reduced-fat Archives - The Diet Oracle

Weeknight Mac and Cheese

Maureen — Fri, 24 Apr 2020 04:23:56 +0000

I’ve got a fantastic recipe for you today! If you’re looking for a little homey comfort that won’t blow the ole’ calorie budget, you’ve got to try my Weeknight Mac and Cheese! With a few smart substitutions and sneaky tweaks, you can enjoy this childhood favorite for just a fraction of the calories. Super creamy and cheesy, I think your whole family will love it–mine certainly did!

Who doesn’t love macaroni and cheese? Perfectly cooked elbow pasta covered with thick and gooey cheese sauce–the epitome of comfort food! It’s warm and satisfying and can please even your pickiest eater, but with some recipes pushing upwards of 1000 calories per serving (!), mac and cheese isn’t exactly waistline friendly.

Refusing to relegate mac and cheese to special occasions only, I wanted to come up with a recipe that I could feel good serving to my family any night of the week. A mac that makes for the perfect side but with enough nutritional heft to stand alone as a cozy and satisfying lunch. And perhaps most importantly, a recipe that my whole crew would LOVE.

Disclosure: This post contains affiliate links. This means I may earn a small commission at no extra cost to you when you shop using these links, which helps to make this blog possible. Thank you for your support!

Making a Lighter Mac and Cheese

There’s a reason most people think of macaroni and cheese as pure indulgence. Half and half, butter, loads of cheese, pasta–need I go on? One bite of that gooey goodness and we all know what we’re dealing with! Would it be possible to give this childhood favorite a nutrition makeover?

With my work cut out for me, I set out to do just that. I wanted to create a recipe for mac that would still be wonderfully creamy and cheesy, but fit for regular rotation at the dinner table. Furthermore, I didn’t really want to get into any weird ingredients or substitutions that would be hard to find. After all, much of the beauty of a good mac and cheese is its unfussy simplicity.

So here are the little swaps and tweaks I made for my own rendition of Weeknight Mac and Cheese. After a bit of trial and error, I think I’ve come up with something your whole family is going to love!

Evaporated Milk

Many recipes for macaroni and cheese begin with a bechamel, or thickened milk sauce, as a base that will ultimately become the cheese sauce. Using low-fat evaporated milk in place of half and half or regular milk is the perfect solution for a lighter mac and cheese for a couple different reasons.

Because it’s evaporated an has less water content, evaporated milk offers a creamier mouth-feel than regular milk. Definitely a plus when you’re cutting out fat but don’t want to lose that rich consistency!

The second reason evaporated milk is so good is that it’s a little more temperature stable and therefore less likely to give you grief. Where an unwatched milk-based sauce will occasionally break on you, evaporated milk is a little more forgiving. With a house full of kids and distractions, I’m all for more forgiving!

Watch the Butter

Many recipes for mac and cheese use several tablespoons of butter. Given that each tablespoon packs 100 calories and 12 grams of fat, I knew that every little bit I could cut out would have a big impact on my calorie count.

Because my primary reason for using butter has everything to do with the roux–the fat and flour mixture that thickens the milk sauce–it was important to use enough to get the job done. This is where using the evaporated milk makes a big difference!

By using the evaporated milk, I was able to get away with using just 1 tablespoon of butter and still come away with a sauce base that’s creamy and has good body to it. No need for several tablespoons!

Good Cheese, Just Less

While I could have gone with a reduced-fat cheese, I decided instead to reach for a good quality, aged cheddar and simply cut down on the amount. Though low-fat options can be tempting when you’re trying to lighten up a recipe, many simply do not melt well, making for a rubbery mess.

I’m a big fan of Tillamook products, especially their cheeses. Tillamook’s Medium-Cheddar Cheese is aged for over 60 days, has wonderful flavor, and melts beautifully. But if you have another brand you love, go for it!

With a great cheddar cheese and a bit of mozzarella thrown in for creaminess, the end result is a deceptively rich sauce with a fraction of the calories.

Sneaking in the Good Stuff

One super easy swap to sneak in a little more nutritional value to your mac is to replace your regular elbow macaroni with a whole grain or higher protein option.

I particularly love Barilla’s Protein+ pasta. Not only is it made with several whole grains and legumes for added fiber, vitamins, and minerals, but it boasts a whopping 10 grams of protein per serving. There are several shapes to choose from–including elbows–and my crew has never noticed a difference. I’d call that a win!

Weeknight Mac and Cheese

With these smart substitutions, I wouldn’t think twice about serving up hot bowls of mac and cheese to my boys for lunch or a making a quick batch to go with dinner. It’s comfort food you can feel good about and no one will even suspect it isn’t the full monty. Your family’s going to love it!

Weeknight Mac and Cheese

This Weeknight Mac and Cheese comes together in a snap and is so creamy and delicious, you won't believe it has over 60% LESS fat!

Course Main Course, Side Dish

Cuisine American

Keyword Cheese, Comfort Food, Healthy, Kids, Pasta

Total Time 25

Servings 6

Author Maureen @ The Diet Oracle

Ingredients

8 oz Barilla Protein+ elbow macaroni
1 Tbsp butter
1 Tbsp flour
12 fl oz evaporated milk, 2% (1 can)
4 oz medium cheddar cheese, grated (I like Tillamook)
1 oz part-skim mozzarella cheese, grated
½ tsp Creole seasoning (I like Tony Chachere's)
¾ tsp kosher salt
3-4 dashes Frank's RedHot Sauce (optional)

Instructions

In a medium saucepan, cook your macaroni in boiling water with a bit of salt according to the package instructions. Before draining, reserve a cup of the cooking water and set aside. Drain the elbows into a colander and return your pot to the stove top.
Adjust the heat under your saucepan to medium and add in the butter. Once the foaming subsides, sprinkle in the flour and whisk until smooth. Cook this roux for 1-2 minutes until golden.
Slowly whisk in the evaporated milk and continue to stir frequently until bubbles just start to break the surface. Continue stirring for another minute or two, allowing your sauce to thicken a bit.
Remove your sauce from the heat and stir in the cheeses, Tony's, salt, and Frank's (if using). Add your cooked macaroni back to the pot and stir well until every little elbow is covered in cheesy goodness. Return to the stove and stir until piping hot.
Serve immediately or cover and keep warm over low heat. If your mac seems a little dry come serving time, stir in a bit of that reserved cooking water to bring it back to the right consistency. Enjoy!

Notes

Nutrition information per serving (1/6 of recipe): 280 calories, 11 g total fat, 5 g saturated fat, 32 g carbohydrate, 3 g fiber, 17 g protein

This recipe has 33% fewer calories and 60% less fat compared to other popular macaroni and cheese recipes that use half and half and greater amounts of butter and cheese.

Did you try this recipe for Weeknight Mac and Cheese? Let me know how it went down in the comments!

Psst…Hungry for more? Check out more of my delicious recipes HERE!

The post Weeknight Mac and Cheese appeared first on The Diet Oracle.

Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip

Maureen — Sat, 01 Feb 2020 00:32:01 +0000

I’ve got another Super Bowl-worthy recipe for you today, folks! Though I have never been a fan of wings, I adore some fried chicken doused in spicy Buffalo sauce–buttery with a heat that gets you in the nose hairs, you know what I mean? A woman on a mission, I set out to make the best Buffalo chicken you’ve ever tasted and a dip that’s worthy to dunk it in. Though we can debate whether I’ve actually won the title for best Buffalo skewers, this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip will definitely light up your taste buds and lighten up your snack table.

The Chicken

So let’s talk about the chicken first. Instead of going the fried route, I wanted to create a chicken skewer that would bring all the heat but without that high calorie count. Using skinless chicken breasts was the obvious choice to bring down the calories, but we all know how bland those can be, no? A great marinade and sauce would be essential to bring that big flavor I was looking for.

The Sauce

With that in mind, I started working on the sauce and marinade. Knowing that I wanted a bold and complex recipe, it was important to strike the right balance of sweet, salty, savory, acidic, and of course, HEAT. Frank’s RedHot was, of course, a no-brainer. I love the flavor of those aged cayenne peppers! To deepen the heat even further and infuse just a bit of smokiness, I next added chili powder and smoked paprika to the mix. A dab of tomato sauce gives the sauce body and pairs with the honey to bring just a hint of sweetness. I finished this off with melted butter, tossed in a few extra odds and ends, et voila! The end result is everything I hoped it would be! Armed with this delicious Buffalo sauce and marinade, I was super excited to try it on my chicken skewers.

The Dip

And now for that Skinny Blue Cheese Dip! My friends, this one is nothing short of fantastic. If you love the veiny bleu stuff, this dip will soon become a staple. It’s creamy, tangy, and has the perfect amount of bite from the pungent Gorgonzola. And, wonder of wonders, this amazing dip has only 45 calories per serving! That’s over 60% fewer calories than your typical blue cheese dressing! Click here to get the recipe.

Putting it All Together

Though it took a bit of fiddling around with flavors and ingredients, these chicken skewers came together beautifully! Every bite bites back, from the homemade Buffalo sauce to the deceptively light blue cheese dip. They’d be the perfect addition to any snack table and with over 33% fewer calories than your typical Buffalo wings, you can indulge in this fan favorite without losing track of your goal!

Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip

Light up your taste buds with these fabulous Buffalo Chicken Skewers! The homemade Buffalo Sauce and Marinade has the perfect balance of spicy, savory, sweet, and of course, HEAT!

Course Appetizer, Main Course

Cuisine American

Keyword Chicken, Dip, Grilled, Spicy

Prep Time 10

Marinate 1

Servings 4

Author Maureen @ The Diet Oracle

Equipment

Gas or electric grill
4-6 metal skewers

Ingredients

1 lb boneless, skinless chicken breasts cut on the diagonal into 1½" strips
1 recipe Buffalo Sauce and Marinade (see ingredients below)
½ cup Skinny Blue Cheese Dip (see notes for link to recipe)

For the Buffalo Sauce and Marinade

⅓ cup Frank's RedHot
1 Tbsp distilled white vinegar
1 Tbsp tomato sauce
2 tsp honey
2 cloves garlic, finely minced
½ tsp chili powder
¼ tsp smoked paprika
½ tsp kosher salt
¼ tsp ground black pepper
3 Tbsp melted butter

Instructions

Begin by making the Buffalo sauce and marinade. Measure all the ingredients into a small glass bowl and stir well to combine. Set aside.
After slicing the chicken breast, pop it into a gallon-sized zip-lock sack. Pour in about ½ of the Buffalo sauce, squeeze out the air, and zip it shut. Gently squish it all around to coat your chicken completely. Put it in the fridge to marinate for at least 1 hour.
When it's time to get cooking, pre-heat your grill over high heat until the temperature inside reaches 450° or higher. Or, if using an electric grill, heat it up on HIGH and watch for your temperature indicator light to go off.
While the grill is heating, pull your marinated chicken out of the fridge. Grab your metal skewers and a clean cookie sheet. (I also like to put on a pair of clean dish gloves to keep that hot sauce off my hands and out from under my fingernails!) Thread 2-3 pieces of chicken onto each skewer and transfer to the waiting cookie sheet. Discard any marinade that's come into contact with the raw chicken.
Once every piece is skewered, transfer your skewers to the hot grill and turn down your grill temperature to maintain about 375°-400° (or turn down your electric grill to medium-high). As the chicken is cooking, brush those skewers with some of the leftover Buffalo sauce to add even more flavor, if desired. (If you're wanting to serve sauce on the table, just be sure to set some aside that won't come into contact with the uncooked chicken!) Grill for approximately 4 minutes on each side, for a total of 8 minutes. The chicken is done when its juices run clear and an internal temperature reads 165°.
Though you can definitely serve these on the skewers, I usually slide the chicken off onto a platter for easy eating and dipping. Serve alongside any reserved Buffalo sauce, the Skinny Blue Cheese Dip, and enjoy!!

Notes

Nutrition information per serving (4 oz grilled chicken with 1 Tbsp Buffalo sauce): 175 calories, 7 g fat, 3 g saturated fat, 0 g carbohydrate, 28 g protein

If serving with Skinny Blue Cheese Dip, 2 Tbsp dip would add 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, and 2 g protein.

Did you try this recipe for Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip? Let me know how it went down in the comment section below!

The post Grilled Buffalo Chicken Skewers with Skinny Blue Cheese Dip appeared first on The Diet Oracle.

Skinny Blue Cheese Dip

Maureen — Fri, 31 Jan 2020 06:30:13 +0000

If you love blue cheese dip, this one’s for you. Though I’m not typically a huge fan of veiny cheeses, I will make an exception for this dressing any day of the week. It’s creamy and delicious with the perfect amount of bite. Oh, and did I mention it has only 45 calories per serving? So next time you want to indulge without hindering your goals, give this Skinny Blue Cheese Dip a try! You won’t regret it.

A Lighter Dip

So how did I manage to make this dip so delicious for just a fraction of the calories? It’s all about the smart substitutions! By swapping out regular mayonnaise and sour cream for light mayo, low-fat Greek yogurt, and low-fat buttermilk, you get a creamy and tangy dip for over 60% fewer calories without sacrificing flavor or texture. In fact, this dressing tastes so rich, you’ll have a hard time believing it isn’t full-fat!

Though it might be tempting with a dip like this to go fat-free everything, reaching for low-fat options will help you cut back on calories without losing that rich flavor and texture that fat provides. Personally, I love Best Foods Light Mayonnaise and Fage Total 2% Greek yogurt in recipes because they really deliver that creamy consistency without the extra grams of fat. If you, however, have a different brand that you love, go with it!

Whipping up this dip couldn’t be any easier. Simply measure your ingredients into a medium-sized bowl, fold gently to combine, and then chill for a few hours to let those flavors get together. And, if you end up with leftover dip (as unlikely as that may be), it can be kept in the fridge for up to 5 days.

So Versatile

This Skinny Blue Cheese Dip is so good, you’ll be looking for excuses to scoop it up. Veggies? Check. Chips? Most definitely. Buffalo chicken? Hello! And this dip also doubles as a fantastic salad dressing. It’s so versatile, you’ll want to keep a batch at the ready!

So next time you need a dip that won’t blow your calorie budget, give this recipe a whirl! Whether you’re looking for something delicious to add to your Super Bowl snack table or simply want a healthier dressing for your favorite Cobb salad, you will love the bold flavor of this Skinny Blue Cheese Dip.

Skinny Blue Cheese Dip

A creamy blue cheese dip so delicious, you won't believe it isn't full fat!

Course Appetizer, Condiment

Keyword Dip, Reduced-Calorie, Reduced-fat

Prep Time 10

Chill Time 3

Servings 8

Author Maureen @ The Diet Oracle

Ingredients

⅓ cup light mayonnaise (I used Best Foods)
⅓ cup low-fat Greek yogurt (I used Fage 2%)
2 Tbsp low-fat buttermilk
3 Tbsp blue cheese crumbles I used Gorgonzola
1 clove garlic, minced finely
1 pinch kosher salt
1 pinch ground black pepper
1-2 dashes cayenne pepper

Instructions

Gently fold together all ingredients in a small bowl. Cover and chill for 3 hours to allow the flavors to meld.
Serve as a dip with your favorite chips, veggies, or chicken tenders. Also works great as a salad dressing! Store in the refrigerator for up to 5 days. Makes about 1 cup of dip.

Notes

Nutrition information per serving (2 tablespoons dip): 45 calories, 4 g fat, 1 g saturated fat, 1 g carbohydrate, 0 g fiber, 2 g protein

Did you try this recipe for Skinny Blue Cheese Dip? Let me know how it went in the comments below!

The post Skinny Blue Cheese Dip appeared first on The Diet Oracle.

Skinny Chip Dip

Maureen — Thu, 30 Jan 2020 05:08:16 +0000

I’ve got a quick and easy recipe for you today that’s perfect for your snack table! If you love a classic French onion chip dip, this Skinny Chip Dip is for you. Not only is it loaded with savory flavor, but you get all that creamy goodness for over 70% fewer calories than other full-fat dips! Your friends and family will be none the wiser and you can feel good knowing you’ve got something waistline-friendly in your starting lineup.

Disclosure: This post contains affiliate links. This means I may receive a small commission at no extra cost to you when you shop with these links, which helps to make this blog possible. Thank you for your support!

Super Easy and Versatile

So this recipe couldn’t be easier. Simply combine your ingredients in a medium-sized bowl and fold everything together with a rubber spatula. Cover and pop in the fridge for a few hours to let the flavors get happy and that’s it!

Serve this dip with your favorite chip or a colorful veggie tray–so good! If going the chip route, pick one that’s sturdy enough for scooping into this thick and creamy dip. Also remember that those chip calories can pile up fast, so be sure to serve yourself a portion and try to avoid snacking straight from the bag–that’s a surefire way to lose track of just how much you’ve eaten.

Making a Lighter Dip

The base of this creamy dip is made with a combination of good quality light mayonnaise, light sour cream, and fat-free Greek yogurt. Not all brands are created equal and I personally enjoy the Best Foods, Tillamook, and Fage brands for these particular items, respectively. They are each creamy, thick, and have a full-bodied flavor. If, however, you have a different favorite brand, go with it!

Though a person might be tempted to go with fat-free everything for a dip like this, I feel like having that bit of fat keeps the dip from tasting flat. And trust me, when you taste this rich dip, you’ll have a hard time believing it’s not full-fat!

Skinny Chip Dip

A creamy, savory dip that's perfect with chips or veggies–and with over 70% fewer calories!

Course Appetizer, Condiment

Keyword Dip, Reduced-Calorie, Reduced-fat

Prep Time 10

Chill time 4

Servings 16 servings

Author Maureen @ The Diet Oracle

Ingredients

⅓ cup light mayonnaise (I used Best Foods)
⅔ cup light sour cream (I used Tillamook)
1 cup fat-free Greek yogurt (plain, unsweetened) (I used Fage 0%)
1½ tsp dried parsley
1½ tsp dill (fresh or freeze-dried) (I used Litehouse)
¾-1 tsp Tony Chachere's Original Creole Seasoning, or other seasoning salt
¼ tsp Worcestershire sauce
1-3 dashes Frank's Red Hot
2 tsp fresh chives, minced (optional)

Instructions

Combine all ingredients in a medium-sized bowl and fold everything together with a rubber spatula.
Cover and refrigerate for 3-4 hours to allow the flavors to meld. Serve with your favorite chip or a veggie tray! Makes about 2 cups of dip.

Notes

Nutrition information per serving (2 tablespoons dip): 30 calories, 2 g total fat, <1 g saturated fat, 2 g carbohydrate, 0 g fiber, 2 g protein

Did you try this recipe for Skinny Chip Dip? If so, let me know how it went down in the comments!

Psst…Hungry for more? Check out other delicious recipes from the Diet Oracle’s kitchen HERE!

The post Skinny Chip Dip appeared first on The Diet Oracle.