GUILT-FREE comfort food

Feel good about serving (and enjoying) these yummy dishes.

Satisfy your cravings for flavor by using a few simple strategies at mealtime. Plan your menu around fresh vegetables instead of meat. Eat from all food groups, and pay attention while you eat. Turn off the TV, eat in the dining room, and enjoy every bite of one plateful.

For these recipes we cut calories by using low-fat dairy items, heart-healthy oils and spreads, leaner meats, and more high-fiber veggies. Follow our strategy, try the recipes, and savor the journey to good health. JOY E. ZACHARIA, R.D.

salad with red grapefruit-lemon vinaigrette

MAKES 6 SERVINGS

PREP: 15 MIN.

1/3 cup fresh red grapefruit juice

1 teaspoon grated lemon rind

2 tablespoons fresh lemon juice

2 tablespoons vegetable oil

2 tablespoons honey

1 ½ tablespoons Dijon mustard

¼ teaspoon salt

¼ teaspoon freshly ground pepper

1 (10-ounce) package chopped romaine lettuce

1 cup shredded carrots

1 cup red grapefruit segments

¼ small red onion, thinly sliced

¼ cup dry-roasted sunflower seeds (optional)

WHISK together first 8 ingredients in a small bowl.

COMBINE romaine lettuce, carrots, grapefruit segments, and sliced onion in a large bowl. Sprinkle with sunflower seeds, if desired. Serve with vinaigrette.

NOTE: Store remaining vinaigrette in an airtight container in refrigerator up to 1 week.

Per serving (with seeds): Calories 135 (53% from fat); Fat 7.9g (sat 0.8g, mono 2.6g, poly 4g); Protein 2.4g; Carb 17g; Fiber 2.8g; Chol 0mg; Iron 0.9mg; Sodium 209mg; Calc 38mg.

Per serving (without seeds)·. Calories 104 (45% from fat); Fat 5.3g (sat 0.6g, mono 2.1g, poly 2.2g); Protein 1.3g; Carb 15.4g; Fiber 2.2g; Choi 0mg; Iron 0.7mg; Sodium 209mg; Calc 35mg.

herb-and-veggie meatloaf

MAKES 8 SERVINGS

PREP: 20 MIN., COOK: 7 MIN., BAKE: 1 HR., STAND: 10 MIN.

For an equally flavorful, lower-fat version, try the Herb-and-Veggie Turkey Loaf. Shorten prep time by using jarred minced garlic and preshredded carrots, which you can also use in Salad With Red Grapefruit-Lemon Vinaigrette. Pair meatloaf with your favorite refrigerated or frozen mashed potatoes prepared with reduced-fat milk.

1 medium onion, chopped

1 teaspoon minced garlic

2 teaspoons canola or vegetable oil

1 cup shredded carrots

1 cup roasted garlic-and-herb pasta sauce, divided

1 ½ pounds extra-lean ground beef

8 ounces 50%-less-fat fresh pork sausage

1 (10-ounce) package frozen chopped spinach, thawed and drained

½ cup uncooked regular oats

2 teaspoons Italian seasoning

1 ¼ teaspoons salt

1 teaspoon pepper

1 large egg, lightly beaten

Vegetable cooking spray

Additional roasted garlic-and-herb pasta sauce (optional)

SAUTÉ onion and garlic in hot oil in a large nonstick skillet over medium-high heat 3 minutes. Add carrots, and sauté 3 to 4 minutes or until onion is tender; cool slightly.

COMBINE onion mixture, ½ cup pasta sauce, beef, and next 7 ingredients in a large bowl until blended. Shape mixture into a 10- x 5-inch loaf. Place on a rack coated with cooking spray; place rack in broiler pan coated with cooking spray.

BAKE at 350° for 45 minutes. Spread remaining ½ cup pasta sauce over loaf, and bake 10 to 15 more minutes or until a thermometer inserted into thickest portion registers 155°. Cover loosely with aluminum foil, and let stand 10 minutes. Serve with additional pasta sauce, if desired.

NOTE: For testing purposes only, we used Prego Roasted Garlic-and-Herb Pasta Sauce.

Per serving: Calories 240 (46% from fat); Fat 12.2g (sat 4.1g, mono 3.5g, poly 0.9g); Protein 21g; Carb 12g; Fiber 3.3g; Chol 65mg; Iron 3.4mg; Sodium 670mg; Calc 88mg.

herb-and-veggie turkey loaf: Substitute 2 pounds lean ground turkey for beef and pork. Proceed with recipe as directed.

Per serving: Calories 203 (25% from fat); Fat 5.6g (sat 1.5g, mono 1g, poly 0.6g); Protein 26g; Carb 12g; Fiber 3.3g; Chol 82mg; Iron 2.4mg; Sodium 884mg; Calc 83mg.

light pimiento cheese-stuffed celery

MAKES ABOUT 3 CUPS PIMIENTO CHEESE

PREP: 15 MIN.

Don't be tempted to use preshredded cheese. It takes a few more minutes to shred your own, but you'll be much more pleased with the creamy texture.

1 ¼ cups light mayonnaise

1 (4-ounce) jar diced pimiento, drained

1 teaspoon Worcestershire sauce

1 teaspoon finely grated onion

¼ teaspoon ground red pepper

2 (8-ounce) blocks 2% reduced-fat sharp Cheddar cheese, finely shredded

6 celery ribs, cut into 4-inch pieces

Garnish: paprika

STIR together light mayonnaise and next 4 ingredients in a medium bowl. Stir in cheese.

SPREAD 1 tablespoon cheese mixture into each celery rib. Garnish, if desired.

NOTE: Store remaining pimiento cheese mixture in an airtight container in refrigerator up to 1 week.

Per 4-inch piece with 1 tablespoon pimiento cheese: Calories 54 (68% from fat): Fat 4.1g (sat 1.8g, mono 0g, poly 0g); Protein 2.5g; Carb 1.5g; Fiber 0.4g; Chol 9mg; Iron 0.1mg; Sodium 147mg: Calc 75mg.

JOY E. ZACHARIA, R.D.

Copyright Southern Progress Corporation Jun 2005
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