Cutting back on fats and carbs in your diet? Good news: it is a lot easier than you think to cook “lite” meals with a few substitutions of key ingredients. Try these recipes for family favorites that offer all the taste and enjoyment without the guilt.
Baking instead of deep frying this recipe reduces carbs and calories.
Photo by Michael Phillips
BUTTERMILK OVEN-FRIED CHICKEN
SERVES 4
Baking instead of deep frying this recipe reduces carbs and calories. Not to mention that it is a faster, easier and less hands-on process!
1 3–4-pound chicken, cut into 8 pieces (or your favorite chicken parts)
2 cups buttermilk
¼ teaspoon cayenne pepper
Vegetable oil spray
1 cup all-purpose flour
1 cup seasoned breadcrumbs, not panko
Kosher salt
Fresh ground black pepper
1 teaspoon garlic powder
1 teaspoon paprika
Rinse and pat dry chicken parts. In a large bowl, whisk together buttermilk and cayenne. Place chicken parts in bowl and turn until all pieces are coated. Cover with plastic wrap and refrigerate overnight, or at least 2 hours.
Preheat oven to 400 F. Line a large shallow baking pan with foil and spray with vegetable oil.
In a large bowl, whisk together flour, breadcrumbs, salt, pepper, garlic powder and paprika. Make sure each piece of chicken is thoroughly coated with buttermilk—but shake off excess. Dredge each piece in the flour mixture and place in pan. (If you like your chicken extra crispy, let the pieces rest on a rack for 10 minutes until they start to get a little soggy, then thoroughly dredge in flour mixture again; then place in baking pan.) Spray the tops of the chicken pieces with vegetable oil spray.
Bake in preheated oven for 35–40 minutes, or until temperature on an instant-read thermometer reaches 165 degrees, and chicken is golden brown. Remove from oven and transfer to a rack or paper towel-lined platter.
Chef’s tip: Baking times will vary based on chicken parts. Let your thermometer be your guide. Check the temperature in every piece. Remove cooked pieces and leave others to finish cooking to the required temperature—165 F.
Seafood Chowder
Satisfy your craving for seafood with less fat and fewer calories when you follow this “lite” recipe for chowder.
Photo by Gina Moore
This light version substitutes celery root and parsnips for the potatoes and carrots, and leaves out the heavy cream.
2 ounces olive oil
4 slices bacon, cut into ¼-inch pieces
1 small onion, chopped
½ cup flour
1½ quarts clam juice
2 medium celery roots, peeled and diced
2 medium parsnips, peeled and diced
½ pound shrimp
½ pound bay scallops, halved
1 10-ounce can clams, drained
½ pound white fish, cut into chunks
½ cup white wine
1 teaspoon seafood spice blend
Parsley for garnish
In a large stockpot, saucepan or Dutch oven, heat olive oil. Saute the bacon pieces until crispy. Remove to a paper towel-lined platter. Add the onions and saute until translucent. Whisk in flour to make the roux. Cook over medium heat for 4–5 minutes. Do not allow to brown. Gradually whisk in the clam juice, blending until smooth and thickened. Heat to a boil. Reduce to a simmer. Add the diced celery root and parsnips and simmer gently.
When celery root and parsnips are three-fourths cooked, about 5–6 minutes, add the shrimp, scallops, clams, fish and bacon and cook another 10 minutes. Add wine and seafood spice blend; stir and keep warm until ready to serve. To serve, ladle into individual bowls and garnish with parsley.
If made ahead, cool then refrigerate. When ready to serve, warm on low heat, adding additional clam juice if needed for desired consistency.
Beef Enchiladas
Cut the carbs and enjoy all the taste by replacing flour or corn tortillas with cheese tortillas.
Photo by Gwénaël Le Vot
SERVES 4
This dish is made lighter by making cheese tortillas instead of using flour or corn tortillas. Also, by using low-fat sour cream and reduced-fat cheese.
1 pound ground beef
½ onion, finely chopped
Kosher salt
3 cups reduced-fat Mexican blend cheese, plus additional for topping
¾ cup enchilada sauce
2 green onions, sliced
½ cup low-fat sour cream
In a large skillet over medium heat, brown ground beef and onions. Drain off juices and add salt. Set aside and keep warm. Spray a baking pan lightly with cooking spray and set aside.
Preheat oven to 375 F. On a parchment-lined sheet pan, trace 6-inch circles, spaced evenly apart. (Turn paper over after tracing.) Fill each circle with 1/3 cup cheese and spread out evenly. (You may need 2 sheet pans for the amount of tortillas made.) Bake in oven for 6–8 minutes until edges are turning brown. Flip over and immediately fill with a few spoonfuls of the beef mixture, and roll up. Work quickly so the cheese does not have a chance to harden. Place enchiladas in prepared baking dish seam-side down. Repeat until all tortillas are filled.
Pour enchilada sauce over filled tortillas and cover with cheese. Bake filled tortillas for 15–20 minutes or until bubbly. Serve and garnish with green onions and sour cream
Pasta Alfredo
Replace the heavy cream with low-fat milk and enjoy a lighter version of this classic Italian dish.
Photo by Karen Hermann
SERVES 4
In this dish we replaced the heavy cream with low-fat milk. You may also want to consider using a low-carb or low-calorie pasta.
1 pound fettuccine, or favorite noodles
2 tablespoons unsalted butter
2 large garlic cloves, minced
2 tablespoons all-purpose flour
1 cup unsalted chicken stock
1 cup skim or low-fat milk
1 cup grated Parmesan cheese
Kosher salt
White pepper
2 tablespoons fresh chopped parsley
2 tablespoons fresh chopped basil
Additional Parmesan, for garnish
Additional herbs, for garnish
Prepare pasta noodles according to package instructions. Drain. Stir in 1 tablespoon butter to prevent noodles from sticking together, and keep warm.
In a large saucepan over medium to low heat, heat remaining butter. Add garlic and cook, stirring, for one minute—do not allow to brown or burn. Sprinkle in flour and continue to stir for an additional minute. Slowly whisk in chicken broth and milk, and continue whisking until sauce thickens. Reduce heat and stir in cheese. Add salt, pepper and herbs. Add noodles to sauce and toss well to combine. Serve and garnish with additional cheese and herbs.
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