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:

For cremini meatloaf:Preheat oven to 375 degrees. Place half of mushrooms in a food processor and process until minced. Placed minced mushrooms in a bowl. Repeat procedure with remaining mushrooms. Rinse and wipe processor clean.Heat a large skillet over medium-high heat. Add oil to pan and swirl to coat. Add onion. Sauté 3 minutes. Add garlic and sauté 1 minute. Add mushrooms. Cook 7 minutes or until liquid evaporates and mushrooms begin to brown. Add sherry and cook 1 minute, stirring frequently. Remove from heat. Stir in thyme. Cool slightly.Combine mushroom mixture, panko, and next 4 ingredients (through egg), mixing until well combined. Shape mixture into a 7 × 3-inch free-form loaf on a foil-lined baking sheet coated with cooking spray. Bake at 375 degrees for 20 minutes. Remove from oven and brush with half of ketchup. Bake an additional 10 to 15 minutes or until a thermometer registers 160 degrees. Remove from oven. Brush with remaining ketchup. Cut into 8 slices.Serving size of 2 slices: Calories 253; Fat 10.9g; Protein 17.9g; Carbs 202.g; Fiber 2.1g; Cholesterol 83mg; Iron 2.3mg; Sodium 389mg; Calcium 59mgFor cauliflower mash:Place chopped cauliflower florets and potato in a saucepan. Cover with water. Bring to a boil. Reduce heat, and simmer 14 minutes or until very tender. Drain and place in food processor. Add heavy cream, salt and pepper. Process until smooth , about 1 minute.Serving size of 3/4 cup: Calories 118; Fat 5.8g; Sodium 272mgFor browned butter peas and carrots:Place sugar snap peas and water in a large microwave-safe bowl. Cover with plastic wrap and pierce plastic wrap to vent. Microwave on high for 3 minutes. Melt butter in a medium skillet over medium heat. Cook 2 minutes or until browned and very fragrant. Drain peas. Add to butter in pan, tossing to coat. Add carrot ribbons and cook 30 seconds or just until carrot starts to wilt, tossing well. Sprinkle evenly with salt and pepper. Toss to combine.Serving size of 3/4 cup: Calories 80; Fat 2.9g; Sodium 98mg

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:

For chicken parmesan with spaghetti:Preheat broiler to high. Cook pasta according to package directions, omitting salt and fat. Drain.While pasta cooks, place tomatoes in a food processor and process until almost smooth. Heat a saucepan over medium-low heat. Add 1½ teaspoons oil to pan andswirl to coat. Add pepper and garlic. Cook 1 minute or until fragrant, stirring occasionally. Add tomatoes and 3/8 teaspoon salt. Cook 15 minutes or until slightly thickened, stirring occasionally. Stir in chopped basil. Toss 1 cup sauce with pasta. Keep warm.While sauce cooks, split each chicken breast half horizontally to form 2 cutlets (4 total). Combine flour, garlic powder, and remaining 1/8 teaspoon salt. Sprinkle tops of cutlets with half of flour mixture. Pat evenly onto cutlets. Turn cutlets over. Sprinkle with remaining flour mixture. Pat onto cutlets. Shake off any excess flour. Place egg in a shallow dish. Combine panko and Parmigiano-Reggiano in another shallow dish. Dip cutlets in egg and dredge in panko mixture.Heat a large nonstick skillet over medium-high heat. Add remaining 1 tablespoon oil and butter to pan. Swirl until butter melts. Add chicken to pan and cook 4 minutes on each side or until browned and done. Place chicken on a baking sheet. Top evenly with mozzarella. Broil 2 minutes or until cheese melts.Arrange about ½ cup pasta mixture on each plate; top each with 1 cutlet and about 3 tablespoons remaining sauce. Sprinkle with torn basil, if desired.Per serving: Calories 460; Fat 14.8g; Protein 38.3g; Carb. 40.7g; Fiber 2.5g; Cholesterol 136 mg; Iron 2.8 mg; Sodium 643 mg; Calcium 247 mgFor sauteed broccoli rabe:Cook 1 pound trimmed broccoli rabe in boiling water 3 minutes or until crisp-tender. Remove from pan and rinse with cold water. Drain. Set aside until ready to serve. Heat 1½ teaspoons olive oil in a skillet over medium-high heat. Add broccoli rabe. Sauté 2 minutes. Drizzle with 1 tablespoon red wine vinegar and sprinkle with ¼ teaspoon kosher salt.Per serving: Calories 43; Fat 1.7g; Sodium 147mg

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