ZWT 8 -- Lighten Up for Diabetes

[PaulaG]

Thank you Nif. I have ADD. Seems I must have gotten distracted while checking in.

[PaulaG]

FloridaNative wrote:
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

FN

Should you decide to make this, please let me know how it works. Glad to hear that the challenge was helpful to you.

[JanuaryBride]

I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
10 ounces rotel diced tomatoes and green chilies (not drained)
8 ounces cream cheese I changed this to light cream cheese
2 cups milk I changed this to low fat milk
12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

Here are the original nutritional values in black with the new values in red:
Calories 569.1 (240)
Calories from Fat 327 (82)
Total Fat 36.3 (9.2)
Saturated Fat 20.9 g (4.9)
Cholesterol 107.2 mg (28.0)
Sodium 701.6 mg (319.7)
Total Carbohydrate 38.2 g (31.9)
Dietary Fiber 4.1 g (3.1)
Sugars 1.5 g (1.2)
Protein 22.6 g (9.4)

That was fun!
JB

[PaulaG]

JanuaryBride wrote:


I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
10 ounces rotel diced tomatoes and green chilies (not drained)
8 ounces cream cheese I changed this to light cream cheese
2 cups milk I changed this to low fat milk
12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

Here are the original nutritional values in black with the new values in red:
Calories 569.1 (240)
Calories from Fat 327 (82)
Total Fat 36.3 (9.2)
Saturated Fat 20.9 g (4.9)
Cholesterol 107.2 mg (28.0)
Sodium 701.6 mg (319.7)
Total Carbohydrate 38.2 g (31.9)
Dietary Fiber 4.1 g (3.1)
Sugars 1.5 g (1.2)
Protein 22.6 g (9.4)

That was fun!
JB

It is amazing how much the calories were reduced. The sodium was almost half. Thank you for participating.

[JanuaryBride]

PaulaG wrote:

JanuaryBride wrote:


I chose Easy Mexican Mac and Cheese #330913 by FLKeysJen.

It is a decadent but simple crock pot recipe. Here is the original recipe in black with my changes noted in red.

8 ounces penne pasta, uncooked I changed this to whole wheat penne pasta
1/2 cup mexican lager beer (such as Corona) I changed this to light beer, such as Corona light
4 slices bacon, diced I deleted this ingredient and added 6 tsp of Bacos to just be sprinkled on the top of each serving
10 ounces rotel diced tomatoes and green chilies (not drained)
8 ounces cream cheese I changed this to light cream cheese
2 cups milk I changed this to low fat milk
12 ounces monterey jack pepper cheese, cubed I changed this to light Velveeta

Here are the original nutritional values in black with the new values in red:
Calories 569.1 (240)
Calories from Fat 327 (82)
Total Fat 36.3 (9.2)
Saturated Fat 20.9 g (4.9)
Cholesterol 107.2 mg (28.0)
Sodium 701.6 mg (319.7)
Total Carbohydrate 38.2 g (31.9)
Dietary Fiber 4.1 g (3.1)
Sugars 1.5 g (1.2)
Protein 22.6 g (9.4)

That was fun!
JB

It is amazing how much the calories were reduced. The sodium was almost half. Thank you for participating.

You know, the calories didn't come down until I made the final change which was from the full fat monterey jack to the light velveeta! Who would have known there was such a difference! And the velveeta would make it more creamy anyway.

[PaulaG]

That surprises me. But then again I do know that certain cheeses can be high in fat and calories.

[Nancy's Pantry]

Here is my attempt at reducing fat, sodium, carbs and sugar on Pepper Jack, Chicken and Peach Quesadillas. I have placed my changes in ( ) next to the original ingredients and nutritional facts.

1 tsp. honey (1 tsp. splenda)
1/2 tsp. fresh lime juice
1/2 cup reduced-fat sour cream (1/4 cup non-fat Greek yogurt)
4 (8-inch) flour tortillas (4 (8-inch) whole grain tortillas)
3/4 cup pepper jack cheese (1/4 cup reduced-fat pepper jack cheese)
1 cup cooked chicken breasts (used poached in water vs. rotisserie)
1 cup thinly sliced firm ripe peaches (1/2 cup used)
4 tsp. fresh cilantro, chopped
cooking spray

Original Nutritional Facts:

Total Fat - 15.9g (9.2g) 24% (14%)
Sat. fat - 7.3g (3.1g) 36% (15%)
Cholesterol - 54.7mg (35.6mg) 18% (11%)
Sugars - 6.1g (2.9g) 24% (11%)
Sodium - 598.3mg (419mg) 24% (17%)
Carbs - 37.3g (30.9g) 12% (10%)
Protein 20.5g (16.9g) 41% (33%)

Had fun trying!


Nancy

[PaulaG]

Nancy I think you did a great job. Thanks much for participating.

[K9 Owned]

deleted the post as it was a dup recipe

[K9 Owned]

K9 Owned wrote:


For this challenge I have elected to modify Pepper Jack, Chicken and Peach Quesadillas
here is the nutritional information for this original recipe

Nutritional Facts for Pepper Jack, Chicken and Peach Quesadillas Serving Size: 1 (183 g) Servings Per Recipe: 4 Amount Per Serving
% Daily Value Calories 376.7
Calories from Fat 143 38%
Total Fat 15.9 g 24%
Saturated Fat 7.3 g 36%
Cholesterol 54.7 mg 18%
Sodium 598.3 mg 24%
Total Carbohydrate 37.3 g 12%
Dietary Fiber 2.3 g 9%
Sugars 6.1 g 24%
Protein 20.5 g 41%

As peaches are fairly low on the glycemic index (all that fibre) they stayed as is. I replaced the honey with a pinch of Stevia, used non fat sour cream and low fat Pepper Jack cheese and substituted corn tortillas for the flour ones.

This reduced the total fat by 34% , saturated fat by 30%, produced a whopping gave a whopping 70% reduction in sodium and a 30% reduction in total calories.

here is the nutritional information for the modified version:
Servings Per Recipe: 4 Amount Per Serving
% Daily Value Calories 262.1
Calories from Fat 95 36%
Total Fat 10.5 g 16%
Saturated Fat 5.2 g 26%
Cholesterol 51.1 mg
17% Sodium 176.0 mg 7%
Total Carbohydrate 23.0 g 7%
Dietary Fiber 2.6 g 10%
Sugars 5.9 g 23%
Protein 19.3 g 38%

YIKES!!!!

Please disregard this post. I didn't look to see that my team mate had already used the same recipe!!!

I'm going to make myself a high protein - low fat low carb lunch and try again this afternoon.

[Random Rachel]

I chose Pine Nut Rice Pilaf (Pi�on Rice Pilaf) #202897 by Mikekey

Instead of using rice, I used quinoa. I also halved the amount of oil in the pan, and the amount of pine nuts. I thought chicken broth would be healthier than the stock, but found that the chicken stock was actually 10g fat and 300mg sodium healthier

My changes made the recipe healthier, although not by as much as I was expecting

before calories: 717
after calories: 502

before carbs: 88g
after carbs: 66g

before fiber: 2.6g
after fiber: 6.7g

before fat: 23g
after fat: 21g

before protein: 17g
after protein: 20g

before sodium: 350mg
after sodium: 349mg

I know this isn't a cooking challenge, but I did make the recipe and really liked the pine nuts and spices in with the quinoa

[PaulaG]

Random Rachel, thank you much. That is a significant difference in carbs. By chance did you happen to note if the changes made any reduction in the sodium content?

[Random Rachel]

Actually, it increased the sodium from 350mg to 752mg - I will go back and add that to my post

[PaulaG]

Random Rachel wrote:
Actually, it increased the sodium from 350mg to 752mg - I will go back and add that to my post

That is a shocker. I even looked up the sodium content of the 2 and found quinoa has 7mg and white rice 10mg. Quinoa is much healthier than white rice. Thanks much for taking the challenge.

[Random Rachel]

It was the chicken broth - I had assumed that broth was healthier, when in fact using stock brings the sodium down to 349mg and the fat down to 23g - just the opposite of what I assumed. 10 grams of fat and 300 mg sodium is pretty significant, lol