Ring in the New Year with Some Old-time Family Favorite Recipes

By Barbara Day, M.S., R.D., C.N.

New Year's resolutions come and go, but old-time comfort food favorites with a few modifications are what's cooking for the New Year. Fried chicken and mashed potatoes were a staple in our household when I was growing up. The recipes below are designed for easier preparation and to be lower in calories, but high on taste. I have to admit we never had mashed potatoes with skins (unless you were a poor potato peeler), but smashed potatoes with skins are in. The pasta sauce recipe is very easy and with the added peppers there are added nutrients. You can even use frozen peppers for ease of preparation. In addition, I have included one of my favorite desserts when I was growing up – banana pudding. As a nutritionist, I still can justify this dessert. It has fruit and milk, and it's easy to fix.

Finger-Lickin' Chicken Parmesan*

Per Serving: 286 calories; 36g protein; 9g fat; 14g CHO; 1g fiber; 682mg sodium.

Preparation Time: 10 minutes. Cook Time: 35 minutes. Serves: 4.

Ingredients

• 1 teaspoon olive oil
• 1 garlic clove, minced or 1/8 teaspoon minced garlic
• 2 teaspoons water
• 1 teaspoon Worcestershire sauce
• 1 egg white
• 1/4 teaspoon salt
• 2/3 cup freshly grated Parmesan cheese (3 ounces)
• 1/2 cup finely crushed cornflakes
• 1/3 cup chopped flat-leaf parsley
• 4 boneless, skinless chicken breast halves

Instructions

Preheat the oven to 350 degrees. Coat a baking sheet with nonstick spray.

In a small microwaveable cup, combine the oil and garlic. Cook in the microwave on high power for 30 seconds or until fragrant. In a shallow flat bowl, beat together the water, Worcestershire sauce, egg white and salt. Stir in garlic mixture. In another shallow flat bowl, combine cheese, cornflake crumbs and parsley. Dip chicken breast in the egg white mixture to coat. Dredge in the cornflake crumb mixture to coat completely. Place on the prepared baking sheet. Repeat with the remaining chicken. Lightly coat chicken with nonstick spray to make the chicken crispier. Bake for 35 minutes or until a thermometer inserted in the thickest portion registers 160 degrees and the juices run clear.

Shopping List

• Olive oil
• Garlic
• Worcestershire sauce
• Egg
• Parmesan cheese
• Cornflakes
• Flat-leaf parsley
• Boneless, skinless chicken breast halves

Home-Style Red-Skinned Mashed Potatoes*

Per Serving: 193 calories; 4g protein; 1g fat; 42g CHO; 3g fiber; 210mg sodium.

Preparation Time: 5 minutes. Cook Time: 25 minutes. Serves: 6.

Ingredients

• 3 pounds red potatoes
• 1/2 cup 1 percent milk, warmed**
• 1 tablespoon light butter
• 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper

Instructions

Place the potatoes in a large saucepan and cover with water. Bring to a boil over medium-high heat. Cook and cover for 25 minutes or until tender. Drain. Add milk, butter, salt and pepper. With an electric mixer set on medium speed or with a potato masher, mash potatoes until lumps are gone. Serve immediately.

Shopping List

• 3 pounds red potatoes
• 1 percent milk**
• light butter

** May use skim milk. Add 1 teaspoon of light butter if skim milk is used.

Pepper Pasta Sauce*

For this recipe, you may use a 16-ounce package of frozen, chopped bell peppers in place of the three large peppers.

Per Serving: 369 calories; 14g protein; 2g fat; 71g CHO; 6g fiber; 490mg sodium.

Preparation Time: 5 minutes. Cook Time: 12 minutes. Serves: 6.

Ingredients

• 1 large green bell pepper, diced
• 1 large red pepper, diced
• 1 large yellow pepper, diced
• 1 jar low-fat spaghetti sauce (26 ounces)
• 1 pound angel hair pasta***
• 6 tablespoons freshly grated Parmesan cheese (1 1/4 ounce)

Instructions

Coat a large skillet with nonstick spray and warm over medium high heat. Add the peppers and cook, stirring occasionally, until lightly cooked. Add spaghetti sauce and bring to boil. Reduce the heat to medium low, cover and cook gently for 10 minutes or until flavors have blended. Cook pasta according to package directions. Divide the pasta for 6 servings. Top with sauce and Parmesan.

Stir-in to make a meal instead of a side dish: cooked lean ground beef, cooked ground turkey or chicken breast or tofu.

***May use whole-wheat angel hair pasta to boost the nutrients.

Shopping List

• Green bell pepper
• Red pepper
• Yellow pepper
• Low-fat spaghetti sauce
• Angel hair pasta
• Parmesan cheese

Mom's Favorite Banana Pudding*

Per Serving: 160 calories; 3g protein; 3g fat; 31g CHO; 1g fiber; 162mg sodium.

Preparation Time: 5 minutes. Cook Time: 10 minutes. Chill time: 3 hours. Makes: 20 servings.

Ingredients

• 3 cups skim milk
• 3 packages instant banana pudding mix (3.4 ounces each)
• 1 cup frozen light whipped topping, thawed (8 ounces)
• 1 box of light vanilla wafers (12 ounces), reserve 8–10 wafers for topping
• 4 bananas, peeled and sliced  

Instructions

In a large bowl, using an electric mixer set on medium speed or a whisk, beat the milk and pudding mix for 3 to 5 minutes, until well-blended. Fold in the whipped topping. Spoon one-third of the pudding mixture over the bottom of a 13” X 9” glass baking dish. Arrange a layer of wafers (about half) over the pudding and then arrange a layer of half the banana slices. Repeat to make the second layer of pudding, wafers and bananas. Top with remaining pudding. Crush the reserved 8 to 10 wafers and sprinkle over the top. Cover with plastic wrap and chill for at least 3 hours before serving. Enjoy!

Shopping List

• Skim milk
• Instant banana pudding mix
• Light whipped topping
• Light vanilla wafers
• Bananas

*With permission from “ More Healthy Homestyle Cooking” by Evelyn Tribole, M.S., R.D. ISBN 1-57954-117-8.

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of KHF. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. She is the author of Fast Facts on Fast Food For Fast People (ISBN 0-9631538-6-2) and High Energy Eating Sports Nutrition Workbook for Active People (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition and has a weekly health & fitness radio show on WKJK 1080 AM . She serves on the board of the Louisville Youth Training Center/Heuser Clinic, Mission Me and the Mayor's Healthy Hometown Movement Advisory Committee. She is a member of Fit Louisville , PE4Life and Coalition for a Healthy and Active America . She is a runner, cyclist and hiker.