Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Tanya Zuckerbrot Chicken Parmesan is a classic comfort food dish . But breaded fried chicken smothered in cheese and tomato sauce served alongside a large portion of pasta tends to be a high-calorie entree. In most restaurants, the meal is served on a platter-size plate and can be more than 1,000 calories when all is said and done. In my rehab, I will coat skinless, boneless chicken breasts with whole-wheat bread crumbs and then bake them in the oven to reduce the amount of fat traditionally used when pan-frying. A small topping of Parmesan cheese will be enough to add flavor without the large amount of calories typical of the thick mozzarella coating. To round out the meal, I will serve the chicken alongside a reasonable portion of whole-wheat pasta. Using whole grains in the bread crumbs and pasta doesn’t contribute to lowering the calories of the dish, but this simple substitution does increase the nutrient value and the fiber, which helps to reduce the risk of stroke, heart disease and diabetes. Trimmed down to 324 calories, this classic dish is not only comforting — it’s also filling. Ingredients 8 ounces whole-wheat spaghetti 1 large onion, chopped 3 cloves garlic, minced 1 teaspoon olive oil 4 large tomatoes, chopped 1/2 teaspoon sugar Dash salt Dash black pepper 1/4 cup fresh basil, chopped 1 pound skinless, boneless chicken breast halves 1/3 cup whole-wheat bread crumbs 1/2 teaspoon dried basil 1/2 teaspoon dried oregano 1/2 teaspoon garlic 1 egg white, beaten 2 tablespoons skim milk 4 teaspoons shredded Parmesan cheese Instructions 1. Cook pasta according to package directions. 2. In a medium saucepan, saute the onion and garlic in olive oil until tender. Add 1/2 cup water, tomatoes, sugar, salt and pepper. Bring to a boil and continue to simmer for another 10 minutes or until it reaches desired consistency. Stir in the fresh basil and set aside to keep warm. 3. Using the flat side of a meat mallet, flatten the chicken between two pieces of plastic wrap until they are about 1/4-inch thick. Remove plastic wrap. 4. In a shallow dish, combine the bread crumbs, dried basil, oregano and garlic. In a small bowl, beat together the egg white and milk. Dip the chicken in the egg mixture and roll in the bread crumbs. 5. Place the coated chicken pieces on a greased baking dish and bake at 350 F for 20-25 minutes or until the juices run clear. Transfer chicken to a plate. 6. In the same baking dish, layer the bottom with the cooked spaghetti and mix in half of the sauce. Top with the baked chicken and pour the rest of the sauce over the chicken and pasta. 7. Sprinkle Parmesan cheese over the chicken and put back in the oven for another 5-7 minutes until the cheese melts. Serves: 4 Nutrition Content (per serving) 324 calories , 5 g fat , 1 g saturated fat , 37 g carbohydrates , 7 g sugars , 7 g fiber , 35 g protein , 221 mg sodium , 863 mg potassium Editor’s Note: To print only the recipe, view in “print preview” and then print only the page with directions. Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom’s meatloaf to your kid’s favorite dessert — let me lighten it up. Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com , has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you’re eating healthy foods. Have a recipe in need of rehab? Send us your recipe! Related Stories Dinner Recipe Rehab: Editors’ Picks Recipe Rehab: Seafood Gumbo Recipe Rehab: Fresh Apple Cake Permalink | Email this | Comments
Archive for March, 2011
Incredibly Delicious: Recipes for a New Paradigm-Revised Edition ( Paperback ) By Gentle World Buy new : $15.45 31 used and new from $11.82 Customer Rating: First tagged “vegan cookbook” by Shirley S. Johnson “Shirley Wilkes-Johnson” Customer tags: vegan (3), vegan cookbook , vegetarian
Incredibly Delicious: Recipes for a New Paradigm ( Paperback ) By Gentle World Buy new : $15.61 34 used and new from $9.41 Customer Rating: First tagged “vegan cookbook” by Shirley S. Johnson “Shirley Wilkes-Johnson” Customer tags: vegan (3), vegan cookbook , vegetarian
Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients ( Paperback ) By The Editors of Whole Living Magazine Buy new : $15.32 47 used and new from $12.95 Customer Rating: First tagged “vegan cookbook” by Grace G. Customer tags: healthy eating (12), clean eating (5), whole foods (5), vegetarian cooking (4), easy recipes (3), superfoods (3), vegan (2), autism diet , cookbook , colorful cooking , anti inflammatory diet , flexitarian eating
Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Tanya Zuckerbrot Banana pudding is more than just banana -flavored pudding ; it is an entire dish common in the Southern states. This popular dessert is traditionally made with cooked vanilla pudding layered with bananas and vanilla wafers topped with whipped cream . In addition to the high sugar content typical of desserts, this one is also high in fat due to the combination of cream and milk. Vanilla wafers are a fairly healthy cookie choice because they are low in sugar, but they are not very high in fiber, so I will replace them with a higher-fiber choice such as graham crackers. Not all graham crackers are created equal: Most brands are made with refined fiber instead of the original graham flour, so look for varieties with at least 2 grams of fiber per serving . In order to lower the calories, I will make the pudding with skim milk and mix in some natural sweetness from mashed bananas in order to reduce the sugar. This dessert carries a healthy serving of calcium and fruit combined in a way that your family is sure to love. Ingredients 1/2 cup sugar (or 1/4 cup Splenda or Truvia ) 4 tablespoons corn starch 3 cups skim milk 2 egg yolks, beaten 1 1/2 teaspoon vanilla 1 banana, pureed in a blender 4 bananas, sliced 16 low-fat graham crackers 12 ounces plain Greek yogurt Instructions 1. In a saucepan, combine the sugar and cornstarch. Stir in the milk, cook and stir until thickened and bubbly. Continue to cook and stir for another 2 minutes, then remove from heat. 2. Remove about 1 cup of the milk mixture and mix it with the egg yolks. Add this mixture to the rest of the milk in the pan and bring to a boil once more. Continue to cook and stir for another 2 minutes. Remove from heat and add in the vanilla and pureed banana. 3. To assemble the dish, layer about half of the graham crackers on the bottom of a large glass dish. Top this with the half of the sliced bananas and then half of the pudding. Repeat layers before topping with the Greek yogurt. 4. Chill thoroughly before serving. Serves: 8 Nutrition Content (per serving): 255 calories , 3 g fat , 1 g saturated fat , 51 g carbohydrates , 32 g sugars , 2 g fiber , 8 g protein , 140 mg sodium , 435 mg potassium , 170 mg calcium Note: Using Splenda or Truvia reduces the calories to 209, the carbohydrates to 39 g and the sugars to 20 g. Editor’s Note: To print only the recipe, view in “print preview” and then print only the page with directions. Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom’s meatloaf to your kid’s favorite dessert — let me lighten it up. Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com , has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you’re eating healthy foods. Have a recipe in need of rehab? Send us your recipe! More Recipe Rehab Recipe Rehab: Eggs Benedict
Candle 79 Cookbook: Modern Vegan Classics from New York’s Premier Sustainable Restaurant ( Hardcover ) By Joy Pierson Buy new : $19.80 First tagged “vegan cookbook” by Ellen Katz-Mass “Ellen KM” Customer tags: vegan cookbook , vegan cooking , vegan
Vegan Diner: Classic Comfort Food for the Body and Soul ( Paperback ) By Julie Hasson Buy new : $13.04 35 used and new from $11.19 Customer Rating: First tagged “vegan cookbook” by Sheree L. Britt “Boo’s veg-a-nut” Customer tags: vegan cooking (2), vegan cookbook , dairy-free , comfort food
Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Tanya Zuckerbrot Great for those moments when you just can’t decide, cheesecake brownies are the perfect solution to having two desserts when you know you should be having only one! Adding the cheesecake topping creates an additional layer that is almost like frosting . Not only adding character and color to the dessert, this layer adds calories from fat and sugar to an already sweet dessert. In my rehab, I will lower the fat content by replacing the oil in the brownies with applesauce and substituting low-fat Neufchatel cream cheese combined with non-fat Greek yogurt in the cheesecake topping. Reducing the amount of calories from sugar is always a challenge, but I will reduce the amount and enhance the flavor with vanilla, cocoa powder, and espresso. This dessert has a great complex combination of flavors that is sure to please your taste buds without missing the extra calories from sugar. Ingredients Brownie 1 cup whole-wheat pastry flour ½ cup unsweetened cocoa powder ½ teaspoon salt ½ teaspoon baking powder 1 egg 2 egg whites 1 cup brown sugar (or ½ cup Splenda brown sugar blend ) ¼ cup applesauce ¼ cup prepared espresso 2 teaspoons vanilla Topping 4 ounces Neufchatel cream cheese, softened at room temperature 1/2 cup sugar (or ¼ cup Truvia or Splenda ) 1 egg 1 tablespoon cake flour 4 ounces non fat Greek yogurt 1 teaspoon vanilla Instructions 1. Preheat oven to 350
The Kripalu Cookbook: Gourmet Vegetarian Recipes ( Paperback ) By Atma Jo Ann Levitt Buy new : $14.76 51 used and new from $6.96 Customer Rating: First tagged “vegan cookbook” by mbear “mbear” Customer tags: kripalu (2), vegan cookbook , yogi cusine , vegetarian , vegetarian health cookbook yoga , cookbook , ayurveda , meatless
Filed under: Recipe Rehab with Tanya Zuckerbrot , Diet & Weight Loss Tanya Zuckerbrot In honor of St. Patrick’s Day , I will rehab a traditional Irish dish this week. Potatoes and lamb are often considered staples of Irish cuisine and that’s why many people consider Shepherd’s pie a traditional dish, even though its origins may be more from the mainland, England. Shepherd’s pie originated from a combination of leftovers and made with lamb and gravy topped with vegetables and mashed potatoes. When I was growing up the “vegetables” were always creamed corn, which made for a very starchy meal. In my rehab, I will use ground turkey breast instead of lamb and mix some lentils into the base to increase the fiber content and add more heart-healthy nutrients. Lentils are an excellent source of soluble fiber which has been shown to help lower cholesterol levels. They also contain folate, which helps prevent birth defects and prevent damaged arteries, and magnesium which helps to lower blood pressure. In order to avoid the double starch blunder of my family’s recipe, I will substitute a mixture of non-starchy vegetables such as green beans and carrots instead of using corn. Leaving the skins on the mashed potatoes and mixing them with skim milk instead of butter, will allow me to add more fiber and cut the calories further. This one dish meal is very satisfying and a great way to use up leftovers. Ingredients 6 large potatoes (or about 4 cups leftover mashed potatoes) ¼ cup skim milk 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon olive oil 1 large onion, chopped 3 cloves garlic, minced 2 cups cooked lentils ½ pound ground turkey breast 1 teaspoon ground black pepper 1 teaspoon cumin 1 tablespoon Worcestershire sauce 2 cups frozen string beans, thawed 2 cups frozen carrots, thawed Instructions 1. Wash and cube the potatoes and place in a pot with enough water to cover. Bring to a boil and cook until tender. Drain and mash with 1/4 cup skim milk, garlic powder, and onion powder. Alternately, you can use leftover mashed potatoes. Set aside. 2. Prepare the base while the potatoes are cooking. Heat the oil in a large skillet over medium heat. Add the onions and saut
