Orchard.DisplayManagement.Shapes.Shape

Reduced-Fat Versions of Your Favorite Meals, Part 1

Reduced Fat recipes from Cook's Country at CHEFScatalog.com
January 24, 2014

Cook's Country America's Test Kitchen on CHEFScatalog.com Often, the hardest thing about trying to lose weight or eat healthier is the feeling of being deprived of your favorite dishes. Knowing you “can’t” have something almost makes it irresistible.

Well, we asked our friends at Cook’s Country/America’s Test Kitchen if they could help. “What are your Top 5 healthy recipes?” Because you know if Cook’s Country creates it, it’s going to be good.

And they came through! In fact, they more than came through. They sent their Top 6 recipes. So, we start the countdown today with numbers 6, 5, and 4. In our next post, we’ll look at numbers 3, 2, and 1.

Feel deprived no longer!

#6 Reduced Fat Chicken Tetrazzini recipe at CHEFScatalog.comPrint Cook's Country Reduced Fat Chicken Tetrazzini recipe at CHEFScatalog.comCook's Country Reduced-Fat Chicken Tetrazzini

You can substitute 2 cups of cooked chopped turkey for the chicken, omitting the marinade and the simmer in step 4.

Print Cook's Country Reduced Fat Chicken Tetrazzini recipe at CHEFScatalog.com Ingredients

12 ounces boneless, skinless chicken breasts, trimmed of all visible fat and cut into ¾-inch pieces

2 tablespoons soy sauce

1 slice hearty white sandwich bread, torn into quarters

7 tablespoons grated Parmesan cheese

2 1/4 teaspoons salt

3/4 teaspoon pepper

5 ounces spaghetti, broken in half

2 tablespoons all-purpose flour

1 tablespoon unsalted butter

8 ounces white or cremini mushrooms, trimmed and sliced thin

1 onion, chopped fine

1 cup frozen peas

1 cup low-sodium chicken broth

2 tablespoons dry sherry

3 ounces Neufchâtel cream cheese

Cooking Instructions

  1. CHEFS Hard Anodized Fry Pan with Lid at CHEFScatalog.com Combine chicken and soy sauce in zipper-lock bag and refrigerate for 30 minutes to 1 hour. Pulse bread, 2 tablespoons Parmesan, 1/4 teaspoon salt, and 1/4 teaspoon pepper in food processor until finely ground, 8 to 10 pulses.
  2. Meanwhile, adjust oven rack to upper-middle position and heat oven to 400 F. Bring 2 quarts water to boil in large saucepan. Add pasta and 1 1/2 teaspoons salt and cook, stirring often, until just al dente. Reserve 1/2 cup cooking water, then drain pasta and return it to saucepan. Toast flour in 12-inch skillet over medium heat, stirring constantly, until just beginning to brown, about 5 minutes. Whisk flour into reserved cooking water; set aside.
  3. Melt butter in now-empty skillet over medium-high heat. Add mushrooms, onion, remaining 1/2 teaspoon salt, and remaining 1/2 teaspoon pepper and cook until browned, 6 to 8 minutes. Stir in peas and add mixture to saucepan with pasta.
  4. Add broth and sherry to now-empty skillet, scraping up browned bits. Stir in reserved flour mixture, cream cheese, and remaining 5 tablespoons Parmesan and bring to boil, whisking until smooth. Add chicken and simmer until exterior of chicken is opaque, about 1 minute. Add chicken mixture to pasta mixture and toss until combined. Scrape into 8-inch-square baking dish and top with breadcrumb mixture. Bake until golden brown, 12 to 14 minutes. Let cool on wire rack for 10 minutes. Serve.
The Numbers

All nutritional information is for a single 1-cup serving of Chicken Tetrazzini.

Recipe

Calories

Fat (g)

Saturated Fat (g)

Traditional Chicken Tetrazzini

440

25

16

Cook’s Country Reduced-Fat Chicken Tetrazzini

280

7

4.5

 

#5 Reduced Fat recipe at Cook's Country and CHEFScatalog.comPrint Cook's Country Reduced-Fat French Onion Dip recipe at CHEFScatalog.comCook's Country Reduced-Fat French Onion Dip

Makes about 2 cups, enough for 6 servings. Note: You’ll need two small- to medium-sized onions. Avoid red onion, which will turn the dip murky brown.

Print Cook's Country Reduced-Fat French Onion Dip recipe at CHEFScatalog.com Ingredients

2 tablespoons olive oil

2 cups finely chopped onion (see note)

Salt and pepper

1 cup low-fat cottage cheese

1/4 cup boiling water

1 cup low-fat sour cream

1/2 teaspoon Worcestershire sauce

1/4 teaspoon garlic powder

Cooking Instructions

Caramelize Onions: Heat oil in nonstick skillet over medium-high heat until shimmering. Add onion, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook until golden, about 5 minutes. Reduce heat to medium and cook, stirring frequently, until onions are deep golden brown and tender, about 20 minutes.

Blend Cheese: Puree cottage cheese and boiling water in blender until no lumps remain. Add half of caramelized onions and blend until completely smooth.

Transfer to medium bowl, then whisk in sour cream, Worcestershire, garlic powder, and remaining caramelized onion. Season with salt and pepper. Refrigerate at least 1 hour or up to 3 days. Serve.

The Numbers

All nutritional information is for one 1/3 cup serving.

Recipe

Calories

Fat (g)

Saturated Fat (g)

Traditional French Onion Dip

400

38

9

Cook’s Country Reduced-Fat Onion Dip

120

8

2.5

 

#4 Cook's Country Reduced Fat recipe at CHEFScatalog.comPrint Cook's Country Reduced-Fat General Tso’s Chicken recipe at CHEFScatalog.comCook's Country Reduced-Fat General Tso’s Chicken

Serve over rice.

Print Cook's Country Reduced-Fat General Tso’s Chicken recipe at CHEFScatalog.com Ingredients

Chicken

Vegetable oil spray

5 cups (5 ounces) cornflakes

1/4 cup all-purpose flour

3 large egg whites

1 1/2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces

Sauce

1 2/3 cups water

1/3 cup soy sauce

1/4 cup apricot jam

3 tablespoons hoisin sauce

2 tablespoons cornstarch

1 tablespoon balsamic vinegar

2 teaspoons canola oil

4 garlic cloves, minced

1 tablespoon grated fresh ginger

1/4 teaspoon red pepper flakes

Cooking Instructions

KitchenAid 13-cup Food Processor at CHEFScatalog.com For the chicken: Adjust oven rack to upper-middle position and heat oven to 475 F. Set wire rack inside rimmed baking sheet and spray with oil spray. Process cornflakes in food processor until finely ground, about 10 seconds. Place flour in shallow breading tray. Whisk egg whites in second shallow tray until foamy. Place cornflake crumbs in third shallow dish.

CHEFS Stainless Steel Triple Breading Pan Set at CHEFScatalog.com Pat chicken dry with paper towels. Dredge chicken in flour; dunk in egg whites; then coat with cornflake crumbs, pressing to adhere. Transfer to prepared wire rack. Spray chicken lightly with oil spray. Bake until chicken is cooked through and coating is brown and crisp, 12 to 15 minutes.

For the sauce: While chicken cooks, whisk water, soy sauce, jam, hoisin, cornstarch, and vinegar together in bowl. Heat oil in 12-inch skillet over medium heat until shimmering. Add garlic, ginger, and pepper flakes and cook until fragrant, about 1 minute. Whisk in soy mixture, bring to simmer, and cook until thickened, about 2 minutes. Remove from heat, cover, and keep warm.

When chicken is cooked, return sauce to simmer over medium-low heat. Add cooked chicken and toss to coat.

The Numbers

The nutritional information for this recipe is based on using Kellogg’s Corn Flakes; the calories and fat of other brands may differ.

Recipe

Calories

Fat (g)

Saturated Fat (g)

Traditional General Tso’s Chicken

910

45

5

Cook’s Country Reduced-Fat General Tso’s Chicken

500

8

1.5

These numbers do not include rice.

Come back Monday to see the top three reduced-fat recipes from Cook's Country!

CHEFS top rated products at CHEFScatalog.com

See what's new at CHEFScatalog.com

No Comments

Add a Comment

Tags: Cook's Country, Eating Healthy, Dinner

Categories: Food & Recipes