A lighter, higher-fiber quiche is only a few substitutions away. Start with whole wheat pie crust (available at some supermarkets), then fill it with a mixture of omega-3 fortified eggs and egg whites. Use fat-free half-and-half or low-fat milk instead of cream, and switch to a part-skim cheese.
Ansel suggests skipping the creamy sauces and sticking with tomato sauce. “It's not only lower in fat and calories, its vitamin C gives you a nutrient boost by helping you better absorb the pasta's iron,” she says. Add vegetables to your spaghetti sauce instead of high-fat meats, and switch to whole-grain pasta to increase the fiber and phytochemicals.
Tuna Casserole and Similar Dishes
Modernize this favorite casserole from the '50s by using whole-grain noodles, water-packed tuna, reduced-fat sharp cheddar cheese (or less of regular cheese), and double the vegetables like celery, green onions, tomatoes, and peas. Instead of using the traditional canned cream of mushroom soup, make your own using 2/3 cup fat-free or light sour cream, 1/4 cup light mayonnaise, 2 teaspoons prepared mustard, 1/2 teaspoon dried thyme, and black pepper and garlic powder to taste.