CALONOTE LIGHTER HOME COOKING
Keep the familiar flavor.Cook it with fewer calories.
These are foods people already cook at home. Each guide changes the ingredient balance and cooking sequence to preserve flavor while lowering calories and grocery cost.
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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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