Quit Chewing The Fat About New Year’s Resolutions

If your New Year’s resolutions for healthier eating aren’t working, revitalize them with a collection of tasty, low-fat, easyto-prepare recipes and a few basic techniques for cutting fat and adding nutrients.

To make favorite recipes more healthy, consider the following modifications:

Eliminate butter or other fats for sauteing by using a non-stick skillet and/or a non-stick spray.

Remove skin from poultry and trim away all surface fat from other meats.

Substitute fat-free and reduced fat products when possible - fat-free chicken broth and cream soups, nonfat mayonnaise, skim evaporated milk, reduced-fat cheeses.

Substitute 2 egg whites or cup egg substitute for each whole egg.

Expand recipe volume with vegetables and/or fruits.

Reduce fat by about one-third in quick breads and cookies by substituting low-fat or nonfat yogurt, canned pumpkin, apple butter, applesauce or another pureed fruit or vegetable for the eliminated fat. (For best results with reduced-fat baked goods, combine dry ingredients and moist ingredients separately. When put together, mix minimally and gently to help keep the reduced-fat baked product tender. Do not overbake.)

Consider adding these moderate-fat dishes to your collection.

Sesame-Soy Pasta and Vegetables

This National Pasta Association recipe is an attractive way to combine vegetables and complex carbohydrates in a single dish.

2 (13 1/2-ounce) cans low-sodium chicken broth

8 ounces medium or wide egg noodles, uncooked

2 cups small broccoli florets

1 cup sliced fresh mushrooms

2 medium carrots, thinly sliced diagonally

1 tablespoon low-sodium soy sauce

1 tablespoon cornstarch

1 tablespoon sesame oil

2 teaspoons sugar

1/4 teaspoon hot red pepper flakes

In a large pot, heat chicken broth; add noodles and bring to a boil. Cover and simmer 10 minutes. Add vegetables, cover and simmer 2 minutes.

In a separate bowl, combine soy sauce, cornstarch, sesame oil, sugar and red pepper flakes; slowly stir into pot. Stir until well combined and thickened. Serve immediately. Yield: 4 servings.

Nutrition information per serving: 358 calories, 13.8 grams protein, 60.8 grams carbohydrates, 7.5 grams fat (19 percent of calories), 61.6 milligrams cholesterol, 608 milligrams sodium.

Piscatella’s Chicken Divan

Recipe from “Don’t Eat Your Heart Out Cookbook” by Joseph Piscatella.

3 whole chicken breasts, halved

pound asparagus spears OR 2 cups broccoli flowerets

2 (10 3/4 -ounce) cans fat-free (1 percent) cream of chicken soup

1/3 cup nonfat mayonnaise

1/3 cup skim evaporated milk

1/4 cup grated reduced-fat cheddar cheese

1 teaspoon lemon juice

1/2 teaspoon curry powder

2 tablespoons bread crumbs

Remove skin from chicken, and bone. Brown chicken lightly on both sides in nonstick skillet.

Meanwhile, steam asparagus or broccoli in vegetable steamer basket over boiling water for 1 minute. Arrange in 8-inch square baking dish and top with chicken.

Combine soup, mayonnaise, milk, cheese, lemon juice and curry. Pour over chicken. Sprinkle with bread crumbs. Cover lightly with aluminum foil. Bake at 350 degrees for 25 to 30 minutes.

Yield: 6 servings.

Nutrition information per serving: 264 calories, 6 grams fat (20 percent of calories), 18 grams carbohydrates, 33 grams protein, 86 milligrams cholesterol, 755 milligrams sodium, 1 gram dietary fiber.

Apple ‘N Cheddar Oatmeal Muffins

From Quaker Oats.

1 1/4 cups quick or old fashioned oats, uncooked

1 1/4 cups flour

1/2 cup sugar

1 teaspoon baking powder

1 teaspoon apple pie spice OR ground cinnamon

1/2 teaspoon baking soda

1/4 teaspoon salt, optional

3/4 cup chopped apple (about 1 medium)

3/4 cup (3 ounces) shredded reduced fat cheddar cheese

1 cup apple juice or skim milk

2 egg whites or 1 egg, lightly beaten

2 tablespoons vegetable oil

Heat oven to 400 degrees. Line 12 medium muffin cups with paper baking cups or spray bottoms only with no-stick cooking spray. Combine oats, flour, sugar, baking powder, apple pie spice, baking soda and salt. Stir in apples and cheese. Add combined apple juice, egg whites and oil; mix just until dry ingredients are moistened. Fill muffin cups almost full. Bake 20 to 24 minutes or until golden brown. Serve warm.

Cook’s Notes: Because reduced-fat baked products tend to dry out quickly, they are best if served or frozen the same day as prepared. To freeze, wrap airtight in foil or place in resealable freezer bags, label and freeze. To use, thaw at room temperature. Muffins may be foil-wrapped and reheated in the oven 20 to 25 minutes at 375 degrees. Or, reheat individual unwrapped muffins in the microwave oven about 30 seconds on HIGH power.

Yield: 1 dozen.

Nutrition information per muffin: 170 calories, 5 grams protein, 28 grams carbohydrates, 4 grams fat (21 percent of calories), 5 milligrams cholesterol, 110 milligrams sodium, 2 grams dietary fiber.

ILLUSTRATION: Photo

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