Healthier Comfort Foods for Fall

Cozy Comfort Foods Falls cooler weather makes us yearn for cozy comfort foods. Nothing like a bowl of hearty soup or a rich casserole takes the chill out of a brisk fall or winter day. However, many of these soothing and nurturing foods are high in fat and calories. But thankfully, with a few adjustments its easy to make our favorite comfort foods healthier without giving up flavor. Tips for Preparing Healthier Hearty Soups (1st Segment) Hearty soups can make a nourishing main course when use nutrient-packed ingredients. Make hearty soups healthy by substituting ingredients lower in fat and calories for higher fat ones, such as lowfat or nonfat milk for cream or whole milk. Use heavier vegetables, such as beans, potatoes and carrots for thickness and nutrients. Add in plenty of veggies, fresh or frozen. Rich, filling casseroles are easy one dish meals that are a staple of cold-weather cuisine. Make casseroles healthy by using lower fat ingredients, whole grain noodles or rice, plenty of veggies and lean meat. Recipes: Southwestern Cheese and Corn Chowder 2 tablespoons butter 1 small onion, chopped 3 cups fat free chicken broth 2 cups fresh corn 2 potatoes, peeled, cut into 1/2 - inch dice 1 small red pepper, diced 1 rib celery, sliced 2 cups lowfat milk 1 cup shredded 2% reduced fat Cheddar cheese 1/2 teaspoon cumin 1/2 teaspoon salt 1/2 teaspoon cayenne pepper Melt butter in large saucepan. Add onion and cook until tender, about 5 minutes. Stir in chicken broth and all vegetables. Bring mixture to a boil and reduce heat and simmer covered 5 minutes or until potatoes are tender. Remove 2 cups of soup and puree in blender or processor. Return to saucepan with remaining soup. Stir in milk, cheese and seasoning and simmer 10 minutes. Makes 6 servings. Note: May garnish with crumbled turkey bacon and additional cheese if desired. Grilled Chicken Cheddar Casserole with Mushrooms Nonstick cooking spray 1 pound penne pasta 1 tablespoon butter 1 1/2 tablespoons flour 2 1/2 cups fat free milk 1 tablespoon Dijon mustard 1/2 teaspoon hot pepper sauce 1 teaspoon Worcestershire sauce 1/2 teaspoon salt 1/8 teaspoon ground white pepper 3 tablespoons sliced green onion 1/2 cup thinly sliced carrots 1 1/2 cups (4 ounces) sliced mushrooms 1 cup shredded Cheddar cheese 4 boneless, skinless chicken breast halves, grilled and sliced 2 tablespoons bread crumbs 1 tablespoon chopped parsley Preheat oven to 350 degrees Fahrenheit. Spray a 13x9-inch baking dish with nonstick cooking spray; set aside. Cook and drain pasta according to package directions; keep hot. Melt butter in a large saucepan over medium heat. Stir in flour and cook 2 minutes, stirring frequently. Whisk in milk, mustard, hot pepper sauce, Worcestershire sauce, salt and pepper. Cook, stirring constantly, about 10 minutes or until sauce thickens. Stir in onion, carrot, mushrooms and Cheddar until cheese is melted. Remove sauce from heat. Mix pasta into sauce and pour into prepared pan. Arrange sliced grilled chicken over pasta. Mix bread crumbs and parsley together and sprinkle over pasta. Bake about 25 minutes or until pasta is heated through and edges are bubbling. Makes 8 -1 1/2 cup servings.