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    You are in: Home / Community Forums / Diabetic Cooking / ZWT 8 -- Lighten Up for Diabetes
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    ZWT 8 -- Lighten Up for Diabetes

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    PaulaG
    Tue Aug 07, 2012 9:41 am
    Forum Host
    Thank you much Dreamer. I have your completion noted. You did an excellent job with the challenge.
    Dreamer in Ontario
    Tue Aug 07, 2012 9:42 am
    Food.com Groupie
    Thanks Paula
    morgainegeiser
    Tue Aug 07, 2012 9:49 am
    Food.com Groupie


    Orginal recipe is Tostada Compuesta, 470544 by Dienia B.
    35 WW points, 34.6g carbs, calories 1376, Sodium 1553mg, Saturated Fat 37.4 g

    I love tostadas, but I also no they are a nightmare when you are attempting to lose weight, so I had a feeling this recipe - was going to be high in calories and high in cholesterol and carbs and boy was I correct and not a healthy meal for a diabetic. The first thing I looked into was getting rid of the tomato sauce in the original recipe for the meat sauce. I knew and according to this article: http://www.daveywaveyfitness.com/nutrition/6-foods-secretly-high-in-sugar/ , 1 cup of tomato sauce can have up to 6 teaspoons of sugar in it - simple carbs. I replaced this with avocados a healthier Mexican food, http://www.livestrong.com/article/468785-how-much-avocado-can-a-diabetic-eat/ which tastes great in meat sauces, if you feel you need the tomato taste and look, you could add a few fresh tomatoes or search out a low sugar tomato sauce. I immediately replaced the ground beef with ground turkey, a substitute I always do, as I do not eat beef for health reasons. I also cut the vingerette recipe in half; reviewers said it was too much, so let's make it less. Under the section "to serve" I replaced the refried beans with black soybeans, they are great and much more healthy than refried beans - I cannot eat refried beans as the thought of eating something that lard is added to just grosses me out. I substituted the sour cream with Greek yogurt. After the first go round I had lowered the recipe by over 400 calories and the carbs were down by 10g or 3%.However when I ran it through my WW calculator it still was 25 points (my daily point allotment is 26 points). So I decided to keep working, I next removed the vingerette and replaced it with a lowfat store bought vingerette; this lowered the calories by 200 and carbs by a little. Still 19 WW points. My last go round I simply removed the cheese and guess what carbs, cholesterol and calories all went down. But cheese is a good food for diabetics, but not all cheese is http://www.livestrong.com/article/28704-cheese-affects-glucose-diabetes-diet/, only lowfat cheese, diabetics should try and keep their saturated fat as low as possible, with the full fat Colby Jack cheese this recipe was coming in at 16 g. I removed the cheese and it fell to 7g, but a lowfat, nonfat cheese and just a little could be a good thing. There are other things in this recipe contributing to the fat content also. While the rework does not make this the healthiest choice for a diabetic or for anyone to be honest, it is now 1/2 the calories, the fat, cholesterol and sugars are down and most important the carbs are down by 13g to 4% of daily value.

    Orginal Nutritional facts of Tostada Compuestra
    Serving Size: 1 (680 g)
    Servings Per Recipe: 4
    Calories 1376.6
    Calories from Fat 954 or 69%
    Total Fat 106.0 g or 163%
    Saturated Fat 37.4 g or 187%
    Cholesterol 237.5 mg or 79%
    Sodium 1553.1 mg or 64%
    Total Carbohydrate 34.6 g or 11%
    Dietary Fiber 8.9 g or 35%
    Sugars 11.1 g or 44%
    Protein 72.2 g or 144%

    Tostada Compuestra revisited
    Meat Sauce
    2 lbs ground turkey
    1 onion, diced
    4 garlic cloves
    2 teaspoons cumin
    2 teaspoons oregano
    1/4 teaspoon chili powder
    1 cup avocado
    To Serve
    1/2 cup salad dressing, lowfat, vingerette
    4 tostadas
    2 cups soybeans, black, drained
    3 cups lettuce
    1 cup tomato, chopped
    1/4 cup olive, black
    1/4 cup yogurt,
    1/4 cup guacamole

    Nutritional Facts for Roxie's Recipe Serving Size: 1 (472 g)
    Servings Per Recipe: 4
    Calories 586.2
    Calories from Fat 269 or 45%
    Total Fat 29.9 g or 46%
    Saturated Fat 7.1 g or 35%
    Cholesterol 176.7 mg or 58%
    Sodium 451.2 mg or 18%
    Total Carbohydrate 21.2 g or 7%
    Dietary Fiber 7.0 g or 28%
    Sugars 8.8 g or 35%
    Protein 62.3 g or 24%

    15 WW points
    KateL
    Tue Aug 07, 2012 10:33 am
    Food.com Groupie
    morgainegeiser wrote:


    Orginal recipe is Tostada Compuesta, 470544 by Dienia B.
    35 WW points, 34.6g carbs, calories 1376, Sodium 1553mg, Saturated Fat 37.4 g

    I love tostadas, but I also no they are a nightmare when you are attempting to lose weight, so I had a feeling this recipe - was going to be high in calories and high in cholesterol and carbs and boy was I correct and not a healthy meal for a diabetic. The first thing I looked into was getting rid of the tomato sauce in the original recipe for the meat sauce. I knew and according to this article: http://www.daveywaveyfitness.com/nutrition/6-foods-secretly-high-in-sugar/ , 1 cup of tomato sauce can have up to 6 teaspoons of sugar in it - simple carbs. I replaced this with avocados a healthier Mexican food, http://www.livestrong.com/article/468785-how-much-avocado-can-a-diabetic-eat/ which tastes great in meat sauces, if you feel you need the tomato taste and look, you could add a few fresh tomatoes or search out a low sugar tomato sauce. I immediately replaced the ground beef with ground turkey, a substitute I always do, as I do not eat beef for health reasons. I also cut the vingerette recipe in half; reviewers said it was too much, so let's make it less. Under the section "to serve" I replaced the refried beans with black soybeans, they are great and much more healthy than refried beans - I cannot eat refried beans as the thought of eating something that lard is added to just grosses me out. I substituted the sour cream with Greek yogurt. After the first go round I had lowered the recipe by over 400 calories and the carbs were down by 10g or 3%.However when I ran it through my WW calculator it still was 25 points (my daily point allotment is 26 points). So I decided to keep working, I next removed the vingerette and replaced it with a lowfat store bought vingerette; this lowered the calories by 200 and carbs by a little. Still 19 WW points. My last go round I simply removed the cheese and guess what carbs, cholesterol and calories all went down. But cheese is a good food for diabetics, but not all cheese is http://www.livestrong.com/article/28704-cheese-affects-glucose-diabetes-diet/, only lowfat cheese, diabetics should try and keep their saturated fat as low as possible, with the full fat Colby Jack cheese this recipe was coming in at 16 g. I removed the cheese and it fell to 7g, but a lowfat, nonfat cheese and just a little could be a good thing. There are other things in this recipe contributing to the fat content also. While the rework does not make this the healthiest choice for a diabetic or for anyone to be honest, it is now 1/2 the calories, the fat, cholesterol and sugars are down and most important the carbs are down by 13g to 4% of daily value.

    Orginal Nutritional facts of Tostada Compuestra
    Serving Size: 1 (680 g)
    Servings Per Recipe: 4
    Calories 1376.6
    Calories from Fat 954 or 69%
    Total Fat 106.0 g or 163%
    Saturated Fat 37.4 g or 187%
    Cholesterol 237.5 mg or 79%
    Sodium 1553.1 mg or 64%
    Total Carbohydrate 34.6 g or 11%
    Dietary Fiber 8.9 g or 35%
    Sugars 11.1 g or 44%
    Protein 72.2 g or 144%

    Tostada Compuestra revisited
    Meat Sauce
    2 lbs ground turkey
    1 onion, diced
    4 garlic cloves
    2 teaspoons cumin
    2 teaspoons oregano
    1/4 teaspoon chili powder
    1 cup avocado
    To Serve
    1/2 cup salad dressing, lowfat, vingerette
    4 tostadas
    2 cups soybeans, black, drained
    3 cups lettuce
    1 cup tomato, chopped
    1/4 cup olive, black
    1/4 cup yogurt,
    1/4 cup guacamole

    Nutritional Facts for Roxie's Recipe Serving Size: 1 (472 g)
    Servings Per Recipe: 4
    Calories 586.2
    Calories from Fat 269 or 45%
    Total Fat 29.9 g or 46%
    Saturated Fat 7.1 g or 35%
    Cholesterol 176.7 mg or 58%
    Sodium 451.2 mg or 18%
    Total Carbohydrate 21.2 g or 7%
    Dietary Fiber 7.0 g or 28%
    Sugars 8.8 g or 35%
    Protein 62.3 g or 24%

    15 WW points


    I have been in mourning ever since I discovered that cheese was not my friend. icon_cry.gif

    I liked how you juggled everything including WW points.
    PaulaG
    Tue Aug 07, 2012 10:51 am
    Forum Host
    morgainegeiser wrote:


    Orginal recipe is Tostada Compuesta, 470544 by Dienia B.
    35 WW points, 34.6g carbs, calories 1376, Sodium 1553mg, Saturated Fat 37.4 g

    I love tostadas, but I also no they are a nightmare when you are attempting to lose weight, so I had a feeling this recipe - was going to be high in calories and high in cholesterol and carbs and boy was I correct and not a healthy meal for a diabetic. The first thing I looked into was getting rid of the tomato sauce in the original recipe for the meat sauce. I knew and according to this article: http://www.daveywaveyfitness.com/nutrition/6-foods-secretly-high-in-sugar/ , 1 cup of tomato sauce can have up to 6 teaspoons of sugar in it - simple carbs. I replaced this with avocados a healthier Mexican food, http://www.livestrong.com/article/468785-how-much-avocado-can-a-diabetic-eat/ which tastes great in meat sauces, if you feel you need the tomato taste and look, you could add a few fresh tomatoes or search out a low sugar tomato sauce. I immediately replaced the ground beef with ground turkey, a substitute I always do, as I do not eat beef for health reasons. I also cut the vingerette recipe in half; reviewers said it was too much, so let's make it less. Under the section "to serve" I replaced the refried beans with black soybeans, they are great and much more healthy than refried beans - I cannot eat refried beans as the thought of eating something that lard is added to just grosses me out. I substituted the sour cream with Greek yogurt. After the first go round I had lowered the recipe by over 400 calories and the carbs were down by 10g or 3%.However when I ran it through my WW calculator it still was 25 points (my daily point allotment is 26 points). So I decided to keep working, I next removed the vingerette and replaced it with a lowfat store bought vingerette; this lowered the calories by 200 and carbs by a little. Still 19 WW points. My last go round I simply removed the cheese and guess what carbs, cholesterol and calories all went down. But cheese is a good food for diabetics, but not all cheese is http://www.livestrong.com/article/28704-cheese-affects-glucose-diabetes-diet/, only lowfat cheese, diabetics should try and keep their saturated fat as low as possible, with the full fat Colby Jack cheese this recipe was coming in at 16 g. I removed the cheese and it fell to 7g, but a lowfat, nonfat cheese and just a little could be a good thing. There are other things in this recipe contributing to the fat content also. While the rework does not make this the healthiest choice for a diabetic or for anyone to be honest, it is now 1/2 the calories, the fat, cholesterol and sugars are down and most important the carbs are down by 13g to 4% of daily value.

    Orginal Nutritional facts of Tostada Compuestra
    Serving Size: 1 (680 g)
    Servings Per Recipe: 4
    Calories 1376.6
    Calories from Fat 954 or 69%
    Total Fat 106.0 g or 163%
    Saturated Fat 37.4 g or 187%
    Cholesterol 237.5 mg or 79%
    Sodium 1553.1 mg or 64%
    Total Carbohydrate 34.6 g or 11%
    Dietary Fiber 8.9 g or 35%
    Sugars 11.1 g or 44%
    Protein 72.2 g or 144%

    Tostada Compuestra revisited
    Meat Sauce
    2 lbs ground turkey
    1 onion, diced
    4 garlic cloves
    2 teaspoons cumin
    2 teaspoons oregano
    1/4 teaspoon chili powder
    1 cup avocado
    To Serve
    1/2 cup salad dressing, lowfat, vingerette
    4 tostadas
    2 cups soybeans, black, drained
    3 cups lettuce
    1 cup tomato, chopped
    1/4 cup olive, black
    1/4 cup yogurt,
    1/4 cup guacamole

    Nutritional Facts for Roxie's Recipe Serving Size: 1 (472 g)
    Servings Per Recipe: 4
    Calories 586.2
    Calories from Fat 269 or 45%
    Total Fat 29.9 g or 46%
    Saturated Fat 7.1 g or 35%
    Cholesterol 176.7 mg or 58%
    Sodium 451.2 mg or 18%
    Total Carbohydrate 21.2 g or 7%
    Dietary Fiber 7.0 g or 28%
    Sugars 8.8 g or 35%
    Protein 62.3 g or 24%

    15 WW points


    WOW! You really know your stuff!!!! Thanks for much for sharing your made over recipe and healthier options with us. icon_smile.gif
    Lavender Lynn
    Tue Aug 07, 2012 11:45 am
    Food.com Groupie



    I chose Salmon With Coriander Rub and Lime Cream #467023 by Queen Dana. I chose to lighten up a recipe that was already on my recipes to make list.

    I lightened up this recipe in 2 ways. I changed the sour cream to nonfat sour cream. I cut the olive oil in 1/2, hoping there would still be enough to coat the salmon. I could have taken out the olive oil but that would have really changed what the recipe is and the salmon would have cooked differently.

    1/4 cup coriander seed
    4 teaspoons cumin seeds
    6 tablespoons extra virgin olive oil, plus additional for brushing, cut in 1/2
    4 large garlic cloves, pressed
    2 3/4 teaspoons finely grated lime peel, divided
    6 ounces skinless salmon fillets, (each about 1 inch thick)
    9 tablespoons sour cream, changed to nonfat
    3 tablespoons fresh lime juice
    chopped fresh cilantro

    There are the facts below. This recipes mainly had fats issues not carbohydrate issues. I reduced the total fat from 29% to 14%. Calories were reduced from 210.2 per serving to 137.7 per serving.


    Nutritional Facts for Salmon With Coriander Rub and Lime Cream
    Serving Size: 1 (73 g)
    Servings Per Recipe: 6
    Amount Per Serving%
    Daily ValueCalories 210.2
    Calories from Fat 172 - 82%
    Total Fat 19.2 g - 29%
    Saturated Fat 4.2 g - 21%
    Cholesterol 22.2 mg - 7%
    Sodium 39.7 mg - 1%
    Total Carbohydrate 4.3 g - 1%
    Dietary Fiber 1.6 g - 6%
    Sugars 0.8 g - 3%
    Protein 6.9 g - 13%.

    Nutritional Facts for Salmon With Coriander Rub and Lime Cream - Diabetes Recipe
    Serving Size: 1 (73 g)
    Servings Per Recipe: 6
    Amount Per Serving%
    Daily ValueCalories 137.7
    Calories from Fat 82 - 60%
    Total Fat 9.2 g - 14%
    Saturated Fat 1.4 g - 7%
    Cholesterol 15.0 mg - 5%
    Sodium 42.5 mg - 1%
    Total Carbohydrate 7.4 g - 2%
    Dietary Fiber 1.6 g - 6%
    Sugars 1.9 g - 7%
    Protein 7.7 g - 15
    loof
    Tue Aug 07, 2012 1:08 pm
    Food.com Groupie



    For this challenge (and it is a challenge!), I chose to modify NorthwestGal’s Chicken Zucchini Ol� #461091

    Here’s the recipe as written:


    4 small chicken thighs
    1 tablespoon olive oil
    1/2 large purple onions, chopped
    1/2 jalapeno peppers, chopped (optional)
    1 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1 1/2 teaspoons salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 chicken bouillon cubes ( low-sodium, if available)
    1 cup hot water
    1 cup white rice, uncooked
    1 (15 ounce) jars salsa
    1 (4 ounce) cans black olives, sliced
    1 cup Mexican blend cheese, shredded ( or more, if preferred)

    1. Preheat oven to 350°.

    2. Slice each chicken thigh into thin strips. Heat oil in skillet; add chicken strips, onion and jalapeno (if using), and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Dissolve bouillon cube in hot water to make a broth. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of salsa, then sprinkle sliced olives over salsa.

    5. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    To make this recipe healthier I used chicken breasts instead of thighs, cooking spray instead of olive oil, reduced the salt, low sodium chicken broth instead of a chicken bouillon cube, brown rice instead of white, made my own fresh salsa instead of prepackaged, and used a reduced amount of lowfat cheese. Here’s the new version of the recipe:


    2 small boneless skinless chicken breasts
    Cooking spray
    1/2 large purple onions, chopped
    2 jalapeno peppers, chopped
    2 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1/2 teaspoon salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 cup low sodium chicken broth
    1 cup brown rice, uncooked
    3 large tomatoes
    1/2 small yellow onions
    1 (4 ounce) cans black olives, sliced
    1/2 cup lowfat Mexican blend cheese, shredded

    1. Preheat oven to 350°.

    2. Slice each chicken breast into thin strips. Coat skillet with cooking spray; add chicken strips, onion and 1/2 jalapeno pepper, and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Place tomatoes, yellow onion, 1 1/2 jalapeno pepper, and 1 teaspoon cumin in a food processor or blender and process until almost pureed.

    5. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of tomato mixture, then sprinkle sliced olives over salsa.

    6. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    I was pleased that I could improve the nutritional values and still have all that great taste!

    Original recipe
    Amount Per Serving----------% Daily Value
    Calories 610.1
    Calories from Fat 283-------------46%
    Total Fat 31.4g----------------------48%
    Saturated Fat 11.3g---------------56%
    Cholesterol 113.7mg---------------37%
    Sodium 2407.1mg------------------100%
    Total Carbohydrate 52.9g---------17%
    Dietary Fiber 5.3g-------------------21%
    Sugars 7.2 g--------------------------29%
    Protein 29.7g-------------------------59%


    Modified recipe
    Amount Per Serving----------% Daily Value
    Calories 396.9
    Calories from Fat 107-------------27%
    Total Fat 11.9g----------------------18%
    Saturated Fat 4.3g---------------21%
    Cholesterol 55.0mg---------------18%
    Sodium 790.3mg------------------32%
    Total Carbohydrate 50.4g---------16%
    Dietary Fiber 5.7g-------------------23%
    Sugars 7.5 g--------------------------30%
    Protein 23.7g-------------------------47%
    Mikekey
    Tue Aug 07, 2012 1:58 pm
    Food.com Groupie


    For this challenge, I choose momophet's Lime Pie La Lechera -#484389.

    For the graham cracker crust, I subbed Paula's Graham-cracker Crust (microwave) (which I use often) and for the sweetened condensed milk, I subbed Sweetened Condensed Milk Substitution. (The instructions say heat until combined, but should read Heat until thickened?)

    For the whipped topping, I subbed Cool Whip No-sugar added topping.

    Momaphet’s version (for 1 pie):

    Calories 2962.3
    Fat-94 g
    Sodium -1910.4 g
    Total carbs -416.6 g
    Sugars- 344.2 g

    My revised version (for 1 pie)

    Calories 2485.3
    Fat -65 g
    Sodium - 1872 g
    Total carbs -183 g
    Sugars -110 g
    PaulaG
    Tue Aug 07, 2012 8:22 pm
    Forum Host
    Lavender Lynn wrote:



    I chose Salmon With Coriander Rub and Lime Cream #467023 by Queen Dana. I chose to lighten up a recipe that was already on my recipes to make list.

    I lightened up this recipe in 2 ways. I changed the sour cream to nonfat sour cream. I cut the olive oil in 1/2, hoping there would still be enough to coat the salmon. I could have taken out the olive oil but that would have really changed what the recipe is and the salmon would have cooked differently.

    1/4 cup coriander seed
    4 teaspoons cumin seeds
    6 tablespoons extra virgin olive oil, plus additional for brushing, cut in 1/2
    4 large garlic cloves, pressed
    2 3/4 teaspoons finely grated lime peel, divided
    6 ounces skinless salmon fillets, (each about 1 inch thick)
    9 tablespoons sour cream, changed to nonfat
    3 tablespoons fresh lime juice
    chopped fresh cilantro

    There are the facts below. This recipes mainly had fats issues not carbohydrate issues. I reduced the total fat from 29% to 14%. Calories were reduced from 210.2 per serving to 137.7 per serving.


    Nutritional Facts for Salmon With Coriander Rub and Lime Cream
    Serving Size: 1 (73 g)
    Servings Per Recipe: 6
    Amount Per Serving%
    Daily ValueCalories 210.2
    Calories from Fat 172 - 82%
    Total Fat 19.2 g - 29%
    Saturated Fat 4.2 g - 21%
    Cholesterol 22.2 mg - 7%
    Sodium 39.7 mg - 1%
    Total Carbohydrate 4.3 g - 1%
    Dietary Fiber 1.6 g - 6%
    Sugars 0.8 g - 3%
    Protein 6.9 g - 13%.

    Nutritional Facts for Salmon With Coriander Rub and Lime Cream - Diabetes Recipe
    Serving Size: 1 (73 g)
    Servings Per Recipe: 6
    Amount Per Serving%
    Daily ValueCalories 137.7
    Calories from Fat 82 - 60%
    Total Fat 9.2 g - 14%
    Saturated Fat 1.4 g - 7%
    Cholesterol 15.0 mg - 5%
    Sodium 42.5 mg - 1%
    Total Carbohydrate 7.4 g - 2%
    Dietary Fiber 1.6 g - 6%
    Sugars 1.9 g - 7%
    Protein 7.7 g - 15


    Thank you much. Just 2 little changes makes a huge difference.
    PaulaG
    Tue Aug 07, 2012 8:25 pm
    Forum Host
    loof wrote:



    For this challenge (and it is a challenge!), I chose to modify NorthwestGal’s Chicken Zucchini Ol� #461091

    Here’s the recipe as written:


    4 small chicken thighs
    1 tablespoon olive oil
    1/2 large purple onions, chopped
    1/2 jalapeno peppers, chopped (optional)
    1 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1 1/2 teaspoons salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 chicken bouillon cubes ( low-sodium, if available)
    1 cup hot water
    1 cup white rice, uncooked
    1 (15 ounce) jars salsa
    1 (4 ounce) cans black olives, sliced
    1 cup Mexican blend cheese, shredded ( or more, if preferred)

    1. Preheat oven to 350°.

    2. Slice each chicken thigh into thin strips. Heat oil in skillet; add chicken strips, onion and jalapeno (if using), and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Dissolve bouillon cube in hot water to make a broth. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of salsa, then sprinkle sliced olives over salsa.

    5. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    To make this recipe healthier I used chicken breasts instead of thighs, cooking spray instead of olive oil, reduced the salt, low sodium chicken broth instead of a chicken bouillon cube, brown rice instead of white, made my own fresh salsa instead of prepackaged, and used a reduced amount of lowfat cheese. Here’s the new version of the recipe:


    2 small boneless skinless chicken breasts
    Cooking spray
    1/2 large purple onions, chopped
    2 jalapeno peppers, chopped
    2 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1/2 teaspoon salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 cup low sodium chicken broth
    1 cup brown rice, uncooked
    3 large tomatoes
    1/2 small yellow onions
    1 (4 ounce) cans black olives, sliced
    1/2 cup lowfat Mexican blend cheese, shredded

    1. Preheat oven to 350°.

    2. Slice each chicken breast into thin strips. Coat skillet with cooking spray; add chicken strips, onion and 1/2 jalapeno pepper, and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Place tomatoes, yellow onion, 1 1/2 jalapeno pepper, and 1 teaspoon cumin in a food processor or blender and process until almost pureed.

    5. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of tomato mixture, then sprinkle sliced olives over salsa.

    6. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    I was pleased that I could improve the nutritional values and still have all that great taste!

    Original recipe
    Amount Per Serving----------% Daily Value
    Calories 610.1
    Calories from Fat 283-------------46%
    Total Fat 31.4g----------------------48%
    Saturated Fat 11.3g---------------56%
    Cholesterol 113.7mg---------------37%
    Sodium 2407.1mg------------------100%
    Total Carbohydrate 52.9g---------17%
    Dietary Fiber 5.3g-------------------21%
    Sugars 7.2 g--------------------------29%
    Protein 29.7g-------------------------59%


    Modified recipe
    Amount Per Serving----------% Daily Value
    Calories 396.9
    Calories from Fat 107-------------27%
    Total Fat 11.9g----------------------18%
    Saturated Fat 4.3g---------------21%
    Cholesterol 55.0mg---------------18%
    Sodium 790.3mg------------------32%
    Total Carbohydrate 50.4g---------16%
    Dietary Fiber 5.7g-------------------23%
    Sugars 7.5 g--------------------------30%
    Protein 23.7g-------------------------47%


    Being able to cook healthier and still have great flavor is a big plus. icon_smile.gif
    PaulaG
    Tue Aug 07, 2012 8:29 pm
    Forum Host
    Mikekey wrote:


    For this challenge, I choose momophet's Lime Pie La Lechera -#484389.

    For the graham cracker crust, I subbed Paula's Graham-cracker Crust (microwave) (which I use often) and for the sweetened condensed milk, I subbed Sweetened Condensed Milk Substitution. (The instructions say heat until combined, but should read Heat until thickened?)

    For the whipped topping, I subbed Cool Whip No-sugar added topping.

    Momaphet’s version (for 1 pie):

    Calories 2962.3
    Fat-94 g
    Sodium -1910.4 g
    Total carbs -416.6 g
    Sugars- 344.2 g

    My revised version (for 1 pie)

    Calories 2485.3
    Fat -65 g
    Sodium - 1872 g
    Total carbs -183 g
    Sugars -110 g


    I am impressed. Amazing how much lower the sugars were. Also, I am glad that you like my crust recipe. icon_smile.gif
    Ma Field
    Wed Aug 08, 2012 12:28 pm
    Food.com Groupie
    For the Herbaceous Honeys I updated Paula G's Southwestern Cheese Grits Breakfast Bowl With Avocado Salsa

    This is a great tasting recipe but doesn't fit DHs need for lower sodium, fat & "junk" carbs.
    It was easy to lighten up with changes that didn't affect the flavor.
    Using egg substitute for a scrambled topping, choosing chicken over pork or beef for the meat and fat free cheese helped take this off the "NO WAY" list.

    Original Updated

    Serving Size: 1 (475 g)

    Servings Per Recipe: 2

    Calories 478.6 350
    Calories from Fat 198 41% 101 29%
    Total Fat 22.0 g33% 11.3g 17%
    Saturated Fat 7.8 g39% 2.0g 10%
    Cholesterol 235.9 mg78% 31.9mg 10%
    Sodium 381.9 mg15% 165.1mg 6%
    Total Carbohydrate 42.0 g14% 41.6g 13%
    Dietary Fiber 6.1 g24% 6.8g 27%
    Sugars 3.0 g12% 3.4g 13%
    Protein 28.4 g 56%.21.6g 43%
    PaulaG
    Wed Aug 08, 2012 3:03 pm
    Forum Host
    Ma Field wrote:
    For the Herbaceous Honeys I updated Paula G's Southwestern Cheese Grits Breakfast Bowl With Avocado Salsa

    This is a great tasting recipe but doesn't fit DHs need for lower sodium, fat & "junk" carbs.
    It was easy to lighten up with changes that didn't affect the flavor.
    Using egg substitute for a scrambled topping, choosing chicken over pork or beef for the meat and fat free cheese helped take this off the "NO WAY" list.

    Original Updated

    Serving Size: 1 (475 g)

    Servings Per Recipe: 2

    Calories 478.6 350
    Calories from Fat 198 41% 101 29%
    Total Fat 22.0 g33% 11.3g 17%
    Saturated Fat 7.8 g39% 2.0g 10%
    Cholesterol 235.9 mg78% 31.9mg 10%
    Sodium 381.9 mg15% 165.1mg 6%
    Total Carbohydrate 42.0 g14% 41.6g 13%
    Dietary Fiber 6.1 g24% 6.8g 27%
    Sugars 3.0 g12% 3.4g 13%
    Protein 28.4 g 56%.21.6g 43%


    Thank you very much. I am honored that you choose one of my recipes. It is really amazing what a difference just a few little changes can make. icon_smile.gif
    FloridaNative
    Wed Aug 08, 2012 10:54 pm
    Food.com Groupie
    For the Honeys...



    I chose to work with Susie D's recipe for Pineapple Coconut Empanadas #95647 and create a "Lightened Up" version.

    Overall the original recipe didn't appear too bad and I had to really work to make this lighter.

    ORIGINAL INGREDIENTS:
    For the dough
    2 1/2 cups all-purpose flour
    1/2 teaspoon salt
    3/4 cup solid shortening
    1 tablespoon sour cream
    1/2 cup chilled water, plus
    1 teaspoon chilled water
    For the filling
    2 (20 ounce) cans crushed pineapple, well drained
    1 cup sugar or 1 cup Splenda sugar substitute
    1 1/2 cups flaked coconut
    1 teaspoon vanilla
    3 tablespoons all-purpose flour
    For the glaze
    1/4 cup sweetened condensed milk

    NUTRITIONAL FACTS:
    Serving Size: 1 (90 g) -- Servings Per Recipe: 24

    Amount Per Serving / % Daily Value
    Calories 203.9
    Calories from Fat 75 / 37%
    Total Fat 8.4 g / 12% -- Saturated Fat 3.2 g / 16%
    Cholesterol 1.3 mg / 0%
    Sodium 69.0 mg / 2%
    Total Carbohydrate 30.9 g / 10%
    Dietary Fiber 1.2 g / 5%
    Sugars 18.9 g / 75%
    Protein 2.0 g / 4%.

    For the new FloridaNative ‘s Lightened Up Version I did the following:

     I cut the dough ingredients altogether and went with puff pastry
     For the filling I cut the pineapple, sugar and coconut and added banana and nuts.
     For the glaze I cut the sweetened condensed milk and added an egg glaze
     Overall fat and cholesterol increased approximately 6%, from the nuts mostly I imagine. Decreasing were calories, sodium, sugar (by half) and carbohydrates by 1/3.
     Increasing also were fiber and protein by small degrees.

    INGREDIENTS:
    For the dough
    1 (2 sheet) package prepared puff pastry
    For the filling
    1 (20 ounce) can crushed pineapple, packed in juice not syrup, well drained
    1 medium banana, very ripe
    1/2 cup sugar or 1/2 cup Splenda sugar substitute
    1 cup unsweetened flaked coconut
    1/2 cup chopped macadamia nuts
    1/2 teaspoon vanilla
    For the glaze
    1 small egg
    1 tablespoon water

    NUTRITITION FACTS:
    Serving Size: 1 (61 g) -- Servings Per Recipe: 24

    Amount Per Serving / % Daily Value
    Calories 193.4 -- Calories from Fat 111 / 57%
    Total Fat 12.3 g / 19% -- Saturated Fat 4.4 g / 22%
    Cholesterol 5.8 mg / 1%
    Sodium 55.0 mg / 2%
    Total Carbohydrate 19.4 g / 6%
    Dietary Fiber 1.4 g / 5%
    Sugars 8.7 g / 34%
    Protein 2.3 g / 4%

    I also found interesting the changes in the TYPES of sugars, and the vitamins and minerals.

    OLD value / NEW value
    Fructose 74 / 43
    Glucose 88 / 50
    Sucrose 249 / 107
    Sugar 454 / 210

    Folate 157 / 468
    Mangnesium 320 / 359
    Manganese 16 / 14
    Phosphorous 765 / 732
    Potassium 2512 / 2181
    Selenium 151 / 153
    Vitamin A 700 / 501
    Vitamin C 110 / 66
    Vitamin D 6 / 31

    I will make the lightened up version just to see how it actually tastes. That’s the only problem I have with non-cooking challenges…you never know what you end with unless you make it!

    This was an interesting challenge. Definitely showed me some things I never really thought about when changing up a recipe. I try (and TRY is the operative word here) to keep my sugar intake UNDER 25 grams per day, with carb servings per meal less than 40 grams . This was a good exercise in nutrition for this diabetic – thanks for hosting Paula icon_biggrin.gif

    FN wave.gif
    Nif
    Thu Aug 09, 2012 12:34 am
    Food.com Groupie
    PaulaG wrote:
    loof wrote:



    For this challenge (and it is a challenge!), I chose to modify NorthwestGal’s Chicken Zucchini Ol� #461091

    Here’s the recipe as written:


    4 small chicken thighs
    1 tablespoon olive oil
    1/2 large purple onions, chopped
    1/2 jalapeno peppers, chopped (optional)
    1 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1 1/2 teaspoons salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 chicken bouillon cubes ( low-sodium, if available)
    1 cup hot water
    1 cup white rice, uncooked
    1 (15 ounce) jars salsa
    1 (4 ounce) cans black olives, sliced
    1 cup Mexican blend cheese, shredded ( or more, if preferred)

    1. Preheat oven to 350°.

    2. Slice each chicken thigh into thin strips. Heat oil in skillet; add chicken strips, onion and jalapeno (if using), and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Dissolve bouillon cube in hot water to make a broth. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of salsa, then sprinkle sliced olives over salsa.

    5. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    To make this recipe healthier I used chicken breasts instead of thighs, cooking spray instead of olive oil, reduced the salt, low sodium chicken broth instead of a chicken bouillon cube, brown rice instead of white, made my own fresh salsa instead of prepackaged, and used a reduced amount of lowfat cheese. Here’s the new version of the recipe:


    2 small boneless skinless chicken breasts
    Cooking spray
    1/2 large purple onions, chopped
    2 jalapeno peppers, chopped
    2 teaspoon ground cumin
    1 1/2 teaspoons ground oregano
    1/2 teaspoon salt
    1 teaspoon pepper
    2 teaspoons garlic
    2 small zucchini, thinly sliced ( I also quartered each slice)
    1 cup low sodium chicken broth
    1 cup brown rice, uncooked
    3 large tomatoes
    1/2 small yellow onions
    1 (4 ounce) cans black olives, sliced
    1/2 cup lowfat Mexican blend cheese, shredded

    1. Preheat oven to 350°.

    2. Slice each chicken breast into thin strips. Coat skillet with cooking spray; add chicken strips, onion and 1/2 jalapeno pepper, and sauté, stirring often, for about 5 minutes or until no pink remains in chicken; drain excess liquid. In a bowl, mix together cumin, oregano, salt, pepper, and garlic. Add chicken/onion mixture and zucchini to bowl, and toss to coat with the seasoning mixture; set aside.

    3. Place rice in bottom of 2-quart baking dish. Pour broth over rice, and stir. Spread rice to cover bottom of baking dish.

    4. Place tomatoes, yellow onion, 1 1/2 jalapeno pepper, and 1 teaspoon cumin in a food processor or blender and process until almost pureed.

    5. Spread seasoned chicken/zucchini mixture on top of rice, top with a layer of tomato mixture, then sprinkle sliced olives over salsa.

    6. Cover baking dish and bake in oven at 350° for 45 minutes, or until chicken and zucchini are thoroughly cooked and rice is soft. Remove lid, sprinkle the top with cheese and return baking dish to oven (uncovered) for another 5-10 minutes, or until cheese starts to melt


    I was pleased that I could improve the nutritional values and still have all that great taste!

    Original recipe
    Amount Per Serving----------% Daily Value
    Calories 610.1
    Calories from Fat 283-------------46%
    Total Fat 31.4g----------------------48%
    Saturated Fat 11.3g---------------56%
    Cholesterol 113.7mg---------------37%
    Sodium 2407.1mg------------------100%
    Total Carbohydrate 52.9g---------17%
    Dietary Fiber 5.3g-------------------21%
    Sugars 7.2 g--------------------------29%
    Protein 29.7g-------------------------59%


    Modified recipe
    Amount Per Serving----------% Daily Value
    Calories 396.9
    Calories from Fat 107-------------27%
    Total Fat 11.9g----------------------18%
    Saturated Fat 4.3g---------------21%
    Cholesterol 55.0mg---------------18%
    Sodium 790.3mg------------------32%
    Total Carbohydrate 50.4g---------16%
    Dietary Fiber 5.7g-------------------23%
    Sugars 7.5 g--------------------------30%
    Protein 23.7g-------------------------47%


    Being able to cook healthier and still have great flavor is a big plus. icon_smile.gif


    Hi Paula! wave.gif

    I was just making sure that you got this. It's posted on page 1 but without the icon_biggrin.gif

    Thanks! icon_smile.gif
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