Many of the recipes American Profile receives from readers are family favorites passed down from one generation to the next. Many were developed before healthful food products—such as low-fat sour cream, 2% reduced-fat or skim milk, lean cuts of deli meats, and turkey bacon—became available.
As a contributing photographer for American Profile, I prepare each recipe that appears in these pages, testing to make sure that measurements are correct, cooking times work and everything actually turns out the way that we say it will. This time, however, instead of just testing, I tinkered with some of my personal favorites, substituting more healthful ingredients wherever possible.
Having recently lost almost 50 pounds, I am very conscious of the meals I prepare for my family. I’m not feeding my three kids rice cakes at every meal or asking them to give up their favorite foods; instead, I’ve made simple changes like using lower-fat substitutions in recipes and reducing sodium levels—changes like the ones incorporated in these “lightened up” breakfasts. Try them. You’ll see they’re still brimming with flavor.
Broccoli and Cheese Quiche
submitted by reader Mary J. Lewis
of Eatonton, GA
This recipe from Mary J. Lewis, of Eatonton, Ga., is perfect for making ahead and freezing until needed. Lewis’ original included mayonnaise and whole eggs. I substituted 2% reduced-fat milk and a combination of whole eggs and egg whites. The savings: 140 calories, 16g fat and 110mg cholesterol.
Ingredients
1 teaspoon vegetable or olive oil
1 cup chopped onions
1 small garlic clove, minced
2 tablespoons chopped basil leaves
or 2 teaspoons dried basil leaves
½ teaspoon black pepper
2 cups small broccoli florets
2 tablespoons water
1 frozen pie shell, thawed
3⁄4 cup grated Parmesan cheese, divided
4 egg whites
1 egg
½ cup 2% reduced-fat milk
1 medium tomato, cut into thin slices
Instructions
1. Preheat oven to 350F.
2. Heat a medium nonstick skillet over medium heat; add oil.
3. Add onions and cook until translucent, about 4 minutes, stirring frequently. Add garlic, basil and black pepper; cook 1 minute, stirring constantly. Remove from heat and set aside to cool slightly.
4. Combine broccoli and water in a microwave-safe bowl. Cover bowl and microwave on high 2½ minutes, or until crisp-tender. Drain well and transfer broccoli to pie shell. Sprinkle ½ cup Parmesan evenly over broccoli.
5. Combine eggs whites, whole egg and milk; whisk until well blended. Stir in onion mixture. Pour over broccoli. Arrange tomato slices in a single layer on top. Sprinkle with remaining ¼ cup cheese.
6. Bake 40 minutes, or until the crust is golden and a knife inserted in the center comes out clean. Serves 6.
Nutritional Information
Nutritional facts per serving: 210 calories, 12g fat, 45mg cholesterol, 10g protein, 17g carbohydrates, 2g fiber, 360mg sodium.
Fresh Strawberry French Toast
submitted by reader Carol Ann McClelland
of Somers, CT
Using a no-sugar-added fruit spread instead of strawberry jam, and 2% reduced-fat milk instead of half-and-half turns this recipe from Carol Ann McClelland, of Somers, Conn., into a treat that doesn’t ruin the diet. The savings: 260 calories, 21g fat and 145mg cholesterol.
Ingredients
16 slices day-old light wheat sandwich bread
1 (8-ounce) package fat-free cream cheese, softened
1⁄3 cup, plus ¼ cup, sugar, divided
1 cup no-sugar-added strawberry spread, divided
7 egg whites
2 eggs
2 cups 2% reduced-fat milk
½ teaspoon ground cinnamon
½ cup coarsely ground pecans
1 quart ripe strawberries, sliced
Frozen fat-free whipped topping, thawed (optional)
Instructions
1. Lightly coat a 13 x 9-inch baking dish with cooking spray.
2. Arrange half the bread in a single layer in the pan, trimming to fit as needed.
3. Combine cream cheese, 1/3 cup sugar, and ¼ cup fruit spread; beat until smooth. Spread over bread in pan. Top with remaining bread.
4. Combine egg whites, whole eggs and milk; mix well. Pour over bread. Cover tightly with plastic wrap and refrigerate at least 4 hours or overnight.
5. Remove pan from refrigerator 30 minutes before baking. Preheat oven to 375F.
6. Combine ¼ cup sugar, cinnamon and pecans; sprinkle evenly over top. Cover pan with foil and bake 45 minutes. Uncover and bake 15 to 20 minutes, until puffy and golden brown on the sides. Let stand about 5 minutes before cutting.
7. Heat remaining fruit spread over low heat until melted. Remove from heat and stir in strawberries. Serve berry mixture warm on the side. Garnish with whipped topping, if using. Serves 12.
Tips from the Test Kitchen
Tips From Our Test Kitchen: This also works well with fresh blueberries and blueberry jam. For a large crowd, make both kinds of sauces, keeping them on the warming tray so guests can choose what they prefer. Have some maple syrup available, too, and pass whipped topping, if desired.
Nutritional Information
Nutritional facts per serving: 210 calories, 2.5g fat, 40mg cholesterol, 11g protein, 40g carbohydrates, 2g fiber, 280mg sodium.
Wake-Up Casserole
submitted by reader Marsha Baker
of Pioneer, OH
Marsha Baker, of Pioneer, Ohio, substituted hash-brown patties for the bread slices originally used in this recipe. We’ve substituted thinly sliced Yukon Gold potatoes to up the potassium and fiber. We’ve decreased the amount of cheese, used a combination of whole egg and egg whites, and used 2% reduced-fat milk rather than whole milk. The savings: 140 calories, 15g fat and 205mg cholesterol.
Ingredients
3 large Yukon Gold potatoes,
thinly sliced
1½ cups thinly sliced Black Forest ham
2 cups shredded Colby-Jack or
Cheddar cheese, divided
1 egg
8 egg whites
1 cup 2% reduced-fat milk
1/2 teaspoon dried thyme
2 chopped green onions
1/4 teaspoon salt
½ teaspoon coarsely ground
black pepper
½ teaspoon dry mustard
Instructions
1. Preheat oven to 325F. Spray a 13 x 9-inch nonstick casserole dish with cooking spray.
2. Arrange one-third of the sliced potatoes over bottom of pan. Layer ½ cup ham over potatoes and sprinkle ½ cup cheese over ham. Repeat layers twice.
3. Whisk egg and egg whites in a medium bowl until well blended. Stir in milk, thyme, green onions, salt, pepper and mustard; mix well. Pour evenly over ham and cheese.
4. Cover with foil and bake 1 hour and 40 minutes. Remove foil; sprinkle with remaining ½ cup cheese. Bake 5 minutes longer, or until edges are golden and a knife inserted near the center comes out clean. Serves 8.
Tips from the Test Kitchen
Tips From Our Test Kitchen: You may substitute sausage or bacon for the ham, if desired.
Nutritional Information
Nutritional facts per serving: 270 calories, 10g fat, 65mg cholesterol, 19g protein, 25g carbohydrates, 3g fiber, 620mg sodium.
Italian Brunch Casserole
Big changes come to the breakfast casserole recipe sent in by Carol Ann McClelland, of Somers, Conn., by using Italian turkey sausage, no-salt-added tomatoes, 2% reduced-fat milk instead of half-and-half, fat-free croutons and part-skim mozzarella. The savings: 150 calories, 22g fat, 150mg cholesterol and 740mg sodium.
Ingredients
1 1/4 pounds mild or hot Italian turkey sausage,
casings removed
1 large green bell pepper, finely chopped
1 medium onion, finely chopped
2 cups sliced fresh mushrooms
2 garlic cloves, minced
1 teaspoon dried oregano
2 (14-ounce) cans diced no-salt-added tomatoes
with garlic, basil and oregano, drained
3 cups fat-free seasoned croutons
5 egg whites
2 eggs
1½ cups 2% reduced-fat milk
¼ teaspoon black pepper
2 cups shredded part skim, low-fat mozzarella cheese
Instructions
1. Preheat oven to 350F. Coat a 13 x 9-inch baking dish with cooking spray.
2. Crumble sausage and place in a large skillet over medium-high heat. Cook until no longer pink, stirring constantly.
3. Reduce heat to medium. Add bell pepper and onion; cook until onion is translucent, about 4 minutes, stirring frequently. Add mushrooms, garlic and oregano; cook until mushrooms are tender, 2 to 3 minutes. Add tomatoes; cook 1 minute. Remove from heat. Stir in croutons; mix well. Spread sausage mixture in pan.
4. Combine egg whites, eggs, milk and black pepper. Whisk until well blended and pour evenly over sausage mixture. Sprinkle evenly with cheese.
5. Loosely cover with foil and bake 45 minutes. Remove foil and bake 10 minutes, or until top is golden brown. Serves 10.
Nutritional Information
Nutritional facts per serving: 240 calories, 11g fat, 85mg cholesterol, 20g protein, 14g carbohydrates, 1g fiber, 650mg sodium.
Blueberry Brunch Casserole
submitted by reader Robin Decker
of Kalispell, MT
Robin Decker, of Kalispell, Mont., created a wonderful fruit casserole perfect for brunch. To “lighten” it, we’ve used a combination of egg whites and whole eggs, 2% reduced-fat milk, fat-free cream cheese and fat-free yogurt. The savings: 120 calories, 18g fat and 140mg cholesterol.
Ingredients
6 egg whites
2 eggs
2 cups 2% reduced-fat milk
2 (6-ounce) containers nonfat
lemon yogurt
¼ cup sugar
8 ounces day-old French bread,
cut into ½ -inch cubes
1 (8-ounce) package fat-free cream cheese, cut into ½-inch cubes
2 cups fresh blueberries
1 (8-ounce) container frozen fat-free whipped topping, thawed
Instructions
1. Whisk egg whites and eggs in a large bowl until well beaten. Add milk, yogurt and sugar; mix well. Add bread cubes and toss to coat completely. Add cream cheese and 1 cup blueberries and toss to blend.
2. Coat a 13 x 9-inch glass baking pan with cooking spray. Pour egg mixture into pan. Cover with plastic wrap, and refrigerate at least 1 hour or overnight.
3. Preheat oven to 350F.
4. Remove plastic wrap and bake 50 to 55 minutes, until a knife inserted in the center comes out clean. Remove from oven and let stand 15 minutes. Garnish with remaining blueberries and whipped topping. Serves 8.
Tips from the Test Kitchen
Tip from Our Test Kitchen: If you’re using frozen blueberries, rinse and drain well on paper towels before adding to egg mixture.
Nutritional Information
Nutritional facts per serving: 280 calories, 3.5g fat, 60mg cholesterol, 15g protein, 45g carbohydrates, 2g fiber, 470mg sodium.
Story and photos by Karry Hosford, contributing food photographer for American Profile and owner of High Cotton Food Styling and Photography in Natchez, Miss.
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