THE RECIPE: Broccoli and Chicken Noodle Soup
THE DILEMMA: Several ingredients contributed to the soup’s heavy nutritional report card: processed cheese, butter, whole milk, and half-and-half add a hefty amount of fat. Its canned cream of mushroom soup, regular chicken broth, and processed cheese added significant sodium.
THE SOLUTION: The soup’s base warranted the bulk of our attention. We halved the amount of processed cheese and swapped to a lighter version, maintaining a satisfying taste and texture but cutting 79 calories, seven fat grams (five grams of which were saturated), and 286 milligrams of sodium per serving. We made a white sauce for the soup’s base with just three tablespoons of butter and a little flour to thicken low-fat milk; omitting the can of soup cut 25 calories per bowlful. Read more…
Nutri-Grain Blueberry Cereal Bar
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Fig Newtons (single-serving package of 2)
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Which fruit and grain bar has the most staying power? Read more…
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Food Showdowns
Makes 8 servings, 1/2 cup each
TOTAL TIME: 2 hours 50 minutes (including chilling time)
Buttermilk gives this sherbet tanginess and complements the fresh sweet strawberries. If you prefer a sweeter result, add a touch of splenda. Read more…
Auntie Anne’s Jalapeno Pretzel (without butter)
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Auntie Anne’s Whole Wheat Pretzel (without butter) |
Pick the soft pretzel that’s lowest in calories Read more…
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Food Showdowns
Makes 4 servings
TOTAL TIME: 35 minutes
This juicy spice-crusted steak gets finished with a dynamite sauce made with an unusual ingredient–coffee, which adds depth and richness to the dish. Slice the steak very thinly across the grain to ensure the most tender results. Read more…
Characteristics:
Steakhouses serve extra-large portions of hearty, filling heartland food without much spice or variety. Plain side dishes and a smaller number of sauces and toppings make it easier to control calories with smart choices and special preparation requests.
Common Ingredients:
Menus are dominated by meat, pastas, various potatoes slathered with gravy or toppings, and deep-fried appetizers. Vegetables are few and far between, except for potatoes, which are often fried in some form. Most offer salads, but many have only starch and pasta-based side dishes. Many restaurants are offering healthier chicken and fish alternatives.
Hidden Dangers:
* Steakhouse cheeseburgers can pack nearly 1,000 calories.
* Shrimp Scampi is often drowning in butter and packs nearly 1,000 calories.
* Fried Chicken has 910 calories and 54 grams of fat. To make it healthier, choose breast meat and remove the skin.
* Two Potato Skins can have almost 500 calories—before adding sour cream. Read more…
4 servings (serving size: 1 1/2 cups)
This dish epitomizes the fusion of French and Asian cuisine that is the hallmark of Helene An’s cooking inheritance: Ratatouille is French, and tofu decidedly Asian. Serve with rice noodles. Offer the extra Pesto Coulis as a dipping sauce with crusty French bread; it’s also nice tossed with hot rice or pasta. Read more…
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Recipes,
Vegetarian
Characteristics:
With rich textures and flavors—especially in desserts and sauces—these dishes are often high in fat, but are usually served in smaller portions. Lighter “Nouvelle Cuisine” options are sometimes offered.
Common Ingredients:
Lots of cheese and heavy cream sauces—bread & cheese, cheese slices, melted cheese, au gratin—it’s everywhere! Salads are often plentiful on French menus, but butter and cream are also common ingredients. Hidden Dangers:
* Avoid creamy sauces like hollandaise, bernaise, béchamel, beurre blanc, veloutee and mornay, which are all very high in fat.
Watch for these words:
o Au Berre (with butter)
o Au Gratin (with cheese)
o En Croute (wrapped in pastry)
o Graisse (fat or greased)
* French Onion Soup comes covered in bread and cheese and packs nearly 400 calories and 20 grams of fat. It’s also very high in sodium.
* Escargot is usually smothered in a garlic butter sauce. Just three ounces carries 450 calories and 25 grams of fat.
* Just 2 ounces of Goose or Duck Liver Pate has 260 calories and 20g fat.
* Roasted Duck Breast: 1,500 calories, 25g fat
* Quiche Lorraine: 817 calories
* Cassoulet: 640 calories
* Steak Frites: 1,546 calories, 66g fat
* Brandade de Morue (salt cod and potato puree): 1,316 calories, 75g fat
* Steak Bernaise: 1,744 calories, 132g fat Read more…
Makes 4 sandwiches
TOTAL TIME: 10 minutes
Smoked salmon plays off crispy cucumber and creamy avocado. Read more…
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Recipes,
Sandwiches
