How to Turn ‘Traditional’ into ‘Original’: Updating Classic Comfort Foods—By Be Fit Nutritionist, Emily Gelsomin, RD, LDN

Comfort foods seem to feel even more satisfying during a cold New England day. Unfortunately, sometimes ‘comfort’ foods can leave you feeling uncomfortably full. Fear not, there are ways to decrease the calories in classic comfort foods--and still keep the flavor. While these general substitutions may not work for every dish you prepare, here are some simple suggestions.

Main Entrees: In lasagna and pasta dishes, substitute high fat meats like sausage and ground hamburger for lower fat options like chicken, turkey, fish or soy protein.

Meat Dishes: Look for words like “loin” and “round” when buying lean cuts of meat. Braising (cooking lean meats for 1 ½ to 3 hours in a small amount of liquid) can make tougher meats tender, moist and full of flavor. The really good news—you can braise in a crock-pot and leave the cooking to the appliance.

Soups and Side Dishes: Reduce the amount of fat in sides like mashed potatoes and risotto by substituting chicken or vegetable stock for most of the butter or oil.

Casseroles: For a recipe that calls for masses of melted cheese, instead sprinkle a tablespoon or two of Parmesan cheese on top, just before baking. A little Parmesan cheese will impart about 50 extra calories and go a long way with flavor. For dishes that are cheese-centered (like macaroni and cheese) substitute high-fat dairy products for their reduced fat or part-skim versions.

Creamy Soups: Substitute skim or low-fat milk for heavy cream in recipes. Adding cornstarch can also add thickness to a dish without packing on the calories.

Soups and Main Entrees: Add herbs to enhance flavor without adding calories. Try making a bouquet garni by wrapping herbs like rosemary, thyme, peppercorns and bay leaves in cheesecloth. Wrap up the cloth, tie both ends with string and add to whatever liquid you are cooking with. Simply discard the sachet before eating.

Most Dishes: Keep frozen vegetables like peas, pearl onions and corn in the freezer to add on a whim. These items are typically ‘flash frozen’, meaning they are picked at their maximum point of ripeness to help retain their nutrients and visual appeal. Adding vegetables also adds fiber and bulk without significantly increasing the calories. Not only will it look like you are eating more food, but you’ll feel fuller, longer.

CHICKEN GUMBO
Adapted Recipe Courtesy of the MGH Eat Street Cafe

1-32 oz container of low sodium, fat-free chicken stock
2 c. cooked chicken*, diced
1/2 c. Spanish onions, diced
1/2 c. carrot, diced
1/2 c. celery, diced
1/2 c. green peppers, diced
1/2 c. okra, frozen, precut
1 (14.5-oz) can diced tomatoes, no added salt
¼ c. brown rice, uncooked (or 1 c cooked brown rice, if using leftovers)
1 t. dried thyme
Salt and black pepper to taste

Cook rice according to directions on package. While rice is cooking, bring chicken stock to a boil. Add cooked chicken, onion, carrot and celery to chicken stock. Reduce mixture to a simmer for 5-7 minutes. Add thyme, tomatoes, okra, green peppers. Bring to a boil and then reduce to a simmer for 15-25 minutes more. Salt and pepper to taste. Top with rice.

Note: If soup is too thick, more chicken stock can be adding without drastically affecting the nutrition information

* If chicken is not already cooked, chicken can be baked in a 375-degree oven for 25 minutes or until internal temperature reaches 165 degrees.

Yield: 4 servings
CALORIES: 234
PROTEIN: 29 g
SODIUM: 360 mg
FAT: 3g
Sat. Fat: 1 g
CARBOHYDRATE: 22 g
FIBER: 4 g