STRESS, ANXIETY & COMFORT
FOOD CRAVINGS

Recipes

All-American
Apple Pie

Apple-Caramel
Bread Pudding

Cheese-Stuffed
Burgers

Chicken Noodle Soup With Herbs

Chili Meat Loaf

Chocolate Chippers

Chocolate Mocha
Pudding Cake

Coward's Chili

Crispy Garlic Potatoes

Fireside Beef Stew

Hearty Navy Bean Soup

Lemon Pudding

Marilyn's Best Lasagna

Mom's Roast Beef

Nancy's Old-Fashioned Potato Salad

One-Step Macaroni
And  Cheese

Oven-Fried Chicken

Pizza Margherita

Raisin Rice Pudding

Skip-A-Step Pasta Pie

Unbelievable Chocolate Kahlua Cake

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America's Favorites

America's favorite comfort foods (in alphabetical order, not necessarily by choice) are:

Beef Stew
Chicken Pot Pie
Chicken Soup
Chili
Chocolate Chip Cookies
Franks and Beans
Grilled Cheese Sandwich
Hamburger and Fries
Lasagna
Macaroni 'n Cheese
Meatloaf and Mashed
Potatoes
Pizza
Rice Pudding
Spaghetti with Tomato Sauce
Warm Apple Pie with Ice Cream

How To Update Your Favorite Recipes

With the recipes above, you're off to a sound start in turning   your comfort food recipes into healthier  "new classics." But what if you crave one of your old favorite high-fat dishes or long to try a recipe that you see in a magazine?

Here's what you can do to make over a recipe.  First, identify the high-fat ingredients.  From there, it's a matter of substituting low-fat ingredients for high-fat ones, boosting flavor where necessary, and troubleshooting to get the textures just right.  Apply the following standards to any main-dish recipe for four.

• Meat, poultry, and fish portions should be 4 to 6 ounces per person. If a recipe calls for more than that, you have two choices. First, you can make the dish and refrigerate or freeze the leftovers for another meal. This option saves you time because   you get two main dishes from cooking only once. The second solution is to scale down the amount of meat, poultry, or fish to the number of servings that you need. Keep the vegetables and grains the same as stated in the recipe.

• Meat, poultry, and fish recipes should have no more than 1 Tablespoon of added oil. If the recipe calls for more, ask yourself why it's there. Is the oil used to fry? You can brown foods in a nonstick skillet with nonstick spray instead. Is the oil part of a sauce or dressing? If so, consider replacing it with broth, vegetable juice, fat-free or reduced-fat sour cream, or fat-free evaporated milk, depending on what style of sauce it is.

• Meatless main dishes should limit oil to 2 Tablespoons. With plant foods generally containing far less fat than animal foods, you can afford a little more oil, particularly if it's a healthful monounsaturated like canola or olive oil.

• Full-fat cheese should be limited to more than 1/2 cup per recipe. For recipes using low-fat cheese, allow up to 1 cup. Or, for larger casseroles that serve 8, allow up to 2 cups.

• Olives, nuts, seeds, and other high-fat additions should be kept to less than 2 Tablespoons. These foods are all nutritious but are high in calories because they're dense sources of fat. If a recipe calls for 1/4 cup of olives, reduce the amount to 2 Tablespoons and chop them to disperse the flavor throughout the dish. For nuts, 1/2 cup can be reduced to 1/4 cup when you toast the nuts to boost their flavor and chop them finely to distribute the flavor throughout.

Adapt Your Cooking Style

Nonstick cooking pans are the gold standard in today's kitchens. With just a whisper of cooking spray, you can brown foods with virtually no fat. Look for flavored sprays, such as garlic or Cajun, to expand flavors. Or, make your own sprays by pouring flavorful oils, such as olive or toasted sesame, into clean plastic spray bottles.

Another useful technique that you can use to bring out the flavor of garlic, onion, and other aromatics is to simmer them in a bit of chicken or vegetable broth in a nonstick skillet. Here are some other little substitution tips and techniques that can add up to big fat savings.

• Pump up flavor by increasing herbs, spices, and other seasoning ingredients. Experiment with shallots, scallions, fresh ginger, dried mushrooms, grated citrus peel, sun-dried tomatoes, and balsamic vinegar.  All add depth of flavor and not fat. If these ingredients are new to you, try to incorporate one new seasoning a month into your pantry.

• Prevent pasta from sticking without adding oil to the water. Simple save a few tablespoons of the cooking water before draining the pasta. Toss the pasta with the reserved water before adding the sauce, and it won't clump!

• Poultry will stay moister if it's cooked with the skin on. Remove and discard the skin before serving.

• Moisten poultry stuffing with fat-free broth and bake it in a pan separately from the chicken or turkey so that it won't absorb any of the fat from the bird.

• Use fat-free salad dressings to marinate chicken, turkey, meat, and fish before broiling or grilling.

• Purée cooked vegetables as a base for silken soups and sauces. Enrich with a bit of fat-free evaporated milk.

• Keep fat-free condiments on hand, like mustards and salsas. If you crave mayonnaise, mix the low-fat version with flavor enhancers, such as chopped fresh herbs, hot-pepper sauce, chopped pickles, or capers.

• Spread bagels and toast with fruit jams, fruit butters, or yogurt-cheese spreads mixed with fresh fruit or chopped herbs instead of butter, margarine, or full-fat cream cheese.

• For fat-free salad dressings, use canned fat-free broths, vegetable juices, and fruit juices as a base.

• Rub dry spice seasonings into lean meats, chicken, or fish before broiling or grilling.

• Instead of frying fish, bake or grill fillets in foil packages along with fresh herbs and thinly sliced vegetables of your choice.

• Use lean Canadian bacon instead of regular bacon. For smoky flavor with no fat, try chipotle chile peppers (smoked jalapeño chile peppers). These will also add fiery heat. For smoky flavor with no heat, try a drop or two of liquid smoke seasoning (available in the spice or condiment aisle of most supermarkets).

• Create a crisp crust on fish or fowl cutlets without trying. Dredge the cutlets alternately in flour, beaten egg white, and seasoned bread crumbs. Coat both sides with nonstick spray and bake in a preheated pan.

Adapt Your Baking Style

Breads, muffins and other baked goods can be an important source of complex carbohydrates. To get the flavors and textures just right, use the following tips.

• Substitute cake flour or whole wheat pastry flour (sold in some supermarkets and natural foods stores) for all-purpose flour in fat-reduced baked goods to produce a more tender result.

• To reduce butter, try substituting half the amount called for with prune purée, drained applesauce, mashed banana, puréed silken tofu, fat-free cream cheese, or drained fat-free yogurt. This substitution is particularly effective for muffins, quick breads, and denser snack cakes.

• To reduce saturated fat, experiment with replacing some of the butter with canola, safflower, or other heart-healthy vegetable oil.

• Cut down on eggs by replacing each large egg with either 2 egg whites or 1/4 cup fat-free liquid egg substitute. For 2 large eggs, use 1 whole egg and 1 egg white. Too many egg whites can dry baked goods, so be sure to include at least 1 egg yolk in your recipe.

• Replace sour cream and yogurt with their fat-free counterparts.

• Get great chocolate flavor but reduce the amount of saturated fat by using cocoa instead of solid chocolate. For 1 ounce of unsweetened chocolate, use 3 Tablespoons of cocoa plus 1 Tablespoon of canola oil. You can use the same substitution for semisweet chocolate, but you may want to increase the sugar in the recipe by about 4 Tablespoons to keep the sweetness in balance.  And try adding a teaspoon of instant coffee granules to bolster chocolate flavor.

• Cut chocolate chips by using half the amount of miniature chips. The smaller chips disperse the flavor throughout the baked good.

• Cut each cup of nuts to 1/4 cup. Toast nuts in a skillet over medium heat for about 5 minutes, or until fragrant, to heighten the flavor. You can also chop the nuts finely to disperse them more thoroughly throughout the baked good.

Source: The New Classics Cookbook, by Ann Eagan, ©1999 by Rodale Press, Inc.

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     So what exactly are Comfort Foods? They are feel-good, hearty foods that are both nourishing and nurturing. They are frequently craved in moments of unhappiness, and, interestingly enough, during times of celebration. Comfort foods are what we ate at Grandma's house, after a long day at school or what Mom served when we were sick. As adults, we relish flavors from the comforting past. These foods take us back to a time when life was easier and someone else made the hard decisions.

     Dr. John Foreyt and his colleagues at the Behavioral Medicine Center at Houston's Baylor College of Medicine study how emotional responses impact patterns of food consumption. He believes the results of the AICR survey are dismaying, but understandable. "It's exactly the response you expect to see," he said. "When we are anxious or fearful, we fall back to foods we associate with times of lowest stress - that is, with childhood."

     "It appears that about 1/5 of us got an early start on holiday eating this year," said Polk. "And that's why we're advising people to become aware of what they're eating, and why they're eating it. If you realize that the reason you're eating has less to do with hunger and more to do with anxiety or sadness or boredom, it's easier to put on the brakes."

     Both Foreyt and Polk warn that any move toward foods that are higher in fat and calories should be a temporary one. If such foods take up a significant part of the diet, they say, serious health implications may arise down the road, including heart disease, cancer, stroke, obesity and diabetes.

AICR 2/20/02

Editor's Note:   In response to this turn to less healthy foods, the American Institute for Cancer Research has created a new Comfort Foods brochure that explains how Americans can prepare these traditional favorites and still keep their diet resolution to eat more healthfully. It's full of great information on the New American Plate, Proportion, Portion Sizing and has nine Comfort Food Recipes, each with a nutritional analysis. You'll also get menu plans and guidelines for adjusting your own comfort food recipes with healthy substitutions. You can order a copy of AICR's Comfort Foods brochure online @ http://www.aicr.org/form1.htm

OVEN-FRIED CHICKEN
Simply change your cooking method from deep-frying to baking and you'll reduce the calories and fat content of this favorite American comfort food. Our family loves this recipe ~ Even my 8-year-old granddaughter, an almost self-imposed vegetarian. Recipe from Cinnamon Hearts (Marilyn's Kitchen)

4 (about 2-1/4 pounds) boneless, skinless chicken breasts
2 Tbsp plus 2 tsp lower fat margarine, melted
2 tsp fresh lemon juice
1/4 tsp garlic powder
1/4 tsp salt
1/8 tsp pepper
1/4 cup plus 2 Tbsp Italian seasoned dry bread crumbs

     Preheat oven to 350°F. Spray a shallow baking dish with vegetable cooking spray and set aside.

     In a shallow bowl, combine melted margarine and lemon juice. In another shallow bowl, combine bread crumbs, garlic powder, salt and pepper. Mix well.

     Dip each piece of chicken first in margarine mixture and then in crumbs. Turn to coat evenly. Place chicken in baking dish and drizzle with any remaining margarine. Bake 1 hour, until golden brown. Makes 4 Servings.

Per Serving: 241 Cal;  12 g Total Fat; 7 g Carb; 80 mg Cholesterol; 381 mg Sodium; 26 g Protein. Exchanges: 3-1/2 Very Lean Meat; 1/2 Bread/Starch; 2 Fat.

CHILI MEAT LOAF
This is not your mother's meatloaf (and it might even taste better!) When I'm in the mood I play with the seasonings, but the recipe
here is in its original form. Recipe  from Lean And Luscious,
Vol. 1, by Bobbie Hinman and Millie Snyder,
©1987 Hinman-Snyder Productions.

1-1/4 pounds lean ground (12% fat or less) beef (or veal)
1 Tbsp prepared mustard
2 Tbsp minced onion flakes (dried)
1 (8-ounce) can tomato sauce
1/8 tsp garlic powder (you can adjust to taste)
1/2 tsp dry mustard
1/2 tsp chili powder
Salt and pepper to taste (I use 1/2 tsp seasoned salt)

     Preheat oven to 350°F.

     In a large bowl, combine beef with remaining ingredients.  Mix well.  Shape mixture into a loaf and place n a rack in a shallow pan.  Bake, uncovered, 1 hour.  Makes 4 Servings.

Menu Tip: Start your scrubbed and foil wrapped potatoes about 1/2 hour before you put in the meatloaf.  Microwave a vegetable about 10 minutes before the meatloaf is ready, and your meal is complete!

Per Serving: 321 Cal; 11 g Fat; 6 g Carb; 96 mg Cholesterol; 412 mg Sodium; 26 g Protein.  Exchanges: 4 Lean Meat; 1 Veg.

MOM'S ROAST BEEF
Everyone loves slices of this fork-tender roast beef and its savory gravy. Recipe creator Linda Gaido, New Brighton, PA says, "People are always surprised to hear the secret ingredient in the gravy is coffee!"  Recipe from Taste of Home's Low-Fat Country Cooking, ©1997 by Reiman Publications, L.P.

1 (2-1/2 pounds) eye-of-round beef roast
1 medium onion, chopped
1 cup brewed coffee
3/4 cup water
1 garlic clove, minced
1 low-sodium beef bouillon cube
2 tsp dried basil
1 tsp dried rosemary, crushed
1/2 tsp pepper

     In a Dutch oven coated with nonstick cooking spray, brown roast on all sides.  Add onion and cook until transparent.  Add coffee, water, garlic, bouillon, basil rosemary and pepper.  Cover and simmer for 2-1/2 hours or unit meat is tender.  Thicken pan juices to make gravy, if desired.   Yield: 10 Servings.

Per Serving: 160 Cal; 5 g Total Fat (2 g Sat Fat); 2 g Carb; 60 mg Cholesterol; 56 mg Sodium; 26 g protein.  Exchanges: 3-1/2 Lean Meat.

NANCY'S OLD-FASHIONED POTATO SALAD
For most of my adult life I've made my Mom's potato salad, the kind with globs of mayo, mustard and sweet gherkins in the dressing. My friend Nancy, who is 83 years old and always bringing food dishes to "pay" for small kindnesses we do for her, brought this completely unassuming and wonderfully delicious potato salad on one of those occasions. I've been a convert ever since! Recipe from
Cinnamon Hearts (Marilyn's Kitchen)

2-1/4 pounds red boiling potatoes, cooked, cooled, skinned
3/4 cup celery, small dice
1 cup Vidalia or other sweet onion, finely diced
1 cup Best Foods/Hellman's Light Mayonnaise
4 large eggs, hard boiled
1 large clove garlic, halved
2 to 3 Tbsp red wine vinegar
1-1/2 tsp salt, or to taste
1-1/2 tsp freshly ground black pepper, or to taste

     Put whole potatoes in a 5-quart pot; cover with water to about 2-inches above potatoes, lightly sprinkle with salt and bring to a boil. When potatoes come to a full boil, reduce heat to medium, cover and adjust lid to let steam escape. Cook about 20 to 25 minutes; test for tenderness with a meat fork. DO NOT OVERCOOK. When potatoes are done, drain and set aside until cool enough to peel.

     Cut a large garlic clove in half and rub the sides and bottom of the serving bowl with each half of the garlic clove. After rubbing the bowl, mince the garlic clove halves and set aside.

     Prepare remaining ingredients, beginning by cutting the potatoes into the serving bowl, including the minced garlic. Add fat-reduced mayonnaise and about 2 Tbsp of the red wine vinegar. Mix all ingredients thoroughly, adding more vinegar a few drops at a time, if needed, until desired consistency and taste is reached. Salt and pepper to taste. Chill at lest 2 to 3 hours before serving. Makes 8 (1 cup) Servings.

Per (1 cup) Serving: 192 Cal; 8 g Total Fat (2 g Sat Fat); 23 g Carb; 111 mg Cholesterol; 596 mg Sodium; 7 g Protein; 3 g Fiber. Exchanges: 1-1/2 Starch; 1 Fat.

MARILYN'S BEST LASAGNA
This is one of the best lasagna recipes I've ever put together. We've served it to company and it's frequently requested for potlucks.
Recipe from  Cinnamon Hearts (Marilyn's Kitchen)

1 pound Italian turkey sausage (not links)
8 ounces extra-wide dry lasagna noodles (uncooked)
8 ounces fresh mushrooms, sliced
4 cups canned tomato sauce
1-1/2 cups low fat cottage (2%)
2 large eggs
6 Tbsp freshly grated Parmesan cheese
4 Tbsp parsley, freshly chopped
1 Tbsp Greek (mild) oregano leaves, dry
1 Tbsp sweet basil leaves, dry
1 tsp garlic powder
1/2 Tbsp Morton Nature's Seasons seasoned salt
8 ounces part skim Mozzarella cheese, grated

     Cook lasagna noodles according to package directions; drain and run under cold water. Set aside.

     Preheat oven to 350°F. Spray a 9- x 13-inch baking dish with vegetable cooking spray and set aside.

     Cook & crumble turkey sausage and mushrooms in a large skillet; drain and return to skillet and add tomato sauce. Simmer slowly while preparing filling ingredients.

     In a large mixing bowl, combine cottage cheese, eggs, Parmesan cheese, parsley, oregano, sweet basil, garlic powder, seasoned salt and pepper. Mix thoroughly.

     To assemble lasagna: Start with a layer of noodles, meat sauce, cheese mixture and mozzarella cheese. Repeat layers a second time. Bake in 350°F oven for 45 to 60 minutes (check after minimum time), or when cheese is lightly browned. Remove from oven and cool 10 to 15 minutes before serving. Makes 12 Servings.

Sodium Alert!  Definitely not suitable for anyone on a restricted sodium (low salt) eating plan.

Per Serving: 262 Cal; 9 g Total Fat (4 g Sat Fat); 24 g Carb; 71 mg Cholesterol; 1249 mg Sodium; 21 g Protein; 2 g Fiber. Exchanges: 3 Lean Meat; 2 Starch; 2 Fat.

SKIP-A-STEP PASTA PIE
Short on time for  fixing  traditional spaghetti with sauce? Try this inside-out version of spaghetti by using  a low-fat fresh pasta (with 2 g fat or less per serving), such as uncooked, refrigerated angel-hair (capellini) pasta. This casserole is a favorite with kids. Recipe from the American Heart Association Quick & Easy Cookbook,
©1995 by the American Heart Association.

Vegetable spray
1/4 cup water
1 egg white
4 ounces refrigerated angel-hair (capellini) pasta
1/3 cup grated Parmesan cheese
8 ounces lean ground beef
1/2 cup chopped onion
3/4 cup low-fat meatless spaghetti sauce
1/2 cup shredded part-skim mozzarella cheese

     Preheat oven to 350°F.  Lightly spray a 9-inch pie plate with vegetable spray.

     In a medium bowl, combine water and egg white.   Stir until well combined.  Stir in uncooked pasta and Parmesan cheese. Place pasta mixture in prepared pie plate.  Press mixture against the bottom and slightly up the sides of the pie plate to form an even crust.  Set aside

     In a large skillet, cook ground beef and onion over medium-high heat until meat is brown and onion is tender, about 5 minutes.   Place cooked meat mixture in a colander and rinse under hot water.  Drain well.  Wipe skillet with a paper towel.  Retun meat mixture to skillet.   Stir in spaghetti sauce; heat through, about 3 minutes.

     Spoon meat mixture over pasta crust.  Bake, uncovered, 20 minutes.  Sprinkle with mozzarella cheese and bake about 5 minutes more or until cheese melts.  Let stand 5 minutes, then cut into 4 wedges and serve. Makes 4 Servings.

Cook's Tip: Another handy way to cook ground meat is in your microwave oven. Put the meat in a microwave-safe colander or steamer set in a microwave-safe bowl. As the meat cooks, the fat drains right into the bowl.  Example: Place 1 pound of ground meat in the colander and cook on HIGH (100% power) for 10 minutes, stirring occasionally.

Per Serving: 249 Cal; 9 g Total Fat (4 g Sat;1 g PolyUnsat; 3 g MonoUnsat Fat); 19 g Carb; 46 mg Cholesterol; 251 mg Sodium; 23 g Protein.   Exchanges: 1 Starch; 3 Lean Meat; 2 Fat.

CHICKEN NOODLE SOUP WITH HERBS
Make double batches of the broth and freeze it for later use.
Recipe from Low-Fat Ways To Cook Soups & Stews,
©1997 by Oxmoor House, Inc.

13 cups water
3-3/4 pounds chicken pieces, skinned
1 Tbsp black peppercorns
1 tsp dried basil
1 tsp dried oregano
3 medium parsnips OR carrots, each scraped and quartered
3 cloves garlic, each halved
2 medium leeks or onions, each trimmed and quartered
2 stalks celery, each quartered
2 cups sliced carrot
3/4 tsp salt
1/8 tsp pepper
1-1/2 cups fine egg noodles, uncooked

     Combine first 9 ingredients in an 8-quart Dutch oven or stockpot; bring to a boil.  Reduce heat to medium and cook, uncovered, 1 hour.  Remove from heat.

     Remove chicken pieces from broth; place chicken in a bowl and chill 15 minutes.  Strain broth through a sieve into a large bowl, and discard solids.

     Remove chicken from bones; shred meat into bite-size pieces.  Discard bones.  Return broth to pan.  Add chicken, sliced carrot, salt and pepper; bring to a boil.  Partially cover, reduce heat to medium, and cook 10 minutes.  Add noodles; partially cover and cook 10 additional minutes.  Yield: 7 (1-1/2-cup) Servings.

Per (1-1/2-Cup) Serving: 227 Cal; 5 g Total Fat (1 g Sat Fat); 11 g Carb; 111 mg Cholesterol; 374 mg Sodium; 33 g Protein.  Exchanges: 1 Starch; 4 Very Lean Meat; 1 Veg; 1 Fat.

HEARTY NAVY BEAN SOUP
"Beans were a commodity you did not survive without in the '30s. This excellent bean soup is a real family favorite of ours and I
make  it often," states Mildred Lewis, Temple, TX.
Recipe from Taste of Home's Down-Home Diabetic Cookbook,
©1995 by Reiman Publications, L.P.

3 cups (24-ounces) dry navy beans
1 can (16-ounces) diced tomatoes with liquid
1 large onion, chopped
1 cup diced, fully cooked lean ham
2 cups low-sodium chicken brown
2-1/2 cups water
Pepper to taste
Chopped fresh parsley (for optional garnish)

     Rinse and sort beans.  Cover with cold water and soak overnight. 

     Drain beans and place in a large soup kettle or Dutch oven.  Add tomatoes with liquid, onion, ham, broth, water and pepper.   Bring to a boil.  Reduce heat; cover and simmer until beans are tender, about 1-1/2 hours.  Add more water if necessary. (Note: For a thicker soup, beans may be puréed in a food processor or blender and then returned to the kettle and heated through).   Garnish with parsley.  Yield: 10 Servings.

Per Serving: 265 Cal; 3 g Total Fat; 41 g Carb; 10 mg Cholesterol; 373 mg Sodium; 19 Protein.  Exchanges: 2-1/2 Starch; 1 Lean Meat; 1 Veg; 1/2 Fat.

FIRESIDE BEEF STEW
"This stew is perfect for warming up on a wintry day. It's a good dish to make when busy, since it's easy to prepare and doesn't need attention while cooking." Recipe created by Donna Nevil, New Glarus, WI, for Taste of Home's Down-Home Diabetic Cookbook,
©1995 by Reiman Publications, L.P.

2 pounds lean beef chuck OR round steak, cut into 1-1/2-inch pieces
1 Tbsp browning sauce
1/4 cup dry cream of rice cereal
4 carrots, cut into 1-1/2-inch chunks
2 cups thinly sliced onion
1 garlic clove, minced
1/2 to 1 tsp dried marjoram, crushed
1/2 to 1 tsp dried thyme, crushed
1/4 tsp pepper
1 cup low-sodium beef broth
1 jar (4.5-ounces) button mushrooms, undrained
Hot cooked noodles (optional)

     In a medium Dutch oven or 3-quart casserole, toss meat with browning sauce.  Mix in cereal.  Add all remaining ingredients except noodles.

     Cover and bake at 325°F for 2 to 2-1/2 hours or until the meat and vegetables are tender.  Serve over noodles (or mashed potatoes), if desired.  Makes 8 Servings.

Per Serving (Calculated w/o noodles or potatoes): 199 Cal; 6 g Total Fat; 12 Carb; 72 mg Cholesterol; 50 mg Sodium; 21  Protein.  Exchanges: 2 Lean Meat; 1-1/2 Veg; 1/2 Starch; 1 Fat.

COWARD'S CHILI
This chili is for all of you who prefer mild rather than wild flavor
when it comes to heat.  Recipe from Low-Fat Ways To Cook
Soups & Stews, ©1997 by Oxmoor House, Inc.

1-1/2 pounds ground round
2 cups chopped green pepper
2 cups coarsely chopped yellow onion
2 tsp chili powder
1/2 tsp ground cumin
1 cup water
1/2 tsp salt
1/4 tsp freshly ground pepper
2 (15-ounce) cans kidney beans, drained
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
2 (8-ounce) cans no-salt-added tomato sauce
1 (6-ounce) can no-salt-added tomato paste

     Cook ground round, green pepper and onion in a Dutch oven over medium-high heat, until beef is browned, stirring until it crumbles.   Drain beef mixture and pat dry with paper towels.  Wipe drippings from Dutch oven with a paper towel.

     Return beef mixture to Dutch oven.  Stir in chili powder and ground cumin.  Cook, stirring constantly, 1 minute.  Add water and remaining ingredients.  Bring chili to a boil; cover, reduce heat, and simmer 2 hours, stirring occasionally.  Yield: 11 (1-cup) Servings.

Per (1-cup) Serving: 210 Cal; 4 g Total Fat (1 g Sat Fat); 25 g Carb; 38 mg Cholesterol; 304 mg Sodium; 10 g Protein.  Exchanges: 2 Starch; 1 Lean Meat; 1 Fat.

     CHEESE-STUFFED BURGERS
Yes you CAN have this American comfort food!  Team it up with the Crispy Garlic Potatoes and you won't feel deprived at all.
Recipe from Southern Living's Healthy Hearty Cookbook,
©2000 by Oxmoor House, Inc.

1-1/2 pounds ground round
2 Tbsp minced fresh basil
2 Tbsp grated Parmesan cheese
1/2 tsp garlic powder
1/8 tsp pepper
4 ounces reduced-fat mozzarella cheese, cut into 6 slices
Vegetable cooking spray
6 reduced-calorie hamburger buns

     Combine first 5 ingredients; divide into 12 thin patties.  Top 6 patties with cheese.  To with remaining patties; press edges to seal.  Place on a rack coated with cooking spray in a broiler pan.

     Broil 5-1/2-inches from heat (with electric oven door partially open) 5 minutes on each side or until done.  Drain on paper towels.   Serve patties on buns.  Yield: 6 Burgers.

Per Burger: 259 Cal; 9 g Total Fat; 19 g Carb; 62 mg cholesterol; 357 mg Sodium.  Exchanges: 1 Starch; 3-1/2 Very Lean Meat; 2 Fat.

CRISPY GARLIC POTATOES
Excellent with grilled meat and fish, these potatoes will fill your craving for fat-laden French fries.  Recipe from The Joslin Diabetes Quick and Easy Cookbook, ©1998 by Frances Towner Giedt,
Bonnie Polin, PhD, and Joslin Diabetes Center.

olive oil cooking spray
2 small russet potatoes (about 8-ounces total), scrubbed
1 Tbsp olive oil
1 tsp crushed dried rosemary
1/4 tsp garlic powder

     Preheat oven to 475°F.  Lightly coat a large nonstick baking sheet with cooking spray.

     Using a sharp knife, cut the potatoes into quarters lengthwise.  Cut each quarter into 1/4-inch slices.  Place the potato slices in a single layer on the baking sheet.  Drizzle with oil, turning to coat evenly.  Sprinkle with rosemary and garlic powder. Lightly coat the potatoes with cooking spray.  Bake for 15 minutes, turning once, to brown evenly.

     Remove from the oven and transfer the potato slices to a paper towel to absorb any excess oil.  Serve immediately.  Makes 2 Servings.

Per Serving: 186 Cal; 7 g Total Fat (1 g Sat Fat); 29 g Carb; 00 mg Cholesterol; 9 mg Sodium; 3 g protein; 3 g Dietary Fiber.  Joslin Exchanges: 2 Bread/Starch (2 Carbs); 1 Fat.

PIZZA MARGHERITA WITH FRESH
TOMATOES AND BASIL
A classic pizza, this is great for cool summer nights, using the season's best tomatoes. Recipe from The Vegetarian 5-Ingredient Gourmet, ©2001 by Nava Atlas.

1 (12- to 14-inch) good-quality pizza crust
3 to 4 medium flavorful tomatoes, sliced about 1/4-inch thick
1/4 cup thinly sliced basil leaves, or to taste
1 to 1-1/2 cups grated part-skim mozzarella cheese
2 Tbsp grated fresh Parmesan cheese, optional
Freshly ground pepper, optional

     Preheat oven to 425°F.

     Place the crust on a pan. Arrange the tomatoes on the crust in concentric circles, and sprinkle with the basil and mozzarella. If desired, top with the Parmesan cheese and a few grindings of pepper.

     Bake until the cheese is bubble, 8 to 10 minutes. Remove from the oven; let stand for 2 to 3 minutes and cut into 4 to 6 wedges to serve. Makes 3 to 4 Servings.  (Note: Nutritional analysis based on 4 Servings).

Per Serving: 250 Cal; 6 g Total Fat; 30 g Carb; 23 mg Cholesterol; 383 mg Sodium; 16 g Protein. Exchanges: 2 Starch; 2 Lean Meat; 1 Fat.

     ONE-STEP MACARONI AND CHEESE
This macaroni and cheese recipe from scratch is easier than the box.  Teenagers rate it an A+.  Recipe from The Holly Clegg Trim & Terrific™Cookbook, ©2002 by Holly Clegg.
www.hollyclegg.com

1 (16-ounce) package elbow macaroni
1 (8-ounce) package reduced-fat Cheddar cheese, shredded
1 (12-ounce) can evaporated skimmed milk
2-1/2 cups skim milk
1 egg, beaten
1/4 cup sugar (optional)
Salt and pepper to taste

     Preheat oven to 350°F.

     In a 2-quart casserole dish, mix together the macaroni and cheese.

     In a large bowl, mix together the evaporated milk, skim milk, egg, sugar, salt and pepper and pour over the macaroni.  Bake, covered, for 1 hour or until the liquid is almost absorbed.   Uncover, and continue baking for 10 minutes.  Serve.  Makes 10 Servings.

Per Serving: 240 Cal; 5 g Total Fat (3 g Sat Fat); 34 g Carb; 30 mg Cholesterol; 188 mg Sodium; 15 g Protein; 1 g Dietary Fiber.   Exchanges: 1 Lean Meat; 2 Starch; 1/2 Skim Milk; 1 Fat.

LEMON PUDDING
A perennial favorite, this version has been lightened by using low-fat milk and fewer egg yolks. A close runner-up to my Mom's Old Fashioned Lemon Pudding Cake.  Recipe from The Eating Well Dessert Cookbook, ©1996 by E.W. Communications L.P.

1/2 cup sugar
1 large egg
1-1/2 Tbsp butter, softened
2 tsp grated lemon zest
3 Tbsp all-purpose white flour
1 cup low-fat milk
1/4 cup fresh lemon juice
3 large egg whites
Confectioners' sugar for dusting

     Preheat oven to 350°F. Lightly coat four (6-ounce) custard cups or ramekins with nonstick cooking spray.

     In a mixing bowl, beat sugar, whole egg, butter and lemon zest with an electric mixer until the mixture is thick and pale, about 3 minutes. Add flour and beat until smooth. Mix in milk and lemon juice.

     In a clean mixing bowl using clean beaters, beat egg whites until stiff but not dry. Gently fold the whites into the egg-sugar mixture until completely incorporated. Spoon into the prepared cups. Set them in a shallow baking dish and add enough hot water to come two-thirds of the way up the sides.

     Bake for 30 minutes, or until browned and set. Serve warm or chilled, dusted with confectioners' sugar. Makes 4 Servings.

Per Serving: 210 Cal; 6 g Total Fat (3 g Sat Fat); 33 g Carb; 67 mg Cholesterol; 132 mg Sodium; 7 g Protein. Exchanges: 1 Very Lean Meat; 2 Starch; 1 Fat.

CHOCOLATE MOCHA PUDDING CAKE
I can't imagine a Favorite Comfort Food List without chocolate on it,  so I've added this glorious Chocolate Mocha Pudding Cake to my personal list. Enjoy! Recipe from Low-Fat Ways To Bake,
©1998 Oxmoor House, Inc.

1 cup all-purpose flour
2 tsp baking powder
1/4 tsp salt
1 cup sugar, divided
1/4 cup plus 2 Tbsp unsweetened cocoa, divided
1-1/2 Tbsp instant coffee granules
1/2 cup 1% low-fat milk
3 Tbsp vegetable oil
1 tsp vanilla extract
Vegetable cooking spray
1 cup boiling water
2-1/4 cups low-fat vanilla ice cream

     Preheat oven to 350°F. Coat an 8-inch square pan or baking dish with cooking spray and set aside.

     Combine flour, baking powder, salt, 2/3 cup of the sugar, 1/4 cup of the cocoa, and coffee granules in a large bowl.

     Combine milk, oil, and vanilla; add to flour mixture, stirring well. Pour into prepared dish.

     Combine remaining 1/3 cup sugar and remaining 2 Tbsp cocoa. Sprinkle over batter. Pour boiling water evenly over batter. (DO NOT STIR).

     Bake in preheated oven for 30 minutes or until cake springs back when touched lightly in center. Serve cake warm, topped with ice cream (1/4 cup per serving). Yield: 9 Servings.

Per Serving: 247 Cal; 7 g Total Fat (2 g Sat Fat): 43 g Carb; 5 mg Cholesterol; 191 mg Sodium; 4 g Protein. Exchanges: 2 Starch; 1 Milk; 1 Fat.

RAISIN RICE PUDDING
Rice pudding is a delightfully sweet and creamy way to use up
leftover rice.  This almost-no-fat version is a definite winner! 
Recipe from The New Family Cookbook For People With
Diabetes, ©1999 by the American Diabetes Association and
The American Dietetic Association.

2 large eggs, slightly beaten, OR 1/2 cup egg substitute
2 cups cooked rice
1-1/2 cups fat-free milk
2 Tbsp sugar
1/2 cup golden raisins
1 tsp pure vanilla extract
1/2 tsp ground cinnamon or nutmeg
1/4 tsp salt

     Preheat oven to 350°F.  Prepare a 1-1/2 quart baking dish with nonstick cooking spray; set aside.

     In the prepared dish, combine all the ingredients.  Stir gently to mix.

     Set the filled dish in a shallow pan on the middle oven rack.  Pour hot water into the outer pan to a depth of 1-inch around the baking dish.  This makes a water bath to cook the pudding slowly.

     Bake for 45 minutes, or until a knife inserted in the pudding comes out clean.  Remove the dish from the water bath.  Serve the pudding warm or chilled.  Makes 8 (1/2-cup) Servings.

Per Serving: 126 Cal; 1 g Total Fat; 24 g Carb; 54 mg Cholesterol; 114 mg Sodium; 5 g Protein; 1 g Dietary Fiber; 11 g Sugars.  Exchanges: 1-1/2 Starch (Other Carb).

CHOCOLATE CHIPPERS
Let's hear it for America's  favorite cookie!  Recipe from Prevention's Eat Up Slim Down™ Annual Recipes 2003, ©2003 by Rodale Inc.

2-1/4 cups unbleached all-purpose flour
1/4 cup cornstarch
1 tsp baking soda
1/2 tsp salt
1/4 cup butter or margarine, softened
2 ounces reduced-fat cream cheese, softened
3/4 cup granulated sugar
3/4 cup packed light brown sugar
1 egg
1 egg white
1 tsp vanilla extract
3/4 cup chocolate chips

     Preheat oven to 375°F.  Coat a baking sheet with cooking spray (unless using a nonstick baking sheet).

     In a medium bowl, combine flour, cornstarch, baking soda, and salt. 

     In a large bowl, combine the butter or margarine and cream cheese. With an electric mixer on medium speed, beat for 1 minute, or until smooth. Add the granulated sugar and brown sugar and beat until light and creamy.  Add the egg, egg white, and vanilla extract and beat until smooth.

     Reduce the mixer speed to low.Add the flour mixture in 2 additions, beating just until combined.  With a spoon, stir in the chocolate chips.

     Drop the dough by rounded teaspoonfuls onto the prepared baking sheet.  Bake for 9 to 12 minutes, or until golden.  Remove the cookies to a rack to cool.  Repeat process to bake all the cookies.  Yield: 40 Cookies.

Per Cookie:  75 Cal; 2 g Total Fat; 12 g Carb; 10 mg Cholesterol; 85 mg Sodium; 1 g Protein; 00 g Dietary Fiber.  Exchanges: 1 Bread; 1/2 Fat.

ALL-AMERICAN APPLE PIE
Mr. Food says, "Think we've forgotten something here? The bottom crust maybe? All those little grams of fat and carbohydrates add up, so the more we can get rid of, the more you can splurge a bit somewhere else."  Recipe from Mr. Food's Quick & Easy Diabetic Cooking, by Art Ginsburg with ADA Spokesperson Nicole Johnson, Miss America 1999, ©2001 by Cogin, Inc.

1/4 cup sugar
3 Tbsp all-purpose flour
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
4 large Red (or Golden) Delicious apples, cored, peeled and sliced
1 Tbsp butter, melted
1 tsp vanilla extract
1 refrigerated folded pie crust (from a 15-ounce package)
Nonstick cooking spray

     Preheat oven to 37°F.

     In a large bowl, combine the sugar, flour, cinnamon, and nutmeg; mix well.  Add the apples and toss to coat completely.

     Pour the apple mixture into a 9-inch pie plate.   In a small bowl, combine the melted butter and vanilla and pour over the apples.   Cover the apples with the pie crust, pressing against the pie plate to seal; flute the crust, if desired.

     Spray the crust with nonstick cooking spray and bake for 50 to 55 minutes, or until the crust is golden and the apples are tender.  Makes 8 Servings.

Per Slice: 231 Cal; 10 g Total Fat (5 g Sat Fat); 35 g Carb; 12 mg Cholesterol; 128 mg Sodium; 1 g Protein; 2 g Dietary Fiber; 19 g Sugars.   Exchanges: 2 Starch; 1/2 Fruit; 2 Fat.(2-1/2 Carbs).

APPLE CARAMEL BREAD PUDDING
Ed. Note: This reworked version of my mother’s bread pudding
has to be one of my all-time favorites. I actually lost 50 pounds over
a six month period, while having one serving of this for
breakfast every morning!  Recipe from Cinnamon Hearts.

Bread Pudding:

4 cups French bread cubes (cut 1”)
1 cup chunky applesauce
1/4 cup dark, seedless raisins
1 tsp (or to taste) caramel (or your choice) flavoring
1/4 tsp ground nutmeg
2 cups 2% milk
2 eggs (or egg substitute)
1/3 cup sugar
1 tsp pure vanilla extract
1 generous tsp cinnamon

Topping:

1/4 cup all-purpose flour
1/4 cup firmly packed brown sugar
2 Tbsp cold butter or margarine

     Heat oven to 350ºF. Spray an 8-inch square baking dish or 2 quart casserole with nonstick cooking spray.  Place 2 cups of the bread cubes in the bottom of the dish.

     Prepare Pudding: In a small bowl, combine the applesauce, raisins, caramel flavoring and nutmeg. Blend well and spoon evenly over the bread cubes. Top with remaining 2 cups of bread cubes.

     Beat eggs in a medium bowl. Whisk in the sugar, vanilla, and cinnamon; gradually whisk in the milk and pour over the bread cubes; let stand for 10 minutes while you prepare the topping.

     Prepare Topping: Combine flour and sugar in small bowl. Cut butter in with a fork or pastry blender till mixture is crumbly. Sprinkle over top of bread mixture and bake at 350ºF for 1 hour, or until knife inserted in center comes out clean. Let stand 10 minutes before serving. Store in refrigerator. Serve warm as a dessert or cold for breakfast. Yield: 8 Servings.

Per Serving: 240 Cal; 6 g Total Fat; 42 g Carb; 58 mg Cholesterol; 210 mg Sodium. Exchanges: 2 Bread/Starch; 1/2 Fruit; 1 Fat.

UNBELIEVABLE CHOCOLATE KAHLUA CAKE
This is unbelievably the best chocolate cake recipe you'll find for someone who has diabetes! It is the most requested Cinnamon Hearts recipe. We shared this with the Diabetic Gourmet a few years ago and it has become one of their top 20 downloaded recipes.
Recipe from Cinnamon Hearts.

1 (18.25-ounce) Devil's Food cake mix
1 small (1-ounce) box sugar-free, instant chocolate pudding
   mix
1 cup nonfat vanilla yogurt
1/4 cup canola oil
1/3 cup skim milk
1 large egg
3 large egg whites
1/3 cup Kahlua liqueur
1/3 cup semisweet chocolate chips
Cocoa powder, unsweetened

     Preheat oven to 350°F. Spray a 13- x 9- x 2-inch baking pan (or large bundt pan) with nonstick vegetable spray for cooking and dust with cocoa; set aside.

     Place all ingredients except chocolate chips in a large mixing bowl. Beat with electric mixer on medium speed for 2 minutes, or until well blended. Stir in chocolate chips.

     Pour batter into prepared pan and bake for 50 minutes, or until toothpick inserted in middle comes out clean. Cool on wire rack before cutting. Makes 18 Servings.

Tip: This cake is fantastic served plain, or you can top with a dollop of frozen, thawed nondairy topping, fresh fruit, a scoop of low-fat frozen yogurt or a spoonful of light canned pie filling. Just be sure to add the topping to the counts below!

Per Serving: 205 Cal; 8 g Total Fat; 31 g Carb; 13 mg Cholesterol; 209 mg Sodium; 3 g Protein. Exchanges: 2 Starch; 2 Fat.