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10 Ways to Lighten Up Your Favorite Fatty Foods

Tricks and tips to help you eat the treats you love
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8. The Fatty Food: Chicken Potpie

It’s hard to beat the flaky crust and creamy gravy of frozen chicken potpies. But the numbers add up fast with a popular brand, which has about 41 grams of fat (14 grams saturated) and 670 calories.

Lighten It Up: Cook up a chunkier chicken potpie casserole at home with shredded rotisserie chicken and assorted veggies. Make your own homemade gravy using reduced-fat canned cream of chicken or mushroom soup, and add in the chicken and veggies. Then top the mixture with whole wheat piecrust, which cuts the amount of crust in half and reduces the fat to about 12 grams (4 grams saturated fat) and 300 calories per serving.

9. The Fatty Food: Deep-Dish Cheese Pizza

Whether it’s from your grocer’s freezer or a pizza parlor, one slice of deep-dish cheese pizza can have at least 20 grams of fat (10 grams saturated) and 350 calories.

Lighten It Up: When you’re craving that deep-dish taste, try an easy recipe for individual pizzas at home. Top whole wheat bagel halves, whole wheat English muffin halves, or a whole wheat pita pocket (not halved) with pizza or pesto sauce, shredded reduced-fat cheese, and veggie toppings. Pop in the toaster oven or regular oven broiler until the cheese is bubbly.

10. The Fatty Food: Caesar Salad

Even if you toss your salad at home, 2 tablespoons of a bottled regular-calorie Caesar dressing totals about 18 grams of fat (3 grams saturated) with 170 calories.

Lighten It Up: Skip the croutons, and whip up your own salad dressing. Put the following in a food processor or blender: a teaspoon of minced or crushed garlic, about 6 anchovy fillets, 2 teaspoons finely grated lemon zest, 2 tablespoons lemon juice, 1 tablespoon drained capers (rinsed), 3/4 teaspoon dried mustard, 1/4 teaspoon pepper. Pulse to make a puree. Add 1/4 cup olive oil or canola oil in a slow, steady stream until a creamy emulsion forms. Transfer the mixture to a serving bowl, and stir in 1/4 cup lower-fat sour cream or plain yogurt and 1/4 cup grated Parmesan cheese. If the dressing is too thick, add a tablespoon or two of low-fat milk.

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Reviewed on May 08, 2014

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