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    Recipe Rehab: 80 Delicious Recipes That Slash the Fat, Not the Flavor
    Recipe Rehab: 80 Delicious Recipes That Slash the Fat, Not the Flavor
    Recipe Rehab: 80 Delicious Recipes That Slash the Fat, Not the Flavor
    Ebook270 pages2 hours

    Recipe Rehab: 80 Delicious Recipes That Slash the Fat, Not the Flavor

    By Everyday Health, Joann Cianciulli and Maureen Namkoong

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    About this ebook

    Discover eighty family classics transformed into healthier fare by your favorite chefs in this companion cookbook to the popular TV show.

    Each week on Recipe Rehab, two celebrity chefs face off in a competition to transform a family’s beloved (but not-so-healthy) recipe into a healthier dish, slashing fat and calories without sacrificing flavor. Now those chefs—including Spike Mendelsohn, Aida Mollenkamp, and Candice Kumai—have teamed up to show you how to make these delicious meals in your own kitchen.
    • Start the day off right with a Grab-and-Go Bagel and Lox Sandwich, Fully Loaded Breakfast Burrito, or light Lemon Poppy Seed Muffin.
    • Satisfy your fast-food cravings with Nachos Supreme, Big Island Burgers, and Crispy Beef Tacos.
    • Whip together a weeknight meal in thirty minutes with Orange Chicken, Mexican Pizza, or Miso Salmon.
    • Feed a crowd with a simmering pot of Turkey Chili, Beef Burgundy Stew, or Barley Risotto with Fennel and Radicchio.
    • Indulge your sweet tooth guilt-free with Strawberry Cheesecake, Lighter Lemon Bars, or Nearly No-Fat Brownies.


    With 80 recipes and helpful cooking tips from your favorite chefs, you’ll discover new ways to reinvent your weeknight routine and rehab the meals your family loves.
    LanguageEnglish
    PublisherOpen Road Integrated Media
    Release dateMay 14, 2013
    ISBN9780062272911
    Recipe Rehab: 80 Delicious Recipes That Slash the Fat, Not the Flavor

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      Book preview

      Recipe Rehab - Everyday Health

      Part 1

      POWER

      BREAKFASTS

      Grab-and-Go Bagel and Lox Sandwich

      Breakfast sandwiches are more popular than ever, but that greasy bagel sandwich from the coffee shop or muffin sandwich from the drive-through is no way to start your morning. This grab-and-go favorite was rehabbed using bagel thins in place of bagels, which typically contains 500 or more calories and are the equivalent of five servings of bread! Made with fresh tomatoes and cucumber, cream cheese, and smoked salmon, this sandwich is nutritious and satisfying. If you’re unable to find bagel thins at your grocery store, you can substitute whole grain English muffins.

      MAKES 4 SANDWICHES

      ½ cup whipped cream cheese

      1 tablespoon capers, drained and finely chopped

      1 scallion, green part only, finely chopped

      ½ cup arugula or other bitter lettuce, such as watercress

      Juice of ½ lemon

      ½ teaspoon fresh-ground black pepper

      4 whole wheat bagel thins, halved and toasted

      4 (1-ounce) slices smoked salmon

      1 beefsteak tomato, sliced and patted dry

      1 cucumber, unpeeled and sliced

      ¼ small red onion, thinly sliced

      In a small bowl, combine the cream cheese, capers, and chopped scallion tops. Mix well with a fork to evenly blend the ingredients. In another small bowl, toss the arugula with the lemon juice and pepper.

      To assemble, spread about 1 tablespoon of the caper cream cheese on the bottom half of each toasted bagel thin. Lay a slice of smoked salmon and tomato on top, followed by a few slices of cucumber and onion. Scatter the arugula across and top with the other half of the bagel to enclose. Cut in half and serve immediately.

      Per serving: 294 calories, 11 g total fat (5 g saturated), 66 mg cholesterol, 336 mg sodium, 25 g protein, 6 g fiber, 29 g carb

      Tropical Parfait

      When you pick up a yogurt parfait at your local coffee shop, you probably think you’re choosing a healthy breakfast. The truth is, while parfaits may look nutritious, there’s a lot of sugar lurking in that convenient cup. The combination of fruit in a sugary syrup and clusters of sweetened granola can send your blood sugar soaring, which means you’ll be starving again before lunchtime. But healthy parfaits are easy to make at home and take along in your own reusable plastic container. For a less fancy approach, skip the pretty layers and simply mix together the yogurt and fruit and top with low-fat granola and coconut.

      MAKES 4 PARFAITS

      2 cups cut fresh tropical fruit, such as pineapple, mango, papaya, or kiwi, or a mixture

      2 cups nonfat vanilla Greek yogurt

      2 cups Dried Fruit and Almond Granola (see recipe below)

      ½ cup shredded unsweetened coconut, toasted

      Using 4 juice glasses or mason jars, spoon ¼ cup of fruit into each glass, evening it out with the back of a tablespoon. Top with ¼ cup of the yogurt and ¼ cup of granola. Repeat the layering process one more time with the remaining fruit, yogurt, and granola. Top each parfait with 2 tablespoons of coconut before serving.

      Per serving (1 parfait): 407 calories, 11 g total fat (6 g saturated), 0 mg cholesterol, 63 mg sodium, 20 g protein, 8 g fiber, 60 g carb

      In the French Toast Challenge, Chef Laura squared off against Chef Jill to re-create an indulgent breakfast favorite. Before Chef Laura’s rehab, this recipe bore more of a resemblance to dessert than to breakfast. Chef Laura swapped out white bread for whole wheat and replaced whole eggs and whole milk with egg whites and almond milk, providing protein and calcium while trimming fat and calories. This baked casserole is perfect for weekend brunch—just prep it the night before, refrigerate, and pop it in the oven the next morning.

      SERVES 8

      FRENCH TOAST:

      Nonstick cooking spray

      16 slices light wheat bread, crust removed, slightly stale, and cut into 1-inch pieces

      3 cups unsweetened vanilla almond milk

      2 large eggs

      2 large egg whites

      3 tablespoons stevia sugar substitute, such as Truvia

      Finely grated zest of ½ orange (1 teaspoon)

      2 teaspoons pure vanilla extract

      2 teaspoons ground cinnamon

      pinch teaspoon salt

      SYRUP:

      2 cups fresh or frozen blueberries

      Juice of 1 orange (¼ cup)

      2 tablespoons maple syrup

      2 tablespoons water

      To make the French toast, coat an 8-by–8-inch baking dish with nonstick spray. Arrange the bread in the dish and set aside.

      In a large bowl, mix together the almond milk, eggs, egg whites, stevia, zest, vanilla, cinnamon, and salt.

      Pour the egg mixture over the bread cubes. Allow bread cubes to soak for at least 10 minutes, and up to overnight. (Cover and place in refrigerator if soaking more than 1 hour.)

      When ready to bake, preheat the oven to 400˚F. Cover the baking dish with aluminum foil. Bake until the bread is slightly puffed, about 30 minutes. Remove the foil and continue to bake until the top is golden and crusty, about 10 minutes. Remove from oven and allow to stand for a few minutes before serving.

      To make the blueberry syrup, combine the blueberries, orange juice, maple syrup, and water in a small saucepan over medium heat. Cook and stir until the berries break down, about 5 minutes.

      REHAB TIP: BLUEBERRIES

      These powerful little berries contain high levels of immune-boosting antioxidants, which work to neutralize free radicals in the body. A 1-cup serving has just 80 calories and provides 25 percent of your daily recommendation for vitamin C. If fresh berries aren’t in season, you can always use frozen.

      Serve the French toast topped with a spoonful of the blueberry sauce, the remainder of the sauce on the side.

      Per serving: 160 calories, 3 g total fat (< 1 g saturated), 47 mg cholesterol, 377 mg sodium, 7 g protein, 9 g fiber, 29 g carb

      This luscious dish was Chef Jill’s answer to the French Toast Challenge. In addition to rehabbing French toast, this recipe also rehabs another favorite indulgence: chocolate hazelnut spread. The traditional jarred version you’ll find in grocery stores contains more calories, fat, and sugar than chocolate frosting! Substituting almond butter for hazelnuts is a great way to keep the nutty flavor, and when you mix it with unsweetened cocoa powder, agave, and nonfat yogurt, you get no-tella, a fine substitute for the rich Italian spread.

      SERVES 4

      NO-TELLA:

      ¼ cup almond butter

      2 tablespoons unsweetened cocoa powder

      3 tablespoons agave nectar

      2 tablespoons nonfat plain yogurt

      FRENCH TOAST:

      1 cup sweetened vanilla almond milk

      4 large egg whites

      1 teaspoon ground cinnamon

      ¼ teaspoon ground allspice

      ¼ teaspoon ground nutmeg

      1 tablespoon light agave nectar

      1 (8-ounce) whole wheat baguette, cut on the diagonal into ½-inch slices

      Nonstick cooking spray

      TOPPING:

      2 cups stemmed and sliced strawberries

      Juice of ½ lemon

      1 teaspoon light brown sugar

      To make the no-tella, in a mixing bowl combine the almond butter, cocoa, and agave nectar. Stir with a spoon until smooth. Stir in the yogurt. Set aside.

      To make the French toast, in a mixing bowl whisk together the almond milk, egg whites, cinnamon, allspice, nutmeg, and agave nectar until foamy.

      Spread 2 tablespoons of the no-tella on one half of the bread slices. Place the remaining bread on top of these slices to create sandwiches.

      Coat a frying pan with nonstick cooking spray and place over medium-high heat. Submerge the no-tella sandwiches into the egg mixture. Shake off any extra liquid and place sandwiches into the pan.

      Working in batches, brown the bread until crisp and golden, 3 to 4 minutes. Brown the other side until the outside is crisp and golden and the inside of the French toast is gooey and hot, about 2 minutes.

      REHAB TIP: ALMOND BUTTER

      Almond butter, made by crushing and smoothing almonds into a thick paste, is a rich, delicious alternative to peanut butter. Almonds are higher in calcium and fiber than peanuts, and while they do contain a high amount of fat, it is mostly heart-healthy, unsaturated fat.

      To make the topping, in a medium bowl toss the strawberries with the lemon juice and brown sugar.

      To serve, cut the French toast into thirds and arrange among four plates. Scatter the sliced strawberries evenly on top and serve with any extra no-tella on the side.

      Per serving: 365 calories, 11 g total fat (<1 g saturated), 0 mg cholesterol, 447 mg sodium,14 g protein, 8 g fiber, 59 g carb

      Dried Fruit and Almond Granola

      Made with dried fruit and nuts, this granola takes all of 15 minutes to throw together and get into the oven, and it contains a lot less sugar than what you’ll find at the grocery store. Granola can be stored in an airtight container for up to two weeks.

      MAKES 12 SERVINGS

      4 cups rolled oats (not instant)

      ½ cup wheat germ

      ¼ cup ground flaxseed (meal)

      ½ cup mixed dried fruit, such as dates, apricots, and bananas, coarsely chopped if necessary

      3 tablespoons slivered almonds

      1 tablespoon light brown sugar

      1 teaspoon ground ginger

      ½ teaspoon ground cinnamon

      ½ cup thawed frozen concentrated apple juice

      2 tablespoons honey or agave nectar

      2 tablespoons maple syrup

      1 tablespoon pure vanilla extract

      Preheat the oven to 300 degrees F.

      In a mixing bowl, combine the oats, wheat germ, flaxseed, dried fruit, and almonds. Sprinkle with the sugar, ginger, and cinnamon. Toss with your hands to evenly distribute the ingredients.

      In a microwave-safe bowl, combine the apple juice, honey or agave nectar, maple syrup, and vanilla. Microwave on high, uncovered, for 1 minute. (If you don’t have a microwave, combine the ingredients in a small pot over medium-low heat until hot.)

      Drizzle the hot syrup over the dry ingredients. Toss well until fully coated.

      Spread the mixture in an even layer in a baking pan. Bake for 45 minutes, shaking the pan from time to time to crisp the granola evenly.

      Let the granola cool for about 10 minutes to reach room temperature. Note: When you first take the granola out of the oven, it will feel a little soft to the touch; it becomes crispy as it cools.

      Per serving (½ cup): 217 calories, 4 g total fat (< 1 g saturated), 0 mg cholesterol, 11 mg sodium, 7 g protein, 5 g fiber, 38 g carb

      Cheesy Broccoli and Potato Scramble

      A big breakfast scramble is a quick and easy way to feed the whole family on a busy morning, and it provides a great opportunity to incorporate more vegetables into your day. Here, egg substitute is combined with broccoli, potatoes, and cheese, but you could also use red peppers, asparagus, tomatoes, or any other fresh vegetables you have on hand. At fewer than 300 calories per serving, this scramble starts your day with a nice balance of protein and carbs that will keep you energized all morning long.

      SERVES 4

      2 small red potatoes (about ½ pound), washed and cut into small cubes

      ¾ cup water

      1 cup chopped broccoli florets, fresh or frozen and thawed (about ¼ pound)

      1 tablespoon vegetable oil

      2 garlic cloves, minced

      ¼ teaspoon red pepper flakes

      2 cups liquid egg substitute, such as Egg Beaters

      ½ cup reduced-fat shredded cheddar cheese

      2 teaspoons chopped fresh dill

      4 slices multigrain bread, toasted, for serving

      Put a deep skillet over medium-high heat. When the pan is hot, add the potatoes and water. Once the water comes to a boil, reduce the heat to medium-low and cover the pan with a lid or aluminum foil. Steam until the potatoes begin to soften, about 4 minutes. Add the broccoli, stirring to combine with the potatoes, and cover. Cook for 4 more minutes, until both vegetables are just fork tender. Drain the vegetables in a colander, wipe out the pan with a paper towel, and return to medium-high heat.

      Coat the skillet with the oil. When the oil is hot, add the cooked broccoli, potato, garlic, and red pepper flakes. Cook and stir until the vegetables begin to brown on the edges, about 2 minutes. Pour in the egg substitute. Using a rubber spatula, drag the eggs from the outside of the pan to the center to create fluffy curds.

      When the eggs are just about set, sprinkle in the cheese and dill. Remove the pan from the heat. Divide the scramble onto four plates with 1 piece of toast on each.

      Per serving: 266 calories, 8 g total fat (2 g saturated), 10 mg cholesterol, 496 mg sodium, 21 g protein, 4 g fiber, 29 g carb

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