Chapter 9.Recipe Makeovers

WORKSHEETS

WORKSHEET 9-1

Balanced Cooking Applications

Review this recipe, then list below four ways you could make this recipe healthier and still maintain flavor.

Lasagna

1 pound ground beef

1 (14.5 ounce) can Italian stewed tomatoes, cut up

1 (6 ounce) can tomato paste

1 tablespoon minced fresh parsley

½ teaspoon minced garlic

2 eggs

1½ cups small curd cottage cheese

1½ cups ricotta cheese

1 cup grated Parmesan cheese

1 teaspoon salt

1 teaspoon pepper

6 lasagna noodles, cooked and drained

2 cups shredded mozzarella cheese

  1. In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, tomato paste, parsley, and garlic; remove from the heat. In a large bowl, combine the eggs, cheeses, salt, and pepper. Layer three noodles in a greased 13-in.  9-in.  2-in. baking dish. Top with half of the cottage cheese mixture, 1 cup mozzarella cheese and half of the meat sauce. Repeat layers.
  2. Cover and bake 375ºF for 30 minutes. Uncover; bake 25 to 30 minutes longer or until edges are bubbly. Let stand for 10 minutes before cutting.

Ways to make this lasagna recipe healthier and flavorful:

1.

2.

3.

WORKSHEET 9-2

Recipe Modification

Using any of the techniques described in this chapter, change each of the following recipes in at least three ways to result in a recipe with:

  • More fiber, monounsaturated fats, polyunsaturated fats
  • Less total fat, saturated fat, cholesterol, sugar, or sodium

If possible, prepare the standard and modified versions to determine if the products are equivalent in taste.

Cheesy Beef Casserole
8 ounces elbow macaroni
2 tablespoons fat
1 pound ground chuck
½ small onion, finely chopped
10-ounce can cheddar cheese soup
10 fluid ounces milk
½ teaspoon salt
¼ teaspoon pepper
2 slices breads, made into crumbs
1.Boil elbows for 8 minutes.Drain.
2.Brown beef and onion, drain off fat.
3.Add soup and then milk slowly to meat mixture. Add salt and pepper. Stir in macaroni.
4.Put meat mixture into 2 quart casserole. Cover with bread crumbs.
5.Bake at 350°F for 15 minutes until bubbly. / Revised Cheesy Beef Casserole
Carrot-Raisin Salad
2 cups shredded raw carrots
¼ cup seedless raisins
½ cup mayonnaise
2 tablespoons fresh lemon juice
dash salt
1.Combine all ingredients and chill.
Chocolate Chip Cookies
2¼ cup all-purpose flour
½ cup quick-cooking oats
1 teaspoon baking soda
½ teaspoon salt
1 cup butter
1 cup firmly packed brown sugar
2 teaspoons vanilla extract
2 cup (12 oz.) semi-sweet chips
2 large eggs
¾ cup granulated sugar
2 cups chopped nuts
1.Preheat oven to 375°F.
2.Combine flour, oats, baking soda, and salt in bowl.
3.Beat butter and sugar in large mixing bowl at medium speed until creamy.
4.Add eggs one at a time, mixing well after each addition. Beat in vanilla.
5.At low speed, beat in flour mixture until well blended.
6.With a wooden spoon, stir in chocolate chips and nuts.
7.Drop 1 heaping tablespoon of dough 2 inches apart on ungreased cookie sheets.
8.Bake 13 to 14 minutes until golden brown.
9.Let cookies rest 2 minutes, then transfer to wire rack to cool. / Revised Carrot-Raisin Salad
Revised Chocolate Chip Cookies
French Dressing
½ cup oil
2 tablespoons vinegar
½ teaspoon salt
½ teaspoon paprika
½ teaspoon sugar
1.Combine all ingredients and mix well. / Revised French Dressing

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