Healthy Comfort Food

By Nadine Anglin
Comfort food is such a necessary pick-me-up during our harsh Canadian winters that these filling, easy-to-make meals should be labelled a food group onto their own!

Quintessential Canuck classics like macaroni and cheese, meatloaf, beef stew, spaghetti and meatballs and chicken noodle soup are great in their traditional forms, but you can make them more healthful by cutting the fat and the calories while keeping the taste. See below for our 3 ways to give your favourites a makeover.

1. To lighten up your mashed potatoes, replace the heavy cream with low-sodium, store-bought chicken stock or switch to buttermilk. Despite its name, buttermilk is actually low in fat and will add a tart, buttery flavour to your dish. When choosing a potato, go for the Yukon Gold or Russet varieties since they contain more moisture and in turn will produce a creamier mash.

2. When making traditional mac and cheese, switch up regular macaroni for the whole wheat variety; a cup of whole wheat pasta provides a healthy dose of fibre. Instead of regular cheddar cheese, opt for a cheese with more kick such as Gruyere or Gouda since you only need half as much to get a powerful flavour punch. Toss in a few handfuls of baby spinach or broccoli florets into the cheesy mixture and you'll benefit from an extra kick of iron too.

3. Hearty meat dishes can always benefit from the ol' switcheroo: use leaner ground turkey, instead of ground beef; ground sirloin, instead of ground chuck; switch rib-eye steak for a leaner cut like filet mignon; and trade traditional bacon for turkey bacon or Canadian-style back bacon. Also try to reduce the amount of meat you consume in general and stretch out soups and stews with hearty seasonal vegetables like carrots, mushrooms and potatoes.

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Lean Shepherd’s Pie with Multigrain Buns
Yield: 8

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.
Ingredients:
Lean Shepherd's Pie With Multigrain Buns

* 900 gram ground beef (90% lean)
* 0.67 cup ketchup (2/3 cup)
* 2 1/2 tsp Worchestershire sauce
* 1 1/2 tsp Mrs. Dash Original Seasoning
* 3 cups boiling water (to allow for boiling down)
* 1 cup frozen peaches and cream corn
* 1 x 398 ml Can cream style corn
* 2 cups instant mashed potato flakes(or your own mashed potatoes)
* 1% milk and butter as needed
* 8 x multigrain buns


Directions:
Lean Shepherd's Pie With Multigrain Buns

1. Brown meat in large nonstick frying pan or wok at medium-high heat until meat is no longer red.
2. Add ketchup, Worcestershire sauce and spice to cooked meat. Stir well.
3. Boil water in kettle to use later for instant mashed potatoes.
4. Pour meat mixture into a large oven-safe pan or casserole.
5. Rinse frozen corn in colander and spread evenly over meat mixture.
6. Spread creamed corn over the frozen corn.
7. Prepare mashed potatoes according to instructions. Top casserole with mashed potatoes. (If you have never used instant potatoes before, they don’t look smooth, keep stirring until they are perfect).
8. Bake uncovered in oven for 40 minutes. Broil for a few minutes to crunch up the top.
9. Take Shepherd’s pie out, turn oven off and toss the buns in.
10. Let Shepherd’s pie stand for about 5 minutes.

Yukon Mash
Yield: 4

Buttermilk gives these potatoes a rich, creamy texture without adding a lot of fat. I left the skins on for added flavour. Yield is 4 servings.
Ingredients:
Caramelized Onions

* 2 tbsp butter
* 1 large onion, peeled, halved and thinly sliced
* Coarse salt and freshly cracked black pepper

Potatoes

* 1 1/4 lb. Yukon Gold potatoes, cut into large chunks
* 3/4 cup buttermilk
* 1 tbsp butter
* Coarse salt and freshly cracked black pepper
* 1 tbsp chopped fresh parsley
* 1 tbsp chopped chives


Directions:
Caramelized Onions

1. Heat the butter in a large nonstick skillet.
2. Add the onions and saute for about 20 minutes or until caramelized.
3. Season with salt and pepper.

Potatoes

1. Put the potatoes and some salt in a medium saucepan, add enough water to cover, and bring to a boil over high heat.
2. Reduce the heat to medium and simmer until the potatoes are fork tender, about 35 to 40 minutes.
3. Drain the potatoes well, reserving 1/3 cup of the cooking water.
4. Coarsely mash the potatoes with a masher.
5. Beat the buttermilk into the potatoes with a wooden spoon until thoroughly incorporated.
6. Add a little of the reserved cooking liquid.
7. Beat in the butter and lots of salt and pepper.
8. Stir in the chopped parsley and chives.
Full of Beans Chili
Yield: 8

Zesty beef and Italian sausage chili with two types of beans.

Per serving: 274 calories, 7.4 g total fat (3.4 g saturated fat), 24 g protein, 30 g carbohydrate, 10 g fibre, 47 mg cholesterol, 892 mg sodium.

Tip: If you can, make this chili one day before you want to serve it. It thickens as it sits overnight and tastes even better the next day! Heinz Baked Beans in Tomato Sauce are a good choice for this recipe and are usually available at grocery stores.
Ingredients:
Full of Beans Chili

* 1 lb. extra-lean ground beef
* 8 ounces light Italian sausage, casing removed, broken up
* 2 teaspoons minced garlic
* 1 cup diced red onions
* 1 cup diced celery
* 1 cup diced green bell pepper
* 1 1/2 Tbsps chili powder
* 1 1/2 teaspoons ground cumin
* 1 1/2 teaspoons dried oregano
* 1 tsp ground coriander
* 1/4 tsp ground black pepper
* 1 can (19 oz/ 540 ml) diced tomatoes, undrained
* 1 can (14 oz/398 ml) tomato sauce
* 1 cup beef broth
* 1/4 cup chopped celery leaves
* 1 can (19 oz/540 ml) red kidney beans, drained and rinsed
* 1 can (14 oz/398 ml) beans in tomato sauce (see Tip)
* 3 Tbsps chopped fresh cilantro
* 1 tbsp freshly squeezed lime juice
* 2 teaspoons liquid honey
* Grated light cheddar cheese for garnish, optional


Directions:
Full of Beans Chili

1. Cook sausage, beef, garlic and onions in a large pot over medium-high heat until meat is no longer pink. Add celery and green pepper. Cook and stir for 3 minutes, or until vegetables begin to soften.
2. Stir in chili powder, cumin, oregano, coriander, and black pepper. Cook for 1 more minute. Add undrained tomatoes, tomato sauce, beef broth and celery leaves. Bring mixture to a boil. Reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.
3. Add beans and simmer, covered, for 10 more minutes. Remove from heat. Stir in cilantro, lime juice and honey. Serve chili topped with grated cheddar, if desired.
Turkey, Sweet Potato and Bean Chili
Yield: 8
Ingredients:
Turkey, Sweet Potato & Bean Chili

* 1 tbsp vegetable oil
* 1 lb. extra lean ground turkey
* 2 sweet potatoes, peeled and cubed
* 1 onion, chopped
* 2 cloves garlic, minced
* 2 tbsp chili powder
* 1 teaspoons each ground cumin and coriander
* 1 tsp dried oregano
* 1/4 tsp red pepper flakes
* 1 can diced tomatoes
* 1 1/2 cups chicken stock
* 1 can each of black and red kidney beans
* salt and freshly ground pepper

Tex Mex Pita Crisps

* 3 tbsp olive oil
* 1 tsp Tex Mex spice blend
* 1/4 tsp garlic powder


Directions:
Turkey, Sweet Potato & Bean Chili

1. Heat the oil in a large saucepan over medium heat. Add the turkey and cook, breaking it up well with a wooden spoon, until no longer pink, about 5 minutes.
2. Add the sweet potatoes, onions and garlic, and cook, stirring frequently, for 5 minutes. Add seasonings, from the chili powder to the red pepper flakes, if using, and cook for 1 minute. Add the tomatoes with their juice and the chicken broth. Bring mixture to a simmer, cover the pan, and cook for 10 minutes, stirring occasionally. Meanwhile, rinse and drain the beans. Set aside.
3. Remove the cover, stir in the beans and simmer mixture until the potatoes are completely tender and the chili has thickened, about 20 minutes. Season, to taste, with salt and pepper. Serve chili in bowls and allow each person to choose their own garnishes from the chili bar.

Chili Bar: chopped chives, chopped tomatoes, chopped avocado, shredded lettuce, shredded cheddar, low-fat sour cream, hot pepper sauce & pita crisps. (See Tex Mex Pita Crisps recipe)

Tip:You could use pinto beans, white kidney beans or even chick peas as substitutes for the black and red kidney beans.

Tex Mex Pita Crisps

1. Preheat oven to 375 F/190 C. Cut each pita into 6 wedges. Open each wedge to form 2 triangles, resulting in a total of 24 pieces.
2. Lay pita triangles on a baking sheet in a single layer. Drizzle with olive oil and sprinkle with Tex Mex spice and garlic powder. Bake for 7-10 minutes, or until crisp. Remove from oven and cool. Serve.

Tip: If making pita crisps ahead, once they are completely cooled, they can be stored in a sealed plastic bag for several days
Macaroni and Cheese Casserole
Yield: 4
Ingredients:
Macaroni and Cheese Casserole

* 3 tbsp butter, unsalted (45ml)
* 4 tbsp all-purpose flour (60ml)
* 3 cups milk (750ml)
* 2 cups chopped and cooked broccoli and/ or cauliflower florets (500ml)
*

Adult

* 1 1/2 cup penne (375ml)
* 1 1/2 cups shredded smoked applewood cheddar or gruyere or smoked mozzarella (375ml)
* 1 tsp roasted garlic paste (5ml)

Children

* 1 cup elbow macaroni (250ml)
* 1 cup shredded old yellow cheddar (250ml)
*

Breadcrumb Topping

* 2 tbsp butter, melted (30ml)
* 1 1/2 cup Panko or fresh breadcrumbs (375ml)
* 1 tbsp chopped, parsley (adults) (15ml)

Roasted Garlic Paste

* 1 head, garlic
* 1 tbsp olive oil (15ml)


Directions:
Macaroni and Cheese Casserole

1. Preheat oven to 350F/180C.
2. Cook each pasta separately, in boiling salted water for 8 to 10 minutes, or until al dente. Drain and return to pots.
3. Melt butter in a saucepan until bubbling. Add flour and cook, stirring, over medium heat for 1 minute. Gradually add milk to flour mixture, whisking for about 5 minutes, or until thickened. Add vegetables.
4. Pour half of the sauce mixture into a bowl; add old yellow cheddar to bowl and applewood cheddar and roasted garlic to pot. Stir until melted. Add cheese sauces to pasta pots.
5. Divide mixtures into 8 oz. ramekins.
6. In a bowl, combine breadcrumbs, parsley, if using and butter. Top each ramekin with breadcrumb mixture.
7. Bake in centre of preheated oven for 20 to 30 minutes, until bubbly and breadcrumbs are golden.

Tip: Two casserole dishes can be used instead of individual ramekins.

Recipe can be used as a Quick Macaroni and Cheese – omit breadcrumbs and serve from saucepans.

Roasted Garlic Paste

1. Preheat oven to 350F/180C.
2. Cut top off garlic to expose cloves. Rub garlic with olive oil. Wrap in foil.
3. Bake in centre of oven, in a small baking dish for 45 minutes or until soft. Cool.
4. Squeeze out garlic into bowl and mash with fork. Refrigerate.
Asian Meatball Soup (Slow Cooker), Baby Carrots and Buns
Yield: 4

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.
Ingredients:
Asian Meatball Soup (Slow Cooker), Baby Carrots And Buns

* 1 1/2 lb. (675g) extra lean ground beef
* 2 tsp minced garlic
* 1/2 onion, sliced
* 1 tsp minced ginger
* 1 tsp ground pepper
* 1/3 cup soy sauce
* 2 L chicken stock
* 1 1/2 tsp hot chili sauce
* 300 g snow peas
* 2 x green onions, sliced
* 200 g broad egg noodles or rice noodles
* Baby carrots
* Equal parts low-fat mayo and sour cream for dip
* 1 tsp Mrs. Dash Original
* 4 – 6 multi grain buns


Directions:
Asian Meatball Soup (Slow Cooker), Baby Carrots And Buns

1. Boil large pot of water.
2. Shape meat into tight balls. Add to boiling water as you make them.
3. Set timer for 7 minutes after the last meatball goes into the water.
4. When timer rings for meatballs, drain off water and place meatballs in inner crock of slow cooker.
5. Add garlic, onion, ginger, pepper, soy sauce, chicken stock and hot chili sauce over meatballs. Stir. Cover and store in fridge overnight.
6. In the morning - return center pot with cover to the outer liner of slow cooker and set on low heat.
7. When you arrive home – add snow peas, green onions and egg noodles or rice noodles.
8. Set timer for 20 minutes.
9. Prepare dip with low-fat mayo, sour cream and Mrs. Dash Original.
10. Serve with buns.
Spaghetti with Lean Spicy Meat Sauce, Garlic Bread and Salad
Yield: 6

This recipe is part of a specially designed weekly meal plan. For a grocery list and other great recipes you can make in this meal plan, please click to the episode title above.
Ingredients:
Spaghetti With Lean Spicy Meat Sauce

* 6 l water
* 450 g extra lean ground beef
* 1 x onion finely chopped
* 1/2 green pepper finely chopped
* 10 x mushrooms sliced
* 2 x 750 ml Spicy Onion and Garlic Pasta sauce - 2 jars (750 ml each
* 350 g spaghetti pasta
* 1 tsp olive oil
* 1 tsp basil (Optional)

Garlic Bread

* 1 x Baguette or French loaf
* 2 tbsp butter or margarine
* 1/2 teaspoons garlic powder
* 1/2 teaspoons parsley flakes

Salad

* 1 x Bag of Romaine or Caesar salad mix.


Directions:
Spaghetti With Lean Spicy Meat Sauce

1. Fill large stove-top pot with water. Cover and bring to a boil
2. Brown meat at medium-high in large nonstick pot until meat is no longer red.
3. Add onion and green pepper to meat and mushrooms.
4. Add sauce to cooked meat and stir. Reduce heat and simmer for 15 minutes.
5. Place pasta in boiling water and stir. Cook uncovered for 10 minutes.
6. Rinse pasta in colander with hot water.
7. Return to pasta pot and toss with a little olive oil and basil.

Garlic Bread

1. Slice bread lengthwise, lightly butter and sprinkle with garlic powder and parsley.
2. Turn oven off and toss bread in, butter side up.

Salad

1. Rinse salad in salad spinner.
2. Serve with Caesar dressing.
Ooh-la-la-sagna!
Yield: 10

Cooking tip: When buying feta cheese for this recipe, look for the kind flavoured with sun-dried tomatoes and basil. When it comes to the shredded cheese, there are many delicious, pre-shredded 4-cheese blends on the market. Any blend labelled “Italian” would be perfect for lasagna, as would combinations of Asiago, Parmesan, Provolone, Monterey Jack, Mozzarella or Cheddar. Per serving: 399 calories, 15 g total fat (6.8 g saturated fat), 31 g protein, 35 g carbohydrate, 4.4 g fibre, 119 mg cholesterol, 815 mg sodium
Ingredients:
Sauce

* 5 x sun-dried tomatoes (not oil-packed)
* 2 teaspoons olive oil
* 1 1/2 cups chopped red onions
* 2 teaspoons minced garlic
* 1 1/4 pounds (568 g) extra-lean ground turkey
* 8 ounces (227 g) lean Italian turkey sausage
* 1 cup packed grated unpeeled zucchini
* 1 jar (700 mL) your favourite tomato-based pasta sauce
* 1 can (19 oz/540 mL) tomatoes with Italian herbs, undrained, chopped
* 1 tbsp dried Italian seasoning
* 1 tbsp balsamic vinegar
* 1 tbsp brown sugar
* 1/4 tsp freshly ground black pepper
* 1/4 cup minced fresh basil leaves

Filling

* 2 cups light ricotta cheese
* 2 ounces (57 g) crumbled feta cheese with herbs (see Tip)
* 1 pkg frozen spinach, thawed, squeezed dry and chopped
* 1 x egg
* 12 x whole wheat lasagna noodles
* 1 1/2 cups packed shredded 4-cheese blend (6 oz/170 g; see Tip)


Directions:
Sauce

1. Pour 1/2 cup of boiling water over sun-dried tomatoes and let soak while you prepare the sauce.
2. To make sauce, heat olive oil over medium-high heat in a large pot. Add onions and garlic. Cook and stir until onions have softened, about 4 minutes.
3. Add ground turkey and sausage, breaking up any large pieces. Cook until meat is no longer pink. Add zucchini and cook for 2 minutes. Add all remaining sauce ingredients, except fresh basil. When sun-dried tomatoes are soft enough, drain and chop them (fine) and add to sauce. Bring sauce to a boil.
4. Reduce heat to low and simmer, covered, for 20 minutes. Stir in minced basil and remove from heat.

Filling

1. Combine all filling ingredients in a medium bowl and mix well. Refrigerate until ready to use. Cook lasagna noodles according to package directions. Drain well.

To Assemble

1. Preheat oven to 375ºF. To assemble lasagna, lightly spray a deep 9 x 13-inch casserole dish with cooking spray. Spoon some meat sauce over bottom of dish.
2. Arrange 4 noodles over sauce and layer as follows: 1/3 meat sauce, 1/2 4-cheese blend, 4 noodles, 1/3 meat sauce, all of the ricotta/spinach mixture, 4 noodles, 1/3 meat sauce, 1/2 4-cheese blend.
3. Cover loosely with foil and bake for 30 minutes. Uncover and bake 10 more minutes. Let lasagna stand for 10 minutes before serving.
Starvin’ Guy Chicken Pie
Yield: 8

Individual chicken potpies with roasted chicken, mushrooms, Swiss cheese and a sweet-potato biscuit crust.

Per serving: 341 calories, 10 g total fat (4.5 g saturated fat), 26 g protein, 37 g carbohydrate, 3.3 g fibre, 72 mg cholesterol, 658 mg sodium.
Ingredients:
Filling

* 1 tsp olive oil
* 1 cup diced onions
* 1/2 cup diced celery
* 1 tsp minced garlic
* 3 cup thinly sliced mushrooms
* 3/4 cup frozen mixed peas and carrots, thawed
* 1 tsp dried thyme
* 1/4 tsp poultry seasoning
* 1 3/4 cups chicken broth
* 1 cup cream-style corn
* 1 cup 2% evaporated milk
* 3 Tbsps all-purpose flour
* 1/2 cup packed grated light Swiss cheese (2 oz/57 g)
* 1 tbsp chopped fresh parsley
* 1 x large rotisserie chicken, meat cut into chunks (light and dark meat)

Biscuit Topping

* 1 cup all-purpose flour
* 1/2 cup whole wheat flour
* 2 teaspoons baking powder
* 1 tsp baking soda
* 1/4 tsp salt
* 3/4 cup buttermilk
* 3/4 cup mashed/puréed cooked sweet potato (canned is fine)
* 3 Tbsps butter, melted


Directions:
Filling

1. Preheat oven to 400ºF. Place eight 7-oz ramekins on a baking sheet lined with foil and set aside.
2. To make filling, heat olive oil over medium-high heat in large non-stick pot. Add onions and garlic. Cook until onions begin to soften, about 3 minutes. Add celery and mushrooms and cook until mushrooms are tender. Stir in peas and carrots, thyme, and poultry seasoning. Cook 1 more minute. Add broth and corn and let mixture simmer, uncovered, for 2 minutes.
3. In a small bowl, whisk together evaporated milk and flour until smooth. Add to pot. Cook and stir until mixture thickens. Remove from heat. Add cheese and parsley and stir until cheese melts. Stir in cut-up chicken. Cover and keep warm.

Biscuit Topping

1. To make biscuit topping, combine both flours, baking powder, baking soda and salt in a large bowl. In a medium bowl, whisk together buttermilk, sweet potato, and 2 tbsp of the melted butter. Add wet ingredients to dry ingredients and stir gently until a ball is formed.
2. With floured hands, transfer biscuit dough to a lightly floured surface and press out or roll dough to about 1/3-inch thickness. Using 21/2-inch-round cookie cutter, cut dough into circles just slightly smaller than the top of your ramekins.
3. Fill ramekins with warm chicken mixture and top with biscuit. Brush tops of biscuit with remaining melted butter. Bake for 13 to 15 minutes, until filling bubbles and biscuits are puffed up a golden brown. Let stand for 5 minutes before serving. They’re very hot!
Smackaroni and Cheese
Yield: 6

Creamy macaroni and cheese with bacon and mushrooms.

Per serving: 384 calories, 14 g total fat (7.1 g saturated fat), 23 g protein, 38 g carbohydrate, 4.1 g fibre, 81 mg cholesterol, 644 mg sodium

Tip: The cheese-blend we prefer is a combination of provolone, asiago, parmesan and fontina cheese. It’s sold in a plastic tub where the specialty cheeses are found at your grocery store.
Ingredients:
Smackaroni and Cheese

* 1 tbsp butter
* 2/3 cup minced onions
* 4 ounces (120 g) turkey bacon, chopped (about 7 slices)
* 1 cup finely chopped shiitake mushrooms
* 1/2 cup frozen sweet green peas
* 1 can (14 oz/380 mL) 2% evaporated milk
* 2 Tbsps all-purpose flour
* 1/2 tsp dry mustard powder
* 1 cup packed shredded light old (sharp) cheddar cheese (4 oz/120 g)
* 1 cup packed shredded 4-cheese blend (4 oz/120 g; see Tip)
* Freshly ground black pepper
* 2 cups uncooked whole wheat macaroni


Directions:
Smackaroni and Cheese

1. You will need a deep, 10-inch, oven-safe non-stick skillet. Melt butter in skillet over medium-low heat. Add onions and chopped bacon. .
2. Cook slowly, stirring often, until bacon is lightly browned and onions are golden. This will take a good 10 minutes. (You may want to get the macaroni cooking at this time.)
3. Add mushrooms to skillet and cook until tender. Stir in peas until heated through
4. Preheat broiler. In a large measuring cup or medium bowl, whisk together evaporated milk, flour and dry mustard. Add to bacon and veggies in skillet. Cook and stir until sauce is bubbly and has thickened.
5. Remove from heat and stir in 3/4 of the cheddar and 3/4 of the 4-cheese blend. Stir until cheeses are melted. Add pepper. Add well-drained macaroni and mix until well-coated with sauce. Sprinkle remaining cheddar and remaining 4-cheese blend over top.
6. Place skillet under broiler until cheeses are melted and lightly browned.