Healthy chef Nancy Fox takes the fat out of favorite comfort foods such as meatloaf and mashed potatoes without losing all the flavor. With some slight alterations such as turkey instead of beef and low-fat butter and/or margarine, she proves that these foods don't have to be eliminated from our diets.
Barbecue Turkey Meatloaf
Ingredients:
1 pkg. ground turkey
1/3 cup plain bread crumbs
1 tsp. salt
1/4 tsp. ground pepper
1 cup chopped onions
2 tsp. Worcestershire sauce
3 egg whites
1/4 cup barbecue sauce
barbecue sauce for topping
Preparation:
Combine all ingredients in a large mixing bowl--don't be afraid to use your hands, just be sure to wash before and after. Place the mixture on a cookie sheet lined with aluminum foil and shape into a loaf. Spread barbecue sauce liberally over the entire loaf and bake at 350 degrees for 50 to 55 minutes.
The key substitution is the baking sheet instead of a loaf container. The sheet allows the excess fat to run off and makes for easy cleanup as well.
Yield: three slices = 270 calories and 6.5 grams of fat
Garlic Mashed Potatoes
Ingredients:
1 tsp. minced garlic
1 cup chopped onion
2 medium potatoes, peeled and chopped
1 tsp. salt
1/4 tsp. garlic pepper
1/4-1/3 cup low-fat buttermilk
1 Tbs. low-fat butter or margarine
Preparation:
Place the chopped onion on a microwave-safe plate and microwave for around four minutes. Peel, chop and boil potatoes for 20 to 25 minutes. Drain potatoes. Combine all ingredients and mix until fluffy.
Yield: 3/4 cup = 150 calories and 1 gram of fat
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