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Lighten up your comfort foods by trying these new twists. Enjoy your favorites with some healthy tweaks.
CLASSIC MACARONI AND CHEESE
Low-fat cheese and nonfat milk help to make this favorite dish heart-healthy.
| 2 cups |
Macaroni |
| 1/2 cup |
Chopped onions |
| 1/2 cup |
Evaporated skim milk |
| 1 medium |
Egg, beaten |
| 1/4 tsp |
Black pepper |
| 1 1/4 cups |
Sharp cheddar cheese (4 oz), finely shredded, low fat |
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Nonstick cooking oil spray |
- Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
- Spray a casserole dish with nonstick cooking oil spray. Preheat oven to 350 degrees F.
- Lightly spray saucepan with nonstick cooking oil spray.
- Add onions to saucepan and sauté for about 3 minutes.
- In another bowl, combine macaroni, onions and the remaining ingredients and mix thoroughly.
- Transfer mixture into casserole dish.
- Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.
Makes 8 servings
Serving size: 1/2 cup
Calories: 200
Fat: 4 g
Saturated fat: 2 g
Cholesterol: 34 mg
Sodium: 120 mg
FROSTED CAKE
Use nonfat milk and low-fat cream cheese to lower the saturated fat and calories in this cake.
Cake:
| 2 1/4 cups |
Cake flour |
| 2 1/4 teaspoons |
Baking powder |
| 4 tablespoons |
Margarine |
| 1 1/4 cups |
Sugar |
| 4 |
Eggs |
| 1 teaspoon |
Vanilla |
| 1 tablespoon |
Orange peel |
| 3/4 cup |
Nonfat milk |
Icing:
| 3 ounces |
Low-fat cream cheese |
| 2 tablespoons |
Nonfat milk |
| 6 tablespoons |
Cocoa |
| 2 cups |
Sifted confectioners sugar |
| 1/2 teaspoon |
Vanilla extract |
- Preheat the oven to 325 degrees F.
- Grease with small amount of cooking oil or use nonstick cooking oil spray on a 10-inch round pan (at least 2 1/2 inches high). Powder pan with flour. Tap out excess flour.
- Sift together flour and baking powder.
- In a separate bowl, beat together margarine and sugar until soft and creamy.
- Beat in eggs, vanilla and orange peel.
- Gradually add the flour mixture, alternating with the milk, beginning and ending with flour.
- Pour the mixture into the pan. Bake for 40 to 45 minutes or until done. Let cake cool for 5 to 10 minutes before removing from the pan. Let cool completely before icing.
Icing:
- Cream together cream cheese and milk until smooth. Add cocoa. Blend well.
- Slowly add sugar until icing is smooth. Mix in vanilla.
- Smooth icing over top and sides of cooled cake.
Yield: 16 servings
Serving size: 1 slice
Calories: 241
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 57 mg
Sodium: 273 mg
Calcium: 70 mg
Iron: 2 mg
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External Source
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National Heart, Lung and Blood Institute
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This article was reviewed and updated June 2007.
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