I have a picky son who absolutely loves Alfredo Sauce. But traditional Alfredo Sauce is through the roof with fat, saturated fat, and calories. Since he eats so much cheese, I've been concerned about his heart health. Children today are so much less active than they were when I was growing up, and Nathan is no exception. So, I decided to find a reduced fat Alfredo Sauce to try. (Post may contain affiliate links).
I found a recipe for reduced fat Alfredo Sauce online a few months ago.
We tweaked it a bit. It was a hit! In fact, shortly after trying this recipe, I bought regular Alfredo Sauce at the deli of our local grocery store. If you can believe it, Nathan likes my reduced fat version better. So we make it for him quite frequently.
One thing many people don't realize about cheese is that dry Italian cheese has richer flavor, and weighs less by bulk. So a 3/4 cup serving of Romano Pecorino cheese has less calories and fat than 3/4 cup of cheddar cheese, for example. This is one reason why this recipe was actually pretty easy to create.
Although Alfredo sauce is traditionally served with Fettucine, you can add this sauce to different types of pasta to add variety. And it will all taste delicious!
We serve our reduced fat Alfredo sauce with Ravioli, whole grain pasta, and legume pasta. It also tastes delicious on vegetables, such as broccoli, and with chicken and beef. We're still trying to get Nathan used to the idea of eating broccoli, chicken and pasta Alfredo together as one dish. However, he's not going for it–yet.
The good news is that he will eat chicken and broccoli on the side as long as the pasta is in a separate bowl.
I hope you enjoy this recipe as much as Nathan does. Oh, for comparison.
Delicious, aromatic, and easy. This reduced fat version passes the kid test. You'll be able to serve it with your favorite pasta, meats, and vegetables.
Prep Time20 minutesmins
Cook Time10 minutesmins
Total Time30 minutesmins
Servings: 4Servings
Calories: 358kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1tbspButter
1tspminced garlic
1tbspall purpose flouror gluten-free flour of choice
1cup2% reduced fat milk
2 tbspcream cheesesoftened
1/2tsplemon zestgrated, fresh
1tbspparsleyfresh, chopped
3/4cupromano pecorinoor other favorite italian cheese
1dashwhite pepperoptional
1/4tspsaltmay use up to 1/2 tsp
8ozwhole grain pastaor other favorite pasta
Instructions
Melt Butter in saucepan
add garlic and lemon zest; cook until soft, about 1 minute
add in flour, stir
add milk, whisk together until smooth; cook, stirring constantly, at medium temp until thickened and bubbly, about 3 minutes
add cream cheese and romano pecorino cheese;
Note that cream cheese will be difficult to completely mix into the milk; if will taste good even if you see little pieces. However, if you want to combine it until it's creamy, you can use an immersion blender.
Who doesn't love a heaping plate of piping hot chicken parmesan oozing with melted cheese and tongue tickling tomato sauce? Chicken parmesan or parmigiana as it is formerly known due to the essential addition of Parmesan cheese is a foodie favorite for sure. However, it's one you may feel like you have to avoid if you're striving for weight loss the healthy way.
There's no need to deny yourself a hearty helping of chicken parmesan if you know how to do the meal makeover right. Optimize nutritious ingredients and lower and lessen your intake of fattening foods that aren't good for your body.
First things first, let's talk about the chicken.
When it comes to protein and reducing your fat intake there's no better source of sustenance than chicken. Some dieters may feel though that chicken is done to death. But with plenty other protein options you can still enjoy classic chicken meals like cutlets parmesan without feeling guilty.
So how to healthy up the chicken? Choose chicken breasts that come from grass-fed, free-range chickens. You may notice that the organic chickens produce meat that seems less meaty. Chicken breasts are smaller. If you can manage the higher price tag for less food, treat your body right with some grass-fed chicken meat for a superior form of meat-based nutrition.
Reduce your portion size. If you would normally fill your plate with two oversized chicken cutlets swimming in sauce and cheese, cut your portion in half. Instead of gorging yourself, be more mindful. Take your time to enjoy this favorite, savory meal.
Substitute another cheese for the mozzarella. Mozzarella is a parmesan lover's favorite and yet you do have some healthy options if you would like to enjoy a weight-loss-friendly chicken parmesan experience. Try a cheese like provolone which is higher in calcium and vitamin A and has a stronger flavor. Stronger flavor means you don't need to use as much to get the same effect. You and your family will hardly notice the difference. You can also make a mix of fontina and provolone. Experiment with different, decent quality artisan cheeses in your parmesan recipes when you can!
Cut the amount of cheese per serving. If you normally would stack three thick slices of mozzarella on each cutlet, shoot for one slice and sprinkle some Parmesan over it for extra flavor. Just be aware that grated cheese does contain fat. So, if you're looking to reduce fat intake, you're going to want to watch your portion size on that as well.
Bake instead of frying your cutlets.
Another change in the recipe for chicken cutlets is making the baked version. To do this, batter or dip your cutlets in eggs and bread crumb like you normally would. Lay the breaded cutlets on a baking sheet lined with foil that you have sprayed with olive oil to prevent sticking. Also spray your olive oil cooking spray lightly over the cutlets to help the breading crisp up with a bit of healthy fat.
Swap out white breadcrumbs for whole grain.
To lower the carbs even more, substitute a bread crumb alternative such as almond flour, to give that crispy texture without adding carbohydrates to the meal.
Switch white flour pasta to whole grain pasta. Or if you want to take the healthy factor up a few extra notches you can bake a spaghetti squash, drizzle in oil and season with garlic and herbs, then topped with spaghetti sauce to serve as a healthy veggie side with your parmesan cutlets. Spaghetti squash does a might good pasta impression, even your kids are likely to love this healthy veggie that's fun to eat.
Baking dish, mixing bowls, measuring cups and spoons, oven, cutting board, chef knife, meat pounder
Ingredients
2lbs.900g chicken breast, boneless, skinless
½cup65g panko breadcrumbs
1cup100g parmesan cheese, grated
1tbsp.garlic powder
½tsp.salt
1egg
3tbsp.olive oil + 1 tsp. to grease dish
1cup260g marinara sauce
1cup115g mozzarella cheese, shredded
fresh basilfor garnish
Instructions
Preheat the oven to 450°F (230°C) and grease an oven-proof dish with 1 teaspoon of olive oil.
Slice each chicken breast in half, lengthways, then place the chicken on a cutting board and cover with plastic wrap. Using a meat tenderizer, pound the chicken to a ½-inch thickness. Set aside.
In a large bowl, combine the breadcrumbs, parmesan cheese, garlic powder and salt. Whisk the egg into a medium bowl.
Dip each chicken breast first into the beaten egg, shaking off any excess, then into the breadcrumb mixture.
Heat ½ tablespoon of olive oil in a large skillet over a medium-low heat. Add the chicken to the skillet and cook for 3-4 minutes on each side, until golden brown. Wipe the skillet between each chicken breast to remove any brown bits and continue to saute the remaining pieces of chicken.
Transfer the chicken to an oven-proof dish and top the chicken breasts with the marinara sauce and sprinkle over the shredded mozzarella.
Bake the chicken in the oven for approximately 7 minutes or until the mozzarella has melted and the chicken is cooked through.
Sprinkle over freshly chopped basil and serve immediately.
Notes
Remove salt from recipe and use reduced sodium marinara sauce (or better yet homemade sauce) to reduce sodium.
With many restaurants now reopened, more people are dining out again. For example, a recent survey by Popmenu on US consumers found that 30% of all consumers spend an average of $180 per week on restaurant food, mainly for convenience. On the other hand, some people purchase from fast food restaurants for other reasons: to save money or because they don’t have time to cook.
While fast food saves people time and money, research shows that these outside meals don’t bode well for our health. A study by the Journal of the Academy of Nutrition and Dietetics found these meals ten to be higher in energy density, fat, and sodium, but low in protective nutrients like dietary fiber and antioxidants. This may increase the risk of chronic diseases like obesity and diabetes, potentially leading to early death.
In comparison, cooking at home opens up the opportunity to cook healthier and sometimes more cost-effective meals. However, some people may be discouraged by the time and effort needed for cooking, especially when a fully cooked meal is just a phone call away. To help you overcome these temptations, below are some strategies to motivate yourself to cook more at home:
Make Food you Enjoy
One common misconception about home cooking is that the food is bland and boring. But meals don’t have to be “healthy” all the time; you can get your motivation going by making food you enjoy. If you’re craving junk food, you can still enjoy its taste at home and make it healthier by swapping out ingredients and cooking methods. For instance, instead of buying salty French fries, you can coat sliced potatoes with olive oil and spices before cooking them in an air fryer— leaving your fries with a satisfying crunch without saturated fat or salt. In addition to being healthier, you can always modify recipes and suit your taste more, making the process more enjoyable.
Take Time-Saving Shortcuts
[IMAGE: https://www.weknowrice.com/wp-content/uploads/2022/01/12-Aroma-6-Cup-Pot-Style-Rice-Cooker.jpg] Credit to WeKnowRice.com
Many people tend to be unmotivated to cook because it takes too much time. If you have a busy schedule, there’s nothing wrong with taking some time-saving shortcuts to cook yourself a meal. We detailed in a previous post some ways you can cut down on your cooking time, such as going semi-homemade, batch cooking, and trying one-pot meals. Not only does this shorten the time spent handling ingredients or attending to cooking itself, but you also save on having to wash multiple dishes and utensils.
Investing in time-savvy tools like an oven or rice cooker is best for the utmost efficiency. The latter device can bulk cook rice, which serves as a good carb base for most dishes but can also cook other food. The Aroma 6-Cup Pot Style can double as a food steamer, allowing you to steam veggies, meat, or fish, simultaneously with rice, producing a meal in one quick cooking cycle. Another great device to have in the kitchen is a food processor, as it allows you to chop vegetables, mince meats, and even puree nuts or salsa quickly. The Cuisinart Custom 14-Cup food processor has a simple interface that makes it easy to use and performs well for a relatively lower price point.
[IMAGE: https://media.cnn.com/api/v1/images/stellar/prod/cuisinart-food-pc.jpg] Credit to CNN.com
Adjust your Expectations
If you’re not an experienced home cook, adjusting your expectations is essential. It can be tempting to compare your meals to those served in restaurants, but as food writer Ruth Reichl stated, not all food has to be picture-perfect. You also don’t have to immediately pressure yourself with complex recipes or try to cook something new daily. In addition, it helps to have go-to recipes that you love and is easy to make, as it opens up greater flexibility during a week when you may be less motivated to cook.
Written by Reanne John for homeschoolingdietitianmom.com
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
We all have those days when our energy levels dip, and we find ourselves reaching for that extra cup of coffee or sugary snack to get through the day. But what if there were healthier, more sustainable ways to keep your energy levels up? The good news is, there are! The foods you eat play a crucial role in how energized you feel throughout the day. Let’s explore some of the best foods to boost your energy naturally and a few other uplifting practices that can keep your spirit and body fueled.
1. Oats: The Powerhouse of Energy
Oats are a fantastic source of complex carbohydrates, which provide a steady release of energy throughout the day. Unlike simple carbs, which can cause a quick spike and crash in blood sugar, the fiber in oats slows down digestion, keeping you feeling fuller and more energized for longer. Try starting your day with a bowl of oatmeal topped with nuts and fruit for an energizing breakfast.
2. Bananas: Nature’s Energy Bar
Bananas are rich in natural sugars, fiber, and important nutrients like potassium. These components make bananas an excellent snack to boost your energy before a workout or in the middle of a long day. The natural sugars provide quick energy, while the fiber helps sustain it. Plus, bananas are easy to carry with you, making them a convenient on-the-go snack.
3. Nuts and Seeds: Energy in a Handful
Almonds, walnuts, chia seeds, and flaxseeds are all packed with healthy fats, protein, and fiber, which are key for maintaining energy levels. The healthy fats in nuts and seeds provide a slow-burning energy source, while the protein helps repair and build tissues. Sprinkle them on salads, add them to yogurt, or enjoy a handful as a snack to keep your energy up.
4. Leafy Greens: A Nutrient-Dense Boost
Spinach, kale, and other leafy greens are loaded with iron, magnesium, and vitamins A and C. These nutrients are essential for oxygen transport, muscle function, and energy production. Low iron levels can lead to fatigue, so incorporating leafy greens into your diet can help keep your energy levels steady. Add them to smoothies, salads, or stir-fries to reap the benefits.
5. Greek Yogurt: Protein-Packed Goodness
Greek yogurt is an excellent source of protein, which is crucial for sustained energy. It also contains probiotics that support gut health, which can impact overall energy levels. Pair it with some fruit and a sprinkle of granola for a satisfying and energizing snack.
Other Ways to Boost Your Energy
While food plays a significant role in maintaining energy, there are other practices that can elevate your spirit and keep you feeling vibrant throughout the day.
1. Studying the Bible – Alone or with Friends
Engaging in Bible study, whether on your own or with a group, can be incredibly rejuvenating. Reflecting on God’s Word and discussing it with others can provide spiritual nourishment and mental clarity, giving you a renewed sense of purpose and energy. The Bible reminds us in Isaiah 40:31, “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”
2. Singing Praise and Worship
There’s something about lifting your voice in praise that can instantly uplift your spirit. Singing worship songs not only helps to express your love and gratitude to God but also releases endorphins, the body’s natural feel-good chemicals. Whether you’re alone in your car or surrounded by your church family, singing can be a powerful way to boost your energy and mood.
3. Moving Your Body
Exercise is one of the most effective ways to increase energy levels. Whether it’s a brisk walk, a session of yoga, or a full workout at the gym, moving your body helps to increase circulation, deliver oxygen to your cells, and release endorphins. Even a short burst of activity can leave you feeling more alert and energized.
Conclusion
Boosting your energy doesn’t have to rely on caffeine or sugar. By nourishing your body with the right foods and engaging in activities that uplift your spirit, you can maintain a steady, vibrant energy throughout your day. Remember to listen to your body, take time for spiritual reflection, and move in ways that bring you joy. And, if you need a little help, check out my Printable Nutrition Education materials! Your body and soul will thank you!
In the bustling kitchen of a homeschooling family, amidst the flurry of flour, the sizzle of the stove, and the laughter of children, something magical happens. Cooking becomes more than just a means of sustenance; it becomes a gateway to learning, creativity, and spiritual nourishment. In Cooking Up Faith, we'll explore a collection of delicious and nutritious recipes designed to delight the taste buds and feed the soul of your homeschooling family.
The Benefits of Cooking with Kids
Cooking together as a family isn't just about putting food on the table; it's an opportunity to cultivate lifelong skills, foster creativity, and strengthen bonds. From measuring ingredients to following recipes, children learn valuable math and reading skills in the kitchen. But perhaps more importantly, they learn about teamwork, patience, and the joy of sharing meals with loved ones. As Proverbs 22:6 reminds us, “Start children off on the way they should go, and even when they are old they will not turn from it.” By involving our children in the cooking process, we lay a foundation for a lifetime of healthy eating habits and family togetherness.
When the demands of homeschooling leave little time for elaborate meal preparation, simplicity is key. Explore a variety of family-friendly recipes that are not only delicious but also quick and easy to make in my Comfort Food Recipes Book as well as in my Quick And Easy Lunches eBook on Teachers Pay Teachers. From hearty soups and salads to one-pan wonders and slow cooker meals, these recipes are designed to fit seamlessly into your busy homeschooling routine. With wholesome ingredients and simple instructions, you can nourish your family's bodies and spirits without sacrificing precious time or energy. To really save yourself some time and energy, I recommend a meal planner likeLiving Plate RX. It makes planning, prepping, and shopping a week of healthy meals – even for specific diets – a breeze.
Faith-Filled Kitchen Conversations
As you gather around the table to enjoy your delicious creations, let the conversation flow as freely as the food. Use mealtime as an opportunity to discuss faith, values, and life lessons with your children. Share stories from the Bible that relate to the ingredients or dishes you're enjoying. A wonderful resource to get you started is my God Created bundle on Teachers Pay Teachers. Remember to ask open-ended questions that spark meaningful discussions about God's provision, gratitude, and the importance of sharing with others. And above all, savor the moments of connection and camaraderie as you break bread together as a family.
Embrace the Power of Shared Meals
Cooking is so much more than just a chore; it's a labor of love that nourishes both body and soul. As homeschooling families, we have the unique opportunity to turn our kitchens into classrooms, where lessons in math, science, and history are infused with the aroma of homemade goodness and the warmth of family togetherness.
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