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Trying to lower the fat in the family favorites is not easy. We always recommend that you start with some old standbys like meatloaf. There aren’t that many ingredients that need to be changed to lower the fat. With meatloaf, the most obvious ingredient and the one that contributes most of the fat is the ground meat. Once you’ve chosen a very lean (at least 90%) meat, you’ve rehabbed the recipe. One or two eggs won’t add a significant amount of fat nor will bread or bread crumbs. If your recipe calls for milk, use 1% or lower. While meatloaf is an easy recipe to prepare, it does take time to bake. Time, unfortunately, is in short supply in most households. Why not make two meatloaves on a weekend. Serve one and freeze the other. It can be reheated in the microwave or in a large Dutch oven with a can of tomato sauce or a jar of salsa poured over the top. Another family favorite, lasagna, takes a lot of prep in addition to a long baking time. The recipe below omits a few steps by using uncooked noodles and spaghetti sauce from a jar. You can also prep it ahead of time, bake it, and freeze it for another day. Once it is thawed, the lasagna can be reheated in the microwave (see your microwave recipe book). Lasagna Yield: 8 servings
Spray 13 x 9 inch baking dish with vegetable
oil spray. Preheat oven to 350º. In large skillet, brown sausage; drain; blot with paper
towels. In large bowl, combine cooked sausage, spaghetti sauce and tomato sauce. In
another bowl, combine cottage cheese, eggs, mozzarella cheese and Parmesan cheese. Arrange
1/3 of meat sauce in bottom of prepared pan. Arrange layer of uncooked noodles then half
of cheese mixture. Repeat layers; top with sauce. Make sure noodles are buried in the
sauce. Cover with foil and bake at 350º for 1-1/2 hours. Let stand 15 minutes before
serving. |
Contact the Authors: or at Recipe Rehab Cholesterol Center 3200 Burnet Avenue Cincinnati, OH 45229
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| In addition to the tips, techniques and
recipes appearing on this web site, look for the Recipe Rehab column in the Taste Section of the Sunday edition of The Cincinnati Enquirer. |
Do you have high fat recipes you’d like us to rehab? If you do, please send them via: |
e-mail: streicpa@healthall.com or mail them to: Recipe Rehab |
© Copyright 1999 The Health
Alliance.
All rights reserved
Dietitians Karen Weber, Pat Streicher, and Ellen Illig, from The Jewish
Hospital Cholesterol Center, have some great tips and delicious recipes for a healthier
lifestyle. They have taken family-favorite recipes and “rehabbed” them to reduce
the fat and calories but keep their original taste and appearance. The dietitians offer
time-saving tips and techniques to help you adapt your favorite recipes. Their
common-sense approach to healthy eating is to...keep it simple!
