comfort foods final

7/31/2019 Comfort Foods FINAL

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Healthy

Comfort Food

Light and tasty variations

on all your eel-good avorites


2/21

2

Healthy Comfort Food

Light and tasty variations

on all your eel-good avorites

You know whats better than a bowl of creamy macaroni and

cheese, a crispy-zesty slice of pizza, or a hearty burger with fries?

Answer: all of the above made light, healthful, and wholesome, so

you can satisfy your comfort-food cravings without blowing your

diet. Now thats something to feel good about.

Page

Macaroni and Cheese 3

BroccoliParmesan Soup 5

Skillet Pizza 7

New World Chili 9

BarleyMushroom Burgers 11

Orecchiette with Mini Meatballs 12

Gloried Shepherds Pie 14

Garlicky Oven Fries 17

French Toast with Citrus-Vanilla Syrup 19

Chai Rice Pudding 21


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The secret to slimming down this classic recipe? Finding just theright proportions or the cream sauce and cheese. For extra avorand crunch, try olding in chopped green onion and sprinklingbreadcrumbs on top.

INGREDIENTS10 oz. medium elbow macaroni (3 cups)

2 Tbs. unsalted butter plus more for brushing pan2 Tbs. unbleached white our2 cups low-fat milk2 cups grated extra-sharp Cheddar cheese (5 oz.), divided

DIRECTIONS1. Preheat oven to 400F.

2. Cook macaroni according to package directions until al dente. Drain.3. Melt 2 Tbs. butter in saucepan over medium heat. Stir in our, and cook

1 minute. Add milk, and cook 6 minutes or until thickened, stirringconstantly.

4. Remove from heat; stir in 1 cups cheese. Season with salt and pepper.Pour over noodles, and combine.

5. Transfer to 13- x 9-inch baking dish. Sprinkle with remaining cup cheese. Bake 45 minutes, or until top is crisp and beginningto brown. Let stand 10 minutes before serving.

PER SERVING: 269 CAL, 12 G PROT, 11 G TOTAL FAT (6 G SAT FAT), 31 G CARB,

31 MG CHOL, 447 MG SOD, 1 G FIBER, 5 G SUGARS

before you begin

Macaroni and Cheese

SHOPPINGLIST

o2 cups lowfat milk

o2 Tbs.+ unsalted butter

o2 Tbs. unbleached white our

o10 oz. medium elbow macaroni

o5 oz. extra-sharp Cheddar cheese

Serves 8


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This creamy, satisying soup employs an old Italian seasoningtrick: adding a Parmesan rind during the simmering stage.To round out the meal, serve with crusty whole-wheat bread

and a resh green salad.

HealthyComfort Food


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5

BroccoliParmesan Soup

INGREDIENTS

6 green onions, cut in half4 celery ribs, cut into 3-inch-long pieces3 cloves garlic3 Tbs. olive oil8 cups low-sodium vegetable broth1 large crown broccoli (2 cups orets)1 pkg. frozen cut Italian green beans (2 cups) cup elbow macaroni

1 bunch Italian parsley, coarsely chopped1 Parmesan rind1 6-oz. wedge Parmesan cheese, grated, rind reserved

DIRECTIONS

1. Coarsely chop green onions, celery, and garlic in food processor. Heat oilin large pot over medium heat. Add onion mixture and pinch salt. Saut

3 minutes, stirring occasionally. Add broth, and bring to a boil.

2. Add broccoli, green beans, macaroni, half the parsley, and Parmesanrind. Cook 10 minutes over high heat, stirring occasionally.

3. Remove Parmesan rind. Pure soup in small batches in food processor,and return to pot. Stir in pepper to taste.

4. Serve sprinkled with remaining parsley and a little grated Parmesan.

PER SERVING: 154 CAL, 5 G PROT, 7 G TOTAL FAT (1 G SAT FAT), 19 G CARB,4 MG CHOL, 481 MG SOD, 3 G FIBER, 4 G SUGARS

SHOPPINGLIST

o8 cups low sodium vegetable broth

obroccoli, 1 large crown

oItalian cut green beans, 1 pkg. frozen

o cup elbow macaroni

oItalian parsley, 1 bunch

oParmesan cheese, 6 oz., plus rind

ogreen onions, 1 bunch

ocelery, 1 bunch

o3 cloves garlic

o3 Tbs. olive oil

30 minutes or fewer

Serves 8


6/21

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When shopping or pesto,choose rerigerated tubs instead o

cans or jars; they have the most avorand the least sodium.

HealthyComfort Food


7/21

7

Skillet Pizza

INGREDIENTS8 oz. chilled pizza dough ( of 16-oz. pkg.)2 tsp. olive oil2 Tbs. plus 2 tsp. prepared refrigerated pesto cup shredded low-moisture, part-skim mozzarella cheese2 Tbs. low-fat ricotta cheese1 large zucchini, sliced into -inch-thick rounds

DIRECTIONS

1. Set rack in lower third of oven and preheat oven to 500F.2. Stretch dough into 10-inch round. Heat oil in 10-inch skillet over high

heat. Cook crust 3 minutes, or until brown and crisp on bottom. Turncrust over in skillet using 2 spatulas. Remove from heat.

3. Spread 2 Tbs. pesto over crust in skillet. Sprinkle with mozzarella.Top with dollops of ricotta, spaced well apart. Set zucchini rounds

around ricotta.4. Place skillet in oven; bake pizza 8 minutes, or until cheese is melted and

bubbly. Spoon remaining pesto over zucchini rounds, and sprinkle withfreshly ground black pepper. Cut into 4 wedges, and serve.

PER SERVING: 252 CAL, 10 G PROT, 12 G TOTAL FAT (3.5 G SAT FAT), 28 G CARB,


SHOPPINGLIST

o cup part-skim mozzarella cheese

o2 Tbs. low-fat ricotta cheese

o1 large zucchini, or 1 small zucchini and1 small yellow squash

o1 16-oz pkg. pizza dough,half reserved

o2 tsp. olive oil

o3 Tbs. prepared pesto

Serves 430 minutes or fewer


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This chili showcases ingredients that early explorers discoveredin the New Worldpinto beans, corn, tomatoes, and lima beans.

Sprinkle diced avocado and chopped red onion on top ora avorul garnish. I you dont have a slow cooker, this recipe

is still very easy. For stovetop prep, all o the ingredientsexcept the avocado and red onions go into the pot at once,

then everything simmers or about 2 hours.

HealthyComfort Food


9/21

9

New World Chili

INGREDIENTS

1 24-oz. jar medium tomato salsa1 15.5-oz. can pinto beans, drained and rinsed1 12-oz. pkg. soy crumbles2 cups fresh or frozen corn kernels1 cups cups frozen lima beans cup chili powder, or to taste tsp. hot pepper sauce, or to taste1 ripe avocado, diced, for garnish

1 cup chopped red onion, for garnish

DIRECTIONS

1. Combine all ingredients except avocado and red onions in 4-qt. slowcooker or large pot.

2. Cover slow cooker, and cook on low 4 to 6 hours. Or place lid onpot, and bring chili to a boil over medium-high heat; reduce heat to

medium-low, and simmer, covered, stirring occasionally, 1 to 2 hours.Season to taste with salt and pepper.

3. Spoon chili into bowls, and garnish each serving with diced avocadoand chopped red onion.



SHOPPINGLIST

o1 24-oz. jar medium tomato salsao1 15.5-oz. can pinto beans

o1 12-oz. pkg. soy crumbles

o1 10-oz. pkg. frozen corn

o1 10-oz. pkg. frozen lima beans

ochili powderohot pepper sauce

oground black pepper

o1 ripe avocado

o1 medium red onion

Serves 8Vegan


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The batter or these burgers is sot, so turn thepatties careully. As the cheese cools, the patties frm up.Treat these burgers to all the trimmings: coleslaw, pickles,

sliced tomatoes and onions, and relish and ketchup.

HealthyComfort Food


11/21

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BarleyMushroom Burgers

INGREDIENTS

cup uncooked quick-cooking barley1 large egg, well beaten1 cup low-fat ricotta cheese1 cup shredded Cheddar cheese1 cup minced mushrooms cup dried breadcrumbs cup minced parsley

DIRECTIONS

1. Cook barley according to package directions. Set aside.2. Meanwhile, combine egg, ricotta cheese, Cheddar cheese, mushrooms,

breadcrumbs, parsley, and salt and pepper to taste. Stir barley intoegg mixture.

3. Spray large nonstick skillet or griddle with cooking spray. Spoon cupmixture onto hot skillet; repeat until skillet is full, but not overcrowded.

Cook burgers 5 to 7 minutes, and carefully ip burgers using spatula.Cook until mixture is rm and cheese has melted. Remove from skillet,and set aside. Repeat until mixture is used up.



SHOPPINGLIST o1 cup Cheddar cheese

o1 cup mushrooms

o cup dried breadcrumbs

oparsley, 1 bunch

o cup quick-cooking barley

o1 egg

o1 cup low-fat ricotta cheese

Serves 6


12/21

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Tired of the same old spaghetti and sauce?Kick your pasta dinners up a notch by topping

fun noodle shapes with this light, cheesy sauce andhomemade vegetarian meatballs. If youre reallypressed for time, use a 12-oz. package of frozen

prepared vegetarian meatballs instead.

HealthyComfort Food

SHOPPINGLIST

oItalian seasoning

ored pepper akes

o3 tbs. olive oilo1 pkg. frozen peas

o cup low-sodium vegetable broth

o2 Tbs. lemon juice

ofresh chives, 1 bunch

ofresh thyme, 1 bunch

o2 cups dried orecchiette pasta

or your favorite short pastao6 oz. soy crumbles

o6 Tbs. Pecorino Romano cheese

o cup whole-wheat breadcrumbs

o1 large egg

o2 cloves garlic


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Orecchiette with Mini Meatballs

INGREDIENTS

2 cups dried orecchiette pasta, or yourfavorite short pasta

2 cups soy crumbles (6 oz.)6 Tbs. nely grated Pecorino Romano cheese, divided cup whole-wheat breadcrumbs1 large egg2 cloves garlic, minced (2 tsp.), divided tsp. Italian seasoning tsp. red pepper akes1 Tbs. plus 1 tsp. olive oil, divided1 cup frozen peas cup low-sodium vegetable broth1 Tbs. lemon juice1 Tbs. chopped fresh chives1 tsp. chopped fresh thyme leaves

DIRECTIONS

1. Cook pasta according to package directions. Meanwhile, place soycrumbles in bowl and microwave 1 minutes on high. Add 2 Tbs. cheese,breadcrumbs, egg, 1 tsp. garlic, Italian seasoning, and red pepper akes.Mix together until fully combined.

2. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Roll 1 Tbs.

soy crumble mixture into ball and place in pan. Repeat with remainingmixture. Cook meatballs 3 to 5 minutes, or until evenly browned. Addpeas and broth, then cover and reduce heat to medium-low. Simmer 4 to5 minutes, or until most liquid has evaporated.

3. Drain pasta and toss with lemon juice, chives, thyme, and remaining1 Tbs. oil in serving bowl. Season with salt and pepper, if desired. Addmeatballs and peas, sprinkle remaining cheese over pasta, and serve.

PER SERVING: 258 CAL, 15 G PROT, 8.5 G TOTAL FAT (2.5 G SAT FAT), 30 G CARB,


30 minutes or fewer

Serves 6


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Almost anything tastes better with mashed potatoes on top.

The glorifed part is the addition o mushrooms andbaby peasor you could use corn insteadto the usual

ratatouille suspects: eggplant, tomatoes, andzucchini. You can make and chill the flling a day

beore you bake the pie.

HealthyComfort Food

SHOPPINGLIST o1 cup mushroomso1 pkg. frozen baby peas

o2 cloves garlic

o2 Tbs.tomato paste

o1 14.5-oz. can diced

Italian-style tomatoes

ofresh basil, 1 bunch

o3 large baking potatoes

o2 Tbs. olive oil

o1 large onion

o1 medium eggplant

o2 medium zucchini

o1 Tbs. balsamicvinegar

ofresh thyme, 1 bunch

o1 cup soymilk

o3 Tbs. canola oil


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Gloried Shepherds Pie

INGREDIENTS

3 large baking potatoes, peeled and coarsely chopped (5 cups)2 Tbs. olive oil1 large onion, chopped (1 cups)1 medium eggplant, peeled and diced2 medium zucchini, diced (2 cups)1 cup sliced mushrooms1 cup frozen baby peas2 cloves garlic, chopped (2 tsp.)

2 Tbs. tomato paste1 14.5-oz. can diced Italian-style tomatoes cup chopped fresh basil1 Tbs. balsamic vinegar1 tsp. chopped fresh thyme1 cup warm soymilk3 Tbs. canola oil

DIRECTIONS

1. Preheat oven to 375F. Grease large, deep pie pan or medium-sizecasserole.

2. Put potatoes in medium saucepan, and add enough salted water to coverby 1 inch. Bring to a boil, reduce heat, and simmer 12 to 15 minutes, untiltender.

3. Meanwhile, warm olive oil in large, deep skillet over medium heat. Addonion, and cook, stirring often, 5 minutes. Add eggplant and zucchini,and cook, partially covered and stirring often, 3 to 4 minutes. Addmushrooms, peas, and garlic, and cook, partially covered, 3 minutes,stirring occasionally. Add tomato paste, and cook 2 minutes. Addtomatoes, basil, vinegar, thyme, and salt and pepper to taste. Bring to asimmer, and cook gently, partially covered, 3 to 4 minutes. Transfermixture to prepared pie pan.

4. Drain potatoes, and mash, gradually adding soymilk and canola oil asyou mash. Spread evenly over lling. Bake 20 to 25 minutes, or untilbubbling hot. Cool at least 5 minutes before serving.



Serves 6Vegan


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Presoaking potato slices in hot waterhelps remove excess starch so they brown

and crisp like oil-cooked ries.

HealthyComfort Food


17/21

17

Garlicky Oven Fries

INGREDIENTS

1 lb. russet potatoes, peeled andcut into -inch-thick wedges

2 tsp. canola oil2 tsp. olive oil4 cloves garlic, coarsely chopped1 Tbs. chopped fresh parsley

DIRECTIONS

1. Place oven rack in lowest position, and preheat oven to 475F. Coatbaking sheet with cooking spray. Soak potatoes in bowl of hot water10 minutes. Drain, pat dry, and return to dry bowl.

2. Meanwhile, heat canola oil, olive oil, and garlic in saucepan overmedium-low heat. Cook garlic 2 minutes, or until it begins to brown.Transfer garlic to small bowl with slotted spoon.

3. Pour oil over potatoes, and toss to coat. Season with salt and pepper.

Arrange potatoes in single layer on prepared baking sheet. Bake 20minutes, or until potatoes are golden on bottom. Turn, and bake 10minutes more, or until golden and crisp.

4. Meanwhile, stir parsley into reserved garlic; sprinkle over fries. Seasonwith salt and pepper, and serve immediately.



SHOPPINGLIST

o4 cloves garlic

ofresh parsley, 1 bunch

o1 lb. russet potatoes

o2 tsp. canola oil

o2 tsp. olive oil

30 minutes or fewer

Serves 6Vegan


18/21

18

French toast is usuallysoaked in a rich eggbatter, pan-ried inbutter, and made inbatches. Here, eggwhites and a homemadesyrup lighten up the batter,

and you bake the slices inone batch so everyone canenjoy a hot, healthulbreakast together.

HealthyComfort Food


19/21

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French Toast with Citrus-Vanilla Syrup

INGREDIENTS

Citrus Syrup cup agave nectar1 Tbs. lemon juice1 tsp. grated orange zest1 tsp. grated lemon zest vanilla bean, split lengthwiseFrench Toast

1 cup low-fat (1 percent) milk2 large eggs2 large egg whites6 slices French bread, cut 1-inch thick

DIRECTIONS

1. Preheat oven to 450F. Coat baking sheet with cooking spray.

2. To make Citrus Syrup: Whisk together agave nectar, lemon juice, orangezest, and lemon zest in glass measuring cup. Scrape in seeds fromvanilla bean; whisk to blend. Heat in microwave on high power 60seconds or until hot. Cool 10 minutes.

3. To make French Toast: Whisk together milk, eggs, egg whites, and cupCitrus Syrup in large casserole dish. Soak bread slices in mixture until allcustard is absorbed, turning once.

4. Arrange bread slices on prepared baking sheet. Bake 25 minutes, or untilpuffed and golden brown. Serve with remaining Citrus Syrup.



SHOPPING

LIST French Toasto1 cup low-fat milk

o4 large eggs

o1 loaf French bread

Citrus Syrup

o cup agave nectar

o1 lemon

o1 orange

ovanilla bean

30 minutes or fewer

Serves 8


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I you like chai tea, youll love this creamy,comorting dessert studded with apples and raisins.For the best avor, choose a strong, spicy chai tea;

we used Tazos chai tea bags.

HealthyComfort Food


21/21

Chai Rice Pudding

INGREDIENTS3 cups unsweetened soymilk or low-fat milk, divided4 black chai tea bags1 cup short- or medium-grain white rice cup light brown sugar tsp. salt1 medium-size apple, peeled, cored, and diced cup dark raisins

Whipped cream for garnish, optionalCinnamon for garnish, optional

DIRECTIONS

1. Bring 2 cups water and 1 cup soymilk to a boil in large saucepan.Remove from heat, and add tea bags. Cover, and steep 5 minutes.Remove tea bags, squeezing out any liquid.

2. Stir rice, brown sugar, and salt into tea mixture. Bring to a boil overmedium heat. Reduce heat, cover, and simmer 10 minutes. Addremaining 2 cups soymilk, and simmer, uncovered, 20 minutes, oruntil rice is soft. Stir in apple and raisins; remove from heat. Cover pot,and let sit 10 minutes.

3. Spoon pudding into 2-qt. heat-proof dish. Serve warm or cold, withwhipped cream and cinnamon, if desired.



SHOPPINGLIST

o cup light brown sugar

osalt

o1 medium apple

o cup dark raisins

owhipped cream (optional)

ocinnamon (optional)

o3 cups unsweetened soymilk

or low-fat milk

o4 black chai tea bags

o1 cup white rice

30 minutes or fewer

Serves 8

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