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POSTED: Sunday, Jan. 25, 2009

How to make classic favorites more calorie conscious

Some recipes stand the test of time. They are the favorites that our mother made for us, and we in turn made for our families. These comfort foods evoke memories of happy, simple times and cheer us up when we're feeling low.

Unfortunately, these creamy, saucy, cheesey or fried favorites often pack a full day's worth of calories in a single serving. We've slimmed down the recipes below so you can still include luscious celebration foods in a healthy senior diet.

It's important, especially for seniors, because studies have shown our eating habits affect our overall health and well being. Diets high in animal fats and refined foods have been linked to certain cancers.

This ever-changing and increasing information about nutrition forces us to rethink how we prepare our old favorites. Many recipes easily shed unwanted fat and calories, without significantly altering their flavor, simply by adjusting cooking techniques. Others require most drastic adjustments and substitutions.

CLAM AND CORN CHOWDER

Northwest-style chowders are often thickened with flour; New England style chowders are generally thickened with cream, making them richer and less dense. Use the higher amount of flour for thicker chowder.

1 cup chopped onion

1/2 cup chopped celery

3/4 cup carrot slices

1 tablespoon butter

2 red potatoes, unpeeled (tennis ball size) cut into bite-size pieces

1 cup clam broth 12 oz. can low-fat evaporated milk

1/4 teaspoon thyme

Several generous grinds black pepper

2 6.5-ounce cans chopped clams, with liquid

1/4 cup chopped ham

1 cup corn kernels

1 tablespoon each chopped parsley and celery leaves

2-3 tablespoons cornstarch

In a 3-quart soup pot, sauté the onion, celery and carrots in butter until softened, about 8 minutes.

Add cubed potatoes, broth, and 6 ounces of the evaporated milk, thyme and black pepper. Simmer until potatoes are nearly done, about 15 minutes.

Mix cornstarch with remaining milk. Add to pot along with clams, ham, corn and chopped herbs. Stir until thickened.

CHICKEN AND NOODLE BAKE

Canned mushroom soup was a standard ingredient in creamy casseroles. Make your own lower-fat white sauce with low-fat evaporated milk. Adding fresh veggies to the casserole boosts both the nutritional value and the fiber content. Try the whole grain and whole wheat blend pastas that are fairly new to the market. Packed with fiber and nutrients, their taste is similar to white flour pasta.

4 ounces whole wheat blend wide noodles

2 cups chopped broccoli florets

1/3 cup shredded carrot

2 tablespoons butter

1/2 cup chopped onion

1/4 cup chopped celery

1/4 cup chopped red pepper

1 clove garlic, minced

6 ounces mushrooms, sliced

6 tablespoons flour

1/2 teaspoon salt

1/4 teaspoon white pepper

14-ounce can low sodium chicken broth

1 cup low-fat milk 4 ounces shredded parmesan, divided

11/2 cups leftover cooked chicken, shredded

1/4 cup chopped parsley

1/3 cup fresh breadcrumbs

Bring 4 quarts water to a boil. Add pasta, shredded carrots and broccoli and cook until pasta is al dente. Drain.

In same pan, melt butter and sauté onion, celery and red pepper for 3 minutes. Add garlic and mushrooms; continue cooking until mushrooms are fully cooked.

Sprinkle flour over veggies and mix well.

Stir in salt and pepper.

Add broth, then milk, half cup at a time, stirring until absorbed. Simmer until sauce is thickened, then stir in 3/4 of the cheese.

When cheese is melted, stir in chicken and parsley. Taste for seasoning.

Divide between two 1-quart casserole dishes that have been sprayed with non-stick pan coating. Sprinkle tops of each with the breadcrumbs and the remaining cheese. Bake 350 degree for, 35-45 minutes.

Makes two casseroles, each serving 2-3. Wrap well before freezing extra casserole.

WHITE MEATLOAF

Slice leftover meatloaf for sandwiches. Top with leaf lettuce, avocado and Swiss cheese. This recipe makes two smaller meatloaves, cook one now and freeze the other.

1 medium onion, finely chopped (about 11/2 cups)

2 stalks celery, finely chopped

2 cloves garlic, minced

2 tablespoons extra-virgin olive oil

20 ounces lean ground chicken or turkey

1 heaping cup fresh whole wheat breadcrumbs

1/3 cup milk

2 eggs

1/4 cup ketchup

1/2 teaspoon each salt and white pepper

1 teaspoon poultry seasoning

Saute onion and celery in oil until soft, 8-10 minutes. Add garlic, stir and remove from heat. Cool completely before adding to meat mixture.

In a bowl soak breadcrumbs in milk.

Add eggs and ketchup, mix well.

Add meat, cooled veggies, and spices.

When mixture is fully combined, divide between two 3-4 cup loaf pans that have been sprayed with non-stick pan coating. Bake at 375 degrees about 50-60 minutes, until internal temperature reaches 160 degrees. Cool a few minutes before slicing.

Can also be made in mini loaf pans or in one regular size 9- x 5-inch loaf pan.

GARLIC MASHED POTATOES

The recent low carb fad has contributed to potatoes' bad reputation. At 110 calories for a medium potato, they are a good source of vitamins C and B6 as well as being high in potassium. Adequate amounts of potassium in the diet can reduce the risk of hypertension, a leading cause of strokes.

21/2 pounds red potatoes, unpeeled, cubed

2 tablespoons extra-virgin olive oil

1/4 cup garlic cloves (larger cloves work best)

3 ounces light cream cheese 3 ounces warm chicken broth

11/2 teaspoon salt

3/8 teaspoon white pepper

In a small saute; pan over medium heat, slowly brown the garlic cloves in the oil.

Boil potatoes until fork tender. Drain.

Mash in all other ingredients.

Makes about 5 cups.

SHEPHERD'S PIE

Typical English pub fare, this dish is traditionally made with ground lamb seasoned with mint. Plan to have leftover mashed potatoes from earlier in the week.

12 ounces lean ground beef

1/2 onion, chopped

1 stalk celery, finely chopped

1 carrot, finely chopped

2 cloves garlic, minced

1 tablespoon Worcestershire sauce

2 tablespoons ketchup

11/2 tablespoons flour

1/4 teaspoon Italian seasoning

Salt and pepper

2 tablespoons chopped parsley

1/2 cup beef broth

Small can corn kernels, drained

Small can creamed corn

11/2 cups mashed potatoes

Brown ground beef in a large skillet with the onion, celery and carrots. When fully cooked, stir in garlic.

Sprinkle with flour and mix well.

Add Worcestershire, spices, and ketchup.

Stir in beef broth, and cook additional 2-3minutes.

Spread mixture on the bottom of 6-cup casserole dish that has been sprayed with non-stick cooking spray.

Top with corn, then spread mashed potatoes over entire top.

Bake at 375 degrees for 35-45 minutes, until hot and bubbly. Serves 3.

CORNFLAKE CHICKEN

Fried chicken was a Sunday dinner staple. Juicy and crispy, who could resist? My variation on oven-baked chicken has all the crunch of traditional fried chicken, without all the fat. Plus, no worries about how to dispose of a gallon of used cooking oil.

For four pieces chicken, skin removed:

1 cup buttermilk mixed with couple shakes of Tabasco

3 cups cornflakes, crushed to small crumbs (but not to a powder)

1/2 teaspoon garlic salt

1/2 teaspoon paprika

1/2 teaspoon black pepper

Marinate chicken pieces in buttermilk at least 2 hours, up to overnight. Drain well.

Mix spices into cornflake crumbs.

Press chicken into crumbs, pressing to adhere if necessary.

Lay on a foil-lined baking sheet that has been sprayed with non-stick cooking spray. Lightly spray top of chicken with spray.

Bake at 375 degrees for 50 minutes.

BAKED SWEET POTATOES

It is a mystery to me why sweet potatoes only grace our tables at holiday time. Study after study indicates they are one of the most nutritious vegetables. A complex carbohydrate, they are rich in vitamins, iron, potassium and fiber.

Allow one medium size potato per person.

For each sweet potato:

Cut into large chunks. Place in a tight-fitting casserole dish. Drizzle with 1 tablespoon maple syrup and dot with 1 teaspoon butter.

Or simpler still, toss potato chunks with 1/2 tablespoon extra-virgin olive oil and sprinkle with salt and pepper.

Bake at 375 degrees for about 1 hour to 1 hour and 15 minutes.

Cindy McKinney is a Bellingham food educator.