Comfort Food Lightened Up

308 Pages·2017·84.74 MB·English

by  Gooseberry Patch

Keep it Simple. Make it Special.
Comfort Food
Lightened Up
Dedication
For every cook that wants to live healthier by making
classic comfort food recipes that are lightened up
and delicious!
Appreciation
Thanks to everyone who shared their very favorite,
lightened-up comfort food recipes with us!
Gooseberry Patch
An imprint of Globe Pequot
246 Goose Lane • Guilford, CT 06437
www.gooseberrypatch.com
1•800•854•6673
Copyright 2016, Gooseberry Patch 978-1-62093-227-8
First Printing, 2016
All rights reserved. No part of this book may be reproduced or utilized in any form or by any
means, electronic or mechanical, including photocopying and recording, or by any information
storage and retrieval system, without permission in writing from the publisher. Printed in Korea.
Classic Starters & Snacks
(tasty light bites) 8
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Garden-Fresh Salads & Satisfying Sides
(healthy goodness by the plateful). . .. . . . .. . . . .. . . . .. . . 36
.
Family Favorite Entrees
(good-for-you main dishes) ...........................7 4
Sandwiches, Burgers & Pizzas
(favorite fork-free recipes) ...........................1 10
Cozy & Comforting Soups & Stews
(soul-soothing bowls of goodness) .....................1 48
Fresh-Baked Breads & Muffins
(homemade and whole-grain) ........................1 78
Desserts & Sweet Treats
(tasty smart-calorie goodies) ........................ 206
Beverages & Smoothies
(delightful drinks to sip). ........................... 248
Slow-Cooker Meals
(all-in-one-pot comfort food) .. . . . . .. . . . .. . . . .. . . . .. . 272

Recipe Notes & Nutrition Facts
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lesssu gaorr m orefi berA.tt heb ottoomf e achr ecipyeo,u w ilsle e probabhlayv eh ighenru tritinoeneadls a,n di fyo u are a smaller
thaeta chr eciphea sb eena nalyzteodd etermitnhee n utritional ors edentapreyr soyno,u p robabhlayv el owenru tritinoeneadls .
contenotft her ecipTeo.h elpy ouu nderstawnhda tt hev alues Ina dditicohni,l draennd,p regnaanntd l actatwionmge nh ave
mean itnh esneu tritiaonnaally sewse, r ecommentdh ayto u uniquneu tritinoeneadls .
comparteh emt ot heF DA'rse commendevda lues.
FDA DAILY RECOMMENDATIONS
FOR THE AVERAGE AMERICAN ADULT:
CALCULATING THE NUTRITIONAL ANALYSIS
WHEN USING THE FOLLOWING:
Total Calories: 2000 calories
.,. Salt and pepper to taste: When the recipe indicates Total Fat: 6Sg
this, salt and pepper were not included in the Saturated Fat: 20g
nutritional analysis.
Cholesterol: 300mg
.,. For frostings: When testing recipes, we based the Sodium: 2400mg
nutritional analysis on what was actually used or
Carbohydrates: 300g
shown in the photo.
Fiber: 25g
.,. For dressings: When the recipe calls for dressing, the
Protein: SOg
entire dressing recipe was assumed to be used and
all is included in the nutritional analysis.
ll>-For sauces: When testing the recipes, we based the Note: Ingredients in a product can vary slightly according
to brands and natural differences in the ingredients. The
nutritional analysis on the amount of sauce that
nutritional analyses were based on typical brands and
was actually used per serving, not including extra
ingredients of products available at the time of printing.
leftover sauce.
Under each recipe we have given a yield amount as well
as a serving amount. The nutritional analysis is based on
the serving amount. That is, the yield may be 24 cookies
but it serves 12. That means that each person would be
served 2 cookies.

U.S. to Metric Recipe Equivalents
Volume Measurements Weights
1/4 teaspoon 1 mL 1 ounce 30 g
1/2 teaspoon 2 mL 4 ounces 120 g
1 teaspoon 5 mL 8 ounces 225 g
1 tablespoon = 3 teaspoons 15 mL 16 ounces= 1 pound 450 g
2 tablespoons = 1 fluid ounce 30mL
1/4 cup 60 mL Oven Temperatures
1/3 cup 75 mL 300°F 150° c
1/2 cup = 4 fluid ounces 125 mL 325°F 160° c
1 cup = 8 fluid ounces 250 mL 350°F 180° c
2 cups= 1 pint= 16 fluid ounces 500 mL 375°F 190° c
4 cups= 1 quart 11 400°F 200° c
450°F 230° c
Baking Pan Sizes
Square Loaf
8x8x2 inches 2 L = 20x20x5 cm 9x5x3 inches 2 L = 23x13x7 cm
9x9x2 inches 2.5 L = 23x23x5 cm
Round
Rectangular 8x1 -1/2 inches 1.2 L = 20x4 cm
13x9x2 inches 3.5 L = 33x23x5 cm 9x1- 1/2 inches 1.5 L = 23x4 cm
Recipe Abbreviations Kitchen Measurements
t. = teaspoon ltr.= liter A pinch= 1/8 tablespoon 1 fluid ounce= 2 tablespoons
T. = tablespoon oz.= ounce 3 teaspoons = 1 tablespoon 4 fluid ounces= 1/2 cup
c.= cup lb.= pound 2 tablespoons = 1/8 cup 8 fluid ounces= 1 cup
pt.=p int doz.= dozen 4 tablespoons = 1/4 cup 16 fluid ounces= 1 pint
qt.= quart pkg. = package 8 tablespoons = 1/2 cup 32 fluid ounces= 1 quart
gal. = gallon env.= envelope 16 tablespoons= 1 cup 16 ounces net weight= 1 pound
2 cups= 1 pint
4 cups= 1 quart
4 quarts = 1 gallon
Classic Starters & Snacks
Chapter
1
Classic Starters
& Snacks
(tasty light bites)
Lighten up the party with a sampling of these classic starters
and snacks that everyone will enjoy! Share some Simple Tomato
Bruschetta on whole-grain toast, serve Tangy Meatballs made
with heart-healthy oatmeal and enjoy Chili Sweet Potato Fries
baked to perfect crispiness! Whether you are preparing an
appetizer for that special party or just a snack to tide you over
to the next meal, make it a healthy version of those favorite
comfort foods you love so much. Good for you!
8 | Comfort Foods Lightened Up