Tanya Zuckerbrot
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Low-Fat Cornbread
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Recipe may vary from photograph.
Photo: Photodisc
We all love cornbread, but even a small piece can contain up to 300 calories -- and that's without the butter! A reader who remains anonymous is searching for a healthy cornbread recipe so that she can enjoy it along with her family and friends, rather than pretending not to care for it because of it's high calorie content.
Traditional cornbread is usually full of butter and sugar. I am replacing sugar with a dash of Sun Crystals, which contain half the calories of regular sugar. I am switching out the butter for fat-free Greek yogurt. Greek yogurt is high in calcium and protein and low in lactose, making this suitable for people who are lactose intolerant. I am also adding a cup of canned corn to provide fiber and texture to the dish, by doing this I am also cutting the fat per serving since corn is naturally low in fat. Corn also contains B vitamins, which have been shown to help improve memory and aid in reducing the risk for colon cancer and heart attack. Corn also contains zeaxanthin and lutein, which aid in eye and heart health.
Try this delicious cornbread recipe!
Cheesecake Parfait with Blackberry Sauce
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Recipe may vary from photograph
Photo: Getty Images
I switched out the full-fat cream cheese for the fat-free version and traded the white sugar for a zero-calorie sweetener -- this reduced the fat and sugar content tremendously. For a kick of fiber, I included raspberries and blackberries, which also contain high levels of vitamin C and potassium. By swapping traditional cheesecake for my low-fat version, you are not only eating a fraction of the calories and fat, you are also getting a full serving of fruit from the berries. Sneaking a serving of fruit into your meal may not seem like a big deal, but most adults and children do not meet their daily recommendation of fruit and vegetables.
Want a better way to help meet your requirements? Try my delicious dish and satisfy your cheesecake craving!
Guilt-Free Fettuccine Alfredo
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Recipe may vary from photograph. Photo: Getty Images
When I go to an Italian restaurant, I often pass on most people's favorite pasta dishes and opt for a piece of fish or grilled chicken and veggies. I know that Fettuccine Alfredo can be up to 800 calories! Although it is delicious, the calories, saturated fat and carbs are through the roof. In addition, there is barely any fiber in the dish. Rather than give into temptation, I make my own low-fat, low-carb Fettuccine Alfredo that is sure to satisfy even the biggest pasta lover.
I replace the pasta with Shirataki noodles, which have only 20 calories per serving (pasta is 120)! Instead of cream, butter and full-fat cheese, I use laughing cow light spreadable cheese, low-fat ricotta and Parmesan to add extra flavor and protein. In order to add fiber to the dish, I throw in some spinach, onion and mushrooms. Spinach is high in calcium, which helps prevent osteoporosis.
Try my delicious, guilt-free Fettuccine Alfredo that is low in calories and fat, but full of flavor.
Diet-Friendly Tandoori Chicken
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.
Sandy from Brooklyn, N.Y. asked for a recipe rehab of her favorite dish -- Chicken Tikka Masala. Sandy has been watching her weight for the past year and has dropped 20 pounds! The cuisine she misses most since she began dieting is Indian food. She loves Indian food because it is filled with flavor and spices. She also knows, however, that with the delicious flavor comes fattening cheese and heavy cream, making this meal a diet disaster. Sandy wants a dish that will satisfy her craving without packing on the pounds. My Tandoori Chicken is loaded with the same flavorful spices as the Chicken Tikka Masala, but I cut out the fat. My lean, protein-filled rehab of the dish will be sure to satisfy even the most devoted Indian food-lover like Sandy.
I have tweaked the recipe by swapping the full-fat yogurt, butter and heavy cream with fat-free Greek yogurt. The rehabbed dish contains most of the same flavors from the Chicken Tikka Masala, such as garlic, cumin, cayenne pepper, turmeric and ginger. Sandy will be able to reap the benefits without the fat weighing her plate down. Cayenne pepper and ginger give a spicy kick to this dish, while aiding the body with digestion. Ginger is also famous for its ability to cure nausea. A known benefit of cayenne is that it promotes blood circulation and clears up stuffy sinuses. Good news for Sandy -- there is evidence that cayenne pepper is also responsible for reducing fat and calorie intake! Try my healthy and tasty Tandoori chicken that skimps on fat, not flavor.
Recipe may vary from photograph
Photo: FotoosVanRobin, Flickr
I have tweaked the recipe by swapping the full-fat yogurt, butter and heavy cream with fat-free Greek yogurt. The rehabbed dish contains most of the same flavors from the Chicken Tikka Masala, such as garlic, cumin, cayenne pepper, turmeric and ginger. Sandy will be able to reap the benefits without the fat weighing her plate down. Cayenne pepper and ginger give a spicy kick to this dish, while aiding the body with digestion. Ginger is also famous for its ability to cure nausea. A known benefit of cayenne is that it promotes blood circulation and clears up stuffy sinuses. Good news for Sandy -- there is evidence that cayenne pepper is also responsible for reducing fat and calorie intake! Try my healthy and tasty Tandoori chicken that skimps on fat, not flavor.
Dine Out Without Breaking the Diet Bank
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods.
Dining out should be a leisurely activity. If you are on a diet, do not stress at the glance of a menu. Follow these simple suggestions, and you can enjoy eating out without sabotaging your diet.
If you eat bread, dessert and have a few glasses of wine during dinner, you could be consuming up to 1,000 extra calories at your meal -- that's not even counting the appetizer and main course! Lets face it, who stops at just one dinner roll? At around 120 calories a pop and another 130 calories for a dip or two of olive oil, the calories add up quickly. In addition, most people have at least two glasses of wine at dinner (approximately 90 calories per glass). If you give in to the temptation of dessert, it could cost you anywhere from 200 to 600 calories. This is a dieter's nightmare!
Because I dine out often, I have learned to choose my poison, so to speak. Rather than go all-out and reach for the bread basket, a glass of wine and dessert, I choose one. I always tell my patients to order a soup (non-cream based) or garden salad with dressing on the side as an appetizer -- this way they won't be tempted by the bread. And, if you choose a decadent dessert, just a few bites should suffice. I call it the three-bite rule; it's all you need to feel satisfied. After all, you shouldn't be eating dessert out of hunger, it's all about the flavor. The first three bites are the most flavorful and will satisfy your sweet tooth. If you choose alcohol, it does not mean you need to binge drink. Have one or two glasses of wine or vodka with club soda, and you will be able to take the edge off with few calories. By following these simple rules, you can cut around 800 calories from your next dinner!
Think calories don't count? Think again, because they do.
Photo: Getty Images
If you eat bread, dessert and have a few glasses of wine during dinner, you could be consuming up to 1,000 extra calories at your meal -- that's not even counting the appetizer and main course! Lets face it, who stops at just one dinner roll? At around 120 calories a pop and another 130 calories for a dip or two of olive oil, the calories add up quickly. In addition, most people have at least two glasses of wine at dinner (approximately 90 calories per glass). If you give in to the temptation of dessert, it could cost you anywhere from 200 to 600 calories. This is a dieter's nightmare!
Because I dine out often, I have learned to choose my poison, so to speak. Rather than go all-out and reach for the bread basket, a glass of wine and dessert, I choose one. I always tell my patients to order a soup (non-cream based) or garden salad with dressing on the side as an appetizer -- this way they won't be tempted by the bread. And, if you choose a decadent dessert, just a few bites should suffice. I call it the three-bite rule; it's all you need to feel satisfied. After all, you shouldn't be eating dessert out of hunger, it's all about the flavor. The first three bites are the most flavorful and will satisfy your sweet tooth. If you choose alcohol, it does not mean you need to binge drink. Have one or two glasses of wine or vodka with club soda, and you will be able to take the edge off with few calories. By following these simple rules, you can cut around 800 calories from your next dinner!
Think calories don't count? Think again, because they do.
Turkey Chili
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an e-mail at reciperehab [AT] thatsfit [DOT] com.
When it's cold outside, there's nothing that warms my belly more than a big delicious bowl of chili. Unfortunately, the dish can be loaded with saturated fat from the beef, cheese and sour cream. If you are not careful, a classic bowl of beef chili with its toppings can cost you up to 600 calories! My turkey chili will be sure to satisfy without packing on the pounds.
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.
Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.
Recipe may vary from photograph.
Photo: Corbis
Lean turkey, beans and veggies make a great combo for a high-fiber, protein-filled meal. Kidney beans are rich in soluble fiber, which can help many digestive disorders. They are also low in sodium and a good source of potassium, iron, manganese, folate, copper and zinc. Because of their nutritional qualities, consuming beans as part of a healthy diet can help reduce blood pressure and lower certain risk factors for disease, including cancer.
Top this dish with low-fat, grated cheddar cheese, diced onion and low-fat sour cream for extra flavor and protein without the fat.
Sweet and Sour Chicken
Recipe Rehab with Tanya Zuckerbrot
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!
As the weather turns cooler and life gets more hectic with the kids back at school, it is easy and relatively economical to order Chinese takeout for the family. But, take a look at a menu, and you are overwhelmed with options, most of which are bursting with sodium and saturated fat. Even an option which sounds healthy is typically battered with brown sauce -- which can add 500 calories and 4,000 milligrams of sodium to the dish! Many Chinese restaurants will offer "diet-friendly" choices consisting of steamed vegetables with a protein and the sauce on the side. Read: No flavor.
My sweet and sour chicken recipe will give you the Chinese flavor you love without the excess fat and calories. A typical portion can cost you up to 600 calories, 15 grams of fat and 350 milligrams of sodium and is devoid of nutritional value, except for protein from the chicken. By adding broccoli and red pepper to the dish, I am able to boost the vitamin/nutrient content, including vitamin C. Vitamin C is a powerful antioxidant that can fight off free radicals and even help your immune system during the winter months. Although the evidence suggests it cannot prevent a cold, having 500-1,000 milligrams a day of vitamin C can help reduce the severity of cold symptoms. Serve this dish with brown rice, instead of white, to add more fiber, and you've got a delicious meal the whole family can enjoy.
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| Recipe may vary from photograph. Photo: Alamy |
My sweet and sour chicken recipe will give you the Chinese flavor you love without the excess fat and calories. A typical portion can cost you up to 600 calories, 15 grams of fat and 350 milligrams of sodium and is devoid of nutritional value, except for protein from the chicken. By adding broccoli and red pepper to the dish, I am able to boost the vitamin/nutrient content, including vitamin C. Vitamin C is a powerful antioxidant that can fight off free radicals and even help your immune system during the winter months. Although the evidence suggests it cannot prevent a cold, having 500-1,000 milligrams a day of vitamin C can help reduce the severity of cold symptoms. Serve this dish with brown rice, instead of white, to add more fiber, and you've got a delicious meal the whole family can enjoy.
Blueberry Bran Muffins
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!
Every couple of years, there is a new culprit to blame for the obesity epidemic in America. Red meat, carbohydrates, saturated fat and high fructose corn syrup have all been charged with the crime at one point or another. But the bottom line and true reason is that the portion sizes deemed by the American Dietetic Association are a thing of the past. We are a country of abundance, with a surplus of food, and now, exponentially-larger portions sizes are the standard. Without them, we don't feel like we've gotten our money's worth of food. Quiz yourself at the National Heart Lung and Blood Institute to see if your portion sizes are preventing you from making your goal weight.
One area where this holds especially true is with baked goods. Many Americans still think that a muffin is a healthy breakfast option. The reality is that a blueberry muffin at Dunkin Donuts has 510 calories, 16 grams of fat, no fiber, and is actually four servings compared to the standard. A muffin should not be the size of a softball; it should be 2 1/4-inch in diameter, the size found in that tin at home that makes one dozen muffins.
My muffin recipe sticks to that standard and tastes delicious, much better than anything commercially prepared. So skip the drive-through on your way to work. Get your satisfaction from a homemade baked good, which is filling because of my swap for whole-wheat flour and addition of bran cereal. You can make these healthy, low-fat muffins in bulk and freeze them so you'll always be prepared during your morning rush.
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| Recipe may vary from photograph. Photo: nimetimesthree, Flickr |
One area where this holds especially true is with baked goods. Many Americans still think that a muffin is a healthy breakfast option. The reality is that a blueberry muffin at Dunkin Donuts has 510 calories, 16 grams of fat, no fiber, and is actually four servings compared to the standard. A muffin should not be the size of a softball; it should be 2 1/4-inch in diameter, the size found in that tin at home that makes one dozen muffins.
My muffin recipe sticks to that standard and tastes delicious, much better than anything commercially prepared. So skip the drive-through on your way to work. Get your satisfaction from a homemade baked good, which is filling because of my swap for whole-wheat flour and addition of bran cereal. You can make these healthy, low-fat muffins in bulk and freeze them so you'll always be prepared during your morning rush.
Chicken Parmigiana
Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!
Who doesn't love an Italian Parmigiana dish? From eggplant to chicken, I can eat it all, but unfortunately, the recipe for whichever base you chose calls for breading, frying and lots of cheese. Ruth from Edenton, N.C. wants to know how to make for her husband and herself a healthy and hearty dish that tastes good and is easy to prepare.
To make over this dish, I first check that my protein is a lean cut, whether it be poultry or veal. Often times, restaurants will use fattier cuts for flavor, but in actuality, leaner cuts of meat tend to be cheaper at the supermarket. Second, do not underestimate the power of marinara sauce. It is an excellent source of lycopene, which is an antioxidant that gives the tomato its reddish color. When the tomato is processed, it releases more of this nutrient to be readily available for your body to use. Lycopene is well studied, and it may be beneficial to reduce the risk of certain cancers. A diet rich in lycopene (about 30 mg/day) also may help protect the skin from sun damage as presented at the British Society for Investigative Dermatology last year. I often cook with this potential "beauty food," but I opt for a lower-sodium version if I don't have time to make my own.
Finally, for the breading, I use my secret ingredient, which is an über-helpful new product: GG Bran Sprinkles (found online or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20 percent of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. By mixing this fiber with some seasoning and Parmesan cheese, I have a low-calorie, crunchy and flavorful coating that no one can resist.
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| Recipe may vary from photograph. Photo: Carl Tremblay, Getty Images |
To make over this dish, I first check that my protein is a lean cut, whether it be poultry or veal. Often times, restaurants will use fattier cuts for flavor, but in actuality, leaner cuts of meat tend to be cheaper at the supermarket. Second, do not underestimate the power of marinara sauce. It is an excellent source of lycopene, which is an antioxidant that gives the tomato its reddish color. When the tomato is processed, it releases more of this nutrient to be readily available for your body to use. Lycopene is well studied, and it may be beneficial to reduce the risk of certain cancers. A diet rich in lycopene (about 30 mg/day) also may help protect the skin from sun damage as presented at the British Society for Investigative Dermatology last year. I often cook with this potential "beauty food," but I opt for a lower-sodium version if I don't have time to make my own.
Finally, for the breading, I use my secret ingredient, which is an über-helpful new product: GG Bran Sprinkles (found online or in health food stores). They look like breadcrumbs but are made from bran, which is low in calories and high in fiber. A 3-tablespoon serving contains 5 grams of dietary fiber (20 percent of recommended daily need) and has just 12 calories. Regular breadcrumbs usually have 80 calories and 0 grams of fiber. By mixing this fiber with some seasoning and Parmesan cheese, I have a low-calorie, crunchy and flavorful coating that no one can resist.
Spaghetti with Clam Sauce
Recipe Rehab with Tanya Zuckerbrot, Diet & Weight Loss, Nutrition & Supplements
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Click here to submit!
Jewel from Chandler, Ariz. asked for a healthier alternative for a classic family spaghetti recipe. Jewel has fond memories of this dish because her big brother would prepare it for her when she was growing up, and although her brother has passed on, she will always remember those dinners. Unfortunately, the recipe calls for sausage and ground beef, and it's chock-full of saturated fat and refined carbohydrate from the pasta. Jewel has already changed her lifestyle by becoming vegetarian to lose weight, and she only has 9 pounds to go until she reaches her goal weight. It's hard for her to choose healthy meats over fried chicken, so she's cut meat out altogether. However, by choosing lean cuts of red meat, poultry and fish, you can also drop the pounds! And since Jewel still will eat fish (pesce-vegetarian), I think she'll love my recipe for spaghetti with clam sauce.
In the past decade or so, one of the most prominent nutrition recommendations has been to increase your intake of omega-3 fatty acids, which are found in fatty fish, flaxseed, canola oil, walnuts and some green leafy vegetables. Why? Omega-3 fatty acids have been shown to reduce the incidence of cardiovascular disease by lowering cholesterol and triglycerides. In addition, studies have shown some anti-inflammatory and metabolism-boosting effects, along with improvements in mood, with higher omega-3 fatty acid intake. So, instead of the fatty sausage and ground beef, I swapped clams, which are a decent source of omega-3s and are very low in calories.
As for the pasta base, I ditched the plain old white pasta and use Ronzoni's Smart Taste pasta, which is made from white flour but has added fiber and calcium. It contains the same amount of fiber as whole wheat pasta (about 6 grams for 2 ounces) and about as much calcium as a glass of milk! With the sauce and spices, when all is said and done, your family will not even realize they are eating a healthier, nutrient-dense dish. So enjoy and good luck with your last few pounds, Jewel!
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| Recipe may vary from photograph. Photo: paPisc, Flickr |
In the past decade or so, one of the most prominent nutrition recommendations has been to increase your intake of omega-3 fatty acids, which are found in fatty fish, flaxseed, canola oil, walnuts and some green leafy vegetables. Why? Omega-3 fatty acids have been shown to reduce the incidence of cardiovascular disease by lowering cholesterol and triglycerides. In addition, studies have shown some anti-inflammatory and metabolism-boosting effects, along with improvements in mood, with higher omega-3 fatty acid intake. So, instead of the fatty sausage and ground beef, I swapped clams, which are a decent source of omega-3s and are very low in calories.
As for the pasta base, I ditched the plain old white pasta and use Ronzoni's Smart Taste pasta, which is made from white flour but has added fiber and calcium. It contains the same amount of fiber as whole wheat pasta (about 6 grams for 2 ounces) and about as much calcium as a glass of milk! With the sauce and spices, when all is said and done, your family will not even realize they are eating a healthier, nutrient-dense dish. So enjoy and good luck with your last few pounds, Jewel!
