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CTMC Registered Dietician Stephanie Burns shows you how to modify recipies and cut down on calories.
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By: Stephanie Lozano Burns, RDClinical Dietitian
CTMC
Recipe Modification
How to modify recipes Step 1: Look at your ingredientsStep 2: Decide what you would like to make
healthierStep 3: Choose whether you are going for
low-fat, high fiber, more fruits and veggies, low cal, etc.
Step 4: Experiment!
Choose this, not that:
Use this: Instead of:
Applesauce Canola oil in cakes and baked goods
Whole wheat flour In place of half of the white flour
Reduced-fat cheese Regular cheese
Skim milk Whole milk
Non-fat Greek yogurt
Sour cream
TIPS…Cut down on sodium
Use half the saltBuy canned goods with no salt addedBuy low sodium broth Add half the packet of seasoning Use half water instead of broth
Add fruits and vegetablesBreakfastMexican dishesSoups, stews, casseroles
Make it a kid friendly activity!
Baked Potato Soup
Ingredients Directions 4 large potatoes 2/3 cup butter 2/3 cup flour 1 ½ quart whole milk 4 green onions, chopped 1 cup sour cream 2 Tbs. crumbled bacon 5 oz. grated cheddar
cheese
Serves: 8
1. Heat oven to 400 degrees and bake potatoes until tender
2. Melt butter, slowly whisk in flour
3. Gradually whisk in milk to mixture
4. Cut potatoes in half, scoop out meat and add to mixture
5. Chop half of the potatoes peel and add to mixture
6. Add green onions, sour cream and bacon
7. Add cheese a little at a time until all is melted
8. Add salt and pepper to taste
9. Garnish with additional chives, grated cheese, and bacon crumbs
Baked Potato Soup Nutrition Facts • Calories 541• Total Fat 32.1g, 49% DV*• Saturated Fat 19.9g, 100% DV*• Cholesterol 89mg, 30% DV*• Sodium 377mg, 16% DV*• Total Carbohydrates 47.5g, 16% DV*• Dietary Fiber 4.9g, 20% DV*• Protein 16.7g• Vitamin A 25% • Vitamin C 64% Calcium 40% • Iron
10% • Nutrition Grade B-• *Based on a 2000 calorie diet• Note: does not include additional garnishes
Baked Potato Soup, modified
Ingredients Directions 4 large potatoes 2/3 cup flour 1 quart 1% milk ½ quart reduced sodium
broth 4 green onions, chopped 1 cup non-fat Greek yogurt 2 Tbs. crumbled bacon 4 oz. grated reduced-fat
cheddar cheese
Serves: 8
1. Heat oven to 400 degrees and bake potatoes until tender
2. In a large pot, whisk together flour and milk over medium heat
3. Add potatoes to mixture and blend with emersion blender
4. Stir in cheese a little at a time until all is melted
5. Add green onions, sour cream and bacon
6. Add salt and pepper to taste
7. Garnishes not needed!
Baked Potato Soup, modified• Calories 286• Total Fat 4.5g, 7% DV*• Saturated Fat 2.2g, 11% DV*• Cholesterol 15mg, 5% DV*• Sodium 408mg, 17% DV*• Total Carbohydrates 45.0g, 15% DV*• Dietary Fiber 4.9g 20% DV*• Protein 17.3g• Vitamin A 11% • Vitamin C 63% Calcium 33% •
Iron 10% • Nutrition Grade A• *Based on a 2000 calorie diet
Comparison
Original Modified • Calories 541• Total Fat 32.1g, 49% DV*• Saturated Fat 19.9g,
100% DV*• Cholesterol 89mg, 30%
DV*• Sodium 377mg, 16% DV*• Total Carbohydrates 47.5g,
16% DV*• Dietary Fiber 4.9g, 20% DV*• Protein 16.7g
• Calories 286• Total Fat 4.5g, 7% DV*• Saturated Fat 2.2g, 11%
DV*• Cholesterol 15mg, 5%
DV*• Sodium 408mg, 17% DV*• Total Carbohydrates 45.0g,
15% DV*• Dietary Fiber 4.9g 20% DV*• Protein 17.3g
Let’s do one together
Kraft Macaroni and CheeseDirections (add):
6 cups water3 Tablespoons
spread or margarine
3 Tablespoons milk
Now it’s your turn!
Classic Chocolate Chip Cookies
Ingredients2 sticks butter¾ cup sugar1 tsp. Vanilla2 eggs2 ½ cups flour¾ tsp. baking soda1 tsp. salt2 cups semi-sweet
chocolate chips
Calorie Count
Small changes can make a BIG difference!3500kcal in one poundCut 100 kcal a day to lose about 10
pounds a year ORCut 500 kcal a day to lose about 1 pound a
week (50 pounds in one year) This can also be done by combining cutting
calories and increase exercise
www.choosemyplate.gov
Questions?