Half the calories! Meatloaf, chicken parmesan more

Registered dietician Frances Largeman-Roth shares recipes for meatloaf and other popular dishes with only half the calories as traditional recipes.

Cremini mushroom meatloaf with cauliflower mash and browned butter peas and carrots
Servings:

4 servings

Ingredients

  • For cremini meatloaf:

    • 1 pound cremini mushrooms
    • 1 tablespoon canola oil
    • 11/4 cups finely chopped onion
    • 6 garlic cloves, minced
    • 2 tablespoons dry sherry
    • 2 teaspoons chopped fresh thyme
    • 1/2 cup panko breadcrumbs
    • 5/8 teaspoon kosher salt
    • 1/2 teaspoon black pepper
    • 8 ounces ground sirloin (90% lean)
    • 1 large egg, lightly beaten
    • Cooking spray
    • 1/4 cup lower-sodium ketchup, divided
  • For cauliflower mash:

    • 3 cups cauliflower florets, chopped
    • 1 baked potato, chopped and peeled
    • 1/4 cup heavy cream
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon black pepper
  • For browned butter peas and carrots:

    • 1 pound sugar snap peas
    • 1/4 cup water
    • 1 tablespoon butter
    • 1 large carrot, shaved into ribbons with a vegetable peeler
    • Salt and pepper

Preparation

Baking Directions:

Chicken parmesan with spaghetti and sauteed broccoli rabe
Servings:

4 servings

Ingredients

  • For chicken parmesan with spaghetti:

    • 4 ounces uncooked spaghetti
    • 2 (14.5-ounce) cans unsalted petite-diced tomatoes, drained
    • 11/2 tablespoons olive oil, divided
    • 1/4 teaspoon crushed red pepper
    • 6 garlic cloves, thinly sliced
    • 1/2 teaspoon kosher salt, divided
    • 3 tablespoons finely chopped fresh basil
    • 2 (8-ounce) skinless, boneless chicken breast halves
    • 2 tablespoons all-purpose flour
    • 1 teaspoon garlic powder
    • 1 large egg, lightly beaten
    • 1/2 cup panko (Japanese breadcrumbs)
    • 1 ounce Parmigiano-Reggiano cheese, grated (about 1/4 cup)
    • 1 teaspoon butter
    • 2 ounces part-skim mozzarella cheese, thinly sliced
    • Torn basil leaves (optional)
  • For sauteed broccoli rabe:

    • 1 pound trimmed broccoli rabe
    • 1 1/2 teaspoons olive oil
    • 1 tablespoon red wine vinegar
    • 1/4 teaspoon kosher salt

Preparation

Baking Directions:

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