Comfort food with a health advantage

Associated Press

Macaroni and cheese, many people's idea of the perfect comfort food, can be made with less fat and still be delicious. Associated Press

The free brochure has been worked out by the American Institute for Cancer Research to help Americans prepare these traditional favorites and still eat healthfully.

A survey commissioned by the institute shows the most popular comfort foods include macaroni and cheese, beef stew, chicken soup, chili, meatloaf, mashed potatoes, chocolate-chip cookies and rice pudding.

"Unfortunately, most comfort foods are high in calories and fat but low in the nutrients and protective phytochemicals we need to reduce our risk of chronic diseases, like cancer, and keep a healthy weight," says Melanie Polk, the cancer institute's director of nutrition education.

The good news is that, with a few simple techniques, we can make most comfort foods as healthy as they are enticing, Polk adds.

The institute "Comfort Foods" brochure explains techniques for preparing healthier comfort foods. These techniques include substitution of low-fat for high-fat ingredients; adding healthful ingredients to enhance the nutritional quality of the recipe; and adjusting portion size.

This creamy, fuss-free recipe is full of healthful ingredients.

Macaroni 'n Cheese

• 2 cups uncooked whole-wheat elbow macaroni
• 1 tablespoon butter or margarine
• 1 onion, finely chopped
• 1 garlic clove, minced
• 1/2 teaspoon paprika
• 1 small red bell pepper, finely sliced
• 1 small green bell pepper, finely sliced
• Salt and freshly ground black pepper, to taste
• 1 1/2 cups low-fat milk
• 1/4 cup grated Parmesan cheese
• 1 cup shredded reduced-fat, sharp or extra-sharp Cheddar cheese
• 1/2 cup fat-free sour cream

Cook macaroni according to package directions. Drain and place in large saucepan. In medium saucepan over low heat, combine butter, onion and garlic. Cook until slightly translucent. Add to macaroni and turn to low heat. Mix in paprika, bell peppers, salt and black pepper, to taste. Gradually add milk. Cook, stirring constantly, for 10 minutes. Add Parmesan and cheddar cheeses and sour cream and stir until well blended. Remove from heat when cheese is melted. Serve immediately.

Makes 8 servings.

Nutrition information per serving: 198 cal., 6 g total fat (4 g saturated fat), 27 g carbo., 11 g pro., 3 g dietary fiber, 93 mg sodium.

This updated version of meatloaf has a savory yet sweet taste. It can also be used to make a juicy burger, another popular comfort food.

Meatloaf

• 1/2 pound ground turkey breast
• 1/2 pound ground turkey
• 1/3 cup ketchup
• 1 cup unseasoned bread crumbs, preferably whole-wheat
• 3/4 cup finely chopped onion
• 1 teaspoon dried basil
• 2 teaspoons dried oregano
• 2 garlic cloves, minced
• 1 large egg
• 1/2 cup shredded carrots
• 1/4 cup chopped fresh parsley
• 1/4 cup green bell pepper, minced
• 1/4 cup red bell pepper, minced
• Salt and freshly ground black pepper, to taste
• 3 tablespoons ketchup (optional topping)

Preheat oven to 350 F. Combine all ingredients except ketchup in large bowl. Place mixture in 9-by-5-inch nonstick loaf pan. Bake 1 hour, uncovered. Remove from oven and let stand 10 minutes. Spread 3 tablespoons ketchup on top, if desired. Cut into slices and serve.

Makes 5 servings.

Nutrition information per serving: 276 cal., 9 g total fat (2 g saturated fat), 25 g carbo., 23 g pro., 2 g dietary fiber, 463 mg sodium.

Copies of both AICR's "Comfort Foods" brochure and the brochure "The New American Plate," which describes in detail a new approach to eating that reduces the risk of both chronic diseases and unhealthful weight, are available free to consumers.

Requests can be made by telephone, at (800) 843-8114, ext. 65, between 9 a.m. and 5 p.m. EST, Monday through Friday.

On the Web:
www.aicr.org