Thanksgiving Recipe Makeover: Bread & Sausage Stuffing (Vegetarian Rendition)

I love bread stuffing! There, I said it! I look forward to enjoying the stuffing every year. I have my tried and true light stuffing that I developed years ago but I also like to try a new stuffing recipe each year too. In honor of Thanksgiving week, I've done a bread & sausage stuffing "makeover," not onlyto make it lighter in fat, saturated fat and calories but to make it vegetarian. Don't worry; I'll have non-vegetarian options listed in the recipe as well.

Here's what I did:

• I used canola oil to sauté the vegetables instead of butter.
• I used some veggie sausage links instead of pork sausage and used half as much as the original recipe called for.
• Instead of adding more butter to moisten the bread cubes, I added a little more broth.
• I used cracked wheat sourdough or whole wheat bread for the bread cubes.

HERE ARE THE SAVINGS!
By making these changes, each serving went from:

• 430 calories to 221 calories per serving
• 28 grams of total fat to 6 grams per serving
• 11 grams of saturated fat to .7 grams per serving
• 55 mg of cholesterol to 0 mg cholesterol per serving

Vegetarian Sausage, Apple and Cranberry Stuffing

Photo: Elaine Magee

Ingredients

5 1/2 cups cubed cracked wheat sourdough bread (or whole wheat bread)
1 tablespoon canola oil
1 cup chopped onion
1 cup chopped celery
8 ounces veggie sausage links, defrosted and coarsely chopped (i.e. Morning Star Sausage Links), light turkey sausage or light breakfast sausage can be substituted
2 teaspoons dried sage
1 teaspoon dried rosemary
1 teaspoon dried thyme
1 crisp apple, cored and chopped
1/2 cup dried cranberries
3 tablespoons minced fresh parsley (or 1 tablespoon parsley flakes)
1 cup vegetable broth (chicken or turkey stock can be substitute)

Directions

1. Preheat oven to 350-degrees. Coat a 2 quart covered baking dish with canola cooking spray. Spread the bread cubes in a single layer on a large nonstick jellyroll pan. Bake for 7 minutes or until evenly toasted, set aside.
2. In a large, nonstick saucepan, add the canola oil and begin cooking the onions and celery, stirring often, until evenly browned. Stir in the chopped sausage links, sage, rosemary, and thyme and cook, stirring often, for another 2 minutes to blend flavors.
3. Add the bread cubes to the saucepan and combine with the onion mixture. Mix in the chopped apple, dried cranberries and parsley. Drizzle the broth or stock over the stuffing mixture and gently toss. Spoon mixture into the prepared baking dish, cover, and bake for 40 minutes. Enjoy!

Yield: Makes 8 servings

Nutrition per serving: 221 calories, 9.5 g protein, 33 g carbohydrate, 6 g fat, .5 g saturated fat, 3.5 g monounsaturated fat, 2 g polyunsaturated fat, 0 mg cholesterol, 5.5 g fiber, 376 mg sodium. Calories from fat: 24 percent. Omega-3 fatty acids = .3 grams, Omega-6 fatty acids = 1.3 grams


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Recipe Makeover: Nancy's Pumpkin Bread

Every year for the past 5 years, a friend of mine brings a much anticipated and appreciated loaf of pumpkin bread over as a holiday gift. And every year I think to myself that it just might be one of the best-tasting pumpkin breads I've had. Well, this year I asked her for the recipe.

In the spirit of full disclosure, I did warn her that I would be "messing with" her recipe by lowering the fat, saturated fat, and sugar and switching to half whole-wheat flour. If you are a sweet potato fan, then by all means use cooked, pureed sweet potatoes in place of the canned pumpkin.

Here's what happened nutritionally:
The calories decreased from 258 to 169 and the grams of fat and cholesterol were chopped in half, saturated fat was cut by 2/3rds, and fiber doubled.

Nancy's Light Pumpkin Bread

Photo: Elaine Magee

Ingredients:

1 egg, beaten
1/4 cup egg substitute
3/4 cup sugar
1/4 cup canola oil
1/4 cup lite pancake syrup or maple syrup
3/4 cup canned pumpkin
6 tablespoons lowfat milk or fat-free half-and-half
1 teaspoon baking soda
3/4 cup + 2 tablespoons whole-wheat flour
3/4 cup unbleached white flour
1/4 teaspoon salt
1/2 teaspoon each ground cinnamon, nutmeg & ginger

Directions:

1. Preheat oven to 350 degrees. Line a muffin pan with foil or paper liners, or if making bread, coat a 9 x 5-inch loaf pan with canola cooking spray (dust lightly with flour if desired); set aside.
2. In large mixing bowl, combine all the wet ingredients by beating on medium speed until well blended.
3. Pour the dry ingredients, all at once, into the mixing bowl and beat on medium-low until blended, scrape sides of the bowl and blend again.
4. Fill prepared muffin cups with 1/4 cup of batter or pour all of the batter in the prepared loaf pan. Bake until top of muffins spring back nicely after gentle pressure (about 30 minutes). If making a loaf, bake for about 70 minutes.

Yield: makes 12 muffins or 1, 9 x 5-inch loaf. If you want to make 2 loaves or 24 muffins, just double the recipe.

Nutritional analysis per serving: 169 calories, 3 g protein, 29 g carbohydrate, 5 g fat, .5 g saturated fat, 3 g monounsaturated fat, 1.5 g polyunsaturated fat, 18 mg cholesterol, 2 g fiber, 185 mg sodium. Calories from fat: 27 percent. Omega-3 fatty acids = .4 gram, Omega-6 fatty acids = 1 gram.

Original recipe contains 258 calories, 10 grams of fat, 1.5 grams saturated fat, and 36 mg cholesterol per muffin or slice.

NOTE: If you want to add the Cinnamon Vanilla Glaze - In a mixing bowl, combine 1/4-cup light cream cheese, 1/2-cup powdered sugar, 2 teaspoons fat free vanilla creamer or similar, and 1/4 teaspoon ground cinnamon.

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Recipe Makeover: Homemade Tuna Noodle Casserole

Sharing a meal with your family has many benefits and is so important - especially these days. Here's new take on an old favorite for a homemade family supper. Typical tuna casserole recipes contain around 450 calories, 23 g fat, 12 g saturated fat, and 70 mg cholesterol per serving. This version is 100 calories less per serving and cuts the fat by more than 50%!

Elaine's Homemade Tuna Noodle Casserole

Photo: Elaine Magee

Ingredients:

6 ounces whole wheat blend extra wide noodles (about 4 cups cooked)
1 tablespoon olive oil
1 onion, chopped (about 1 1/2 cups)
1 cup chopped red or green bell pepper
2 cups sliced mushrooms (baby portabellas, crimini, or regular)
2 teaspoon minced or chopped garlic
3 tablespoons unbleached flour
3 tablespoons fat-free half-and-half (low-fat milk can be used)
1 cup fat-free half-and-half (low-fat milk can be used)
3/4 cup condensed or double strength low sodium chicken broth
1 1/2 teaspoons dried oregano flakes
Black pepper to taste (1/2 teaspoon or more)
2 cups lightly cooked green vegetables of choice (sugar snap peas or broccoli florets) or 1 cup of green peas
10 ounces solid white albacore tuna, drained
1 cup reduced fat sharp cheese
1/3 cup shredded Parmesan cheese
3/4 cup crouton crumbs (Put some croutons in a sandwich bag and use a rolling pin or the flat side of a meat mallet to transform your croutons into crumbs)

Directions:

1. Preheat oven to 375 degrees and coat a 9 x 13-inch baking dish with canola or olive oil cooking spray.
2. Start boiling the water for the pasta in a large saucepan. When the water is boiling, cook the noodles following the directions on the pasta box or bag. When cooked al dente, drain the noodles in a colander and set aside.
3. Meanwhile, start heating a large nonstick skillet or large saucepan with the olive oil over HIGH heat. Add the onion, bell pepper, mushrooms, and garlic into the skillet and sauté for 5 minutes or until mushroom are lightly brown in some places.
4. In small bowl, combine the flour with 3 tablespoons of half-and-half. Slowly stir in the cup of half-and-half and the chicken broth. Pour the flour mixture into the skillet with vegetables and cook on low until the sauce is nicely thickened (about 3 minutes). While it's cooking, stir in the oregano and black pepper.
5. In the skillet, combine the green vegetable, tuna chunks, cooked and drained noodles, and cheeses with the sauce. Spoon the mixture into prepared baking dish and sprinkle the crouton crumbs evenly over the top. Bake the casserole, uncovered, in the oven until the edges and crumbs on top are golden brown (about 25 minutes). Enjoy!

Yield: Makes 6 servings

Nutrition Analysis per serving: 350 calories, 27 g protein, 39 g carbohydrate, 10 g fat, 4.5 g saturated fat, 3.3 g monounsaturated fat, 1.2 g polyunsaturated fat, 39 mg cholesterol, 5 g fiber, 391 mg sodium. Calories from fat: 26 percent calories from fat. Omega-3 fatty acids = .5 g, Omega-6 fatty acids = .5

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Makeover Monday: Dutch Pancakes Go Under The Knife

Sunday morning meant my dad would make Dutch pancakes for the family. If you have no idea what I'm talking about, they are a lot like much bigger and much thicker crepes. Powdered sugar would dust the pancakes (and my mouth) as I recall. He used a mix that relatives of ours would send him periodically from the Netherlands. But it was on my first trip to the Netherlands when I tasted Dutch pancakes in a country restaurant attached to an actual windmill that ground wheat... that I really developed an appreciation for this traditional Dutch food.

You can make a more savory Dutch Pancake and top it with bacon and sautéed apples or with cheese and herbs or you can make a sweet rendition with fruit and whipped cream or powdered sugar. When I say they are "big" I mean imagine the biggest cast iron skillet you've every seen. That's how big they are.

The following recipe is for a whole-wheat lower fat version of Dutch Pancakes made with a 10-inch nonstick skillet though (a little more practical portion size wise).

Whole-Wheat Dutch Pancakes

Photo: Elaine Magee

Ingredients:

1 large egg, high omega-3 if available
1/4 cup egg substitute
1 1/4 cup milk of choice (light vanilla soy milk, fat free half and half, or 1% lowfat milk)
1/4 teaspoon salt (this can be reduced to 1/8 teaspoon for a total of 158 mg sodium per serving)
3/4 cup whole-wheat flour
Flavorings (optional): a teaspoon of finely chopped lemon zest or fresh herbs could be blended into the pancake batter, depending on the desired pancake flavors.
Canola oil cooking spray

Directions:

1. In blender bowl, combine egg, egg substitute, milk and salt and pulse until smooth. Pour flour into blender bowl and pulse again until smooth, scraping sides of bowl to incorporate all of the flour. Stir in any flavorings if desired.
2. Begin heating a 10-inch frying pan over medium heat. Coat bottom of pan generously with canola cooking spray and immediately pour in 1/2-cup of batter. Tilt the pan to spread batter evenly over the bottom. When bottom is well browned (about 1 1/2 minutes), flip over the pancake with a spatula and brown the other side (1-2 minutes more). Remove pancake and keep warm or serve.
3. Repeat step #2 with remaining batter, stirring batter often until batter is used up. Serve them with cinnamon spiced apples or fresh fruit for a breakfast entrée or dessert or sprinkle shredded cheese of your choice over the pancake when you are browning the second side and it will melt nicely.

Yield: Makes 4 large pancakes (4 servings)
To make 8 pancakes, just double the recipe ingredients.

Nutrition information per pancake (plain): 134 calories, 9 g protein, 20 g carbohydrate, 2.3 g fat, .9 g saturated fat, .8 g monounsaturated fat, .6 g polyunsaturated fat, 56 mg cholesterol, 3 g fiber, 233 mg sodium. Calories from fat: 15 percent. Omega-3 fatty acids = .1 gram, Omega-6 fatty acids = .5 gram.

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• Healthy Breakfast Ideas and Recipes
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Making Over Martha: Oatmeal Berry Bars

Photo: Elaine Magee

They are called Oatmeal Bars on Martha Stewart's website and they call for white flour, 2 1/2 cubes of butter, heavy whipping cream, 48 caramels, and a cup of semisweet chocolate chips. We made them more whole grain, decreased the brown sugar by 25%, substituted a light plant sterol margarine in place of butter and used low sugar berry preserves instead of chocolate chips, heavy cream and caramels. Granted the berry bars aren't going to give you the chocolate fix the other version will...but you are better off getting your daily dose of chocolate with a couple bites of dark chocolate anyway...and this version can double as a breakfast bar!

Oatmeal Berry Bars

Use the margarine cold from the refrigerator, it will crumble more easily. Each bar contributes 1.4 grams of plant sterols as well.

Ingredients

2 cups old-fashioned rolled oats
1 cup whole-wheat flour
1 cup unbleached white flour
3/4 cup dark brown sugar, packed
3/4 teaspoon baking soda
3/4 teaspoon salt
1 1/4 cup light margarine with plant sterols (i.e. Smart Balance Heart Right Light with 5 grams fat and 1.7 grams plant sterols per tablespoon)
1 1/2 cups low sugar berry preserves (i.e. Smucker's Low Sugar Strawberry Preserves)

Directions

1. Preheat oven to 350-degrees. Coat a 9 x 13-inch baking dish with canola cooking spray.
2. In large mixing bowl, combine oats, whole wheat and white flours, brown sugar, baking soda and salt by beating on low speed. Add the margarine to the oat mixture, cold from the refrigerator, breaking it up into small pieces with your fingers or two knives or forks. Run mixer on low speed just until a crumbly mixture forms.
3. Press half of the oat mixture onto bottom of prepared baking dish. Bake until just set (about 15 minutes). Spread berry preserves evenly over warm bottom crust. Sprinkle the remaining crumb mixture evenly over the top, breaking it up into smaller pieces with fingers if necessary. Bake 15 minutes more. Let cool in pan before cutting into 24 squares.

Yield: Makes 24 bars

Nutrition information per serving: 170 calories, 4 g protein, 28 g carbohydrate, 5 g fat, 1.4 g saturated fat, 1.6 g monounsaturated fat, 1.7 g polyunsaturated fat, 0 mg cholesterol, 3 g fiber, 180 mg sodium. Calories from fat: 25 percent. Omega-3 fatty acids = .22 g, Omega-6 fatty acids = 1.5 g

Original bars contain 335 calories, 16 g fat, 9 g saturated fat, 33 mg cholesterol, 46 grams carbohydrate, and 2 grams fiber per bar if the recipe makes 24 bars.

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• Beyond Oatmeal: Oat Recipes and Tips
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Recipe Makeover: Asiago Bagel Breakfast Bake

Don't you just love the Panera bakery/sandwich chain? Apparently their asiago bagels are totally yummy. I make it a habit to only order whole-wheat bagels, so I can only speak for their whole wheat/whole grain selection. Anyway, they have a wonderful recipe for "Asiago Bagel Breakfast Bake" on their website and I thought I would give it a Recipe Doctor makeover.

It calls for their asiago bagels but we can use whole-wheat bagels and the whole "asiago" taste will still come through because the recipe also calls for 6 ounces of asiago cheese (although I dialed this down to 4 ounces)! We are also using half higher omega-3 eggs and half egg substitute and we are using reduced fat versions of the Jack or cheddar cheese and the milk.

Here are the savings!

Per serving:

	Original Recipe	Light Recipe
Calories	420	330
Total Fat (g)	22	12
Saturated Fat (g)	11	6.5
Cholesterol (mg)	273	143
Fiber (g)	1.8	5

LIGHTER WHOLE WHEAT ASIAGO BAGEL BREAKFAST BAKE

Photo: Elaine Magee

Ingredients

4 large eggs, higher omega-3 if available
1 cup egg substitute (you can use the southwest flavor option if desired)
2 cups fat free half and half or 1% lowfat milk
1 teaspoon fresh chopped tarragon or ½ teaspoon dried tarragon
1/4 teaspoon paprika
Freshly ground black pepper to taste (start with 1/4 teaspoon)
6 ounces reduced fat Monterey Jack or cheddar cheese, shredded
1 cup grated or shredded asiago cheese (add more if desired)
4 large whole wheat or whole grain bagels, cut into bite-size pieces

Directions

1. In large mixing bowl, beat together eggs, egg substitute, fat free half and half, tarragon, paprika and pepper (add more to taste).
2. In medium bowl, toss the cheeses together (whichever ones you are using). Coat a 2-quart casserole dish or 9 x 13-inch baking dish with canola cooking spray or coat lightly with canola oil.
3. Layer half of the bagel pieces in prepared dish then half of the cheese then repeat the layers with the remaining bagel pieces and cheese. Pour the egg mixture evenly over the bread mixture then cover the dish and keep in the refrigerator overnight.
4. When ready to bake, preheat the oven to 350-degrees. Bake casserole, uncovered, until the top is golden brown (about 1 hour).

Yield: Makes 8 servings

Nutrition Information per serving: 330 calories, 22 g protein, 34 g carbohydrate, 12 g fat, 6.5 g saturated fat, 3 g monounsaturated fat, 2.5 g polyunsaturated fat, 143 mg cholesterol, 5 g fiber, 735 mg sodium. Calories from fat: 33 percent.

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• Healthy Breakfast Ideas and Recipes
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Recipe Makeover: Tyler Florence's Chicken Francese

Have you ever noticed how popular chicken is with all those Food Network television chefs? I often cruise through the Food Network website looking for some interesting recipes to lighten and I've got to say, poultry seems to reign supreme! So I wasn't that surprised when the recipe that appealed to me from Tyler Florence featured chicken.

The original recipe calls for dredging the chicken breasts in seasoned flour and then in beaten whole eggs. They are then fried in 1/4 cup of oil in a skillet. Instead, I used an egg substitute "with yolk" product that is lower in total fat, saturated fat, and cholesterol than beaten whole eggs (and it's really easy to use too). I still used olive oil to brown the chicken breast, but I used 2 1/2 tablespoons instead of 4. With a nonstick skillet, this was just the right amount of oil. The original recipe then calls for a lemon sauce to be made in the skillet using all sorts of flavorful ingredients like sliced lemon, white wine, chicken broth, parsley, and a couple tablespoons of butter. I took out the butter completely and switched to a sweeter white wine that wouldn't need the butter to help mellow the flavor.

These changes cut the calories by 28% and fat, saturated fat, and cholesterol by about 60%.

	Before	After
Calories	475	340
Fat(g)	26	11
Saturated Fat (g)	7.5	2.2
Cholesterol mg)	217	96
Fiber (g)	.6	.6

Light & Easy Chicken Francese

Photo: Elaine Magee

Ingredients:

4 boneless, skinless chicken breasts
3/4 cup unbleached white flour
1/4 teaspoon salt
1/4-1/2 teaspoon black pepper (depending on preference)
1 cup egg substitute "with yolk" (if that product is not available, use 3/4 cup of any type of egg substitute and blend with 1 large egg)
2 tablespoons extra virgin olive oil
1/2 lemon, with rind, cut in thin rounds
1/2 cup sweet white wine
1 cup low sodium chicken broth
1/2 lemon, juiced
1 tablespoon unbleached white flour
1/4 cup chopped flat-leaf parsley (regular parsley can be substituted)

Directions:

1. Lay one chicken breast in between two sheets of wax paper and pound with the flat side of meat mallet until about 1/4-inch thick. Put the flour in a medium bowl and combine with salt and pepper. Place egg substitute or egg mixture in a wide medium bowl.
2. Add a tablespoon of the oil to a nonstick skillet or large frying pan and begin to heat on medium-high. Begin to dredge both sides of each chicken breast in the flour mixture and then dip them in the egg mixture to coat completely. When the oil is hot, add two cutlets to the skillet and cook until underside is golden (about 2 minutes). Coat the top of the chicken cutlets with canola or olive oil cooking spray. Flip chicken over and cook until second side is golden. Remove chicken to a large platter and cover with foil to keep warm.
3. Repeat step #2 with the remaining oil and chicken breasts.
4. When all 4 chicken breasts are keeping warm on the platter, add the lemon slices to the same skillet and cook for 1 to 2 minutes. Pour in the wine, broth, and lemon juice and when the mixture comes to a gentle boil, reduce the heat to a simmer. Continue to cook until the sauce is reduced a little (about 4 minutes total).
5. Blend about 3 tablespoons of the hot liquid with 1 tablespoon of white flour to form a loose paste. Add flour paste to the skillet and whisk into the hot liquid and continue to cook and stir until a nicely thickened smooth sauce forms.
6. Place the chicken back in the skillet with the sauce and place the lemon slices on top of the chicken as the chicken simmers for a couple of minutes. Garnish with chopped parsley right before serving!

Yield: Makes 4 servings

Nutrition Information per serving: 340 calories, 41 g protein, 19 g carbohydrate, 11 g fat, 2.2 g saturated fat, 6.5 g monounsaturated fat, 1.7 g polyunsaturated fat, 96 mg cholesterol, .6 g fiber, 238 mg sodium. Calories from fat: 29 percent.

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• Easy Rotisserie Chicken Recipes
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Recipe Makeover: Paula Deen's Chicken & Rice Casserole

I love doing Paula Deen recipe makeovers because:

1. She rocks the kitchen.


2. She has a tendency toward my kind of cooking (comfort food).


3. There are always quite a few changes I can make for a big ticket nutritional pay off.

Today we are making over Paula’s popular Chicken & Rice Casserole. The original recipe calls for canned green beans. I don't do canned vegetables (not that there is anything wrong with that - except the added sodium); I just would rather use frozen or fresh vegetables. I think they taste better, although it seems that people prefer whatever they were raised with.

I also used skinless roasted chicken breast instead of any type of chicken meat with skin. And I used the 98% fat free condensed cream of chicken soup instead of regular and reduced fat sharp cheddar instead of regular. I made a blend of light mayonnaise and fat free sour cream instead of real mayonnaise, which creates a wonderful tasting mixture with 75% less grams of fat compared to the real thing.

Lastly the original recipe calls for a box of long grain white and wild rice. I used 4 cups of cooked brown rice and it seemed to work great. The pinch of salt (or any salt or that matter) simply isn't needed with the other ingredients that will contribute some sodium.

We cut the calories by 45% and the total fat and saturated fat were cut by about 70%! Cholesterol was cut in half and the fiber increased by 2 grams per serving.

Here’s the best part...it still tastes terrific - savory and satisfying!

	Before	After
Calories	646	354
Fat (g)	38	11
Saturated Fat (g)	9	3
Cholesterol (mg)	120	62
Fiber (g)	3.5	5.5

Light & Easy Chicken & Rice Casserole

Photo: Elaine Magee

Ingredients:

10 3/4-ounce can condensed cream of chicken or celery soup
1/2 cup light mayonnaise
1/2 cup fat free sour cream
3 cups frozen green beans
3 cups diced, cooked chicken breast, without skin
1 medium sweet or yellow onion, chopped
8 ounce can water chestnuts, drained and chopped
4 ounce jar or can pimentos, drained (optional)
4 cups cooked brown rice (or cooked brown rice and wild rice blend)
1 cup shredded reduced fat sharp cheddar cheese

Directions:

1. Preheat oven to 350-degrees. Coat a 9 x 13-inch baking dish (or 3-quart casserole dish) with canola cooking spray.
2. In large mixing bowl, combine condensed soup, light mayonnaise and fat free sour cream.
3. Add remaining ingredients to the mixing bowl and combine with mayonnaise mixture. Spread into prepared baking dish and bake for 25 minutes or until bubbly.

Yield: makes 8 servings

Nutritional Information per serving: 354 calories, 25 g protein, 38.5 g carbohydrate, 11 g fat, 3 g saturated fat, 4 g monounsaturated fat, 3 g polyunsaturated fat, 62 mg cholesterol, 5 g fiber, 435 mg sodium. Calories from fat: 28 percent.

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• Quick, Easy Recipes: More 'Halfway Homemade' Dishes
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