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The Comfort Diner

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

1. Brown the beef and onion in a large skillet, then add the tomatoes and spaghetti sauce.
2. While the sauce thickens, cook the noodles according to the package directions and stir together the mozzarella, Cheddar, and ricotta in a medium bowl.
3. 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.
4. Pour on half of the remaining meat sauce, followed by the remaining noodles and cheese.
5. Pour the last of the sauce over the top of the lasagna.
6. Bake the whole thing for 30 minutes at 375°F.
7. 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

1. Mix together the milk, Cheez Whiz, and Cheddar in a medium bowl.
2. Microwave the mixture for a minute, then stir until creamy.
3. Pour the cheese sauce over the cooked macaroni and stir again.
4. Dump the whole mess into a casserole dish.
5. Top with the cracker crumbs.
6. 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

1. In a large bowl, mix together the beef, crackers, milk, egg, and soup mix.
2. Place the meat mixture in a baking dish and smooth into the shape of a loaf.
3. 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

1. Cook the chicken, onion, and garlic in a large soup pot that's been sprayed with nonstick spray.
2. 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

 

Chowder-Down Corn and Chicken Soup

1 large onion, chopped
1 can (14½ oz) fat-free chicken broth
1 can (10¾ oz) reduced-fat cream of chicken soup
1 can (4 oz) chopped mild green chile peppers
2 c boneless, skinless chicken breast, cooked and cubed
1 can (14½ oz) cream-style corn
1 can (14½ oz) whole-kernel corn
½ tsp chili powder
½ c fat-free milk

 

1. Stir all the ingredients together in a large pot.
2. Cook over medium heat to desired thickness.

Makes 6 servings
Per serving: 242 calories, 21 g protein, 32 g carbohydrates, 3 g total fat

What you save:
117 calories, 13 g fat


Keep-It-Off Stroganoff

1½ lb lean sirloin steak, cut into 1"-long strips about ¼" thick
1 onion, sliced
2½ Tbsp flour
1 c frozen sliced mushrooms
1 can (14½ oz) nonfat beef broth
1 tsp Dijon mustard
1 tsp paprika
1 c fat-free sour cream
4 c cooked egg noodles

1. Brown the beef and onion in a large nonstick skillet.
2. Add the flour to the skillet and stir the beef until coated.
3. Add the mushrooms, broth, mustard, paprika, and sour cream to the mixture, stirring constantly until the sauce develops a creamy consistency.
4. Serve over noodles.

Makes 6 servings
Per serving: 408 calories, 39 g protein, 38 g carbohydrates, 10 g total fat

What you save:
90 calories, 10 g fat


Change-Your-Tuna Melt

½ c chopped celery
1 onion, chopped
¾ c shredded reduced-fat American cheese
¾ c reduced-fat cottage cheese
1 can (6 oz) tuna, drained and flaked
¼ c reduced-fat mayonnaise
1 Tbsp lemon juice
3 English muffins, split in half

1. Cook the celery and onion in a large nonstick skillet.
2. Add the cheeses, tuna, mayonnaise, and lemon juice to the skillet and cook the mixture just long enough to warm it up.
3. Spread one-sixth of the mixture on each English muffin half.
4. Put the muffin halves on a cookie sheet and bake at 350°F for 10 minutes.

Makes 3 servings
Per serving: 386 calories, 33 g protein, 36 g carbohydrates, 12 g total fat

What you save: 96 calories, 8 g fat


Old-World Spaghetti with Meat Sauce

1 lb extra-lean ground beef
2 onions, chopped
1 green bell pepper, chopped
3 cloves garlic, minced
1 c sliced mushrooms
2 cans (16 oz) whole tomatoes, undrained
1 jar (14 oz) spaghetti sauce
2 Tbsp Italian seasoning
1 package (16 oz) spaghetti, cooked

1. Brown the meat in a large saucepan.
2. Drain the fat from the meat.
3. Add the chopped onion, green pepper, and garlic to the pot and cook until tender.
4. Pour in the mushrooms, tomatoes, sauce, and seasoning and stir everything together.
5. Simmer for at least 30 minutes.
6. Serve ½ c sauce over 1 c spaghetti.

Makes 6 servings
Per serving: 532 calories, 30 g protein, 80 g carbohydrates, 10 g total fat

What you save:
90 calories, 10 g fat


Beef-and-Brew Stew

1¼ lb beef stew meat cut into 1" cubes
1 large onion, chopped
1 clove garlic, minced
1 c water
1 bottle (12 oz) of your favorite beer
2 tsp Italian seasoning
1 c frozen, sliced mushrooms
¼ c chopped celery
½ c sliced carrot
2 c frozen peas
2 potatoes, peeled and cubed

1. Brown the beef cubes in the bottom of a heavy nonstick pot.
2. Add the onion and garlic and cook until tender.
3. Pour in the remaining ingredients and bring the mixture to a boil.
4. Cook for 30-45 minutes, or until the vegetables are tender.

Makes 8 servings
Per serving: 196 calories, 17 g protein, 17 g carbohydrates, 5 g total fat

What you save:
173 calories, 7 g fat

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