Enjoy These "Lightened Up" Recipes
Everyone has been asking for the "lightened up" recipes we showed on our recent Today segment. The segment was a huge amount of fun, and we all enjoyed tasting each other's "made-over" dishes.
Natalie, Ann, Hoda, and Giada were great sports about this, and were happy to find that not only did the dishes look the same, they tasted really great. ...That's because I was really careful to balance the kinds of substitutions to maintain great flavor! Of course, they were not identical to the "original" versions, but tasty in their own right!
Check these revamped recipes out, and let me know what you think!
...How about dessert first?
Giada’s "Lightened Up" (Low Fat/Low Cholesterol) Tiramisu
Ingredients:
- 3 egg yolks
- ½ cup egg beaters
- 3 tablespoons sugar
- 1 pound light cream cheese
- 1 and ½ cups espresso
- 24 ladyfingers
- 2 teaspoons rum
- ¼ cup shaved chocolate
- 2 tablespoons cocoa powder
- Beat eggs and sugar together, until thick and pale.
- Add cheese and beat until smooth.
- Add 1 tablespoon of espresso and mix until combined.
- In a small shallow dish, mix remaining espresso and rum.
- Dip each ladyfinger into mixture–only about 5 seconds to avoid getting soggy
- Arrange in 13x9 baking dish–break in half to fill bottom if needed.
- Spread half the cheese mixture over ladyfingers. Arrange another layer of soaked ladyfingers, and top with remaining cheese mixture.
- Cover and refrigerate for at least 1 hours, and up to 8 hours.
- Sprinkle with chocolate shavings before serving.
Natalie’s Lasagna
Ingredients:
Lightened Up
- 1 pound ground beef
[90/10 ground sirloin] - 1 32-ounce tub low-fat ricotta cheese [called “light”]
- 1 large jar tomato sauce [Classico tomato and basil]
- 2 eggs
- Parsley
- ½ cup 2% fat (low fat) shredded mozzarella
- No boil lasagna noodles
- ½ cup mushrooms
- ½ cup shredded carrots
- ½ cup finely zucchini
- ½ cup onions
- ½ cup Parmesan cheese
CALORIES PER SERVING: (12 per recipe): 390 calories
- Brown the meat, then add the veggies and sauté.
- Add the red sauce at let simmer.
- Make the cheese mix (separate bowl)- mix ricotta, parmesan cheese, and parsley together.
- Layer: Meat sauce, noodles, cheese mix, top with ½ cup mozzarella.
- Bake at 375° for about 45 minutes until golden brown (cheese is crispy and golden).
Ann’s Standing Rib Roast with Mashed Yukon Gold Potatoes
Preparation:
- Coat liberally with coarse salt and pepper.
- Cook the bottom round roast at 450° for 10 minutes.
- Lower heat to 250° and roast 15-30 minutes per pound for internal temp to 125°-130° for medium rare or 135°-145° for medium
- Let stand before carving–for at least 20 minutes–cover loosely with foil.
Lightened Up
- 1 Bottom Round Roast
- Salt and Pepper
Cook as indicated above.
Ingredients:
- 8 medium Yukon gold potatoes
- 2 ounces butter (1/4 stick)
- ½ cup whole milk
- Salt-pepper
- ½ cup steamed green veggies: Brussel sprouts or broccoli
Hoda’s Roasted Chicken and Couscous
Lightened Up
Preparation:
- Make a paste of the seasoning and olive oil, and rub into chicken breasts.
- Roast for 30 minutes at 350°.
- Serve with couscous or baked potato. (Limit the starchy vegetables to ONE per meal!)
- 6 medium chicken breasts (bone in)
- Poultry Seasoning, Garlic Powder, Paprika
- 2 tablespoon olive oil
- Salt and pepper
- Enjoy the cup of couscous OR baked potato, but limit to one starch.
- Replace the "naked" baked potato (or couscous) with 1 cup steamed mixed green beans and carrots.
Can you think of additional "light" tweaks to these recipes? Let me know your questions and comments.
Comments
Why wouldn't you use egg substitute in the Lasagna recipe instead of eggs?
Why not substitute extra firm tofu for the ground beef in the lasagna?
those are both healthy ideas, but i think Dr. Fernstrom's point is to make dishes lighter without making it taste like diet food.
I would use ground turkey in the lasagna and dark chocolate in the tirimasu.
I would use spinach in the lasagna rater than carrots and zuchinni.
