Recipe Redo Blog

Traditional Recipes Redone…Healthier


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Cocoa Bean Brownies from The Meal Makeover Moms

These brownies are gluten free, light years lighter than a traditional butter-laden brownie, and they’re super fudgy. Our recipe makeover calls for just 2 tablespoons of oil—that’s all it really needs—and you can’t taste the beans at all. In fact, the beans lend a lovely creaminess and richness to the dessert. You’ll find this recipe on our new family recipe app, Meal Makeovers.

Makes 16 Servings

Ingredients:8450150031_462821a66d

  • 3/4 cup lightly toasted walnuts
  • One 15-ounce can red kidney beans, drained and rinsed very well
  • 3 large eggs
  • 2 tablespoons expeller pressed canola oil
  • 3/4 cup granulated sugar
  • 1/2 cup unsweetened cocoa powder
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • Pinch salt
  • 1/3 cup mini semi-sweet chocolate chips
  • Powdered sugar, optional

 Directions:

  1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.
  2. Place the walnuts in the bowl of a food process and process until finely chopped. Remove and set aside.
  3. Place the beans in the food processor and process until smooth and creamy.  Add the eggs and oil and process until smooth. Scrape down the sides of the bowl as needed. Add the sugar, cocoa powder, vanilla extract, baking powder, cinnamon, and salt and process until smooth.  Add the chips and walnuts and pulse a few times until the chips are incorporated.
  4. Pour the batter into the prepared pan and smooth the top with a rubber spatula. Bake about 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.
  5. Option: To decorate, place a heart-shaped stencil over brownie. Sprinkle with powdered sugar. Repeat until all brownies are decorated. (To make your own stencil, take an index card and fold it in half. Cut out half a heart shape in the center. Unfold. Cut around the heart to create your stencil. Lay over cut brownies and dust with powdered sugar).

Nutrition Information per Serving (1 brownie): 160 calories, 8g fat (1.5g saturated, 0.7 omega-3), 95 mg sodium, 20g carbohydrate, 4g fiber, 5g protein 

 

About the Chefs:

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, the dietitian duo is on a mission to help busy families eat better. For more recipes, check out their cookbook, No Whine with Dinner and download their new family recipe app, Meal Makeovers. You can also follow their blog, Meal Makeover Moms’ Kitchen or listen to their free radio podcast, Cooking with the Moms.

Links:

No Whine with Dinner: http://mealmakeovermoms.com/our-cookbooks/

Meal Makeover Moms’ Kitchen: http://mealmakeovermoms.com/kitchen/

Cooking with the Moms: http://mealmakeovermoms.com/podcast/


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Peanut Butter Pancakes from The Meal Makeover Moms

Since makeovers are what we’re all about, we took a quintessential morning favorite—pancakes—and added a hefty helping of good health. How’d we do it? Well, we used nutrient-rich ingredients including peanut butter, whole wheat flour, ground flaxseed (if you don’t have any on hand, use wheat germ), low-fat milk, eggs, and strawberries. What follows is a peanut butter-inspired recipe that is perfect for busy weekdays or lazy weekends. You’ll find this recipe on our new family recipe app, Meal Makeovers.

Makes 5 Servings (about 14 pancakes)

Ingredients:6729006765_1571fb9507

  • 1 cup all-purpose flour
  • 1/2 cup whole wheat flour
  • 1/4 cup roasted, unsalted peanuts, coarsely chopped
  • 2 tablespoons ground flaxseed or wheat germ
  • 1 tablespoon baking powder
  • 2 large eggs, beaten
  • 1/3 cup natural peanut butter
  • 2 tablespoons honey
  • 1-1/3 cups 1% lowfat milk
  • 1 teaspoon vanilla extract
  • 1 cup sliced strawberries (or more!)
  • Pure maple syrup, optional

Directions:

  1. Whisk together the all-purpose flour, whole wheat flour, peanuts, flaxseed, and baking powder in a large bowl.
  2. In a separate bowl, whisk together the eggs, peanut butter, and honey until well blended. Whisk in the milk and vanilla. Pour the liquid ingredients over the dry ingredients and stir until just combined.
  3. Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes.
  4. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden, about 3 minutes. Flip and cook until the other sides are golden, an additional 2 to 3 minutes. Repeat with the remaining cooking spray and batter. Top each stack of pancakes with strawberries and maple syrup as desired.

Nutrition Information per Serving (about 3 pancakes): 380 calories, 16g fat (3.5g saturated, 0.7g omega-3), 370mg sodium, 47g carbohydrate, 5g fiber, 15g protein, 50% vitamin C, 25% calcium, 15% iron

 About the Chefs:

Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD are The Meal Makeover Moms, and together, the dietitian duo is on a mission to help busy families eat better. For more recipes, check out their cookbook, No Whine with Dinner and download their new family recipe app, Meal Makeovers. You can also follow their blog, Meal Makeover Moms’ Kitchen or listen to their free radio podcast, Cooking with the Moms.

Links:

No Whine with Dinner: http://mealmakeovermoms.com/our-cookbooks/

Meal Makeover Moms’ Kitchen: http://mealmakeovermoms.com/kitchen/

Cooking with the Moms: http://mealmakeovermoms.com/podcast/


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Potato Crusted Salmon with Dijon Shallot Sauce

This Recipe was created by Canyon Ranch spa. All Canyon Ranch recipes are developed on property by their esteemed chefs, led by Corporate Chef Scott Uehlein. Canyon Ranch is a Destination Spa Vacations group member.

Ingredients:

Dijon Shallot Saucec00656a-potatocrstd salmon-hero_1

  • 2 Tbsp minced shallots
  • 1 tsp unsalted butter
  • 1 Tbsp all-purpose flour
  • ½ cup 2% milk
  • ½ bay leaf
  • 2 Tbsp white wine
  • ½ tsp Dijon mustard

Salmon

  • 3 med potatoes, washed, peeled and grated, about 1 pound
  • 1 Tbsp fresh lemon juice
  • 4 4-oz salmon fillets

Directions:

  1. In a medium saucepan, sauté shallots in butter over medium-low heat until translucent, about 1 minute. Add flour and mix to form a roux. Cook 1 to 2 minutes, stirring constantly, or until mixture turns light brown.
  2. Slowly pour in milk and whisk with a wire whip until mixture comes to a boil and thickens. Add bay leaf and wine. Reduce heat to low and simmer 5 minutes. Remove from heat and add mustard.
  3. Place shredded potatoes in colander and rinse several times in cold water until water is clear and starch is removed. Transfer to a large bowl and add lemon juice.
  4. Preheat oven to 350F.  Lightly coat an ovenproof sauté pan with canola oil.
  5. Pack ½ cup potato on each salmon fillet and sear, potato-side-down, in sauté pan until golden brown. Transfer to oven and bake for 8 to 10 minutes, or until salmon flakes easily.

To Serve: Serve 1 fillet with 1 tablespoon of sauce.

Nutritional Information: Servings 4

calories 320 | protein 33 g | sodium 108 mg| carbohydrates 23 g| fat 10 g | fiber  2 g | cholesterol 83 mg


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Crispy Baked Cod

This Recipe was based on the recipe in The Complete Idiot’s Guide to 200-300-400 Calorie Meals by Heidi Reichenberger McIndoo and Ed Jackson

Long before the Pilgrims came to Massachusetts, Europeans fished for cod off the coast of New England. They salted and preserved it for the long journey home. Here in Massachusetts today, we have plenty of fresh cod but we tend to fry it and use it as a vehicle for tartar sauce. Here is a version of cod that mimics the crisp texture of frying, yet is low fat. And the fish is accented with bright lemon and fresh parsley flavors so it doesn’t need a high-calorie sauce.

Ingredients (Heading 4):Crispy Baked Cod

  • 1 cup panko breadcrumbs
  • 1 Tablespoon extra-virgin olive oil
  • Zest of 1 lemon
  • ¼ cup finely chopped fresh parsley
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon black pepper
  • 1 1-lb. cod loin, cut into 4 pieces

Directions (Heading 4):

  • Preheat oven to 400 F. Position oven rack in upper level of oven. Line a baking sheet with parchment paper.
  • In small bowl, combine panko breadcrumbs, olive oil, lemon zest, parsley, salt and pepper.
  • Place cod pieces on prepared baking sheet, top with breadcrumb mixture. Bake 12-15 minutes until topping is golden brown and cod flakes easily.
  • Serve immediately.

Yield: 4 pieces cod
Prep time: 5 minutes
Cook time: 12-15 minutes
Serving size: 1 piece cod
Each serving has 216 calories, 20 5 protein, 15 g caraboydrates, 1 g fiber, 8 g total fat, 1 g saturated fat, 213 mg sodium


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Boston Baked Beans

This Recipe was created by Heidi Reichenberger McIndoo and Ed Jackson, Based on a recipe from The Complete Idiot’s Guide to 200-300-400 Calorie Meals

A baked bean casserole was such a staple of Massachusetts dining from Colonial Days on that the dish became known as Boston Baked Beans throughout the United States. Native New England thriftiness is one of the main reasons for the popularity of baked beans: the dish is very filling and uses inexpensive and local ingredients like beans, bacon and molasses. In addition, the bean pot could be set in the ashes of a fire or in a slow oven to cook for hours without additional fuel – and while everyone was at the long church services that characterized early Boston Sabbaths. In this modern version, we drastically reduced the amount of fat and sodium (bacon and salt) – and we further reduced calories by using vegetable stock instead of chicken. For a burst of flavor, the chef’s secret everyone will be asking about is a spoonful of caraway seeds.

Ingredients:Boston Baked Beans

  • 4 strips center-cut bacon, chopped
  • 1 large yellow onion, diced
  • 1 celery stalk, diced
  • 1 lb dried navy beans, soaked overnight in 6 cups water, refrigerated
  • 3 cups low-sodium vegetable stock
  • 1 cup salt-free ketchup
  • ¼ cup molasses
  • ¼ cup maple syrup
  • 2 Tablespoons Dijon-style mustard
  • 1 Tablespoon caraway seeds
  • ½ teaspoon kosher salt
  • ¼ teaspoon bacon

Directions:

  • Preheat oven to 325 F
  • Heat large, heavy pot on medium heat and coat lightly with non-stick cooking spray. Add bacon, onions and celery, cover and cook 20 min.
  • To the pot, add drained, soaked navy beans, vegetable stock, salt-free ketchup, molasses, maple syrup, Dijon-style mustard, caraway seeds, salt and pepper. Bring to a boil.
  • Transfer beans to large casserole dish. Bake, covered, 4 – 4-1/2 hour. Remove cover for last 15 minutes to brown the top.

Yield: 8 cups
Prep time: 15-20 minutes
Cook time 4-1/2 hours
Serving size: ½ cup

Each serving has 151 calories, 7 grams protein, 30 gram carbohydrates, 7 grams fiber, 1 gram fat, 0 grams saturated fat, 361 mg sodium.


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New England Corn Chowder

This Recipe was created by Becky Sue Epstein and Ed Jackson, Based on a recipe from The American Lighthouse Cookbook

The concept of chowder came over to New England with our earliest settlers. Basically, it was a stew-like soup of available shellfish enhanced with locally-grown onions and potatoes, and spiked with tasty bacon and cooked with cream. At a certain point in the year — toward the end the summer — corn became a main ingredient in some chowders, replacing fish. But the high-fat dairy and bacon remained. In this recipe, we removed the dairy and left only a small amount of bacon; we made a healthier dish that you can eat without feeling deprived. We further reduced calories by using vegetable instead of chicken stock.

Ingredients:

New England Corn Chowder

  • 4 slices bacon, diced
  • 1 large onion, diced
  • 1 clove garlic, diced
  • 1 cup shiitake mushrooms, chopped
  • 5 cups vegetable stock
  • 3/4 pound Yukon gold potatoes, diced
  • 2-1/2 cups fresh corn kernels
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • ¼ cup fresh basil, choppedt

Directions:

  • Coat a 4 quart heavy pot with cooking spray and heat over medium heat.
  • Sautee bacon for 3-5 minutes.
  • Add garlic, onion and mushrooms, sauté for 10 minutes, stirring occasionally
  • Mix in stock and potatoes. Bring stock to a boil, then reduce to a simmer and cook until
    potatoes are easily pierced with a fork, about 10 minutes.
  • Stir in corn kernels, salt and pepper and cook five minutes.

To Serve:
Serve in warmed bowls, garnished with basil.

Each serving has 142 calories, 9 grams protein, 22 grams carbohydrates, 3 grams fiber, 2 grams fat, .5 grams saturated fat, 422 mg sodium.