Recipes

Click on one of the following to view the healthy recipe:

The Creme de la Creme

A rich, low-fat sauce lightens up a recipe for ravioli

Very few alterations are necessary to lower the fat content of this dish because cream is the primary culprit. One cup provides 821 calories and 88 grams of fat. Instead of cream, try pureed nonfat cottage cheese and evaporated skim milk. This mixture gives a thick texture without the fat and cholesterol.

You can use evaporated skim milk to lighten many recipes calling for cream. In baked items such as quiche, substitute an equal amount of evaporated skim milk for cream. For a topping, pour evaporated skim milk into a chilled bowl and beat it into a foam.

Ravioli with Cream Sauce (serves four)

Directions:  Cook ravioli according to manufacturer’s directions. Meanwhile, in a blender, puree the next five ingredients until smooth. Set aside. Drizzle lemon juice over drained ravioli. Add sauce; toss lightly. Serve with chives and Parmesan.

1. Sauté the green onions and parsley in two tablespoons of chicken broth instead of butter. (In this recipe you may not need to sauté the parsley and onions at all.)
2. Use chicken broth instead of wine, for a heartier flavor and fewer calories.
3. Substitute evaporated skim milk for whipping cream. This alone will save you 632 calories!
4. Instead of eight ounces of cream cheese, use four ounces of light cream cheese and four ounces of nonfat cottage cheese.

Pasta with Clam Sauce (serves six)

Directions:  Drain the liquid from the clams into the saucepan. Add the chicken broth, evaporated skim milk, parsley, and green onions. Bring to a boil over medium heat; boil 10 minutes or until liquid is reduced to about ˝. Cut light cream cheese into cubes and add to sauce. Stir until it melts. Puree cottage cheese in blender until smooth before adding to sauce. Stir in clams and lemon juice; cook until hot but don’t let it boil. Spoon sauce over pasta and sprinkle individual servings with Parmesan cheese.

1. Eliminate the margarine to save 300 fat-calories.
2. Use low-fat cheddar cheese.
3. Substitute evaporated skim milk for light cream.
4. Variation idea: Use one cup of tomato sauce instead of evaporated skim milk for a tasty tomato flavor.

Macaroni and Cheese (serves six)

Directions: Coat a shallow three quart casserole dish with vegetable oil cooking spray (about 2 calories per serving). Reserve one-half cup of cheese for topping. Combine remaining ingredients in dish. Top with reserved cheese and sprinkle with paprika. Broil in oven until light brown (about five minutes).

Ingredients: (serves six)

A few hours before serving, add mayonnaise and strip to mix well. Cover and return to the refrigerator. Serve in lettuce cups and garnish with small strips of pimiento.

Ingredients: (serves four)

Immerse chicken briefly in sauce, then cook over charcoal. Boil remaining sauce and use it to bast chicken frequently.

**Do not use vegetable oil spray near an open flame or heat source. Read and follow directions on can before using.**

Desserts
Dig into low-fat frozen yogurt and puddings.

I scream, you scream, we all scream for ..........frozen yogurt?  Times sure have changed!  Compare the fat content of these dessert alternatives to the high fat standards.  All servings are 3/4 cup, except frozen fruit and ice cream bars.

Enjoy low-fat Breads, Cereals, and Pastas

 

GENERAL GUIDE: use egg whites for each egg or use egg substitutes. Try poaching eggs instead of frying them.

 

 

What's new about the label?

It's simple. Healthy eating has never been any easier, thanks to the new nutrition label.

Most foods in the grocery store must now have a nutrition label and an ingredient lists. You can buy with confidence. Claims like " low cholesterol" and "fat free" can be used only if a food meets new legal standards set by the government.

 

Why a read the label?

Read the label to help choose foods that make up a healthful diet. Eating a healthful diet can help reduce your risk factors for some diseases. For example, too much saturated fats and cholesterol can raise blood cholesterol (a risk factor for heart disease). Too much sodium may be linked to high blood pressure. High blood pressure is a risk factor for heart attack and stroke.

No one food can make you healthy. In addition to eating healthful foods, stay active, don't smoke, and watch your weight!!!

Refer to the nutrition content listings, then use these guidelines to check that daily menus are well balanced and healthful.

Average Healthy Adult (age 25 +)

Calories		Women		Men
Calories		2000		2700
Protein		50 grams		63 grams
Fat		66 grams		90 grams
Sodium		1100-3300 milligrams		1100-3300 milligrams
Cholesterol		300 milligrams		300 milligrams

 

Serving size: Is your serving the same size as the one on a label? If you eat double the serving size listed, you need to double the nutrient and calorie values.				Vitamins and Minerals: Your goal here is 100 % of each for the day. Don't count on one food to do it, eat a combination of foods for the day.
Calories: Are you overweight? Cut back a little on the calories! Look here to see how a serving of the food adds to your daily total.				Total Fat: Aim low: most people need to cut back on fat! Too much fat may contribute to heart disease and cancer. Try to limit your calories from fat. For a healthy heart, choose foods with a big difference between the total number of calories and the number of calories from fat.
Total Carbohydrate: When you cut down on fat, you can eat more carbohydrates. They are in foods like bread, potatoes, fruits, and vegetables. Choose these often! They give you more nutrients than sugars like soda pop and candy.				Saturated Fat: A new kind of fat? No -- saturated fat is part of the total fat in food. It is listed separately because it's the key player in raising blood cholesterol and a risk of heart disease. Eat less!!
Dietary Fiber: grandmother called it "roughage", but her advice to eat more is still up-to-date! That goes for both soluble and insoluble kinds of dietary fiber. Fruits, vegetables, whole -- grain foods, beans, and peas are all good sources and can help reduce the risk of heart disease and cancer.				Cholesterol: Too much cholesterol -- a second cousin to fat -- can lead to heart disease. Challenge your self to eat less than 300 milligrams each day.
Protein: Most Americans get more protein than they need. Where there is animal protein, there is also fat and cholesterol. Eat small servings of lean meat, fish and poultry. Use skim or low-fat milk, yogurt and cheese. Try vegetables proteins like beans, grains, and cereals.				Daily Value: Feel like you are drowning in numbers? Let the Daily Value be your guide. Daily Values are listed for people who eat 2000 or 2500 calories each day. If you eat more, your personal Daily Value may be higher than what's listed on the label. If you eat less, your personal Daily Value may be lower. For fat, saturated fat, cholesterol, and sodium, choose foods with a low percent Daily Value. For total carbohydrate, dietary fiber, vitamins and minerals, your Daily Value goal is to reach 100% of each.
Sodium: You call it "salt", the label calls it sodium. Either way, it may add up to high blood pressure in some people. So, keep your sodium intake low -- 2400 to 3000 milligrams or less a day.

 

 

 

	CNY Family Care Medical Center 4939 Brittonfield Parkway, Suite 202, Bldg B, 1st floor East Syracuse, NY 13057 Tel:  315.634.6699 Fax:  315.634.6695
Russell Silverman, MD, FACC, FASE, RPVI Sherri Loucks,  NP-C Carolyn Duca, NP-C Nancy Gaskill, RPA-C

 

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