Stealthy Healthy

Put your favorite dinner dishes on a secret weight-reduction plan

On cold winter days, it's natural to gravitate toward comfort food - dishes like casseroles that have a little heft to them. The challenge could be keeping that heft from making its way to your hips: A single serving of a classic version of baked macaroni and cheese contains more than 800 calories, and more than 160 percent of the recommended daily value for saturated fat.

Luckily, it's easy to revamp your favorite recipes and cut calories and fat by using and reapportioning healthier ingredients such as lower-fat dairy products.

Subtle Substitutions

Need proof? In its publication A Healthier You, the U.S. Department of Health and Human Services offers a version of mac and cheese that still offers bubbly-from-the-oven cheddar goodness but weighs in at only 200 calories per serving (and contains one-eighth the saturated fat). By using low-fat cheddar cheese -and less of it - and nonfat evaporated milk instead of cream and milk, the recipe also reduces cholesterol from a whopping 167 milligrams to 34 mg per serving.

Similar steps in other creamy dishes that bake or simmer can add up fast. In the mood for a creamy, comforting entree like beef stroganoff? A single serving of the delectable dish, which uses sour cream and beef sirloin, can have 23 grams of fat (10 from saturated fat). Substitute low-fat yogurt and a leaner cut of meat, such as top round steak, and drop that total fat to 10 grams (3 from saturated fat). That's right: All dairy is not created the same, but it may be surprising how many can be substituted for one another. Instead of 1 cup whipping cream, save 48 grams of fat by using the same amount of half-and-half, or even a whopping 72 grams of fat by using 1 cup of evaporated skim milk. (For more examples, see "Substitute and Save" below.)

Delicious Disguises

It's not just creamy dishes where leaner cuts of meat can make a big difference, either. Turkey tacos made with a pound of ground turkey breast will save 78 grams of fat - that's more than 700 calories! - over those made with a pound of lean ground beef, according to the American Cancer Society (ACS).

Compensate for any lost flavor by ramping up seasonings, herbs and spices - simmer that ground turkey with a few chopped chipotle peppers in adobo sauce for a rich, smoky flavor with an after bite.

Another way to reduce fat in a recipe is to literally not put it in. The ACS says that fats like butter or oil can usually be cut by one-third to one-half in recipes. Replace some of the moisture and flavor by substituting in its place broth, nonfat milk, juice or, in baked products, applesauce, prune puree or dried fruit.

Eating lighter doesn't mean you're relegated to a life of salads and seltzer water. Cast a more critical eye at what goes into your favorite dishes, and make smart substitutions when possible. When it's time to pack away winter's bulky sweaters and coats in favor of shorts, sleeveless tops and swimsuits, chances are your body will thank you.

- By Sam Mittelsteadt

Substitute and Save