Macaroni and Cheese: An Overview 

A comfort food, soul food, and just plain delicious food, mac and cheese has been vilified by low-carb and low-fat dieticians alike. Now, however, we can have our mac and eat it, too, guilt-free.

Yield:
6 servings - ¼ cup or 2 oz each

Nutritional Information:
Calories...260
Fat........1 g
Protein....20 g

Macaroni and Cheese: Ingredients 

• Elbow Macaroni, 8 ounces, Dry
• Fat-Free Cheddar Cheese, Shredded, 4 ounces
• Fat-Free Milk, 1 cup
• Fat-Free Cottage Cheese, Small Curd, 1 & 1/2 cups
• Reduced-Fat Parmesan Cheese, Grated, 3 teaspoons
• 3 tablespoons, Panko Bread-Crumb Flakes
• 2 teaspoons, Dried Mustard
• 1 tablespoon, All-Purpose Flour

Macaroni and Cheese: Method 

1. Preheat oven to 375 degrees.
2. Spray a 2 quart baking dish with cooking spray.
3. Cook macaroni according to package, in large pot. Drain.
4. Whisk together flour and 2 tablespoons of the milk, in small bowl.
5. In large saucepan, heat remaining milk until steaming.
6. Whisk hot milk into flour/milk mixture bowl.
7. Pour mix into saucepan, stir over medium heat till boiling and thickening. Remove.
8. Stir in cheddar, mustard, salt and pepper to taste.
9. Puree cottage cheese in blender until smooth.
10. Stir cottage cheese puree into cheese sauce mixture.
11. Stir everything into the macaroni.
12. Spoon sauced macaroni into the baking dish (from step one).
13. Mix breadcrums and parmesan cheese. Sprinkle mixture over macaroni.
14. Bake 40-45 minutes till golden brown.

Buy Ingredients for: Mac and Cheese (1) 

Dreamfields Pasta, Healthy Carb Living, Elbow Macaroni, 16-Ounce Box (Pack of 6)

Amazon Price: (as of 10/11/2008)

The Gluten-Free Pantry Beth's Gluten-Free All-Purpose Flour, 16-Ounce Boxes (Pack of 6)

Amazon Price: $20.22 (as of 10/11/2008)

Sushi Chef Panko Japanese Bread Flakes, 8-Ounce Boxes (Pack of 6)

Amazon Price: $16.89 (as of 10/11/2008)

Find Ingredients for: Mac and Cheese (2) 

Fat Free Cottage Cheese, Small Curd

KraftFoods.com page

Fat Free Cheddar Cheese, Shredded

KraftFoods.com page

Reduced Fat Parmesan Cheese, Grated

KraftFoods.com page

Fat Free Milk

Grocery Website link

Pizza: An Overview 

Nothing's better than a hot gooey slice of pizza in front of the TV, except maybe a low-fat version of the same!

Yield:
8 servings - 1 slice per person

Nutritional Information:
Calories.....238
Fat...........3 g
Protein......15 g

Pizza: Ingredients 

• Pizza Dough, To Fit Pan
• 1 Large Red Tomato, Chopped
• Fat-Free Ricotta Cheese, 1/2 cup
• Fat-Free Shredded Mozzarella Cheese, 1/2 cup
• Fresh Basil, chopped, 2 tablespoons
• 1 Red Onion
• Reduced-Fat Parmesan Cheese, 1/4 cup
• 3 Red or Yellow Bell Peppers

Pizza: Method 

1. Preheat oven to 425 degrees.
2. Cut peppers in half and remove seeds and membranes (white veins on the inside of the pepper).
3. Line baking sheet with foil, spray.
4. Place peppers, cut side down, and onions, on sheet.
5. Spray onions with cooking spray.
6. Bake onion/pepper sheet 10 minutes.
7. Remove onions and put aside.
8. Bake peppers 10 more minutes until bubbly and brown.
9. Wrap peppers in foil till cool enough to handle.
10. Rub skin off and cut peppers into 1 inch strips.
11. Spray another cooking sheet.
12. Spread dough on sheet, to fit.
13. Pat down dough, raising edges slightly for crust. Do not let rise.
14. Place dough in oven for 10 minutes/lightly browned. Let cool.
15. Mix ricotta with salt and pepper.
16. Spread seasoned ricotta on dough with spatula--make sure to cover entire surface.
17. Evenly spread out veggies.
18. Top with mozzarella and basil.
19. Spread parmesan over the top thinly.

Buy Ingredients for: Pizza (1) 

Pizza Dough(Case of 12) 3.4 OZ

Amazon Price: (as of 10/11/2008)

Melissa's Assorted Pearl Onions, 3 Packages (10 oz)

Amazon Price: $11.80 (as of 10/11/2008)

Thai Sweet Basil Fresh 14 Oz

Amazon Price: (as of 10/11/2008)

Find Ingredients for: Pizza (2) 

Fat Free Shredded Mozzarella

Kraftfoods.com Page

Fat Free Ricotta Cheese

Kraftfoods.com Page

Red Tomato

Grocery Website link

Red Bell Pepper

Grocery Website link

Chicken Fingers: An Overview 

No diet denies you chicken, but, since the best way to eat chicken is with a golden-brown breading, we're lucky to have Panko and egg whites!

Yield:
4 servings - 4 oz each (approx. 6 strips per person)

Nutritional Information:
Calories.....176
Fat..........1.5g
Protein......34.5 g

Chicken Fingers: Ingredients 

• Panko Bread Crumb Flakes, 1 & 1/2 cups
• Egg Whites, 1/2 Cup
• 4 Boneless Skinless Chicken Breasts, 4 ounces each
• Lawry's Seasoning Salt, 2 tablespoons
• Black Pepper, 1 tablespoon

Chicken Fingers: Method 

1. Preheat oven to 450 degrees.
2. Cut breasts into strips (6 strips each, approx).
3. Put egg whites in a bowl. Beat lightly.
4. Put Panko breadcrumbs in separate bowl. Add seasoning salt and black pepper.
5. Dip strip in egg whites and coat thoroughly.
6. Dip coated strip in panko mixture.
7. Repeat 5 and 6 for each strip.
8. If panko mixture becomes too sticky, create entirely new batch of seasoned panko. Continue dipping subsequently.
9. Spray cookie sheet.
10. Place coated, breaded strips on cookie sheets.
11. Cook 8-10 minutes until golden brown.
12. Serve immediately.

Buy Ingredients for: Chicken Fingers (1) 

Sushi Chef Panko Japanese Bread Flakes, 8-Ounce Boxes (Pack of 6)

Amazon Price: $16.89 (as of 10/11/2008)

Lawry's Seasoned Salt, 16 oz * Economy Size

Amazon Price: $5.49 (as of 10/11/2008)

Morton & Bassett Whole Black Pepper, 2.1-Ounce Jars (Pack of 3)

Amazon Price: (as of 10/11/2008)

Find Ingredients for: Chicken Fingers (2) 

Egg Beaters/Whites

Official Product Page

Boneless Skinless Chicken Breast

Grocery Website Link

French Fries: An Overview 

The smell of salty, crisp fries has ruined many a diet. Luckily, we've found a way to kill this craving, with the ever-simple solution of just not "frying." You'll love it!

Yield:
6 servings - 4 oz per person (About 12 fries)

Nutritional Information:
Calories.....175
Fat..........0g
Protein......2.25 g

French Fries: Ingredients 

1. 6 Large Baking Potatoes
2. Lawry's Seasoning Salt, 3 tablespoons
3. Garlic Salt, 3 tablespoons
4. Black Pepper, 3 tablespoons

French Fries: Method 

1. Preheat oven to 425 degrees.
2. Peel potatoes.
3. Cut peeled potatoes into long strips.
4. Rinse sliced potatoes in water. Drain.
5. Mix seasonings in separate bowl.
6. Mix seasoning mixture and potato slices in one bowl. Toss until well coated.
7. Spray cooking sheet.
8. Place potato strips on sheet, put in oven.
9. Cook for 15-25 minutes, till easily pierced, or till golden brown.
10. Serve hot.

Buy Ingredients for: French Fries 

Lawry's Seasoned Salt, 16 oz * Economy Size

Amazon Price: $5.49 (as of 10/11/2008)

Lawry's Garlic Salt: Coarse Ground with Parsley (33 oz. or 2.06 lbs) New Larger Size

Amazon Price: $9.95 (as of 10/11/2008)

Mr. Potatohead (Certifeid Organic Fingerling Potatoes) Calling All Potato Fans! Calling All Potato-heads! This Gift Has Been Packed Just for You. Filled with 3 Varieties of Organic Fingerling Potatoes (Read: Delicious, Smooth and Creamy), We Will Choose From the Season's Freshest of Russian Banana, Ruby Crescent, French Fingerling, Buttercream or Purple.

Amazon Price: (as of 10/11/2008)

Feedback? 

Did you try any recipes here? Have a substitution? Just like the lens? Let me know!?

poutine Thank you so much for a lighter version of my favorite foods. Posted October 06, 2008

beeobrien Great ideas and recipes. Thanks for the lens. I'm trying the pizza recipe. Posted April 17, 2008

Music-Resource Hi BookCat, Great lowfat recipe lens. Thanx for the guilt-free comfort food recipes. ~Music Resource~ Posted February 18, 2008

Jobanjo Fab lens! Looking forward to trying the mac and cheese ... Hard Rock Cafe won't see me for dust! :) Posted February 16, 2008

nightcats Great lens and very helpful recipes. I often make thin crust pizza with vegetarian topping and low fat cheese. I've come to prefer it to the other kind. I've given you a lensroll at my Weight Loss lens. Posted February 07, 2008

 

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