Light - Amazing Recipe Makeovers 200 Classic Dishes at 1/2 the Fat, Calories, Salt, or Sugar

CONTENTS AMAZING RECIPE MAKEOVERS *But with all the flavor! THE FAT, CALORIES, SALT, SUGAR OVER 200 RECIPES BY THE EDITORS OF COOKING LIGHT. WELCOME! Here at Cooking Light, our goal is to empower you to cook and eat healthfully and mindfully. But we know that always making the right choice can be hard. Especially when your favorite recipes might be categorized as the less-than favorable choice. What if you didnt have to give up any of your favorite foods? Weve figured out how to make the most decadent recipes more healthful, without sacrificing flavor, so you can indulge at any time. And weve done this in an amazing way! Throughout, youll see unlikely ingredients pop up that have nutritional benefits.

Think ground mushrooms to bulk up a lasagna meat sauce, mashed avocado to replace some of the mayonnaise found in egg salad, or even pureed butternut squash to make the base of a rich macaroni and cheese sauce. Weve also come up with some new and radical cooking techniques to boost flavor but lower the fat. Through a little creativity, we were able to make over 200 of the most luxurious recipes and reduce the calories, sodium, fat, or sugar by half. In many cases, we were able to achieve this goal and then some. Enjoy! The Editors of Cooking Light SECRETS TO SUCCESS Learn all the tricks to making food delicious and light! Here are some tried-and-true techniques for making dishes more nutritious without sacrificing an ounce of flavor. STUDY THE RECIPE.

Closely examine the original to identify where changes can be made. Look at each ingredient to see where you can take away, add, or substitute. LIMIT SODIUM. Try the recipe with half the recommended salt. REDUCE PORTION SIZES. When plating, start with a smaller amount and see if that satisfies you.

CHOOSE A FLAVORFUL CHEESE. Aged cheeses like Parmigiano-Reggiano pack a punch, so less is required to build flavor. SPRINKLE CHEESE, CHOCOLATE, OR NUTS ON TOP RATHER THAN MIXING INTO BATTERS. As toppings, they deliver concentrated flavor. REDUCE SUGAR-CRUMB TOPPINGS. Half the amount is often enough.

SUBSTITUTE PANKO, EXTRA-CRISP JAPANESE BREADCRUMBS, FOR ORDINARY BREAD OR CRACKER CRUMBS. Doing so can reduce the crusts fat, calories, and sodium by half. THINK BEYOND FAT-FREE. Sometimes no-fat foods dont satisfy. Try blending fat-free and full-fat varieties, which can reduce the fat and calories without sacrificing flavor. INCREASE LOW-CALORIE INGREDIENTS, SUCH AS ADDING EXTRA VEGETABLES TO CASSEROLES, AND FRUITS TO BREADS, MUFFINS, OR SNACK CAKES.

FINELY CHOP NUTS, BACON, OLIVES, AND OTHER HIGH-FAT OR HIGH-SODIUM INGREDIENTS. They will distribute more evenly, allowing you to use less without sacrificing taste. Opt for leaner meats, such as center-cut or loin meats and skinless, white-meat poultry. ADD ZING WITH CITRUS. A squeeze of fresh lemon or orange juice can help brighten the flavors of veggies and meats without added sodium or fat. When you need oil, use canola, which has nearly half the saturated fat and more healthful, unsaturated fat than other oils.

PUREE VEGETABLES TO ADD BODY. Mash some of the beans in a chili or the potatoes in a chowder. Opt for lower-sodium broths and no-salt-added tomatoes; always rinse canned beans in a strainer under cold water, which cuts sodium by up to 40%. KITCHEN ESSENTIALS Use this handy list to keep your kitchen stocked with the basic ingredients you need for healthful cooking. CHECK THE PANTRY FOR THESE STAPLES. Unsalted canned beansand chickpeas Unsalted canned tomatoproducts: paste, sauce, whole, diced, and seasoned YOU CAN ALWAYS MAKE A MEAL WHEN YOU HAVE THESE WHOLE GRAINS AND PASTAS. Unsalted canned beansand chickpeas Unsalted canned tomatoproducts: paste, sauce, whole, diced, and seasoned YOU CAN ALWAYS MAKE A MEAL WHEN YOU HAVE THESE WHOLE GRAINS AND PASTAS.

Bulgur and quinoa Corn tortillas Dry cereals without added sugar Dry pastas, especially whole grain Rice and rice blends ADD FLAVOR WITH THESE CONDIMENTS AND SEASONINGS. Dried herbs and spices Fresh citrus: lemons and limes Mayonnaise: canola or oliveoilbased Mustards Seasoning sauces: hot sauce, ketchup, lower-sodium soy sauce, and Worcestershire sauce Vinegars STOCK UP AND STORE THESE FOODS IN THE FREEZER. Cooked chicken: diced or strips Frozen fruits Frozen vegetables Ground sirloin, pork chops, and other lean meats Seafood FILL THE FRIDGE WITH THESE ITEMS. Cheeses: reduced-fat Milk: fat-free milk and low-fat buttermilk Rolls and pizza dough, preferably whole wheat Sour cream: low-fat Yogurt: low-fat or fat-free Greek BULK UP ON FIBER-RICH FOODS. Beans and legumes Dried fruit Skin-on fruit and vegetables Whole-grain bread and crackers USE MORE PLANT-BASED OILS. Avocado oil Canola oil Extra-virgin olive oil Olive oil Walnut oil RADICALLY REVAMPED COMFORT FOODS BETTER THAN FRIED CHICKEN CLASSIC: Calories per serving: 742, Sat Fat: 8.6g, Sodium: 1273mg, Sugars: 6g MAKEOVER: Calories per serving: 433, Sat Fat: 2.9g, Sodium: 622mg, Sugars: 1g HANDS-ON: 20 MIN.

TOTAL: 8 HR. 50 MIN. Try this spicier version of an old favorite. Marinating overnight makes the meat super flavorful and tender, so plan ahead, and enjoy without the guilt. 2 cups nonfat buttermilk 2 tablespoons Sriracha (hot chile sauce, such as Huy Fong) 2 garlic cloves, minced 3 bone-in chicken breast halves, skinned and cut in half crosswise 2 bone-in chicken drumsticks, skinned 1 cup panko (Japanese breadcrumbs) 4.5 ounces all-purpose flour (about 1 cup) 1 teaspoon freshly ground black pepper 1 teaspoon paprika teaspoon kosher salt cup peanut oil Cooking spray Combine first 3 ingredients in a large zip-top plastic bag. Pat chicken dry with paper towels; add to bag, seal, and shake to coat chicken.

Chill 8 hours or overnight. Preheat oven to 425. Place panko in a food processor; process until finely ground. Combine flour, panko, pepper, paprika, and salt in a large zip-top plastic bag. Remove chicken from marinade; discard marinade. Working with 1 piece at a time, add chicken to flour mixture in bag; seal bag, and shake to coat.