Recipe Makeovers for Life

Healthful eating can be good eating. Using healthful recipes and cooking techniques does not mean sacrificing taste and enjoyment. The secret is knowing simple modifications you can make in your food selection and preparation.

For overall health, the Dietary Guidelines for Americans, for instance, urge eating more vegetables, fruits, whole grains, and fiber and reducing consumption of calories, solid fat, cholesterol, added sugars, and sodium (salt). Eating this way can also help individuals control weight and lower their risk of heart disease, diabetes, and other chronic diseases.

This sheet provides tips for simple changes that will help you meet health goals, plus 2 sample recipe makeovers.

Cut calories, fat, saturated fat, and sodium by reducing, eliminating, or substituting ingredients

• Cook with lean meats, skinless poultry and fish. For example, choose 90% lean ground beef or 93% or 98% lean turkey.

• Bake, broil, steam, or grill rather than fry. These cooking methods require little or no added fat.

• Save calories by sautéing vegetables and meat in cooking spray rather than butter. One serving of a cooking spray (such as PAM^®) contains 0 calories per serving, whereas 1 tablespoon of butter has about 100 calories.

• Use egg substitute to cut calories, fat, and cholesterol. Egg substitute (such as Egg Beaters^®) has no cholesterol or fat and about half the calories of a whole egg.

• Rinse and drain liquid from canned vegetables or beans to reduce sodium. Choose lower-sodium versions of prepared ingredients such as reduced sodium soy sauce

Add nutrients with fruits, vegetables, and whole grains

• Think color when choosing vegetables and fruit. Brightly colored vegetables and fruits are typically rich in many nutrients. Tomatoes, including canned varieties such as Hunt’s^®, are easy to keep on hand and can bring an extra color, flavor, and texture to your favorite dishes.

• Chose brown rice and breads and pasta made with whole grain. Whole grain foods like Orville Redenbacher’s SmartPOP!^® are rich in fiber.

• Add beans for fiber and flavor. Substitute ¼ cup beans (canned, rinsed, or frozen) for 1 ounce meat in casseroles, soups, and stews. Add drained and rinsed black beans to tacos, fajitas, and salsas.

Recipe Makeover: Vegetable Fried Brown Rice

Time: Hands on, 15 minutes; total, 15 minutes. Serves 4 (1 cup each).

Ingredients

• Cooking spray (such as PAM Original^®)

• ¾ Cup egg substitute (such as Egg Beaters Original^®)

• 1 Bag (16 oz) frozen stir-fry vegetables (thawed) or equivalent fresh vegetables

• 1 Teaspoon minced garlic

• 2 Cups cooked brown rice, chilled

• 2 Tablespoons reduced-sodium soy sauce (such as La Choy Lite^®)

• 2 Teaspoons toasted sesame oil

• ¼ Teaspoon ground ginger

Directions

1. Spray large, nonstick skillet with cooking spray. Heat over medium heat. Add egg substitute; cook without stirring until edges and bottom begin to set. Lift uncooked portion and gently turn to scramble. Continue cooking until set. Remove from skillet to clean plate. Cover and keep warm.

2. Spray skillet again with cooking spray. Add vegetables and garlic; cook and stir for 6 minutes or until vegetables are crisp-tender. Stir in rice, soy sauce, sesame oil, and ginger; cook until heated through. Stir in cooked egg substitute. Serve immediately.

What’s Been Changed?

• Cut calories, fat, saturated fat, and sodium by replacing shell eggs with egg substitute. Used cooking spray instead of oil. Substituted light soy sauce for regular soy sauce.

• Added nutrients, including fiber, by using brown rice instead of white rice. Increased the amount and variety of vegetables compared with a traditional fried rice.

Recipe Makeover: Broccoli Cheddar Puff

Time: Hands on, 20 minutes; total, 50 minutes. Servings: 8 (1 piece each)

Ingredients

• Cooking spray (such as PAM Original)^®

• 1½ Teaspoons canola oil (such as Wesson)^®

• 2 Cups frozen broccoli florets, thawed, drained, and chopped^®

• ½ Cup chopped onion^®

• ½ Red bell pepper (½ pepper = about ½ cup)^®

• 1¾ Cup fat-free milk^®

• 1½ Cup egg substitute (such as Egg Beaters Original; 1½ cups = 12 oz)^®

• 1 Cup reduced fat baking mix^®

• ¾ Cup shredded reduced-fat cheddar cheese, divided^®

Directions

1. 1.Preheat oven to 350°F. Spray an 8 × 8 in. baking dish (or 8 individual 6-oz custard cups) with cooking spray.

2. 2.Heat oil in a medium nonstick skillet over medium high heat. Add broccoli, onion, and red pepper; cook and stir 4 minutes or until crisp-tender. Remove from heat.

3. 3.Combine milk, egg substitute, baking mix, and about half of the cheese in a large bowl. Beat with a wire whisk until blended. Add vegetables; mix lightly. Pour mixture into prepared baking dish or custard cups. (If using individual custard cups, divide cooked vegetables among eight 6-oz cups; then, pour liquid mixture over vegetables. Shake cups gently to help liquid mixture flow through vegetables.)

4. 4.Bake 40 minutes. Sprinkle top with remaining cheese. Bake another 10 minutes or until knife inserted in center comes out clean. Cool 5 minutes.

What’s Been Changed?

• Cut calories, fat, and saturated fat by using fat-free milk, reduced fat cheese, and reduced-fat baking mix instead of the full-fat versions. Replaced shell eggs with egg substitute.

• Added nutrients by incorporating more vegetables.

For More Recipes

See “Healthy Recipes” tab at www.ConAgraFoodsScienceInstitute.com.

My Selection of 1 Step to Increase Healthful Meals This Week.

Recommendations and Comments From My Health Care Provider.