Recipe Modification
Reduce the calories in your recipes by cutting the sugar.
ü Skip the sugar. Some foods taste good without extra sugar like fruit: salads, fillings and desserts.
ü Reduce the sugar in recipes. Usually you can reduce the sugar by ¼ to 1/3 without having a taste change.
ü Replace sugar with non-nutritive sweeteners. Splenda tends to be more heat stable when cooking and results in good products. You can substitute half the amount of sugar in some cases and get a good product with lower calories.
ü Adjust the portion sizes. Eating a smaller portion of the regular item helps to reduce calories.
ü Use sugar-free jello and pudding in recipes.
ips when using sugar substitutes.
ü Add a teaspoon of vanilla extract per cup of sugar substitute to enhance flavor.
ü If product not rising well when using sugar substitute, change pan size from 9 inch to 8 inch round. Add ½ cup of dry milk and ½ teaspoon of baking soda for every 1 cup sugar substitute.
ü When using yeast, keep 2 teaspoons of sugar in recipe for yeast activation.
ü Baking time is sometimes shorter with sugar substitutes.
Recipe to try:
Spinach lasagna with sun-dried tomato sauce
Dietitian's tip:
This hearty main dish can be prepared ahead, refrigerated and baked later. Add the timesaving "no-boil" noodles directly to the dish.
Serves 8
Ingredients
. 2 tablespoons plus 2 teaspoons olive oil
1 1/2 tablespoons all-purpose (plain) flour
2 garlic cloves, minced
1 cup plain soy milk (soya milk)
1 cup vegetable stock
2 green (spring) onions, including tender green tops, sliced
1/2 cup dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
10 ounces fresh cremini or shiitake mushrooms, sliced
1 shallot, minced
1 tablespoon chopped fresh flat-leaf (Italian) parsley
1/4 teaspoon salt
6 cups baby spinach leaves, chopped
2 cups fat-free ricotta cheese
3/4 cup grated Parmesan cheese
1 egg white
12 no-boil spinach lasagna sheets, about 7 by 3 1/2 inches
1 tablespoon chopped fresh basil
Directions
In a saucepan, heat the 2 tablespoons olive oil over medium-high heat. Whisk in the flour and cook for 1 to 2 minutes, stirring constantly. Add the garlic and continue to whisk until the garlic is fragrant, about 30 seconds. Whisk in the soy milk and stock all at once. Cook and stir until slightly thickened. Remove from the heat and stir in the green onions and sun-dried tomatoes. Set the sauce aside.
In a large nonstick frying pan, heat 1 teaspoon of the olive oil over medium-high heat. Add the mushrooms and shallot and saute until lightly browned, about 10 minutes. Stir in the parsley and salt. Transfer to a bowl and set aside to cool.
In the same pan, heat the remaining 1 teaspoon olive oil over medium-high heat. Add the spinach and stir quickly until the spinach is wilted but still bright green. Remove from the heat. Let cool slightly.
In a large bowl, beat together the ricotta, 1/2 cup of the Parmesan and the egg white. Stir in the spinach and set aside.
Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.
Spread 1/2 cup of the sauce in the dish and cover with 3 sheets of the pasta. Spoon half of the spinach mixture onto the pasta and spread gently. Cover with 3 more pasta sheets. Top with another 1/2 cup of sauce. Spread the mushroom mixture on top and cover with another 1/2 cup of sauce, then another layer of pasta. Spoon in the remaining spinach filling and top with the last 3 pasta sheets. Add the remaining sauce and the remaining 1/4 cup Parmesan. Cover loosely with foil and bake for 25 minutes. Remove the foil and bake until golden, about 10 minutes longer. Let stand for 10 minutes before serving. Garnish with the basil.
Nutritional Analysis (per serving)
| Calories | 288 | Monounsaturated fat | 4 g |
| Protein | 17 g | Cholesterol | 6 mg |
| Carbohydrate | 39 g | Sodium | 526 mg |
| Total fat | 8 g | Fiber | 4 g |
| Saturated fat | 2 g | | |
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