Guilt-Free Recipes for a Healthy New Year
by Houston Family Magazine
If you made a resolution to lose weight and get healthy in the new year but don’t want to give up your favorite foods, don’t worry—thanks to these low-fat, low-cholesterol versions of homey favorites, you and your family can enjoy the foods you love without worry or guilt. Bon appetit, and happy New Year!
Sweet Potato Oven Fries
These fries are, in fact, not fried at all—so how do they taste so good? Baking with a sprinkle of olive oil brings out the flavor of the potatoes and adds richness without smothering them in grease. Try the same recipe with Yukon gold potatoes for more traditional fries.
Ingredients
- 4 large sweet potatoes
- olive oil
- salt and pepper to taste
Directions
1. Thinly slice sweet potatoes and scatter the slices on a baking sheet. Coat with olive oil and add salt and pepper to taste.
2. Bake at 300 degrees F 10-15 minutes, or until fries are sizzling and crispy. Remove from the oven and allow to cool for 5 minutes. Serve warm with a Portobello Burger (see below).
Portobello Burger with Red Pepper Mayo
Portobello mushrooms are rich and flavorful in their own right and tend to soak up the flavors of whatever sauces and marinades are added to them, making them incredibly tender and succulent. This burger is a great low-fat alternative to the typical hamburger. Tip: For those who can’t wrap their heads around a meatless hamburger, bison (buffalo) meat is a lean and tasty alternative to ground beef, which tends to be more fat- and cholesterol-heavy.
Ingredients
- 1/2 cup chopped drained roasted red peppers from jar
- 1/4 cup low-fat mayonnaise (such as Vegenaise, a delicious cholesterol-free mayo)
- 1 garlic clove, chopped
- 1/8 teaspoon cayenne pepper
- Nonstick low-fat vegetable oil cooking spray
- 4 large portobello mushrooms, stems removed
- 4 1/2” red onion slices
- 4 hearty hamburger buns or 8 thick slices of bread, such as foccacia or ciabatta
- 2 tablespoons balsamic vinegar
- 4 cups fresh spinach
- 1 heirloom tomato, cut into 4 slices
- salt, garlic powder, cayenne, and cracked black pepper to taste
Directions
1. Blend first 4 ingredients in processor until smooth. Season with salt and pepper; set aside.
2. Spray grill or pan with oil spray; prepare barbecue or frying pan at medium heat. Spray mushrooms and onion slices with oil spray; sprinkle with salt and pepper. Grill mushrooms, onions, and buns/bread until vegetables are tender and bread is golden, turning often.
3. Add red pepper mayo and spinach to buns or bread. Sprinkle balsamic vinegar and spices over spinach, then add mushrooms, onions, and tomato slices. Close buns and serve.
Margherita Pizza
Fresh vegetables and herbs make the flavors in this low-fat pizza really pop. Make your own crust or pick up a low-carb version at your local health food store to save time and add an extra “health bonus” to this already-lean and tasty recipe.
Ingredients
- 2-3 plum tomatoes, sliced
- 3/4 cup chopped fresh basil
- 1 tsp fresh rosemary
- 1 tsp fresh oregano
- 2-3 tbsp finely chopped fresh garlic
- 3 tbsp extra-virgin olive oil
- 1 1/2 cups grated low-fat Romano
- 1 1/2 cups grated low-fat mozzarella
- 6 cups roughly chopped spinach
- 2 tbsp balsamic vinegar
- salt, cracked black pepper, red pepper flakes, and garlic powder to taste
Directions
1. To make topping, combine tomatoes, basil, rosemary, oregano, garlic, and 1 tbsp oil in a medium-sized bowl. Stir well and set aside for up to 1 hour.
2. Mix cheeses together in a bowl.
3. In a separate bowl, combine spinach, remaining 2 tbsp oil, and balsamic vinegar. Season with salt, pepper, and garlic powder.
4. Make or prepare crust. Spread cheese mixture over crust, then add topping and bake 15-18 minutes at 300 degrees Fahrenheit, or until crust is crispy and toppings and cheese are bubbling. Serve hot.
Zesty Low-Fat Mac & Cheese
Traditional mac & cheese recipes are laden with fatty ingredients like cream, cheese, and butter, and instant store-bought mixes are high in cholesterol and laden with preservatives to boot. This satisfying alternative uses low-fat milk, cheese, and butter, and adds Dijon mustard and freshly ground black pepper for a zesty finish.
Ingredients
- 12 ounces uncooked elbow macaroni
- 2 1/2 tbsp flour
- 2 cups nonfat milk
- 1 1/4 cups reduced-fat extra-sharp cheddar, grated
- 1 tsp Dijon mustard
- Freshly ground black pepper
Directions
1. Cook pasta according to the instructions on the package.
2. While pasta is cooking, place flour in a medium saucepan and gradually whisk in milk. Heat the milk and flour on medium and bring to a boil, stirring constantly to prevent lumps. Reduce heat and allow to simmer until the milk begins to thicken.
3. Stir in cheese and mustard, and stir until cheese melts. Toss drained pasta and sauce in a large bowl. Add freshly ground black pepper and serve immediately.
Chocolate Angel Cake
This lovely angel-food cake is airy enough to melt in your mouth. You’d think nothing this light could stick to your hips—and, thanks to replacing egg yolks with whites and heavy cream with lowfat yogurt, you’d be right!
Ingredients
- 1 1/2 cups sugar
- 1 cup unbleached all-purpose flour
- 1/4 cup unsweetened cocoa powder
- 1/4 teaspoon salt
- 12 egg whites (or 1 1/2 cups prepackaged egg whites)
- 1 teaspoon fresh lemon juice
- 1 teaspoon vanilla extract
- 4 cups fresh strawberries
- 4 cups fresh raspberries
- 1/4 cup peach nectar
- 1 tablespoon honey
- 1 cup plain lowfat yogurt
- 2 tablespoons maple syrup
Directions
1. Transfer the oven rack to the lowest level. Preheat oven to 325°F.
2. Sift 1 cup sugar with flour, cocoa, and salt; set aside.
3. Using an electric mixer set at medium-high speed, whip egg whites, lemon juice, and vanilla in a medium-sized bowl until peaks form. Set mixer to high speed and whip in remaining 1/2 cup sugar until semi-stiff peaks form.
4. With a plastic spatula, slowly fold in the remaining dry ingredients, 1/4 cup at a time, until flour mix disappears.
5. Scoop batter into a 10” ungreased tube pan and spread evenly.
6. Bake until cake springs back when touched, 45 to 55 minutes. Remove from oven, invert cake pan, and place upside down on a cooling rack.
7. Thoroughly wash and dry berries. Combine berries, nectar, and honey in a small bowl. Mix slowly, being careful not to crush the berries.
8. In a separate bowl, combine yogurt and syrup until blended. Remove cake gently from pan and cut into 8 slices. Serve each slice with fruit and a dollop of maple yogurt.
