CALONOTE · LIGHTER AMERICAN HOME COOKING
Comfort food classics.A lighter way to cook them.
From mac and cheese to meatloaf, each guide changes the specific ingredient or cooking step that makes a familiar American dinner heavier than it needs to be.
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30 recipes
Hoppin' John balances black-eyed peas, greens and brown rice
Black-eyed peas, brown rice, collard greens and a little smoked turkey make a savory Hoppin' John bowl for about 455 calories.
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Red Beans and Rice turn creamy from mashed beans, not sausage fat
Creamy red beans, vegetables and a modest amount of chicken sausage served over brown rice make a 480-calorie Louisiana-style bowl.
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Blackened Chicken gets its crust from dry spice and high heat
Spice-crusted chicken breast with corn, peppers and brown rice makes a smoky blackened dinner for about 485 calories per plate.
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Salmon Patties turn crisp with oats and a hot sheet pan
Salmon, oats, celery and herbs form crisp oven-baked patties served with lemon yogurt for about 410 calories per plate.
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Baked Ziti balances measured pasta with vegetables and ricotta
Measured ziti, turkey, spinach and mushrooms bake in tomato sauce with a light ricotta layer for about 505 calories per square.
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Cornbread stays moist with yogurt and whole corn kernels
Stone-ground cornmeal, yogurt and whole corn kernels make tender skillet cornbread with about 205 calories in each measured square.
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A vegetable Omelet stays tender with two eggs and low heat
A two-egg omelet packed with mushrooms, spinach and peppers and finished with measured cheese makes a 365-calorie breakfast.
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Egg Salad Sandwich gets creamy from yolk and Greek yogurt
Chopped eggs, celery, herbs and Greek yogurt make a creamy whole-grain egg salad sandwich for about 385 calories per serving.
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Chicken Enchiladas use salsa, vegetables and a thin cheese cap
Corn tortillas wrapped around chicken, beans and zucchini bake under red chile sauce and a modest cheese layer for about 465 calories.
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Quesadillas stay crisp with beans and measured cheese
Crisp skillet quesadillas filled with black beans, chicken, peppers and measured cheese make a complete meal for about 445 calories.
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Fajitas get the skillet char before the chicken goes in—no oil-heavy marinade
Lime-spiced chicken, deeply charred peppers and two measured tortillas make a sizzling fajita dinner for about 485 calories.
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Chicken and Dumplings stay cozy with smaller dumplings and a broth-first base
Skinless chicken, plenty of vegetables and evenly scooped drop dumplings create a comforting bowl for about 480 calories per serving.
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Baked Beans turn smoky with toasted tomato paste—not bacon grease
White beans, tomato paste, smoked paprika and apple make thick home-baked beans for about 315 calories per filling serving.
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Turkey Meatballs stay juicy when oats hydrate before the meat goes in
Hydrated oats, squeezed zucchini and a hot oven keep lean turkey meatballs tender at about 390 calories with tomato sauce and a grain side.
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A Breakfast Burrito stays full with beans and crisp potatoes—not a giant tortilla
Eggs, black beans, peppers and crisp potatoes fill an eight-inch tortilla for a balanced breakfast burrito at about 445 calories.
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Tuna Casserole turns creamy with browned mushrooms and milk—not canned soup
Tuna, peas, browned mushrooms and a light milk sauce make a creamy, crisp-topped noodle casserole for about 465 calories per serving.
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Pot Roast tastes richer after the fat is chilled—not stirred into the gravy
A trimmed chuck roast, deeply browned vegetables and defatted braising liquid make a generous pot roast dinner for about 520 calories.
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Sloppy Joes get saucy from lentils and peppers—not a second pound of beef
Lean beef, brown lentils and finely diced peppers create a scoopable Sloppy Joe with a whole-grain bun for about 430 calories.
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Roast Chicken needs crisp skin on the plate—not fat under the vegetables
Herbs under the skin, a vegetable roasting rack and defatted pan juice produce a complete roast chicken dinner for about 510 calories.
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Spaghetti and Meatballs stay tender with grated zucchini—not extra oil
Lean meatballs, grated zucchini and a properly reduced tomato sauce make a full spaghetti dinner for about 495 calories per serving.
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