Reducing the Calories in Recipes
On our Calorie Count forums, the burning question is often "How can I make a lower calorie version of my favorite dish?" Questions about fried foods, casseroles and desserts abound. We're about to answer those questions with tips and creative recipes.
Replace those high calorie dishes with healthier alternatives. Try baked apples instead of rich apple cobbler. Have skinless chicken to cut the fat. Use the lowest fat content ground beef you can find, or better yet, substitute ground turkey breast. Learn how to make your own fat free salad dressings and sandwich spreads. There are so many ways we can make our diets healthier and satisfying, not to mention delicious.
Favorite dishes and even desserts can be made healthy by a few substitutions and cooking techniques. For instance, instead of stir-frying in oil, try "steam-frying" in a small amount of boiling liquid. Or, make a lower calorie banana bread by replacing the oil with applesauce. Instead of French fries, try baked "fries." We'll give you a sure fire recipe for that. Even snack foods can be created in your kitchen.
Another frequent request is for a lower calorie of macaroni and cheese. This isn't hard to accomplish once you know how to make a low fat white sauce and use reduced calorie cheeses. To make it even better, substitute whole grain pasta for white.
How about meatloaf? You can keep the flavor and texture and cut the fat by using ground turkey breast instead of beef or pork. Adding grated vegetables to the mix gives moisture and lots of flavor, and some fiber. Using ground flaxseed meal for part of the bread crumbs adds fiber and those important Omega 3 fatty acids.
Even cake can be made healthier. Angelfood cakes are naturally lighter because they have no fat and only egg whites. Using a sugar substitute further lowers the calorie count. Quick breads and cakes that use oil as the fat are easier to adjust. Applesauce, pureed pumpkin, or other pureed fruits can replace the oil. We recognize that the use of artificial sweeteners is controversial, so by all means, explore the use of alternatives. For instance, stevia is a natural herbal sweetener that some prefer. We'll leave it as your personal choice.
Over the years, Calorie Count members have shared their lower calorie versions of our favorite things. Here are their recipes, and mine.
- Oven Baked Fries - Have your fries without the fat. This version uses fine cracker crumbs to provide that crunchy coating.
- Light Macaroni and Cheese - Reduced fat and fat free dairy products keep this family favorite light without sacrificing flavor or creaminess.
- Chicken Enchiladas - Finally a recipe for wonderful enchiladas, using real corn tortillas and authentic ingredients, that is calorie friendly.
- Low Fat Cheese Sauce - Don't give up that rich and creamy cheese sauce! Just make it low fat and healthy.
Comments
Perhaps you are unaware that Calorie Count has it's own far more awesome Recipe Analyzer. All the recipes that appear in this newsletter have been entered into the Calorie Count Recipe Analyzer by members. I use the Recipe Browser to find a few of the best ones to present to you. There's lots more if you'd like to browse. You can also search these recipes using the main Calorie Count Search engine at the top of every page and in your food log. Just type in the food, click on Recipes, and then on Search.
The most fantastic thing about our own Recipe Analyzer is, you can add a serving of any recipe directly to your food log. No need to go elsewhere at all!
recipezaar is awesome. i also like nutritiondata.com because they have a very WIDE variety of info and a great newsletter.
Calorie Count's Recipe Analyzer is unique, in that you can directly log a serving of any recipe to your log. I also like it that the nutritional information is given in the format of a nutrition label with full details instead of just a list. I prefer it to all others.
Now, what did you think of the newsletter? Were the recipes helpful? Are you going to try any of them? Your comments about the blog are appreciated.
Can't make the the fries. Don't know how to measure in grams. Help anyone? Also where is the print button on these recipes? i had to high light to print.
I love the oven baked fries...but instead of crackers I use egg whites and coat the potatoes in the egg whites they come out very crispy and delicious....Plus you get the added protein
This is truly helpful information. Thanks. Just an observation: Calorie Count's recipe analyzer is the most user friendly analyzer I've seen to date.
I use the recipe analyzer as much as possible. Also I see different recipes I would like to try but I do wish people could leave replies on what their opinion is on a recipe if they liked it or not.
Great posting! Thanks! ....also, I've just discovered Truvia or Purevia. They are both stevia sweetners. I've tried stevia from the health food store, and can't seem to get the right amount...always too little or too much. These come in little packets and it's awesome - you can use half a pack for just a little sweet or a whole pack for a little sweeter. I'm going to try Angel Food cake with one of these. :)
I'm so happy to see I can still eat FRIES and CHEESE SAUCE. Lol, I have a whole jar of queso in my frige I've been boycotting.
I have also found that learning to use spices creatively can add the taste we so often crave. Plus many spices are great sources of minerals; turmeric is good for potassium and other minerals. Upping the spice and decreasing or eliminating the salt (i.e. sodium) can be helpful in water retention which is one of my problems.
some things I knew, but sort of forgot. At night occasionally I want a quick sweet, so will try a baked apple next time.
There was an ad, on CC, for making chocolate chip cookies with Splenda. I'd heard long ago that some sweetners don't work in heat. I would love a low calorie chocolate chip cookie. I had one recipe but had to laugh when I realized they were lower calories because the directions were to make teensy, tiny cookies.
I don't have patience to mess with entering recipes, so was surprised to find CC's recipe analyzer quick and easy.
I've used Stevia for a year and just spent .50 more to try a box of Truvia, and like it much better. It's from the same plant. But, don't know how it does heated or in baking.
Not sure how to measure in Grams either..LOL i would love to try the recipes out.. Maybe I should just guess..Please post recipes in cups or tablespoons or teaspoons.. So some of us can understand it better.. thanks..
myladidi, your wish is my command. Fat Free Tangy Orange Dressing
The recipes used in the Newsletter and Blog are those entered into the Recipe Analyzer by members. Everyone has a different way of measuring.
I found that a good digital food scale that weighs in both ounces and grams was a great investment.
Claire this is great!! I am going to try the fries tonight. I am a fry lover and have not had any for about 3 weeks..oh my I am ready, will do portion size tho. I enjoyed reading and getting some new low recipes will visit often,
Thank you for taking the time to share with all of us, greatly appreciated.
The fries sound so awesome going to try them with dinner tonight instead of mashed potatoes. I already use ground turkey and portion size everything its just trying to find ways to cook stuff with out using oil, and have it taste good. I always bake my french fries I just spray them with cooking spray has no calories and no cholesterol then I sprinkle with seasoning, this one sounds so much better.
By the way I love all the pics you get they are so interesting. Arizona looks so beautiful, Makes NY look plain. I take pics and post them.
Thanks Cathy
Applesauce can be substituted for all oil, butter or fat in muffin recipes and in sweet loaves (bananna bread etc.) - the result is a nice moist texture and you don't miss the fats at all. Cut the sugar in most recipes and you don't notice that either...
I have also replaced the oil in brownie mixes with unsweetened applesauce and used egg whites (I typically use whites or carton substitute in place of a whole egg). Another option is doing the same with cake mixes or if you are in the mood for spice try substituting canned pumpkin for it. I have even heard a recipe @ a Pampered Chef party years ago that says to mix one cake mix (they recommended spice) with one can of pumpkin... that's it, no water, no eggs, nothing else. Until reading this article I had forgotten that recipe idea... I might try that tonight!
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If you want to know how many calories and the nutritional values, you can join Recipezaar.com and input your recipe. Zaar will analyze the recipe, instantly. All their recipes have the nutritional information on the same page as the recipe. I've been using their recipes and inputting my own for years.