NUTRITION FEATURE
The Comfort Diner
Feel-good foods made for you
By Brian Good & Mike Zimmerman
When the end of your rope is fraying and you're trapped within the pythonlike grip of stress, you can generally count on a meal with Mom to help you feel better. But unfortunately, home cooking isn't always healthy cooking, which is why you're sometimes better off opting for a lower-fat, lower-calorie version of what you grew up eating. That's what you'll find on the following menu—nine feel-good dishes with much of the fat and calories sucked out but all the stress relief left in. Dig in next time you have a stressful day (okay, tomorrow). You'll be in your comfort zone before you know it.
The Big Cheesy Lasagna
1 lb extra-lean ground beef
1 onion, chopped
1 can (28 oz) stewed, chopped tomatoes
1 jar (26 oz) spaghetti sauce
1 package (8 oz) lasagna noodles, cooked
1 c shredded reduced-fat mozzarella cheese
1 c shredded reduced-fat Cheddar cheese
1 c reduced-fat ricotta cheese
½ c grated Parmesan cheese
- Brown the beef and onion in a large skillet, then add the tomatoes and spaghetti sauce.
- While the sauce thickens, cook the noodles according to the package directions and stir together the mozzarella, Cheddar, and ricotta in a medium bowl.
- In a 9"x13" baking dish that's been coated with nonstick spray, make a layer of half of the meat sauce, followed by half of the noodles and half of the cheese mixture.
- Pour on half of the remaining meat sauce, followed by the remaining noodles and cheese.
- Pour the last of the sauce over the top of the lasagna.
- Bake the whole thing for 30 minutes at 375°F.
- When the lasagna has cooled, top it with the Parmesan cheese.
Makes 8 servings
Per serving: 373 calories, 31 g protein, 37 g carbohydrates, 12 g total fat
What you save:
108 calories, 12 g fat
Macaroni and Cheese with Eez
½ c fat-free milk
1 c Cheez Whiz
1 c shredded reduced-fat Cheddar cheese
3 c cooked shell macaroni
½ c cracker crumbs
- Mix together the milk, Cheez Whiz, and Cheddar in a medium bowl.
- Microwave the mixture for a minute, then stir until creamy.
- Pour the cheese sauce over the cooked macaroni and stir again.
- Dump the whole mess into a casserole dish.
- Top with the cracker crumbs.
- Bake at 350°F for 20 minutes, or until the cheese begins to bubble.
Makes 6 servings
Per serving: 291 calories, 16 grams (g) protein, 28 g carbohydrates, 13 g total fat
What you save:
244 calories, 15 g fat
The Dish Formerly Known as Meatloaf
1 lb extra-lean ground beef
1 c crackers, crushed
½ c fat-free milk
1 egg
1 packet onion soup mix
2/3 c ketchup
- In a large bowl, mix together the beef, crackers, milk, egg, and soup mix.
- Place the meat mixture in a baking dish and smooth into the shape of a loaf.
- Top the loaf with the ketchup and bake at 375°F for 35 to 45 minutes.
Makes 4 servings
Per serving: 326 calories, 28 g protein, 24 g carbohydrates, 13 g total fat
What you save:
54 calories, 6 g fat
Dr. Feel-Good's Chicken
Noodle Soup
4 boneless, skinless chicken breast halves, chopped
1 onion, chopped
2 cloves garlic, minced
4 c fat-free chicken broth
1½ c frozen mixed vegetables
2 c egg noodles
Salt and pepper to taste
- Cook the chicken, onion, and garlic in a large soup pot that's been sprayed with nonstick spray.
- Add the remaining ingredients and allow the mixture to simmer until the noodles are done and the soup is the desired thickness.
Makes 6 servings
Per serving: 139 calories, 16 g protein, 14 g carbohydrates, 1 g total fat
What you save:
186 calories, 16 g fat
» Health archive
Men's Health Philippines - November 2006 Issue
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Any activity that requires monitoring-such as following a strict diet-is harder to do during times of stress.
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