I hope everyone had an awesome Halloween! Now that November is upon us and the temperature is starting to dip its time for the cravings for comfort foods to begin. Mac n' Cheese, pot pies, lasagnas, chili's and stews are all calling my name. But at the same time I have no desire to gain any weight anytime soon. So what's a girl to do? Have a read through this blog because today we are going to go over 10 comfort foods that you can take from diet-disaster to waist-friendly.
1. Mac N Cheese
Maybe the mother of all comfort foods, this creamy dish can pack close to 900 calories a serving when it’s loaded with whole milk and five different cheeses. To shave calories and fat from the sauce, use low-fat milk, tub butter, reduced-fat Cheddar cheese, and Parmesan, which contains 2 g less fat and 3 g more protein than Cheddar per quarter-cup serving. Punch up flavour with garlic powder and spices. Also, use whole wheat noodles to deliver twice as much fibre, which slows your body’s absorption of sugar and keeps you feeling full.
2. Mashed Potatoes
Despite being chock-full of nutrients, potatoes get a bad rap. A medium-size potato serves up more than 25% of your recommended daily amount of vitamin C, about 18% of your daily potassium intake, as well as 2 g of fibre (if you leave on the skin). So why are mashed potatoes the enemy? Most are drowning in butter and whole milk. Keep your spuds lean by using low-fat milk, plain nonfat Greek yogurt, and chopped chives for flavor. If you can’t imagine eating your taters without butter, place a small pat of butter on top as a garnish.
3. Fried Chicken
Frying any food is a surefire way to make it a nutritional no-no, and it’s not the only way to give chicken a satisfying crunch. You can crisp most food in the oven by adding an oil spray or a light brush of oil. You can’t control how much oil meat absorbs when you deep fry, but when you bake it, you call the shots. Mix sliced almonds and whole wheat bread crumbs in the food processor and use that as breading.
4. Meat Loaf
To lighten it up, start with 95% lean ground beef, it’s still really lean and gives you a beefy taste. You can easily plump it up with more nutrients by adding oatmeal instead of bread crumbs and throwing in chopped mushrooms, beans, or other high-flavour vegetables and herbs. Adding vegetables keeps the meat loaf moist and forms a wonderful au jus without making it greasy.
5. Chili
When it’s loaded with beans and vegetables, chili is one of the healthiest comfort foods out there. Top it with heaps of cheese, sour cream, and nacho chips and you’re eating a bowl of deconstructed nachos. So lay off the fixings, and lighten up your recipe by replacing most of the meat with vegetables and additional beans.
6. Pot Roast
This hearty Sunday dinner staple is surprisingly low in fat and calories. A chuck shoulder roast has fewer calories and less fat than chicken thighs. A 4-ounce piece packs 210 calories and 13 g of fat, and a chicken thigh clocks in around 220 calories and 16 g of fat. To achieve melt-in-your-mouth flavour, the cut needs to be simmered for several hours—the longer you cook it the more tender it will get, she says. Surround your roast with tons of vegetables, and you’ll have a well-balanced and not terribly fattening meal.
7. Casseroles (in general)
With layers of starch, meat, and creamy sauce, some casseroles contain over 400 calories a serving. A smarter bet is to load your dish with vegetables, whole grains, and lean meat. Even if a recipe doesn’t call for beans or vegetables, you can still add them. Punch it up with a layer of zucchini, or double the amount of mushrooms the recipe calls for, or put in peas. Even better, include a serving of fish via canned tuna - It’s a convenient and budget savvy choice. It also delivers protein and omega-3 fatty acids with minimal calories. Just make sure you use a low-fat substitute for cream or butter to lighten the dish.
8. Pot Pies
The buttery crust is how this recipe racks up calories and fat. Try making your own using canola oil instead of butter and whole grain flour. If you’re uncomfortable making crust from scratch, a whole wheat biscuit mix can form your crust. Lighten up the filling by using more root vegetables and less chicken than the recipe calls for—carrots, sweet potatoes, and parsnips. Then for the chicken, use breasts instead of thighs, which will save you fat.”
So, as you can see, with a few minor adjustments to your favourite comfort foods you can save yourself fat, calories and weight gain while still enjoying your favourite foods. Just remember - even with low-calorie version of foods - portion control is the key!!!
Stay Healthy!
Andrea :)
Reference: http://fitbie.ca.msn.com/slideshow/10-comfort-foods-won-t-pack-pounds
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