Comfort Food Fix: Feel-Good Favorites Made Healthy

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More About This Book

Overview

Who knew your favorite comfort foods could be good for you, too?

"Happily, the dishes in this book are edible proof that you don't have to choose between your favorite foods and your well-being. That's because each recipe here is 'fixed,' or made over, so it hits just the right comfort spot, giving you your 'fix' without the unhealthy downsides."
—Ellie Krieger

Editorial Reviews

Publishers Weekly
Bringing sensibility to sensory pleasures, this accessible, health-minded cookbook is a welcome resource in a burger and bacon-obsessed moment. Recognizing that there are good biological and emotional reasons why we seek out starchy, hearty, creamy dishes to sate ourselves, dietician and Food Network star Krieger (The Food You Crave), sees no reason why anyone should have to give them up wholesale. The goal, then, is to reduce fat, sodium and sugar without sacrificing flavor. Krieger avoids using artificial sweeteners and egg replacers—instead, she relies on what she terms the 15 Fix Factors to make her recipes healthier. These include substituting low-fat milk, evaporated milk and Greek yogurt for cream; baking breaded dishes instead of frying; adding smaller quantities of real, extra-flavorful cheeses and employing trimmed lean cuts of meat. Mango Stuffed Challah French Toast is lightened up with light ricotta, low-fat milk and nonstick cooking spray for a calorie savings of 150, while chicken parmesan loses 210 calories with light bread crumbs, egg whites, nonfat milk and part-skim mozzarella. With a nod to the cultural relativism of “comfort food,” Krieger’s repertoire runs the international gamut, from Easy Cassoulet to Kasha Varnishkas to Banana Pudding with Vanilla Wafers. Krieger’s simple, time-conscious recipes with easy-to-find ingredients will satisfy sophisticated eaters and down-home palates alike. Photos. (Oct.)

Product Details

  • ISBN-13: 9780470603093
  • Publisher: Wiley, John & Sons, Incorporated
  • Publication date: 10/11/2011
  • Edition number: 1
  • Pages: 304
  • Sales rank: 14,157
  • Product dimensions: 8.10 (w) x 9.10 (h) x 1.30 (d)

Meet the Author

Ellie Krieger
Ellie Krieger
Ellie Krieger is the host of Food Network's popular Healthy Appetite, now on the Cooking Channel every weekday morning, and author of the bestsellers The Food You Crave and So Easy. A registered dietitian, she has a master's degree in nutrition from Columbia University and completed her undergraduate work at Cornell University. Ellie was an adjunct professor at New York University in the Department of Nutrition, Food Studies, and Public Health. She is a regular columnist for Fine Cooking and Food Network magazines and lives in New York City.

Table of Contents

8 ACKNOWLEDGMENTS

10 INTRODUCTION

16 CHAPTER 1: BREAKFAST, BRUNCH, AND BAKERY

50 CHAPTER 2: SNACK AND STARTERS

92 CHAPTER 3: SOUPS AND SANDWICHES

126 CHAPTER 4: MEAT MAIN DISHES

158 CHAPTER 5: POULTRY MAIN DISHES

182 CHAPTER 6: SEAFOOD MAIN DISHES

202 CHAPTER 7: VEGETARIAN MAIN DISHES

218 CHAPTER 8: SIDES AND SALADS

254 CHAPTER 9: DESSERTS

298 INDEX

Recipe

Spicy Chicken Fried Rice with Peanuts

This aromatic rice dish is a meal-in-a-bowl you can really cozy up with. It is chock-full of tasty treasures-sweet bell peppers, crunchy water chestnuts, peanuts, and chunks of chicken, all stir-fried with just the right spicy kick. Made with a fraction of the oil typically used, you certainly won't miss the grease-or the extra calories.

3 tablespoons low-sodium soy sauce
1 tablespoon dark brown sugar
2 teaspoons toasted sesame oil
3/4 teaspoon red chili flakes
2 tablespoons canola oil
1 small onion, diced
3 scallions, finely sliced
2 medium red bell peppers, diced
3 cloves garlic, minced
1 tablespoon finely grated fresh ginger
One 5-ounce can water chestnuts, diced
2 cups diced cooked chicken
4 cups very cold cooked brown rice
1/3 cup coarsely chopped unsalted peanut

In a small bowl, whisk together the soy sauce, brown sugar, sesame oil, and chili flakes until the sugar is dissolved. Heat the canola oil in a very large skillet or wok over high heat. Add the onion, scallions, and bell peppers and cook until they begin to soften, about 2 minutes. Add the garlic and ginger and cook for 1 minute. Add the water chestnuts, chicken, and rice and cook until heated through, about 5 minutes. Stir in the soy sauce mixture and toss to coat evenly. Garnish with the peanuts and serve.

Makes 4 servings

Serving Size 2 cups

Per Serving Calories 580; total Fat 20 g (sat Fat 3 g, Mono Fat 9.81g, Poly Fat 6.04 g); Protein 32 g; Carb 68 g; Fiber 9 g; Cholesterol 60 mg; sodium 360 mg

Excellent Source of Fiber, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Vitamin K

Good Source of Copper, Folate, Iron, Pantothenic Acid, Riboflavin, Zinc

-------------------------------------------------------------------------------------------------------------------



OVEN-FRIED SHRIMP

Every bite of this dish is pure enjoyment, from the initial herb-and lemon–laced crunch to the succulent shrimp center. Whether served simply with citrus or dunked in decadent Avocado Green Goddess Dipping Sauce (recipe follows), it hits that fried shrimp craving square on the head.

Olive oil cooking spray
1/4 cup whole-wheat pastry flour or all-purpose flour
2 large egg whites
1 1/3 cup Light-and-Crisp Whole Wheat Bread Crumbs
1 tablespoon chopped fresh thyme
2 teaspoons finely grated lemon zest
1/4 teaspoon salt
Pinch cayenne pepper
1 pound large shrimp (20-25 per pound) peeled and deveined, tails on
Lemon wedges, for serving

Preheat the oven to 425ºf. Spray a baking sheet with cooking spray. Place the flour on a plate. Beat the egg whites in a shallow bowl. On another plate, combine the bread crumbs, thyme, lemon zest, salt, and cayenne.

Rinse the shrimp and pat dry with paper towels. A few pieces at a time, dip the shrimp into the flour, dusting off the excess. Then dip the shrimp into the egg whites, and coat with the bread crumbs. Set the breaded shrimp onto a large plate.

When all the shrimp are breaded, place the prepared baking tray into the oven to preheat for 3 minutes. Remove the tray from the oven and place the breaded shrimp on it. Spray the tops of the shrimp with cooking spray. Bake until crispy outside and cooked through, 12 to 15 minutes. Serve with avocado Green Goddess dipping Sauce (recipe follows) or lemon wedges.

Makes 4 servings

SERVING SIZE 5 to 6 shrimp

PER SERVING Calories 220; Total fat 3 g (Sat fat 0.5 g, Mono fat 0.8 g, Poly fat 1g); Protein 30 g; Carb 18 g; Fiber 3 g; Cholesterol 170 mg; Sodium 470 mg

EXCELLENT SOURCE OF Copper, iron, Protein, Manganese, niacin, Phosphorus, Selenium, Vitamin B12

GOOD SOURCE OFFiber, Magnesium, Vitamin B6, Zinc

-------------------------------------------------------------------------------------------------------------------

Double Chocolate and Banana Milkshake

Frozen ripe bananas make this rich chocolate shake naturally sweet, thick, and frothy.

1 pint chocolate frozen yogurt or light ice cream
2 cups nonfat milk
1 tablespoon unsweetened natural cocoa powder
2 very ripe bananas, cut into chunks and frozen
1 ½ cups ice

Place the yogurt, milk, cocoa, bananas, and ice in a blender and blend until smooth. Divide among four glasses and serve immediately.

Makes 4 servings

Serving Size 1 ½ cups

Per Serving Calories 210; total Fat 3.5 g (sat Fat 2 g, Mono Fat 0.9 g, Poly Fat 0.1g); Protein 8 g; Carb 39 g; Fiber 4 g; Cholesterol 15 mg; sodium 105 mg

Excellent Source of Calcium, Iodine, Phosphorus, Riboflavin

Good Source of Fiber, Magnesium, Manganese, Potassium, Protein, Vitamin B6, Vitamin B12, Vitamin D

Customer Reviews

Average Rating 4.5
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Sort by: Showing all of 9 Customer Reviews

  • Posted October 23, 2011

    Beautiful, straightforward, easy to use cookbook!

    Comfort Food Fix is a beautiful, straightforward, easy to use cookbook - just what I've come to expect of Ellie Krieger. The book focuses on classic family favorite type recipes and both simplifies and lightens them. Everything I cooked out of this cookbook I served to a group of 10 teenagers and 3 adults, so I got some great feedback on the recipes. Here's what I tried:

    Citrus Salad with Cherries - extremely simple but the addition of cherries really makes this fruit salad something special both in taste and visually. This one was a hit and would be especially good for brunch.

    Smoked Paprika Potato Chips and Triple Onion Dip - Wow! These two recipes make this cookbook a must have. Both recipes were really easy to make, especially if you have a mandolin for slicing the potatoes. These things flew off the baking sheet, I couldn't make them fast enough. The dip was delicious, tasted like that terrible for you store bought onion dip. Guilt free potato chips and onion dip!!

    Honey-Mustard Dip - Nothing remarkable, but as she says, why would you serve honey mustard with high fructose corn syrup in it when the real thing is so easy to make yourself?

    Creamy Tomato Soup - Another wow for me! This is a ridiculously easy recipe using canned tomatoes, but it was sooooooo good. Of all the recipes I tried this is the one I will make the most, on cold winter nights, to take to work for lunch, or anytime I need something quick, easy and healthy.

    Honey-Crisp Oven-Fried Chicken - This is the one recipe I tried that didn't do much for me. The honey brushed on made it too sweet and the coating wasn't crunchy enough. But what do I know? The kids sucked this down, cleaned their plates, and asked for more.

    Broccoli Cheese Calzones - Delicious! Hand held broccoli and I'm not sure the kids even recognized what they were eating. The combination of cheeses, broccoli, and sun dried tomato made for a more complex flavor and the pocket made it fun and easy to eat.

    Waldorf Salad - Super easy to make and good. Nothing surprising here, it tasted just like a waldorf salad, but a nice way to get fruit and veggies into the kids.

    Peanut Butter Cookies - A good, solid peanut butter cookie recipe. As expected these were devoured.

    Grandma's Chocolate Pudding - Nice silky texture and a more chocolaty taste than I expected. The kids dipped their pb cookies in it to make that ultimate flavor match.

    All-in-all a fabulous cookbook that I will keep handy for when I want a quick, healthy homemade meal. Lots more recipes I plan to try!

    13 out of 13 people found this review helpful.

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  • Posted January 1, 2012

    Highly recommend

    Ellie Krieger never disappoints! Another terrific addition to her collection.

    2 out of 2 people found this review helpful.

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  • Posted March 26, 2012

    Great Heart Smart Book

    I love Ellie Krieger to begin w/so why not her cookbooks! I love how she makes just a few ingredients taste great. I have all her books and am constantly going back for more recipes. I have a lot memorized; great advise and every recipe I've made taste great. I would highly recommend ANY of her books to anyone who enjoys cooking in a 'healthier' lifestyle.

    1 out of 1 people found this review helpful.

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  • Anonymous

    Posted January 20, 2012

    Too much for the quality

    This is way too much cost for the quality of the nook version. Don't buy if you don't care that you can't see the quantity of ingredients. I feel BN needs to fix this. The book looks great but I can't read the ingredients.

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  • Posted January 9, 2012

    A Must Buy!

    We've been cooking from this book for the past 2 weeks. Awesome healthy recipes that don't sacrifice on flavor.

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