Lighten up! Healthier versions of foods you love

Try lasagna, chocolate chip cookies and even fried chicken with less fat

The TODAY family learns how to eat healthier versions of their favorite, most indulgent meals, without skimping on taste.

Meredith:

Lasagna: Lightened up

Makes 12 servings

INGREDIENTS

• 1 pound ultra lean ground beef (90/10 or 96/4)

• 32-ounce tub of low-fat ricotta cheese

• Large jar of marinara sauce (28 ounces)

• 1 8-ounce can of chopped tomatoes in own juice

• 3 egg whites

• 1/3 cup 2% fat shredded mozzarella cheese, grated.

• 1/4 cup Parmesan cheese

• 1 pound lasagna noodles

• 1/2 cup fresh chopped parsley

• 1/2 cup mushrooms

• 2/3 cup shredded carrots

• 2/3 cup chopped onions

• 2/3 cup shredded zucchini

• 4-6 long strips of zucchini (to replace one layer of noodles) .

• Oregano, basil, salt, garlic or garlic powder, pepper – to taste – for sauce

Recipe continues below ↓

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DIRECTIONS

Brown beef in nonstick pan (sprayed with oil-spray). Add veggies and sauté until soft. Add blend of chopped tomatoes and marinara sauce. Simmer for about 20 minutes.

In a bowl, mix ricotta cheese with egg whites and parsley.

Put about 1/4 cup sauce in a lasagna pan. Add layer of noodles, cheese mix. Repeat. A total of 4 layers — 3 noodle layers, and 1 "zucchini noodle" layer.

Top with final layer of tomato sauce, and then sprinkle with mozzarella cheese and Parmesan. Bake at 375 degrees for about 45 minutes, until golden brown — cheese is crispy and golden.

Light recipe: 390 calories per serving; 10 grams fat
Original: 600 calories per serving; 32 grams fat

Ann:

Fettucini Alfredo: Lightened up

Makes 6 servings

INGREDIENTS

• 1 tablespoon butter

• 1 tablespoon flour

• 1 1/2 cups 2% milk

• 3/4 cup grated Parmesan cheese

• 4 ounces reduced-fat cream cheese

• Salt and pepper to taste

DIRECTIONS

Mix butter and flour to blend in a large saucepan over medium heat. Add milk and softened cream cheese. Stir until melted and well blended. Add grated Parmesan cheese and cook until melted and blended thoroughly with other ingredients, until creamy, about 5 minutes.

Serve with 2 ounces fettucini (uncooked; 8 servings per one-pound box), cooked as directed on package.

Light recipe (pasta and sauce): 370 calories and 8 grams of fat
Original: 650 calories and 26 grams fat

MANAGE YOUR RECIPES

Al:

Fried chicken: Lightened up

INGREDIENTS

• 3/4 cup bread crumbs

• 1/2 cup cornflake crumbs

• 3/4 cup flour

• 1 cup low-fat buttermilk

• Garlic powder, salt, pepper, cayenne pepper, paprika, to taste

• 3 skinless chicken breasts; 3 skinless thighs (bone in or boneless)

DIRECTIONS

Soak chicken in ice water for about 15 minutes to chill. Coat in low-fat buttermilk, then roll in crumb mix. Spray cookie sheet with olive oil spray (from a mister). Put chicken in single layer. Sprinkle with paprika. Spray lightly with olive oil mister. Bake at 350 degrees for about 40 minutes, or until internal temperature is 165 degrees and chicken is crispy.

Light recipe: One breast: 190 calories and 5 grams of fat; One thigh: 160 calories and 5 grams of fat
Original: One breast: 380 calories and 22 grams of fat; One thigh: 370 calories and 23 grams of fat

MANAGE YOUR RECIPES

Matt:

Chocolate chip cookies: Lightened up

Makes 24 cookies

INGREDIENTS

• 1 stick (1/2 cup) trans-fat-free margarine

• 1/2 cup white sugar

• 2/3 cup brown sugar

• 1 egg

• 2 cups flour

• 1 tsp baking soda

• 1 1/2 teaspoons vanilla

• 1 cup chocolate chips

DIRECTIONS

Cream butter and sugars together. Add eggs and vanilla, keep beating. Mix flour, salt, baking soda in separate bowl. Add to mixture. Mix in chocolate chips. Refrigerate for at least an hour.

Grease a cooking sheet with oil spray. Bake at 350 degrees for 10-12 minutes.

Light recipe: 115 calories per cookie; 6 grams of fat
Original: 165 calories per cookie, 13 grams fat