Keeping Your "Light" Recipes Flavorful

One of the biggest complaints I hear from my patients about trimming calories from their recipes is that the altered dishes “just don’t taste very good.” I certainly agree that a lower-fat, lower-calorie recipe won’t taste exactly the same as the “original” recipe, but that doesn’t mean it lacks flavor, color or taste. It's quite the opposite with some smart cooking changes.

The trick in modifying a recipe is to change some ingredients in a recipe, but not all of them. The goal is to improve–and cut some calories and fat–not create the lowest possible version of a dish. (Is it even edible then?) That’s what I’m doing on a totally fun segment on The Today Show’s new fourth hour.

All four hosts gave me a favorite dish of theirs, and I tweaked them to lower total calories, and some fat and cholesterol. We started with Natalie Morales’ lasagna, and moved to Ann Curry’s rib roast and Yukon potatoes, to Hoda Kotb’s roasted chicken with couscous, and ended with Giada De Laurentiis’ tiramisu.

Each dish posed its own challenge, and the adjusted recipes were delicious! Check back later for the video of the segment if you missed it live on Today to see how I “lightened” them up.

Here are the basics to keep in mind when you cook:

1. Always use low fat dairy products.

Fat-free just cuts out too much flavor and texture, without much additional reduction in calories. These range from cheeses, to sour cream, to milk, to half and half, and even heavy cream. A reasonable guideline is to click down one fat category with dairy liquids, if you’re new to this: If you use heavy cream – try half and half if the jump to whole milk is too much. Whole milk users can try 2%. It’s not necessary to be perfect. Any change is a plus. This works for desserts, main dishes, sauces, and any other use of dairy products.

2. Choose lean cuts of meat.

At the very least, cut off the visible fat around the outside! There are more than 25 cuts of lean beef. Limit marbled meats (can’t cut that fat away – it’s throughout the whole thing!) to special occasions. Select lean cuts of beef – ranging from chopped beef to pot roasts. Veal or Pork tenderloin is also a good choice, as are skinless white meat poultry, and fish.

For the more adventurous, try ostrich steaks, or buffalo (bison). You can even buy “ground beef” in a frozen bag, which is a version of soy protein, with very little fat.

3. Doll up your mashed potatoes with milk (2% or whole) and light or whipped butter or trans-fat free margarine.

Skip the light cream and stick butter. For the baked-potato lovers, light sour cream is unbeatable.

4. Don’t eliminate both fat and sugar in a dessert recipe.

Fat and sugar have flavor interactions are important. The “mouth-feel” (how it tastes in your mouth) of sugar/fat combinations can be “fooled” by substituting one or the other, but when both are gone, that’s when the taste disappears.

5. Use herbs – both fresh and dried to flavor foods – instead of salt.

Look for the “powdered” version of dried spices instead of “salt” – as in garlic powder, not garlic salt. You want flavor enhancement, not a salt-cover up!!

6. Keep your “lightened up” portion sizes the same as the “original” serving.

That’s the point of lightening it up – not to consume twice as much (same calories, twice as much food). This is a really tough one to master!

There are thousands of foods to choose from, and endless ways to adjust recipes. With just a few simple concepts, you can make your home cooking healthier, lower in calories and fat, and full of flavor and great taste.

Let me know what you think! I’d love to hear from YOU, about your versions of these and other foods, and other ideas to cut calories and fat without sacrificing flavor.

Update: Click here for the "lightened up" recipes, as featured on TODAY.

Comments

I was wondering if you will be publishing the recipes, which you lightened up, on today's program? They looked yummy!

I would love the light recipe for the tiramisu. Thank you.

i would really like the recipe for the light version of the tiramisu thank you

please email me the recipe for the light version of the tiramisu @sleepydooandit@hotmail.com thanks

I, too, want the recipe for Giada DeLaurentiis's tiramisu. All the recipes from this segment would be great too.
Thanks

Post the recipes on the web site !

Please list recipes on website.