Easter favorites with all the taste but less fat and calories.
By Elaine Magee, MPH, RD
Reviewed By Brunilda Nazario, MD
Spring holidays are here and sometimes we need a little something special when we gather with friends and family. Here are a few traditional recipes that I have doctored into lighter fare for you to enjoy as you celebrate Easter and Passover. Feel free to enjoy these foods but remember to limit your portions and journal them as indicated for each recipe.
In anticipation of Easter, it would be a good idea to get a little extra exercise and/or bank a few calories by eating less throughout the week prior to the holiday. If you plan ahead and exercise portion control, your won't skip a beat on your diet as you enjoy the holidays with friends and family.
Honey Wheat Buttermilk Bread or Rolls
I like to use my bread machine to make the dough and let it rise once--then I break it into rolls and let it rise overnight in my refrigerator. Then, when you are ready on Easter day, just take it out and bake! They are great right out of the oven.
1/4 cup honey
Makes 12 dinner rolls
PER ROLL: 160 calories, 6 g protein, 30 g carbohydrate,2 g fat, (.7 g saturated fat, .6 g monounsaturated, .5 g polyunsaturated fat), 18 mg cholesterol, 3 g fiber, 323 mg sodium. Calories from fat: 12 percent. Omega 3 fatty acids = .5 grams, Omega 6 fatty acids = .3 grams
This is a favorite holiday side dish in many homes across the country. In this light version, we used Healthy Request cream of celery soup, reduced fat sharp cheddar cheese (and less of it), and fat free sour cream. It's bubbly and golden brown on top and totally irresistible!
The original recipe contains 330 calories, 22 grams fat, 11 grams saturated fat, and 41 mg cholesterol per serving.
1 can (10 3/4 ounces) Healthy Request Cream of Celery soup, condensed
Makes 12 servings
PER SERVING: 186 calories, 8 g protein, 24.5 g carbohydrate, 6 g fat (3.3 g saturated fat, .3 g monounsaturated fat, .7 g polyunsaturated fat), 16 mg cholesterol, 2 g fiber, 392 mg sodium. Calories from fat: 29 percent.
Green Bean Casserole
I couldn't believe how a few ingredient changes made such a big difference in fat grams. I also doubled the amount of onion and switched to frozen French style green beans instead of canned, which is what the original recipe called for, but you can choose for yourself.