HamburgersInstead of regular ground beef, make a leaner burger by using ground sirloin or turkey that's 96% fat free or more. Portion 1/4 pound of ground meat per burger, and top the cooked burgers with fresh tomatoes, onions, and lettuce and light condiments such as mustard, salsa, barbecue sauce, or ketchup.
Mac CheeseAs one of the top comfort foods in America, Under Armour Shoes Women 2016
dietitians often have their own twist on lightening macaroni and cheese. Ansel suggests making it with reduced fat shredded cheddar and low fat milk. "It becomes less of Under Armour Clutchfit White an oooey gooey cheese bake and more of a lighter pasta dish," says Upton. No matter which light version you make, switch to a whole grain elbow pasta for more fiber and nutrients.
Grilled CheeseUse 100% whole wheat or whole grain bread and reduced fat cheese. Give the outer sides of the bread a quick spray of canola oil, or brush lightly with olive oil before placing on your nonstick griddle or skillet. You can even turn it into a panini using an indoor grill.
Fettuccine AlfredoSwitch to whole grain fettuccine noodles instead of white pasta. Make a light Alfredo sauce by browning only a tablespoon of butter, and switch to fat free half and half or whole milk instead of cream. Stir in Parmesan cheese as usual. Add garlic or freshly grated nutmeg and black pepper for added flavor.
Pot PieMany are motivated to make chicken or beef pot pie at home since frozen pot pies are notoriously loaded with saturated fat and calories. To lighten the typical pot pie recipe, only use a top crust and switch to a whole wheat crust (if possible). Make sure the meat you are using is lean (chicken breast or beef sirloin, for example) and decrease the amount of meat added. The filling will still be nice and chunky if you add more vegetables. Substitute whole milk or fat free half and half for the cream to make the filling.
Recipe Makeovers for Healthy Cooking
Mashed PotatoesUsing nonfat milk or fat free half and half in mashed potatoes and swapping light sour cream for butter will do the trick, notes Ansel. You can pump up the flavor by adding roasted garlic or Under Armour Curry Back 2 Back Mvp Pack
"The big surprise about popular American foods is you can cut a lot of saturated fat, sugar, and sodium out and never even know it," notes Karen Ansel, MS, RD, American Dietetic Association spokesperson.
SpaghettiAnsel suggests skipping the creamy sauces and sticking with tomato sauce. "It's not only lower in fat and calories, its vitamin C gives you a nutrient boost by helping you better absorb the pasta's iron," she says. Add vegetables to your spaghetti sauce instead of high fat meats, and switch to whole grain pasta to increase the fiber and phytochemicals.
And if you substitute healthier ingredients, you're also more likely to meet the newly released 2010 Dietary Guidelines for Americans, which encourage all of us to eat more whole grains, vegetables, fruits, seafood, low fat or fat free dairy products, and vegetable oils such as canola and olive oil.
Reviewed by Kathleen M. Zelman, MPH, RD, LD
MeatloafYou can mix up a meatloaf lower in saturated fat and higher in fiber by making a few ingredient switches. Start with a ground sirloin or turkey with around 6% fat instead of ground beef or pork with 20% to 30% fat. Instead of bread crumbs, mix in some whole wheat bread or oats processed in a food processor. Use egg white or omega 3 fortified eggs to bind the mixture. If the recipe calls for saut ing vegetables, add olive oil to the frying pan in place of butter.
Fried Chicken (Oven Fried)Instead of deep frying chicken in hot oil, you can actually crisp it up in the oven. Start with skinless chicken breasts or thighs (half of the fat and saturated fat is in the skin) marinated in low fat buttermilk for several hours or overnight. Remove the chicken from the buttermilk and coat with flour seasoned with pepper and other desired spices. Place the chicken on a cookie sheet coated with canola oil and spray the top of the chicken with canola cooking spray. Bake in a 450 degree oven for 30 minutes, or until cooked through and the coating is golden brown.
Tacos, Enchiladas, and BurritosWhen making some of the popular Mexican inspired dishes like tacos, enchiladas, and burritos, maximize the use of beans (black beans, pinto beans, or vegetarian refried beans), fresh vegetables and herbs, avocado, steamed or grilled fish, and "soft" whole grain tortillas. Minimize the use of "crispy" tortillas, deep frying in general, high fat meats and chorizo, excessive cheese, and sour cream.
Most Americans want to practice healthy cooking for their families, but they aren't willing to give up the popular dinner dishes they have come to know and love. The solution is to give those favorite foods a recipe makeover.
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PizzaChoose between whole wheat pita bread, whole grain flour tortillas, or 100% whole wheat Boboli for the pizza crust. Spread with pizza sauce and a moderate amount of reduced fat cheese or part skim mozzarella, and top with chopped vegetables (green peppers, tomatoes, garlic, green onions, sliced mushrooms, artichoke hearts, etc.) instead of high fat meat.
fresh chopped herbs, chives, or green onions.
LasagnaInstead of making meat lasagna, feature vegetables only or a combination of lean meat and vegetables. Switch to a whole grain lasagna noodle and reduced fat shredded cheese and low fat or part skim ricotta cheese.
QuicheA lighter, higher fiber quiche is only a few substitutions away. Start with whole wheat pie crust (available at some supermarkets), then fill it with a mixture of omega 3 fortified eggs and egg whites. Use fat free half and half or low fat milk instead of cream, and switch to a part skim cheese.
Tuna Casserole and Similar DishesModernize this favorite casserole from Under Armour Clutchfit 3.0 Red
the '50s by using whole grain noodles, water packed tuna, reduced fat sharp cheddar cheese (or less of regular cheese), and double the vegetables like celery, green onions, tomatoes, and peas. Instead of using the traditional canned cream of mushroom soup, make your own using 2/3 cup fat free or light sour cream, 1/4 cup light mayonnaise, 2 teaspoons prepared mustard, 1/2 teaspoon dried thyme, and black pepper and garlic powder to taste.
By making smart substitutions, and with the new dietary guidelines in mind, here are recipe makeovers for 15 popular American foods, Remember, although these makeovers are healthier, keep the portions small to hold down fat and calories.
Chicken Marsala (or Madeira)Start with skinless chicken breasts that have been coated with flour and browned in a tablespoon or two of olive oil instead of what's usually twice that much in butter. Saut the shallots and mushrooms in a drizzle of olive oil or broth, and instead of adding cream, add whole milk, low fat milk, or fat free half and half to the wine to make a nice sauce.
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