|How to eat low-fat—And love it!|
Macaroni & Cheese
This version of macaroni and cheese is much lower in fat than traditional recipes.
|1 1/2 cups elbow macaroni||1/2 cup fat-free egg substitute|
|2/3 cup shredded, reduced-fat cheddar cheese||1/4 tsp. hot pepper sauce|
|1/2 cup dry-curd cottage cheese||2 tsp. Dijon mustard|
|1/2 cup skim milk||1/2 cup seasoned dry bread crumbs|
- Cook the macaroni in a large pot of boiling water until just tender, about 10 minutes. Drain. Coat a 1-quart casserole dish with non-stick spray. Add the cheddar and macaroni. Toss to combine.
- In a blender, puree the cottage cheese, milk, eggs, pepper sauce and 1 teaspoon mustard. Pour over the macaroni and stir lightly.
- In a cup, mix the bread crumbs with the remaining mustard. Sprinkle over the casserole. Bake at 375° for 25 minutes.
- Serves 4. Each serving has 264 calories, only 18 percent of which come from fat.
These pancakes are great topped with fresh fruit and a dollop of low-fat vanilla yogurt.
|1 cup unbleached flour||1/4 tsp. ground cloves|
|2 tsp. baking powder||2 tbsp. ground hazelnuts|
|1 tsp. cocoa||1 cup skim milk|
|1/2 tsp. powdered ginger||2 egg whites|
|1/4 tsp. ground cinnamon||2 tbsp. dark molasses|
- Sift the flour, baking powder, cocoa, ginger, cinnamon and cloves into a large bowl. Stir in the hazelnuts. In a medium bowl, whisk together the milk, egg whites and molasses. Make a well in the flour mixture and pour the milk mixture into it. Stir just enough to moisten the dry ingredients. The batter will be lumpy. Coat a large, nonstick frying pan with nonstick spray. Heat the pan on medium until hot. Ladle in the batter, using 2 tablespoons per pancake. Cook for 2 minutes, then flip carefully and cook for 2 minutes more.
- Serves 4. Each serving has 185 calories, only 13 percent of which come from fat.
Source: “Prevention’s Quick And Healthy Low-Fat Cooking,” © 1993 by Rodale Press, Emmaus, Pa.
Many people think that low fat means low flavor. Nothing could be further from the truth. With a little know-how, you can cook the foods you love in a way that promotes heart health rather than heart disease. The tips and recipes on this page will get you started.
Nine painless ways to cut fat from your diet:
- Choose the leanest cuts of meat you can find.
- No more frying. Instead, roast, bake, broil or grill.
- Remove skin from poultry before cooking.
- Replace whole milk with low-fat or skim milk.
- Use low-fat salad dressings.
- Use nonstick cookware and vegetable cooking sprays.
- Eat more pasta, potatoes and bread. But resist the temptation to cover them with butter or other high-fat spreads and sauces.
- Buy a low-fat cookbook—and use it. Look for one that includes low-fat versions of your favorite dishes.
- Snack on pretzels instead of potato chips. Or try chips that are baked instead of fried.
© 2014 Dowden Health Media