Beefy Chili
People love chili because it’s a simple one-pot meal that feeds a hungry crowd. Preparing with fatty ground beef and topping with cheese, sour cream, and corn chips can really bump up the fat and calories. This version cuts 70% of the calories, 70% of the total fat, and 83% of the unhealthy saturated fat from traditional chili recipes without eliminating any of your favorite flavors. With just a few simple substitutions, this chili will become a new crowd favorite.
Makeover Tip: Replace high-fat ground beef with lean ground turkey breast and lean ground sirloin to lower the saturated fat, and add extra flavor with bacon and beer (which has less sodium than canned broth). Top with reduced-fat cheese and you’re sure to score big nutrition points.
Yield: 6 servings
Ingredients
* 1 bacon slice, finely chopped
* 2 1/4 cups finely chopped onion, divided (about 2 medium)
* 2 garlic cloves, minced
* 1 pound coarsely ground turkey breast
* 1/2 pound coarsely ground sirloin
* 1 (12-ounce) can beer (such as Budweiser)
* 3 tablespoons chili powder
* 1 teaspoon Worcestershire sauce
* 1/2 teaspoon kosher salt
* 1/4 teaspoon ground cumin
* 1 (14 1/2-ounce) can diced tomatoes, undrained
* 1 (8-ounce) can no-salt-added tomato sauce
* 1 (15-ounce) can pinto beans, rinsed and drained
* 1/2 cup (2 ounces) reduced-fat shredded cheddar cheese
* Oyster crackers (optional)
Preparation
1. Cook bacon in a large Dutch oven over medium heat 5 minutes or until browned. Stir in 2 cups onion; cover and cook until onion is tender (about 5 minutes). Uncover and stir in garlic; cook for 1 minute.
2. Increase heat to medium-high; add turkey and sirloin to pan. Cook 5 minutes or until browned, stirring to crumble. Add beer; cook until liquid is reduced to 1/3 cup (about 7 minutes). Stir in chili powder and next 5 ingredients (through tomato sauce). Cover, reduce heat, and simmer 30 minutes or until mixture thickens. Stir in beans; cook 10 minutes or until thoroughly heated. Ladle 1 cup chili into each of 6 bowls. Top each serving with 4 teaspoons cheese and 2 teaspoons onion. Serve with crackers, if desired.
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Pork and Pinto Bean Nachos
Yield: 6 servings (serving size: 1 ounce chips, 1/2 cup beans, 1/3 cup pork, and 1/2 cup topping)
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Remaining ingredients:
* 6 ounces sturdy tortilla chips (8 cups)
* 1 1/4 cups (5 ounces) shredded reduced-fat Colby and Monterey Jack cheese blend
* 1/4 cup chopped fresh cilantro
* 1 jalapeño pepper, thinly sliced
Preparation
1. Preheat oven to 500°.
2. For meat, rub pork with 1 tablespoon oil, 1/4 teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with two forks to measure 2 cups; place in a small bowl. Stir in remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, 2 tablespoons juice, and garlic.
3. For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, and next 4 ingredients (through beans); process 5 seconds or until smooth. Stir in bacon.
4. Preheat broiler.
5. For topping, combine plum tomato and the next 6 ingredients (through 1/4 teaspoon salt); toss well to coat.
6. Arrange tortilla chips in a single layer on a large rimmed baking sheet. Top evenly with bean mixture; top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeño. Serve immediately.
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Creamy Dip
Steer clear of the mayonnaise and cheese-laden dips at the party and go for a healthier option. Creamy dips are often filled with hidden fat and calories, and the chips and crackers used to scoop them up can provide even more sodium, saturated fat, and calories.
Makeover Tip: Make your own creamy dips by pureeing white beans with onion, garlic, and Parmesan cheese and black beans with green chiles and cumin. The calories and fat are significantly slashed, plus you get a fiber boost with each serving. Use fresh veggies as dippers for a nutrient-rich way to scoop up your favorite dips.
Opposing-Sides Two-Bean Dip
Yield: 12 servings (serving size: about 3 tablespoons dip and 4 chips)
Ingredients
* 1 (16-ounce) can Great Northern beans, drained
* 1/2 cup chopped onion, divided
* 3 tablespoons grated Parmesan cheese
* 1/2 teaspoon salt, divided
* 1/2 teaspoon black pepper, divided
* 2 small garlic cloves, divided
* 1 (15-ounce) can black beans, drained
* 1 (4.5-ounce) can chopped green chiles, drained
* 1/4 teaspoon ground cumin
* 1/2 cup (2 ounces) finely shredded reduced-fat cheddar cheese
* 1/4 cup sliced green onion tops
* Garlic Pita Chips
Preparation
Combine the Great Northern beans, 1/4 cup chopped onion, Parmesan cheese, 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 garlic clove in a food processor; process until smooth. Spoon white bean mixture into a bowl on one side; set aside.
Combine the black beans, 1/4 cup chopped onion, 1/4 teaspoon salt, 1/4 teaspoon pepper, 1 garlic clove, chiles, and cumin in a food processor; process until smooth. Spoon black bean mixture into other side of bowl containing white bean mixture.
Sprinkle cheddar cheese and green onions between 2 bean dips. Serve with Garlic Pita Chips.
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Jim Thorton, Cooking Light, OCTOBER 1998
Fried Chicken Fingers
The average fast food chicken finger runs around 120 calories and 4 grams of fat each. Throw in a few more chicken fingers and a heaping side of creamy honey mustard sauce or Ranch dressing and you’re averaging close to 600 calories.
Makeover Tip: Lighten up your chicken fingers by breading chicken breast tenders in crushed cornflakes and then baking until crispy. Make a homemade honey-mustard using honey and spicy mustard for a fresh, easy, low-calorie dipping sauce.
Oven "Fried" Chicken Fingers with Low-Cal Honey Mustard Dipping Sauce
Yield: 8 servings (serving size: 2 chicken tenders and 1 tablespoon sauce)
Ingredients
* Sauce:
* 1/4 cup honey
* 1/4 cup spicy brown mustard
Chicken:
* 1 1/2 pounds chicken breast tenders (about 16 pieces)
* 1/2 cup low-fat buttermilk
* 1/2 cup coarsely crushed cornflakes
* 1/4 cup seasoned breadcrumbs
* 1 tablespoon instant minced onion
* 1 teaspoon paprika
* 1/4 teaspoon dried thyme
* 1/4 teaspoon black pepper
* 1 tablespoon vegetable oil
Preparation
To prepare sauce, combine honey and mustard in a small bowl; cover and chill.
Preheat oven to 400°.
To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.
Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.
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Chocolatey Brownies
When fourth quarter rolls around, pull out a plate of antioxidant-rich dark chocolate brownies and watch them disappear. Traditional brownies have around 250 calories and 10 grams of fat. Shave off 95 calories and 4.5g fat by making this simple substitution.
Makeover Tip: This rich dessert uses less fat than traditional brownies by substituting water and cherry preserves in place of some of the oil. The combination of unsweetened cocoa and semisweet chips makes for a rich, dark flavor.
Dark Chocolate And Cherry Brownies
CookingLight.com users agree: Sweets are a top craving, and chocolate is in a class by itself. These rich brownies are just the ticket. Lining the pan with parchment paper helps prevent the moist brownies from sticking.
Yield: 16 servings
Ingredients
* Cooking spray
* 3.4 ounces all-purpose flour (about 3/4 cup)
* 1 cup sugar
* 3/4 cup unsweetened cocoa
* 1 teaspoon baking powder
* 3/4 teaspoon salt
* 1/3 cup cherry preserves
* 1/3 cup water
* 5 tablespoons butter
* 1 large egg, lightly beaten
* 1 large egg white
* 1/3 cup semisweet chocolate chips
* Powdered sugar (optional)
Preparation
1. Preheat oven to 350°.
2. Line a 9-inch square baking pan with parchment paper; coat with cooking spray.
3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 1 cup sugar, unsweetened cocoa, baking powder, and salt in a large bowl; stir with a whisk. Combine cherry preserves, 1/3 cup water, and butter in a small saucepan; bring to a boil. Add preserves mixture to flour mixture; stir well. Add egg and egg white; stir until smooth. Stir in semisweet chocolate chips. Scrape batter into prepared pan. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out with a few moist crumbs. Cool in pan on wire rack. Garnish with powdered sugar, if desired.
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Jeanne Thiel Kelley, Cooking Light, SEPTEMBER 2008
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