Lightened Comfort Food Recipes from Hy-Vee - KWWL - Eastern Iowa Breaking News, Weather, Closings

Lightened Comfort Food Recipes from Hy-Vee

WATERLOO (KWWL) You can save on calories, fat and sodium by trying some of the following substitutions:

• Use skim (non-fat) milk instead of 2%, whole milk (homogenized), whipping cream or heavy cream

• Use fat-free evaporated milk instead of cream for soups and sauces

• Use light or non-fat sour cream instead of regular sour cream

• Use lower-fat cheese (2%-milk fat or less) instead of regular cheese

• Use low-calorie or fat-free salad dressings instead of regular dressings

• Use less oil than stated in the recipe

• Eliminate the added salt called for in recipes by replacing salts like onion salt, garlic salt, celery salt and seasoned salt with onion flakes, garlic powder and herbs

• Substitute margarine for butter

• Substitute egg whites in place of whole eggs.

• Use less chocolate in baking by using smaller chips or cutting servings into smaller pieces.

• Use non-stick cooking spray to coat the pan instead of butter, margarine or oil

• Use Neufchatel cheese or low-fat cream cheese for regular cream cheese

You may want to change the method of preparation from frying to braising, broiling, grilling or steaming. Using non-stick pans eliminates the need for some oil. Finally, enjoy the real thing but reduce the portion size and serve a low-calorie side!


Grilled Turkey and Ham Sandwiches

Yield: 4 sandwiches (serving size: 1 sandwich) | Source:

All you need:

1 tablespoon light mayonnaise

1 teaspoon Dijon mustard

8 slices whole wheat bread

4 (1-ounce each) slices deli, lower-sodium turkey breast

4 (1/2-ounce each) slices deli, lower-sodium ham

4 (1/2-ounce each) slices reduced-fat cheddar cheese

8 (1/4-inch-thick) slices tomato

Cooking spray

All you do:

1. Combine mayonnaise and mustard in a small bowl.

2. Spread about 1 teaspoon mayonnaise mixture over one side of each of four bread slices.

3. Top each slice with one turkey slice, one ham slice, one cheese slice and 2 tomato slices.

4. Top with remaining bread slices.

5. Heat a large non-stick skillet over medium heat.

6. Coat plan with cooking spray.

7. Add sandwiches to pan; cook 4 minutes or until lightly browned.

8. Turn sandwiches over; cook 2 minutes or until cheese melts.


Sausage and Spinach Soup

Yield: 4 servings (1-½ cups soup and 1-½ teaspoons cheese) | Source: Adapted from

All you do:

10 ounces sweet turkey Italian sausage

Cooking spray

1 cup chopped onion

2 teaspoons bottled minced garlic

½ cup water

1 (15-ounce) can cannellini beans, rinsed and drained

1 (14.5-ounce) can stewed tomatoes, undrained

1 (14-ounce) can fat-free, less-sodium chicken broth

1 teaspoon dried basil

2 teaspoons dried oregano

2 cups baby spinach

2 tablespoons grated fresh Romano cheese

All you do:

1. Remove casings from sausage. Cook sausage in a large saucepan coated with cooking spray over high heat until browned, stirring to crumble.

2. Add onion and garlic to pan; cook for 2 minutes.

3. Stir in water, beans, tomatoes, broth, basil and oregano.

4. Cover and bring to a boil.

5. Uncover and cook for 3 minutes or until slightly thick.

6. Remove from heat and stir in spinach.

7. Ladle 1-½ cups soup into each of four bowls and sprinkle each with 1-½ teaspoons cheese.

Nutritional Information: 261 calories, 8.6g fat, 20.9g protein, 23.1g carbohydrate, 5.4g fiber, 62mg cholesterol, 3.4mg Iron, 842mg sodium


Orange and Red Onion Salad with Red Pepper

Yield: 6 servings (serving size: 3 orange slices and about 5 onion pieces) | Source:

All you do:

18 (1/4-inch-thick) orange slices (about 4 oranges)

½ cup vertically sliced red onion

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

¼ teaspoon ground red pepper

2 tablespoons extra virgin olive oil

All you do:

1. Arrange orange slices in a single layer on a platter.

2. Top evenly with onion.

3. Sprinkle with salt, black pepper and red pepper.

4. Drizzle with olive oil.

5. Serve immediately.

Nutritional Information: 93 calories, 4.9g fat, 0.8g protein, 12.7g carbohydrate, 2.6g fiber, 0.0g cholesterol, 0.2mg iron, 192mg sodium

Reporter: Danielle Wagner

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