancakes .............................................................. 5 Spinach Dip in Rye .................................................................... 7 Sweet and Sour Carrots ........................................................... 15 Taco Salad ................................................................................. 9 Watermelon Blueberry Banana Split ....................................... 18 White Chicken Chili ................................................................ 10 Zesty Snack Mix ........................................................................ 6 21 How to Make Your Favorite Recipe Healthier More Ways to Cut the Calories Top pancakes or waffles with fresh fruit instead of syrup. Eating healthy doesn’t mean you have to give up all of your favorite recipes. You can learn to revise your recipes and make them lower in fat and calories. Enjoy salsa in place of cheese dip with tortilla chips. To begin, review your recipe and ask these questions: Choose a granola bar from the vending machine instead of a candy bar. Omit the fat when making refried beans. Follow the lowfat directions on the box when making brownies, cakes, and cookies. Use fat-free milk in coffee instead of whole milk or cream. Use mustard or lowfat mayonnaise on sandwiches instead of regular mayonnaise. Use lowfat yogurt or fat-free sour cream to make dip mix. Replace some or all of the fat in cookies with unsweetened applesauce. 1. Do any of the ingredients come in a lowfat, low-calorie variety? 2. Can some of the ingredients be omitted or reduced? 3. Can the recipe be cooked in a way that is lower in fat? Here’s an example of how to adjust your recipe to make it healthier: Cheese Blintzes Before Batter 2 eggs 1 cup whole milk ½ tsp. salt ¾ cup flour 2 Tbsp. butter Filling 2 egg yolks ½ cup ricotta 8 oz. cream cheese ½ cup sugar 1 tsp. vanilla extract After Batter 2 eggs 1 cup fat-free milk ½ tsp. salt ¾ cup flour 2 Tbsp. vegetable oil Filling 1 egg ½ cup lowfat cottage cheese 4 oz. light cream cheese 2 Tbsp. sugar 1 tsp. vanilla extract Topping Topping ½ cup sour cream ½ cup nonfat sour cream ½ cup raspberry preserves ½ cup raspberry preserves Total calories: 305 Total calories: 164 See complete recipe on page 19 20 1 Ingredient Substitutions If your recipe includes: FRUIT Jam, jelly or preserves Syrup packed fruit DAIRY PRODUCTS Whole milk Try this instead: Fruit spreads or sugar-reduced preserves Fruit packed in its own juice or water-packed Lowfat or fat-free milk Cream Evaporated fat-free milk Sour cream Plain lowfat yogurt or blended cottage cheese Cream cheese Lowfat cream cheese Cottage cheese Lowfat cottage cheese Cheddar cheese Extra-sharp cheddar cheese, half amount American, Cheddar, Colby, Monterey Jack and Swiss cheeses Reduced-fat cheeses Mozzarella cheese Part-skim mozzarella cheese Ricotta cheese Lite ricotta or part-skim ricotta cheese Ice cream Frozen yogurt or ice milk Whipped cream Evaporated skim milk, chilled until almost frozen, then whipped 2 Cheese Blintzes 3 eggs, divided 2 Tbsp. vegetable oil 1 cup fat-free milk ¾ cup flour ½ tsp. salt 4 oz. cream cheese ½ cup lowfat cottage cheese 2 Tbsp. sugar 1 tsp. vanilla extract ½ cup nonfat sour cream ½ cup raspberry preserves 1. In a small bowl, whisk 2 of the eggs, vegetable oil, and milk together. Add the flour and salt and stir until the batter is very smooth. Chill for 30 minutes. 2. Spray an 8-inch skillet with nonstick spray. Pour 3 to 4 tablespoons of batter into the skillet and turn the pan to coat it. Cook until golden brown on one side. Stack crepes on waxed paper, brown side up. Repeat with remaining batter. 3. Beat together the remaining egg, cream cheese, cottage cheese, sugar, and vanilla. 4. Fill each crepe with 2 tablespoons of cheese mixture and roll up "egg roll" style by folding in sides of crepe over filling. 5. Heat the skillet and lightly spray with nonstick cooking spray. Cook until the blintzes are golden brown on all sides. Remove from heat. 6. Serve with sour cream and raspberry preserves. Makes 10 servings. 19 Watermelon Blueberry Banana Split 2 large bananas 8 ice cream scoops of watermelon 2 cups fresh blueberries ½ cup vanilla lowfat yogurt ¼ cup crunchy cereal nuggets 1. Peel bananas and cut in half crosswise, then cut each piece in half lengthwise. 2. For each serving, lay 2 banana pieces against the sides of a shallow dish. 3. Place watermelon scoop at each end of the dish. 4. Fill the center space with blueberries. 5. Stir yogurt until smooth, spoon over fruit. 6. Sprinkle with cereal nuggets. Makes 4 servings. Chiffon Cheesecake 35 graham cracker squares, crushed ¼ cup sugar ¼ cup oil 1 (4-serving size) package lemon jello 1 cup boiling water 1 (12-oz.) can evaporated skim milk, chilled 8 oz. nonfat cream cheese 1 cup powdered sugar 2 tsp. vanilla 1. Mix graham cracker crumbs, sugar, and oil. Keep out ¼ of the mixture. Pat the rest on bottom of a 10½ x 15-inch lightly greased pan. 2. Mix lemon jello with water. Let cool, but don’t let it set up. 3. In large bowl, whip canned milk until thick. 4. In another bowl, whip cream cheese, powdered sugar, and vanilla until fluffy. 5. Add cream cheese mixture and then jello to the whipped milk and mix thoroughly. 6. Pour into pan and top with remaining graham cracker crumbs. 7. Chill 8 hours before cutting. Makes 15-20 servings. 18 Ingredient Substitutions (cont.) If your recipe includes: Try this instead: MEAT & MEAT ALTERNATIVES 1 whole egg 2 egg whites or ¼ cup egg substitutes 2 strips of bacon 1 oz. lean ham or Canadian bacon Ground beef Extra-lean ground beef or ground turkey Expensive high-fat meats Inexpensive select grade meats trimmed of excess fat Chicken with skin Remove skin before cooking Oil-packed tuna Water-packed tuna FATS ½ cup shortening 1/3 cup vegetable oil Mayonnaise Fat-free or light mayonnaise or plain nonfat yogurt 1 cup butter 2/3 cup oil 1 oz. baking chocolate 3 Tbsp. cocoa plus 1 Tbsp. vegetable oil Fudge sauce Chocolate syrup Nuts Reduce amount by 1/2 or 1/3 Salad dressing Oil-free or reduced-fat dressing Canned condensed cream soups Lowfat or fat-free condensed cream soups Grease a pan Coat pan with fat-free cooking spray 3 Breakfast Ham Bake ½ cup onion, chopped 2 Tbsp. water Cooking spray 3 cups bread stuffing cubes 1/3 lb. Canadian bacon, thinly sliced, cut into bite-size pieces 1 cup (4 oz.) reduced-fat sharp Cheddar cheese, shredded 3 eggs 2 egg whites 2 cups fat-free milk ½ tsp. dry mustard ½ tsp. onion salt 1. Microwave onion and water on HIGH for 2 minutes, stirring occasionally. 2. Place stuffing cubes in a 12x8x2-inch baking dish that has been coated with a cooking spray. 3. Sprinkle with onion, ham, and cheese. 4. In a separate bowl, mix eggs, milk, and seasonings; pour over stuffing mixture. 5. Cover and refrigerate overnight. 6. Bake, uncovered, at 325 degrees for 1 hour. Let stand 10 minutes before servings. Makes 8 servings. Adapted from Simply Colorado, Colorado Dietetic Association. Berry Smoothie 1 cup fat-free milk 1 banana ¼ cup frozen berries (raspberries, strawberries, blueberries or a combination) Desserts Fruit Crepes 2 cups fresh fruit (berries are the best) 8 oz. nonfat vanilla yogurt 4 small crepes or tortillas 1/3 cup chocolate syrup 1. In small bowl, combine fruit and yogurt. 2. Place ¼ of the mixture on each crepe or tortilla and roll up. 3. Drizzle with a small amount of chocolate syrup. Top with more fruit if desired. Makes 4 servings. Adapted from Simply Colorado, Colorado Dietetic Association. Oatmeal Raisin Cookies ¾ cup sugar 2 Tbsp. butter 1 egg 2 Tbsp. nonfat milk ¼ cup canned applesauce ¾ cup flour ¼ tsp. baking soda ½ tsp. ground cinnamon 1/8 tsp. ground nutmeg ¼ tsp. salt 1¼ cup quick oats ½ cup raisins 1. 2. 3. 4. Mix sugar and butter together until smooth and creamy. Add egg and beat for one minute. Add milk and applesauce and beat for one more minute. Combine flour, baking soda, cinnamon, nutmeg, and salt in a small bowl. Add to the creamed mixture and mix until blended. 5. Stir in oats and raisins. 6. Drop dough by teaspoonfuls onto a lightly greased cooking sheet. 7. Bake at 350 degrees for 10-13 minutes until lightly brown. Makes 30 cookies. 1. Combine all ingredients in blender. 2. Blend until smooth. Makes 2 servings. 4 17 Orange Cranberry Scones 1 1/3 cups flour 2/3 cup rolled oats ¼ cup sugar 1 tsp. baking powder ½ tsp. baking soda ½ tsp. salt Grated zest of 1 orange 3 Tbsp. butter ½ cup lowfat buttermilk 3 oz. dried cranberries 2 Tbsp. orange juice 1. Combine the flour, oats, sugar, baking powder, baking soda, salt, and zest and mix well. 2. Cut in the butter with pastry blender or 2 knives until crumbly. 3. Combine the buttermilk, cranberries, and orange juice and mix well. Stir into the flour mixture with a fork. 4. Knead the dough on a lightly floured surface 8-10 times. 5. Divide the dough into 2 equal portions. 6. Shape each portion into a ball. Pat each portion into a ½-inchthick circle. Cut each circle into 6 wedges. 7. Arrange the wedges 1-inch apart on a baking sheet. Bake at 425 degrees for 12-15 minutes or until lightly brown. Makes 12 scones. Adapted from Simply Colorado, Colorado Dietetic Association. Pumpkin Oat Pancakes 1 cup lowfat buttermilk ½ cup rolled oats, uncooked ½ cup fat-free milk ½ cup pumpkin, mashed and cooked 1 egg 1 egg white 1 Tbsp. oil 1/3 cup flour 1/3 cup whole wheat flour 2 Tbsp. wheat germ 1 tsp. baking powder ½ tsp. baking soda ¼ tsp. cinnamon Cooking spray 1. Combine buttermilk and oats; let mixture stand for 15 minutes. 2. Add milk, pumpkin, egg, egg white, and oil to oat mixture; mix well. 3. In a small bowl, combine the remaining ingredients; stir into pumpkin mixture until batter is smooth. 4. Coat a hot griddle with cooking spray. 5. Pour about ¼ cup of batter onto griddle. Cook until bubbles start to burst on first side; flip pancake and cook other side. 6. Serve topped with fresh fruit or applesauce in place of syrup. Makes 8 pancakes. Adapted from Simply Colorado Too, Colorado Dietetic Association. 16 5 Appetizers Black Bean & Corn Salsa 1½ cups corn kernels 1 medium tomato, chopped 1 (15-oz.) can black beans, rinsed & drained 1 cup finely chopped red onion 4 garlic cloves, minced 1 fresh jalapeno, minced and seeded Juice from 2 limes (¼ cup) 1 tsp. cumin ¾ tsp. salt ¼ tsp. pepper ¼ cup chopped cilantro 1. Combine all ingredients except cilantro. 2. Refrigerate 2-3 hours. 3. Add cilantro just before serving. Makes 4 cups. Zesty Snack Mix 9 cups Kellogg’s Crispix Cereal 1 1.1-oz. package reduced-calorie dry ranch dressing mix Nonfat cooking spray 1. 2. 3. 4. Pour cereal onto cookie sheets. Spray cereal with a nonfat cooking spray. Immediately sprinkle dry salad dressing mix over cereal. Pour into a large plastic bag and shake. Store at room temperature. Makes 9 servings. Adapted from Down Home Cookin’ Without the Down Home Fat 6 Sweet and Sour Carrots 1 lb. carrots, diagonally sliced 1 medium green pepper, cut into bite-sized chunks 1 can (8 oz.) pineapple chunks (in own juice) 1/3 cup sugar 1 Tbsp. cornstarch ½ tsp. salt 2 Tbsp. cider vinegar 2 tsp. low sodium soy sauce 1. Cook carrots in boiling water until tender (10-15 minutes). 2. Add green pepper and cook 3 minutes; drain and set aside. 3. Drain pineapple juice into measuring cup; add water to measure 1/3 cup. Reserve pineapple chunks. 4. In a small saucepan, combine sugar, cornstarch, and salt. 5. Stir in pineapple liquid, vinegar, and soy sauce until smooth. 6. Stirring over medium heat, bring to a boil and simmer 1-2 minutes or until thick. 7. Pour over carrots and green pepper; stir in pineapple. 8. Serve hot or cold. Makes 6 servings. Adapted from Simply Colorado, Colorado Dietetic Association. Oven Fries 4-5 white potatoes 2 Tbsp. olive or vegetable oil Salt to taste 1. 2. 3. 4. 5. Preheat oven to 425 degrees. Cut potatoes into ½-inch-thick strips. Combine potatoes in a large bowl with the oil and salt. Place potatoes on a non-stick baking sheet. Bake 20-30 minutes, until lightly browned, turning every 10 minutes. Makes 4 servings. 15 Side Dishes & Breads Spinach Dip in Rye 1 pkg. (10 oz.) frozen chopped spinach, thawed 1 cup plain nonfat yogurt 1/3 cup fat-free mayonnaise 1 pkg. dry onion soup mix 1 tsp. lemon juice ¼ tsp. pepper Hot pepper sauce, to taste 1 round rye loaf Lemon Rice 1 cup rice 1 cup celery, chopped 1 small onion, chopped 1-2 cups mushrooms, sliced 1 Tbsp. olive oil 2 tsp. lemon peel ¼ cup lemon juice ¼ tsp. thyme 1 ½ tsp. salt 1/8 tsp. pepper 1. Cook rice according to package directions. Set aside. 2. Sauté celery, onion, and mushrooms in olive oil. 3. Add remaining ingredients, except rice. Mix well then add cooked rice. 4. Put in 8 x 8-inch casserole dish and bake at 325 degrees for 30 minutes. Makes 6 servings. Biscuits 2 cups flour 3 tsp. baking powder 1 tsp. salt 6 Tbsp. oil 2/3 cup milk 1. Drain spinach and pat out excess moisture between two paper towels. 2. Combine spinach with yogurt, mayonnaise, onion soup mix, lemon juice, pepper, and hot pepper sauce. Chill. 3. Prepare bread by cutting out the center of the loaf. Cut removed bread into 1-inch cubes. 4. Fill bread bowl with dip and serve with rye bread cubes and vegetables. Makes 3 cups of dip. Adapted from Simply Colorado, Colorado Dietetic Association. Cinnamon Sugar Chips 20 4-inch square wonton skins Water 1 tsp. cinnamon ¼ cup sugar 1. Mix flour, baking powder, and salt together. 2. Stir in oil until mixture resembles coarse meal. 3. Add milk to make soft dough. 4. Turn onto floured surface and knead for 30 seconds. 5. Roll out to ½-inch thickness. 6. Cut into rounds and place on greased baking pan. 7. Bake 12-15 minutes at 450 degrees. Makes 8-12 biscuits. 1. Preheat oven to 350 degrees. 2. Cut wonton skins in quarters by making 2 diagonal cuts forming an “X.” 3. Arrange wonton skins in a single layer on ungreased baking sheets; spray lightly with water. 4. Combine cinnamon and sugar; sprinkle evenly over wet wonton skins. Bake for 5 minutes or until lightly browned. 5. Let cool on baking sheet then remove. Store in airtight container. Makes 20 servings. Adapted from Simply Colorado, Colorado Dietetic Association. 14 7 Soups & Salads Butternut Soup with Cumin 3 Tbsp. olive oil 3 medium onions, peeled and sliced (3 cups) 3 pounds butternut squash, peeled and cut into 2-inch cubes (8 cups) 2 tsp. salt Freshly ground pepper 1 tsp. ground cumin 1 sprig of thyme 3 cups chicken or vegetable broth Croutons 1. In a 6-quart heavy-bottomed soup pot, heat the oil over medium heat and stir in the onions. Cover, reduce the heat, and braise for 15 minutes, checking that the onions don’t burn. 2. Add the squash to the onions. 3. Sprinkle with salt, pepper, cumin, and thyme; cover. 4. Braise for another 15 minutes; checking that the vegetables don’t burn. 5. Add the broth, bring to a boil, cover, reduce heat, and simmer for 30 minutes or until the squash is tender. 6. Puree the soup in a blender. 7. Reheat the soup; add more salt and cumin to taste. 8. Serve hot, topped with croutons. Makes 4 servings. Broccoli Chicken Soup 1 pkg. (10 oz.) frozen chopped broccoli 1½ cups water 2 cans (10 ¾ oz. each) lowfat or fat-free cream of chicken soup 1 cup fat-free milk 1/8 tsp. cayenne pepper (optional) ¼ cup Parmesan cheese Orange Steak 3 medium oranges, divided 1/3 cup lemon juice 3 Tbsp. Worcestershire sauce 2 Tbsp. vegetable oil 2 tsp. sugar 1 tsp. salt 1 beef flank steak (1¼ pounds) 1. 2. 3. 4. 5. 6. Grate peel from 1 orange to measure 1 teaspoon. Cut orange in half and squeeze juice into a small saucepan. Add lemon juice, Worcestershire sauce, oil, sugar, and salt. Heat to boiling , stirring to dissolve sugar. Cool. Place 2 Tbsp. of marinade in container for later use. Place steak in shallow pan and add the remaining marinade, turning to coat. 7. Cover and marinate in refrigerator 6 hours (or overnight), turning at least once. 8. Remove steak from marinade and place on rack in broiler pan so surface of meat is 3-4 inches from heat. 9. Broil 5-6 minutes, brush steak with the reserved marinade and turn. 10. Broil second side of steak 5-6 minutes (or longer if desired). 11. Carve steak diagonally across the grain into very thin slices. 12. Garnish with wedges cut from remaining two oranges. Makes 4 servings. + 1. Cook broccoli in water until tender. 2. Stir in soup, milk, and pepper; cook until thoroughly heated. 3. Serve topped with 1 Tbsp. Parmesan cheese. Make 4 servings. Adapted from Simply Colorado, Colorado Dietetic Association. 8 13 Poached Fish 1 small onion, chopped ¼ cup chopped celery 2 Tbsp. oil 2 pounds fish fillets, skinned 1 cup hot water 2 Tbsp. lemon juice Freshly ground black pepper 2 sprigs parsley (optional) Fruit Salad 1 can (11 oz.) mandarin oranges, drained 1 can (20 oz.) pineapple chunks, drained 3 bananas, sliced 2 red apples, chopped 1 box (4 oz.) sugar-free instant vanilla pudding 1 cup fat-free milk 1/3 cup orange juice concentrate 1 carton (6 oz.) lowfat banana yogurt 1. In large shallow pan, sauté the onion and celery in oil until tender. 2. Place skinned fillets on top of vegetables, or roll each fillet, secure with a toothpick, and place on vegetables. 3. Add water, lemon juice and black pepper. 4. Cover and simmer about 8 minutes or until fish flakes when tested with a fork. 5. Garnish with parsley or serve with lemon sauce if desired. Lemon Sauce (optional) 1/3 cup oil 3 Tbsp. lemon juice 1 Tbsp. chopped parsley 1. Heat oil and lemon juice in a saucepan. 2. Stir in parsley. Makes 8 servings. 1. Mix fruit together and set aside. 2. Combine dry pudding with milk, juice, and yogurt; beat with wire whisk until smooth. 3. Combine fruit and sauce. Chill. Makes 10 servings. Adapted from Simply Colorado, Colorado Dietetic Association. Taco Salad 8 corn tortillas Water 1 can (15 oz.) beans with tomatoes, peppers, and Mexican spices 6 cups lettuce, shredded ½ cup (2 oz.) sharp reduced-fat Cheddar cheese, shredded 1 small avocado, cubed 1 large tomato, chopped 1. Preheat oven to 350 degrees. 2. Dip tortillas in water; drain on paper towels. 3. Cut tortillas into 8 wedges and place on ungreased baking sheet. Bake for 15 minutes or until crisp. Set aside. 4. Place beans in saucepan and heat thoroughly. 5. On a serving plate, layer lettuce, beans, cheese, avocado, and tomato. 6. Place tortilla chips around edge; serve with salsa. Makes 4 servings. Adapted from Simply Colorado Too, Colorado Dietetic Association. 12 9 Main Dishes White Chicken Chili 1 onion, chopped 1 garlic clove, diced 2 cans white beans, drained 1 cup chicken broth 1 (4-oz.) can diced green chilies 2 cups cooked, chopped chicken ¾ tsp. oregano ½ tsp. cumin 1/8 tsp. cayenne Cilantro (optional) 1. Sauté onion and garlic. 2. Combine all ingredients in a saucepan and heat. 3. Garnish with fresh cilantro. Makes 4-6 servings. Cranberry Chicken 1 can whole berry cranberries (not cranberry sauce) 1 packet onion soup/dip mix 1 cup lowfat French dressing 6 boneless, skinless chicken breasts 1. Mix cranberries, soup mix, and dressing in a bowl. 2. Put chicken in a 13 x 9-inch baking dish. Pour cranberry mixture over chicken. 3. Bake (uncovered) at 350 degrees for 30-40 minutes or until chicken is fully cooked. Makes 6-8 servings. Pita Pizzas ½ cup pine nuts 1 Tbsp. olive oil 2 Tbsp. basil or oregano 4 cups torn fresh spinach 2 large whole wheat pita pockets, split 1 (14-oz.) can diced tomatoes, drained ¼ cup sliced black olives, drained Salt and pepper to taste 1 cup shredded part-skim mozzarella cheese 1. Spread the pine nuts in a 3-quart saucepan. Toast over medium heat for 5 minutes or until light brown, stirring often. Cool slightly. 2. Stir in the olive oil and basil or oregano. 3. Add the spinach, stirring until coated. 4. Arrange the pita halves on a baking sheet lined with foil. Spread ¼ of the spinach mixture on each pita half. 5. Combine the tomatoes and black olives. 6. Season with salt and pepper. 7. Spoon ¼ of the tomato mixture onto each pita half and spread evenly over the spinach mixture. 8. Sprinkle each pita with ¼ cup of the cheese. 9. Broil for 2-3 minutes or until cheese melts and is light brown. Makes 4 servings. Creamy Macaroni & Cheese 16 oz. large pasta shells 16 oz. fat-free sharp Cheddar cheese, cut into small pieces 1 12-oz. can lite evaporated skimmed milk ½ tsp. salt (optional) 1. Cook and drain pasta as directed on package. 2. In same pan add cheese and milk and cook over low heat. 3. Add salt and serve warm. Makes 8 servings. 10 11
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