Nutrition for Foodservice and Culinary Professionals

Balanced Cooking Applications

Review this recipe, then list below four ways you could make this recipe healthier and still maintain flavor.

Lasagna
1 pound ground beef
1 (14.5 ounce) can Italian stewed tomatoes, cut up
1 (6 ounce) can tomato paste
1 tablespoon minced fresh parsley
teaspoon minced garlic
2 eggs
1 cups small-curd cottage cheese
1 cups ricotta cheese
1 cup grated Parmesan cheese
1 teaspoon salt
1 teaspoon pepper
6 lasagna noodles, cooked and drained
2 cups shredded mozzarella cheese
1. In a large skillet, cook beef over medium heat until no longer pink; drain. Stir in the tomatoes, tomato paste, parsley, and garlic; remove from heat. In a large bowl, combine the eggs, cheeses, salt, and pepper. Layer three noodles in a greased 13-in. 9-in. 2-in. baking dish. Top with half the cottage cheese mixture, 1 cup mozzarella cheese and half the meat sauce. Repeat layers.
2. Cover and bake 375F for 30 minutes. Uncover; bake 25 to 30 minutes longer or until edges are bubbly. Let stand for 10 minutes before cutting.
Ways to make this lasagna recipe healthier and flavorful:

1.

2.

3.

4.

WORKSHEET 9-2

Recipe Modification

Using any of the techniques described in this chapter, change each of the following recipes in at least three ways to result in a recipe with:

More fiber, monounsaturated fats, polyunsaturated fats
Less total fat, saturated fat, cholesterol, sugar, or sodium

If possible, prepare the standard and modified versions to determine if the products are equivalent in taste.

Cheesy Beef Casserole

8 ounces elbow macaroni
2 tablespoons fat
1 pound ground chuck
small onion, finely chopped
10-ounce can cheddar cheese soup
10 fluid ounces milk
teaspoon salt
teaspoon pepper
2 slices breads, made into crumbs

1. Boil elbows for 8 minutes. Drain.
2. Brown beef and onion, drain off fat.
3. Add soup and then milk slowly to meat mixture. Add salt and pepper. Stir in macaroni.
4. Put meat mixture into 2-quart casserole. Cover with bread crumbs.
5. Bake at 350F for 15 minutes until bubbly.
Revised Cheesy Beef Casserole

Carrot-Raisin Salad

2 cups shredded raw carrots
cup seedless raisins
cup mayonnaise
2 tablespoons fresh lemon juice
dash salt

1. Combine all ingredients and chill.

Chocolate Chip Cookies

2 cup all-purpose flour
cup quick-cooking oats
1 teaspoon baking soda
teaspoon salt
1 cup butter
1 cup firmly packed brown sugar
2 teaspoons vanilla extract
2 cup (12 oz.) semi-sweet chips
2 large eggs
cup granulated sugar
2 cups chopped nuts

1. Preheat oven to 375F.
2. Combine flour, oats, baking soda, and salt in bowl.
3. Beat butter and sugar in large mixing bowl at medium speed until creamy.
4. Add eggs one at a time, mixing well after each addition. Beat in vanilla.
5. At low speed, beat in flour mixture until well blended.
6. With a wooden spoon, stir in chocolate chips and nuts.
7. Drop 1 heaping tablespoon of dough 2 inches apart on ungreased cookie sheets.
8. Bake 13 to 14 minutes until golden brown.
9. Let cookies rest 2 minutes, then transfer to wire rack to cool.
Revised Carrot-Raisin Salad

Revised Chocolate Chip Cookies

French Dressing

cup oil
2 tablespoons vinegar
teaspoon salt
teaspoon paprika
teaspoon sugar

1. Combine all ingredients and mix well.

Revised French Dressing

WORKSHEET 9-3

Recipe Substitutions

Give one balanced substitution for each ingredient listed below.

IN PLACE OF: USE:
1. Whole milk

2. 1 cup sour cream

3. Cream cheese

4. Cheddar cheese

5. Ice cream

6. Mayonnaise

7. 1 cup white flour (baking)

8. 1 cup oil in quick breads

9. 1 cup chopped nuts

10. 1 cup heavy cream (baking)