Healthy Diet Recipes

How to Make Macaroni and Cheese Healthier|

descriptionEatingWell's Jessie Price shows you how to make a healthy macaroni and cheese recipe. This no-bake macaroni and cheese recipe has added vegetables and is made with whole-wheat pasta to boost fiber. The healthy cooking techniques she shares can also be used in your favorite cheesy pasta recipes.

How to Make Healthier Pasta Salad

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EatingWell's Jessie Price shows you how to make a pasta salad recipe with healthy substitutes for mayonnaise. The healthy cooking techniques she shares can also be used in your creamy salad recipes for healthy macaroni salad, healthy potato salad or in recipes that call for full-fat mayonnaise.

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show you how to cut calories and fat in creamy salads like potato salad and pasta salad. I'm making a garden pasta salad. Now the first thing you want to do is, start with whole-wheat pasta. Use this instead of white pasta, and the reason is, that it has double the fiber of regular white pasta. The next thing we're going to do is make a slimmed-down creamy dressing. So skip the regular mayo; go with low-fat mayo. Mix that with a little bit of low-fat plain yogurt, that adds a little tang. Then I mix in olive oil , red-wine vinegar, a minced clove of garlic, an eighth of a teaspoon salt and don't forget a little bit of pepper. You toss it together with the pasta until it's well coated. And then, finally, bulk it up with a ton of veggies. They add fresh flavor and they keep the calories low. So I added bell pepper , dice that up. I slice up some scallions and put those in. A little bit of shredded carrots, then I go with
How to Make Chicken & Rice Casserole

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EatingWell's Jessie Price shows you how to cook a healthy chicken-and-rice casserole recipe by substituting heavy cream to reduce saturated fat and cut calories. The healthy cooking techniques she shares can help you make other casseroles, comfort food recipes and creamy recipes healthier!

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ready. You have just saved yourself 180 calories and 13 grams of saturated fat per serving with that simple swap. For this casserole recipe and more healthy comfort foods come to eatingwell.com.
Oven-Fried Chicken & How to Oven-Fry

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EatingWell's Jessie Price shows you how to cook healthy fried chicken by oven-frying instead of deep-frying to reduce saturated fat and cut calories. The healthy cooking techniques she shares on how to oven-fry can help you make other healthier fried recipes and comfort food recipes.

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show you how to make fried foods without all the calories and saturated fat . I am skipping the deep fryer and I'm going to make Oven-Fried Chicken. It's going to be delicious. So I get started by removing the skin from my pieces of chicken. That's going to save me on calories and saturated fat . I use a paper towel to hold onto the skin, grip it and pull it right off. Once that's done, make the marinade. So I whisk together buttermilk, a little minced garlic , mustard and hot sauce. That's going to tenderize the chicken and give added flavor. It'll be delicious. So let it soak in that for an hour or up to eight hours in the refrigerator. Then when you're ready to cook, make your coating. So we're using whole-wheat flour, that's going to add a little bit of fiber and nutrients compared to regular all-purpose flour. Then we're going with sesame seeds for some crunch, paprika, thyme and baking powder. I whisk that all together. Put it into a ziplock bag and then I remove my chicken pieces from the marinade. Put them into the ziplock bag one or two at a time and shake them all around until they're coated. Now you want to put this on a rack that is set on a baking sheet. The rack is going to let hot air circulate all around the chicken so it cooks evenly. Spray it with olive oil cooking spray all over. That's going to help it get crispy and golden. Put it in a hot oven that's 425 degrees and bake it until it's cooked through. That should be about 40 to 50 minutes. That's it. You have just made delicious oven-fried chicken and you've saved yourself 225 calories and 4 grams of saturated fat per serving. For this Oven-Fried Chicken and more healthy comfort food makeovers, go to eatingwell.com.
How to Make a Healthy Breakfast Casserole

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EatingWell's Jessie Price shows you how to cook a healthy breakfast casserole recipe. The healthy cooking techniques she shares on how to substitute eggs with egg whites and how to substitute heavy cream can help you to cut calories and fat. These tips can be used in all of your favorite egg

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Kitchen, and today I'm going to show you how to swap in egg whites for whole eggs in order to cut calories and saturated fat . I am making a breakfast fruit bread pudding and it's sort of like a cross between baked French toast and a dessert

egg trick comes into play. I'm using some whole eggs and some egg whites . An egg yolk has about 55 calories and one and a half grams of saturated fat . Meanwhile the white has just 17 calories and no saturated fat . The rule of thumb to keep in mind when you're doing this substitution is, two egg whites equals about the the same volume as a whole egg. So keep that in mind. Whisk those together and then we're going to our dairy products. I have low-fat milk and a little bit of half-and-half for creaminess. A lot of these types of recipes would be using heavy cream , but going with this combo again is another way to cut down on saturated fat . Whisk that together along with vanilla and a little bit of salt, add in honey for sweetness and your custard is done.

you've just saved yourself about a thousand calories and 40 grams of saturated fat per serving compared to what you might get in a restaurant. For this healthy breakfast recipe and more like it, come to
How to Make Chinese Beef & Broccoli at Home

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EatingWell's Jessie Price shows you how to cook healthy Chinese food by making a beef-and-broccoli recipe with less sodium. The healthy cooking techniques she shares on how to cut salt and sodium when cooking Chinese food recipes at home can help you cook other healthier Chinese food recipes.

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Beef & Broccoli. So I start out with my steak; I have flank steak . I'm going to cut it really thinly across the grain; cutting it thinly will help it absorb marinade quickly. And going across the grain keeps it from being chewy. For my marinade I have minced ginger, minced garlic , cornstarch, sherry, pepper, just a half teaspoon of salt and two teaspoons of reduced-sodium soy sauce . Now both the salt and the soy sauce are essential for flavor. But the key here is to just use them in a limited amount, and you'll be okay with
How to Make Banana Bread Healthier

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EatingWell's Jessie Price shows you how to bake healthy banana bread by substituting whole-wheat flour for all-purpose flour in a healthy banana bread recipe. The healthy baking techniques she shares can help you bake healthy cakes, healthy cupcakes, healthy muffins and healthy pies as well.

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tablespoons of melted butter and canola oil. Now butter is high in saturated fat but it has great flavor so we just use a little bit of that. And then we cut it with heart-healthy canola oil which is low in saturated fat . Mix those wet ingredients together. When that's done, make a well in the middle of your dry ingredients . Add your wet ingredients to that. Mix it together until it's just combined, but don't overmix it because that will give you a tough baked good. And then add in your chunked-up bananas, walnuts and chocolate chips. Stir those all together until they're totally combined and that's your batter. Then transfer to your greased loaf pan . You could also use a muffin tin if you want to. Put it in the oven. Bake it about an hour and ten minutes, until it springs back when you touch the top. And that's it. You've got delicious, amazing, fresh banana -chocolate-chip bread and guess what you've saved: 300 calories and 17 grams of fat per serving compared to a traditional one. For this recipe
Fish Tacos & How to Pan-Fry with Less Oil

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EatingWell’s Jessie Price shows you how to pan-fry with less oil to cook a crispy but healthy fish taco recipe. She shares healthy cooking techniques about pan-frying that cover which pans to use and the best oil for frying to reduce fat and cut calories in your fish taco recipes.

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it's things like shredded cabbage or lettuce, onions, salsa, cilantro, lime and sour cream , and you have just got taco night at home ready for you. This fried fish recipe, compared with what you might get in a restaurant, you've just ended up saving 500 calories and three grams of saturated fat per serving. Come check out this recipe and more healthy recipes at eatingwell.com.
How to Make Chocolate Chip Cookies Healthy

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EatingWell's Jessie Price shows you how to bake healthy chocolate chip cookies by substituting butter with oil and substituting whole-wheat flour for all-purpose flour. The healthy baking techniques she shares will reduce fat, cut calories and add fiber in chocolate chip cookie recipes.

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good fats for bad fats in baked goods. So I'm making Bev's Chocolate Chip Cookies . Now we start with oats. We put them in the food processor and we blend them up until they're a flour. Put those in our bowl with whole-wheat flour. Both of these are whole grains, which means they are loaded with fiber and nutrients. Add baking soda and salt. Whisk those together until they're combined. Then the wet ingredients. We have butter, a quarter cup of butter. I'm beating this until it's fluffy and then I'm adding a quarter cup of canola oil. Now the butter is loaded with saturated fat . It tastes good, but we want to cut down on saturated fat . That's why we use the heart-healthy canola oil. You end up saving 25 grams of saturated fat by that simple swap in this recipe. Then we add granulated sugar, brown sugar; just two thirds of a cup, so a
How to Make Meatloaf Recipes Healthier

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EatingWell's Jessie Price demonstrates how to make a healthy meatloaf recipe by showing you how to use vegetables and whole grains as a partial substitute for meat. The healthy cooking techniques she shares can help you reduce fat and cut calories in your favorite healthy meatloaf recipes.

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and today I'm going to show you how to cut calories and saturated fat in meaty dishes. I'm going to make a delicious smoky, rich meatloaf, but it's going to be a lot healthier than a typical version. So I start out, this is my first trick. I'm going to add a ton of veggies into this. I have shredded zucchini, bell pepper and shallots. I put those in a bowl with a little bit of water. Put them in the microwave and cook them down until they're wilted. Now the idea here is, these veggies are going to help bulk up the meatloaf without adding a bunch of calories. Zucchini per pound has about 80 calories. Ground beef has about 800 calories per pound. Next we go with our seasonings. So I have my egg, I whisk that together. I

fiber. Mix that together and then you're ready to add in your ground beef . I'm going with 90% lean for a leaner ground beef . But don't worry, it's still going to be moist and delicious. You mix that all together. Don't overmix it or you'll get tough meatloaf. Then transfer it to your tray and shape it into a loaf. And then you're ready to slather the top with a little bit of ketchup or barbecue sauce . And then put it into the oven. It just bakes for about 40 to 45 minutes, then it should register 160 degrees on your meat thermometer and it's done. Ready to go. So I made a couple of simple swaps: I added veggies, I went for big, bold seasonings and I went for a lean ground beef . And with that I've just saved 170 calories and two grams of saturated fat per serving. For this recipe and more healthy comfort food makeovers comes to eatingwell.com.

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