heart-healthy delight. Use fat-free evaporated milk and butter flavoring instead of whole milk and butter.
Fried Chicken: Try this heart healthy “oven-fried” chicken to reduce fat and calories. Instead of flour use crushed cornflakes or panko breadcrumbs for your batter and bake in the oven. Spritz the chicken with canola oil before baking to provide the crisp you’re accustomed to.
Macaroni and Cheese: Use fat-free milk to lower the fat in a traditional macaroni and cheese recipe. Replace half the cheese with 2% cheese. Try it, and you will be amazed at the flavors!
Candied Yams: Use soft tub margarine instead of butter. Then mix your usual spices with a little maple syrup and orange juice to add flavor. No need for heavy syrup in these yams.
Finally, if you just can’t fathom the idea of giving up your traditional family recipes then save them for special occasions. Reducing the frequency of processed, high fat, high salt, sugar-laden foods can also be helpful. Bon Appétit!
Constance Brown-Riggs, is a registered dietitian, certified diabetes educator, national speaker and author of the Diabetes Guide to Enjoying Foods of the World, a convenient guide to help people with diabetes enjoy all the flavors of the world while still following a healthy meal plan. Follow Constance on social media @eatingsoulfully