Healthy Comfort Foods

[desperate housewife]

In times of stress we all tend to turn to so-called "comfort foods", stuff like macaroni and cheese, beef stew, chicken soup, chili, meatloaf, mashed potatoes, chocolate chip cookies and rice pudding. Your particular "comfort food" preference depends a lot on age, regional origin and ethnic background. Unfortunately many of these soothing and nurturing "feel good" foods are high in fat and calories.

A survey by the American Institute of Cancer Research (AICR) indicates that since September 11 Americans are eating more comfort foods like mashed potatoes and gravy, fried chicken, and sugary foods like desserts and ice cream. "Comfort foods" evoke nostalgic feelings of a comforting past when life seemed easier.

What can we do to still get a little comfort once in a while?

Substitution - Simply substitute an ingredient low in fat for a high-fat ingredient. Evaporated skim milk can be used in place of cream, and olive oil or light tub margarine can replace butter in many recipes.

Add Value - Adding healthful ingredients such as vegetables, fruits, whole grains and beans to enhance the nutritional quality of the recipe. For example, add diced bell pepper and zucchini to your spaghetti sauce or a variety of beans to chili.

Watch Portion Size - Instead of serving a comfort food, like macaroni and cheese, as a meals in themselves, serve these foods in a smaller portion along with are more healthful choices, like cooked vegetables and a salad.

Moderation Not Abstinence - You don’t need to completely give up eating the foods you love, just save them for special occasions and eat only moderate portions.

Macaroni ‘n Cheese

2 cups uncooked whole-wheat elbow macaroni
1 Tbsp. butter or margarine
1 onion, finely chopped
1 garlic clove, minced
1/2 tsp. Paprika
1 small red bell pepper, finely sliced
1 small green bell pepper, finely sliced
Salt and freshly ground black pepper, to Taste
1 1/2 cups low-fat milk
1/4 cup grated Parmesan cheese
1 cup shredded reduced-fat, sharp or extra-sharp cheddar cheese
1/2 cup fat-free sour cream

Cook macaroni according to package directions. Drain and place in large saucepan. In medium saucepan over low heat, combine butter, onion and garlic. Cook until slightly translucent. Add to macaroni and turn to low heat. Mix in paprika, bell peppers, salt and black pepper, to taste.

Gradually add milk. Cook, stirring constantly, for 10 minutes. Add Parmesan and cheddar cheeses and sour cream and stir until well blended. Remove from heat when cheese is melted. Serve immediately.

Makes 8 servings.
Per serving: 198 calories
6 g total fat (4 g saturated fat)
27 g carbohydrates
11 g protein
3 g dietary fiber
93 mg sodium


Mashed Potatoes

4 medium russet potatoes, scrubbed and quartered
1/2 cup hot skim milk
1 1/2 Tbsp. soft tub margarine or whipped butter
Salt and freshly ground black pepper, to taste

In large saucepan place potatoes with enough water to cover and bring to a boil. Reduce heat and simmer until potatoes are tender, about 25 minutes. Drain well. Transfer potatoes to bowl. Using a potato masher, mash potatoes, gradually adding hot milk and margarine or butter until smooth and fluffy. Add salt and pepper, to taste. Serve immediately.

Makes 6 servings.
Per serving: 121 calories
3 g total fat (<1 g saturated fat)
22 g carbohydrates
3 g protein
2 g dietary fiber
55 mg sodium.

Chocolate Chip Cookies
These chocolate chip cookies have been a big hit with all the AICR staff who tried them. Although they are probably lower in fat and calories than your regular version, they still arent low in fat, so remember that portion size matters.

Nonstick cooking spray
1/4 cup packed brown sugar
3 Tbsp. granulated sugar
3 Tbsp. butter or margarine
1/2 tsp. vanilla extract
1 large egg
3 Tbsp. Water
3/4 cup all-purpose flour
1/2 cup "white" whole-wheat flour (see Note)
1/3 cup toasted wheat germ
3/4 tsp. baking soda
1/4 tsp. Salt
1/2 cup semisweet mini chocolate chips

Preheat oven to 350 degrees. Lightly spray baking sheet with nonstick spray. In medium bowl, cream sugars with butter or margarine. Stir in vanilla, egg and water. Sift together flours, toasted wheat germ, baking soda and salt. Stir into creamed mixture. Stir in mini chocolate chips. Drop dough by heaping teaspoonfuls onto baking sheet and flatten slightly with fork. Bake 10 to 12 minutes. Allow cookies to cool for a few minutes on baking sheet before removing. Cool completely on wire racks.

Makes 24 cookies.
Per cookie: 73 calories
3 g total fat (1 g saturated fat)
12 g carbohydrates
2 g protein
1 g dietary fiber
68 mg sodium.

[livewell]

I like this post!!! Thanks.

[LoveGuinness]

this will come in really handy during finals week!!!

[QueenMaa]

Great Post!

[bsb4tyke]

these are great!