Recipe Modification
Identify one of your favorite
recipes, and make healthful substitutions for the fat that is in the
traditional recipe. Use Handout 5-4: How
to Modify a Recipe as your guide for the recipe modification(s). Discuss
the items substituted for fat in your new recipe and their benefits to health
in one (1) to two (2) paragraphs. Include both recipes in your write-up. You may use choosemyplate.gov, the nutrients
report to complete the lipid analysis. You should report the nutrients and
caloric values as stated in the example below.
Handout 5-4: How to Modify a Recipe
Example #1: Lasagna[1]
|
Original |
Modified |
|
1/3 |
[omit oil] |
|
1 ½ c diced onions |
1 ½ c onion, 1 green pepper, ½ lb mushrooms |
|
2 cloves garlic |
2 cloves garlic |
|
1 ½ lb ground chuck |
¾ lb ground round |
|
2 t salt |
[omit salt] |
|
2 lb tomato sauce |
use no-added-salt type tomato sauce |
|
28 oz canned tomatoes |
use no-added-salt type canned tomatoes |
|
6 oz canned tomato paste |
use no-added-salt type tomato paste |
|
1 tbsp oregano |
2 t oregano, 2 t basil, ¼ c fresh parsley |
|
2 tsp onion salt |
[omit salt] |
|
1 lb lasagna noodles |
1 lb whole wheat lasagna noodles |
|
2 tbsp olive oil (to cook noodles) |
[omit oil] |
|
16 oz ricotta |
16 oz low-fat cottage cheese, pureed |
|
8 oz mozzarella |
8 oz part skim mozzarella |
|
10 oz parmesan |
4 oz parmesan |
|
oil to grease pan |
spray to grease pan |
Yield: 16 servings (2 9” x 12” pans)
|
Analysis |
Original |
Modified |
|
Energy (kcal) |
513 |
281 |
|
Protein (g) |
35 |
21 |
|
Fat (g) |
29 |
7 |
|
Sodium (mg) |
1121 |
380 |
|
Cholesterol (mg) |
73 |
32 |
|
% of calories from fat |
51% |
24% |
Example #2:
Spanakopita (Spinach Pie)[2]
|
Original |
Modified |
|
2.5 cups of boiled and drained spinach |
2.5 cups of boiled and drained spinach |
|
0.5 pounds 4.5% fat cottage cheese |
|
|
0.5 pounds feta cheese |
0.75 pounds of reduced-fat feta cheese |
|
4 Eggland’s Best whole eggs |
4 Eggland’s Best whole eggs |
|
0.5 pounds of phyllo dough |
0.5 pounds of phyllo dough |
|
1 teaspoon table salt |
1 teaspoon table salt |
|
1 teaspoon chopped parsley |
3 tablespoons chopped parsley |
|
0.75 cups of chopped white onions |
0.75 cups of chopped white onions |
|
0.75 pounds of unsalted butter |
0.4 pounds of unsalted butter |
Example #2: Spanakopita (Spinach Pie, continued)
|
Analysis |
Original (Serving) |
Modified (Serving) |
|
Energy (kcal) |
4376.60 |
3121.9 |
|
Protein (g) |
118.86 |
128.12 |
|
Fat (g) |
364.71 |
225.1 |
|
Saturated fat (g) |
223.06 |
130.9 |
|
Sodium (mg) |
7447.5 |
8828.9 |
|
Cholesterol (mg) |
1684.6 |
1227.4 |
|
% of calories from fat |
75% |
65% |
|
% of calories from saturated fat |
46% |
38% |
[1]
Source: Culinary Hearts Kitchen Course,
Tallahassee, Florida, as taught by Sandra Woodruff, M.S., R.D., with
permission.
[2]
Contributed by Mary Ellen Clark of Monroe Community College
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