In Rocco DiSpirito's new cookbook, the celebrity chef gives recipes for family favorites such as macaroni and cheese and chicken tenders a healthy twist. DiSpirito revamped these traditional recipes in "Now Eat This! 150 of America's Favorite Comfort Foods All Under 350 Calories" (Ballantine, $22), his sixth cookbook.
The goal of the book, DiSpirito wrote, was to take on what he calls "downfall dishes." These are the ones most folks have a weakness for - think ice cream, cookies, burgers and pizza.
By swapping out a few ingredients and using different cooking methods, the recipes come in at fewer than 350 calories per serving, much less than the classic versions. Typically, they have 66 percent less fat and 83 percent fewer calories than the originals.
The book was inspired by DiSpirito's desire to focus on a healthier lifestyle, and his appearance on "The Biggest Loser" in 2008. On "Loser," his assignment was to eliminate fat, cholesterol, sodium, sugar and artificial ingredients from dishes that contestants identified as their weaknesses. That assignment planted the seed for the new cookbook.
DiSpirito relies on fat-free, low fat, reduced fat and low-sodium products. He plays up ingredients that pack a lot of flavor but not calories, such as fresh herbs, citrus juices and Dijon mustard. Cooking methods such as broiling, grilling and faux-frying with panko bread crumbs knock out the fat.
Recipes include appetizers, soups, salads, main dishes and desserts. Each recipe has a before-and-after fat and calorie count. Other go-to recipes are slimmed-down versions of sauces, vinaigrettes and condiments such as Rocco's Magnificent Mayonnaise made with Greek-style yogurt.
The book is easy to use, and nearly every recipe has a full-color photo, holds to one page and has easy-to-follow instructions.
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MACARONI AND CHEESE WITH A CRUSTY CRUNCH
Serves: 4 / Preparation time: 15 minutes / Total time: 45 minutes
Nonstick cooking spray
4 ounces whole wheat elbow macaroni
1/2 cup Onion-Garlic Puree (see note)
1/2 teaspoon dry mustard
Pinch of cayenne pepper
1 cup shredded 50 percent reduced-fat cheddar
1/3 cup nonfat Greek yogurt
Salt to taste
1/4 cup whole wheat panko breadcrumbs
1/4 cup grated Parmigiano-Reggiano cheese
Preheat the oven to 425 degrees. Spray an 8-by-8-inch baking dish with cooking spray; set it aside.
Bring a large pot of salted water to a boil. Add the macaroni and cook according to the package directions, 7-9 minutes; drain.
Meanwhile, in a small saucepan over medium heat, bring the Onion-Garlic Puree, mustard and cayenne to a simmer, stirring often. Whisk in the cheddar until it has melted. Remove the pan from the heat and whisk in the yogurt.
In a medium bowl, toss the cooked macaroni with the cheese sauce to coat thoroughly. Season with salt to taste. Pour the macaroni into the prepared baking dish, and sprinkle the panko over the top. Top with the Parmigiano-Reggiano.
Bake until the cheese has melted and the macaroni is hot throughout, about 10 minutes. Serve immediately.
Note on Onion Garlic Puree: Roughly chop 1 large Vidalia onion and 9 garlic cloves. Place the onion, garlic and 1/2 cup water in a microwave-safe bowl. Cover the bowl with plastic wrap and microwave on high for 10 minutes.
Pour the mixture into a blender and blend until it is completely smooth. Season with salt and pepper to taste, if desired. Store in a covered container in the refrigerator for up to 72 hours.
From "Now Eat This! 150 of America's Favorite Comfort Foods All Under 350 Calories" (Ballantine Books, $22).
Tested by Susan M. Selasky for the Free Press Test Kitchen.
227 calories (26 percent from fat ), 7 grams fat (2 grams sat. fat ), 29 grams carbohydrates, 16 grams protein, 487 mg sodium, 20 mg cholesterol, 3 grams fiber .
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BUFFALO AND BLUE CHICKEN TENDERS
Serves: 4 / Preparation time : 15 minutes / Total time: 35 minutes
1 cup whole wheat flour
2 1/2 cups whole wheat panko breadcrumbs
4 large egg whites
12 ounces chicken tenders
Salt and freshly ground black pepper to taste
Nonstick cooking spray
1/2 cup Buffalo wings hot sauce
1/2 cup reduced-fat blue cheese dressing
Preheat the oven to 450 degrees. Place a wire rack on a foil-lined baking sheet and set it aside.
Put the whole wheat flour in a shallow dish. Put the panko in another shallow dish or pie plate. In a medium bowl, whisk the egg whites until they are extremely foamy but not quite holding peaks.
Working in batches, dredge the chicken tenders in the flour, shaking off any excess. Add the chicken to the egg whites and toss to coat them completely. Add the chicken, a few pieces at a time, to the bowl of panko and coat completely.
Spread the chicken out on the wire rack. Season the chicken well with salt and pepper. Spray lightly with nonstick cooking spray. Bake the chicken tenders until the breading is golden and crispy and the chicken is cooked through, about 14 minutes.
Brush the chicken tenders with the Buffalo sauce and arrange on a platter. Serve with the blue cheese dressing for dipping.
From "Now Eat This! 150 of America's Favorite Comfort Foods All Under 350 Calories" (Ballantine Books, $22).
Tested by Susan M. Selasky for the Free Press Test Kitchen.
308 calories (22 percent from fat ), 8 grams fat ( 1 gram sat. fat ), 29 grams carbohydrates, 31 grams protein, 798 mg sodium, 59 mg cholesterol, 4 grams fiber.
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