The 150 Healthiest Comfort Foods on Earth

The 150 Healthiest

Comfort Foods on Earth

The Surprising, Unbiased Truth about How You Can Make Over Your Diet and Lose Weight While Still Enjoying the Foods You Love and Crave

Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger, C.H.H.C.

CONTENTS

INTRODUCTION

1 | The Mains

Poultry

Capsaicin-Rich Jamaican Jerk Chicken

Flavorful Faux Fried Chicken

Flavorful, Fiber-Full, Crispy Chicken Nuggets

Fresh Phyllo Chicken Pot Pie

Better-Than-Mom’s Low-Salt Chicken Soup

Not-So-Sweet and Sour Chicken

Light and Tangy Vitamin-C Orange Chicken

Sumptuous White Meat Chicken Cacciatore

Skinny Stuffed Chicken with Zucchini Pappardelle Pasta

Lean and Light Curried Chicken Casserole

Light and Lemony Garlic Roasted Chicken

Smoky, Lower-Sugar Barbecue Drumsticks

Zippy Chicken Enchiladas: Protein Aplenty

Tasty Turkey Tetrazzini with Whole-Wheat Egg Noodles

Savory Slow Cooker Tender Turkey Drumsticks

Smoky Lower-Fat Bacon Turkey Burgers

Hearty Spinach and Mushroom Lasagna with Lower-Fat Meat Sauce

Lean and Tasty Sloppy Jonny

Healthy Holidays Dinner:

Free-Range Citrus-Stuffed Herbed Turkey

Higher-Fiber Apple-Corn Bread Stuffing

Autumnal Antioxidants: Cranberry-Orange Relish

Meat

Iron-Man Slow Cooker Beef Stew

In-a-Pinch Spaghetti Bolognese

Lean and Mean Marinated Flank Steak Tostadas

Grass-Fed Italian Feta Meatballs in Tomato Sauce

Lighter-but-Luscious Portobello Beef Stroganoff

Good-for-You Guacamole Grass-Fed Burger

Free-Range Ketchup-Mustard-Relish Sliders

Rich, Muscle-Building Meatloaf

Sinless and Savory Slow Cooker Cabbage Rolls

Lean and Savory Sauced Pot Roast

Grass-Fed Ground Beef Burritos with Cilantro-Orange Salsa

Lemon Cinna-Mint-Spiked Lean Lamb Stew

Simple, Saucy Antioxidant American Chop Suey

Savory Souped-Up Shepherd’s Pie

Rack of Lean Lamb with Herbs and Roasted Shallots

Seafood

Less-Butter Baked Scallops and Savory Shiitakes

Zesty Calcium-Stuffed Salmon

Tempting Tuned-Up Tuna Casserole

Protein-Packed, Apple-Glazed Wild-Caught Alaskan Salmon

Tempting Four-Flavors Shrimp Pad Thai

Backyard New England Clambake: Bounty of the Sea

Fresh and Fiber-Full Fish Fingers

Luscious Low-Carb Lobster Rolls

Creamy, Lower-Fat New England Clam Chowder

All-in-One Spicy Shrimp and Brown Rice Jambalaya

Savory, Protein-Rich Chicken and Shrimp Paella

Superfresh and Lemony Olive Oil–Rich Shrimp Scampi

Meatless

Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo

Madeover Mac and Cheese—a Calcium and Vitamin D Bonanza

Chuck’s Healthy Eggplant Parm

Tangy, No-Cream of Tomato Soup

Pork-Free Fresh Pea Soup

Smoky Bean Baked Nachos

Lower-Oil Spicy Sesame Peanut Noodles

Tender Greens Pesto with Protein-Packed Pasta

Whole-Grain Home-Grilled Pizza

Rich Cheesy Crudités Fondue

Smoky Hot Whole Grains and Beans Chili

2 | Side Dishes

Two-Corn Cheesie Grits with Roasted Veggies

Nutted Shiitake Brown Rice Pilaf

Sweet-Tart Omega-Rich 3-Bean Salad

Zingy Whole-Grain Broccoli Corn Bread

Nutty, Iron-Rich Creamed Spinach

Not-Your-Grandmother’s Green Bean Casserole

Creamy Creamless Skillet Corn

Healthier, Whole-Grain Lemon Veggie Rice

Aromatic, Antioxidant-Rich Orange–Sweet Potato Casserole

Lower-Cal Cheesy Scalloped Potatoes

Creamy Low-Fat Mashed Potatoes

Fluffy Twice-Baked Potatoes with Chèvre and Roasted Shallots

A Lighter Touch: Tangy German Potato Salad

Tender Lower-Fat French Fries

Sweet and Tangy No-Bake, High-Fiber Beans

Whole-Grain Veggie-Rich Macaroni Salad

Light and Bright Waldorf Salad

Tangy Raw Caesar Salad with Whole-Grain Croutons

Lean and Clean Dirty Rice

Lighter Cider Coleslaw

3 | Desserts

Satisfying Real-Food Piecrust

Organic Gingersnappy Piecrust

Giant Two-Crust Apple Dumpling Pie

Autumnal Fresh-Pumpkin Pie with Potassium

Memorable Freshest Blueberry Blast Pie

Dark and Mineral-Rich Coco-Fudgy Pie

Vitamin C–Rich Sweet-Tart Apple Rhubarb Crisp

Tender and Trans Fat–Free Peach and Blueberry Cobbler

Decadent Dark Chocolate Chip Multigrain Cookies

Simple Snappy Real Ginger Cookies

Dreamy, All-Natural Choco–Peanut Butter Cookies

Spiced, Lower-Sugar Cookies

Decadent Better-Fat Walnut Brownies

Jonny’s Fudgy Chocolate Antioxidant Pudding

Creamy and Nutritious Coconutty Rice Pudding

Chocolate Peanut Butter Protein-Power Milkshakes

Light and Groovy Sorbet and Homemade Soda Floats

Lower-Cal, Moist Mock Sour Cream Chocolate Cake

Dense and Dreamy Fruit ’n Nut–Filled Carrot Cake

Rich and Creamy Lower-Cal Cream Cheese Frosting

Real Fresh, Real Fruit Strawberry Ice Cream

Magnificent Madeover Strawberry Shortcake

Iron-Strong Gingerbread Cake with Poire William

The Real Deal: Lightly Sweetened Fresh Whipped Cream

Tart Cherry Chocolate Whole-Grain Bread Pudding

4 | Breakfasts

Corn-Rich Whole-Grain Jonnycakes

Warm, Lower-Sugar Apple Cranberry Compote

Satisfying Real-Food Pumpkin Pancakes

Hearty High-Fiber Baked Cinnamon French Toast

Homemade Heart-Healthy Nutty Ginger Granola

Open-Your-Eyes Orange High-Fiber Waffles

Nutritious Real-Deal Oatmeal:

Sweet Nutty Banana Oats

Protein-Packed Cheesy Onion Oats

Clean and Cheesy Apple Turkey Sausage

Two-Cheese Fit and Flavorful Frittata

High-Protein Smoked Chicken Quiche Dijon

Lighten Up Cheesy Mediterranean Egg Scramble

Whole-Wheat Chili Biscuit Breakfast Pie

Savory Baked-Not-Fried Hash Browns

Fiber-Full Sweet Potato Mini-Muffins

Low-Fat, Light, and Luscious Banana Muffins

Lemony Light and Bright Breakfast Fruit Salad

Banana-Sweet Strawberry Breakfast Bread

Nutty Antioxidant Power Cran-Orange Bread

Portobello Benedict with Sundried Tomato Pesto

Two Better Omelets

Gourmet Whole-Grain Breakfast Burrito

Luscious, Lighter Almond Coffee Cake

5 | Appetizers, Snacks, and Drinks

Appetizers

Lower-Cal Loaded Potato Skins

Creamy, Stuffed, Potassium-Packed Portobellos

Healthier, High-Quality Almond Cheese Puffs

Higher-Protein 2-Cheese Chicken Quesadilla with Cranberry

Best Broiled Buffalo Wings

Sweet and Sassy Thai-Glazed Baked Wings

Clean and Lean Smoky Blackstrap Rum Grilled Wings

Lean and Classic Game Night 3-Layer Mexi-Dip

Cheesy, Iron-Rich Spinach Squares

Snacks/Drinks

Warm and Soft Lower-Sodium Pretzels

Lower-Sugar Shrimp Cocktail with a Kick

Heart-Lovin’ Spicy and Sweet Nuts

Better-for-You Cinnamon Applesauce

Fiberlicious Sweet ’n Smoky Baked Beans Dip

Heavenly Omega-Boosted Deviled Eggs

Calorie-Light Caramelized Onion Dip

All-Natural Spicy Salsa Guacamole

Lower-Cal Instant Tropical Frozen Rice Cream

Pure and Simple Spiced Cider

Fresh and Fruity Coconut Lime Mojito

Sweet and Spicy Antioxidant Hot Chocolate

APPENDIX: THE HEALTHY COMFORT FOODS PANTRY

ACKNOWLEDGMENTS

ABOUT THE AUTHORS

INDEX

Introduction

I haven’t had an ice cream cone in twenty-three years.

Now don’t misunderstand me. I’ve had ice cream. Tons of it. In every incarnation you can imagine: ice cream, ice milk, frozen yogurt, sorbet, gelato, you name it, in every flavor from cookie dough to Cherry Garcia and back again.

But an ice cream cone—as in Jughead and Veronica comic books, as in ye old sweet shoppe, as in Stewart’s Ice Cream or even Dairy Queen, Mr. Softee, or Good Humor, nope.

Nada. Zilch.

Which, after all, is the point of this story.

Recently, my girlfriend, Michelle, and I spent a few nights in a terrific all-inclusive resort in Cabo San Lucas, Mexico. If, like me, you’ve never been to an all-inclusive resort, it has a humongous amount of food of every style, nationality, shape, flavor, and texture available twenty-four hours a day. And one of the things it had available all the time, mind you, was an ice cream cone station.

So I had one. My first in twenty-three years.

All of a sudden I was transported back to my childhood. I remembered family vacations every August at Deerpark Farm in Cuddebackville, New York, and trips into town to Dairy Queen, and walking through the streets of Woodstock, New York, with a cake cone dripping with vanilla fudge ice cream, and I was suddenly and surprisingly flooded with feelings and memories from another time.

All from a stupid ice cream cone.

And finally—profoundly, I might say—I understood all at once what comfort food was all about.

Not to put too fine a point on it, but the sensation of eating that food transported me to a different time. The experience of eating that ice cream cone took me back to the time when I was fourteen, and reminded me that even though decades had passed and I had hopefully changed and grown in many ways in the ensuing years, in some small but important way I had reconnected with the person I was when I was fourteen and pining for adorable, curly-headed Carol Zemsky in the summer camp at Sacks Lodge in Woodstock.

In a world that’s increasingly fragmented and digitalized, the ice cream cone offered some small measure of integrity in the truest sense. Like a small, warm pocket of water that you occasionally encounter in the cold ocean, it was a safe haven, a reminder of who I was, a reminder of a happy time when life was less complicated, a reminder that some things never change.

Quite comforting, actually.

Which brings me to the subject of this book.

Having devoted my life to preaching the gospel of health, how do I reconcile my belief in the healing powers of whole, natural foods with the very real and competing need of us humans to have the kind of experience I had with the ice cream cone? That comforting, warm, memory-rich experience of savoring foods so often associated with good times, good friends, and a less-complicated existence?

After all, what pleasure would there be in life if we couldn’t occasionally indulge in something that might not be the best thing in the world for us but sure is fun?

So we decided to tackle this project not with the mindset of a food scold (who likes the food police anyway?) but rather with a fellow-traveler mentality, one that asks the simple question, How can we make food that really isn’t all that good for us into food that is—if nothing else—less bad?

In keeping the taste as close to the original as possible, the calorie counts in certain recipes might still be high for some readers. That’s why we suggest that certain comfort foods, such as the brownie pie, not be the mainstay of your diet, but rather an occasional indulgence. Here are some of the ways we found we could improve the overall health value of these favorite dishes while still preserving the familiar flavors and textures (and memories!).

Higher-quality fat. Although many people think fat is bad, the whole question of fat requires a far more detailed discussion than belongs in this cookbook, and it’s one I’ve addressed in several other books. Suffice it to say for now that the only really bad fats are trans fats and damaged fats. By damaged I mean the kinds of fats that become transformed by heating and reheating, which is what happens in all fast-food restaurants and many regular restaurants where oil is generally used for a week before being tossed. So instead of frying, we baked or braised. Instead of using cheap, highly refined oils, we used cold-pressed or organic ones. You won’t find any trans fats or damaged fats in this book and there’s no need to be frightened of the fat that remains.

Reduction of total fat. Let me be clear: We did this not because fat is bad but because many comfort foods have an awful lot of it and an awful lot of fat, even the very best kind, means an awful lot of calories. You can make almost any comfort food a lot better by just reducing the calories somewhat, and that’s exactly why we cut back on fat in general. But we did it in a way that really doesn’t compromise taste, substituting, for example, low-fat dairy for full fat or using evaporated skim milk instead of cream.

Reduced sodium. There’s pretty good evidence that most Americans consume far more sodium than we need, and that for many people is a real problem. We handled it in these recipes in two simple ways. One, we used less salt. (Not that much less that you’d notice, mind you, but enough so that it’ll make a difference!) Second, we used better-quality salts. There’s considerable controversy in the nutrition world about salt, but just about everyone agrees that the processed white salt you get from the typical salt shaker is the worst of the bunch because all traces of minerals and nutrients have been removed. We used unrefined sea salt, and sometimes liquid aminos, which provide the same taste we crave from salt but with less sodium and a nice little smattering of nutrients.

Lower glycemic load. This is a biggie. One thing that makes the American diet such a nightmare from a health point of view is the impact most of the foods we eat have on our blood sugar. This impact is measured in something called the glycemic index and measured even more accurately in the glycemic load. You don’t need to know what those terms mean technically to understand the basic concept, which is this: When you eat foods, your blood sugar goes up. How high it goes up, and how long it stays there, are important. A rapid rise in blood sugar brings on a rapid rise in the fat-storage hormone known as insulin. Foods that raise blood sugar quickly and keep it up there for a long time have a deleterious effect on health, and in some people can set the stage for prediabetes or even full-blown diabetes. One of the best things we can do for our health is to lower the glycemic (sugar) impact of the foods we eat. One of the ways to do this is by adding more fiber (see below) and another way is to trade some of the more heavily processed carbs (extremely high-glycemic impact) for carbs with less of a glycemic impact, such as whole grains and low-sugar fruits. When we talk about lower glycemic impact in many of these recipe introductions, you should know that that’s a great improvement on the old standbys.

Increased fiber. Periodically you’ll read some newspaper report claiming that fiber doesn’t really matter and we’ve been sold a bill of goods and it doesn’t prevent any disease. Don’t believe it. Although we may not have perfect evidence that more fiber in the diet prevents a specific disease, we have a ton of evidence that high-fiber diets in general are associated with lower rates of cancer, heart disease, and diabetes. In addition to doing intestinal housecleaning work, fiber also slows the entrance of sugars into the bloodstream, thus blunting that blood sugar roller coaster that can lead to all kinds of health complications. Fiber’s good for you. Period. We tried to up the fiber whenever possible. A gram here, a couple grams there—it won’t interfere with your enjoyment of the foods, and it may help you enjoy a longer life!

Increased protein. Now here’s something near and dear to my heart. As I’ve written many times, the word protein comes from the Greek, meaning of prime importance. In addition to providing nutrients that are absolutely essential to the creation of almost everything in your body (from hormones to bones and from neurotransmitters to muscles), protein is very important from a weight-management point of view. Higher-protein diets are more satiating (meaning they make you full—and thus less likely to overeat!). When possible we gently pushed the protein quotient up a bit, which, if anything, usually resulted in improved taste!

Increased nutrients. This one was easy and reminds me of an old trick I used to use to get my stepson to eat broccoli. I’d simply make some homemade juice in the juicer using carrots and apples as a base, and then throw in a stick of broccoli. No teenager alive will notice it, and will respond instead to the overall sweetness created by the apples and carrots. Same thing here—by throwing in some small amounts of what we call invisible nutrient boosters (like puréed sweet veggies or even beans), you can make even the most decadent comfort food into something that is no longer nutritionally empty!

Reduced sugar and healthier sweeteners. This is the area where I almost always get into trouble with my readers. They’ll look at some of the recipes we’ve done in the last few books (and I’m sure in this one as well) and write to me saying some version of how could you? Usually the how could you? refers to the use of sugar or agave nectar syrup, or some other sweetener that I’ve railed against in my writings, newsletters, columns, and books. So let me answer that very reasonable question: We use sugar (or sweeteners) because this is the real world, because we’re trying to create foods and recipes that people will actually eat (and like!), and because—especially in the case of this book—we’re simply trying to improve on classic recipes for foods that aren’t usually that healthy to begin with.

We’re not trying to change the world here, just trying to make comforting foods a bit better for you. So our compromise was to use as little sugar (or sweeteners such as agave) as possible, just enough to make the taste palatable but not enough to send you into a diabetic coma! And by the way—according to my partner Chef Jeannette, who I have absolutely no reason to doubt on this matter, especially because she has two kids to test everything out on—you can safely remove between one-fourth and one-third of white sugar from virtually any baked goods recipe without any discernible change in taste or texture. Seriously. We also tried using natural foods such as applesauce as sweeteners (and as fat replacements) whenever possible. We’re pretty sure you’ll like the results.

So while we made some real-world compromises with elements including sweeteners, there were some things on which we didn’t budge. Our complete hatred of trans fats, for example. You will not find one single drop of hydrogenated oils (including margarines) or any other trans fat–containing food in any recipe in this book. You’ll find no high-fructose corn syrup. You’ll find no chemicals, artificial colorings, fake foods, or preservatives. You’ll find no use of packaged products known to have high levels of MSG.

That may not seem like a lot of stuff to eliminate, but it’s the worst of the bunch, and when you eat these fabulous comfort food recipes you can be pretty sure that the mere elimination of these items makes them a whole lot better for you.

Our mission in this book was to create the taste, texture, and feel of the old favorites yet—whenever possible—to replace some of the worst ingredients with ones that made more sense nutritionally. To our delight we found, as we think you will too, that taste never had to suffer. These improved versions of the old standbys from comfort-food land actually taste just as good or better than the originals.

We hope you enjoy making them—and especially eating them—as much as we did.

Enjoy the journey!

—Jonny Bowden

A Note from Chef Jeannette

I have one more word to add to Dr. Jonny’s elegant introduction: balance. The essence of a healthy diet lies in high-quality foods, but the soul of skillful eating lies in finding a balance between those recipes that serve our bodies, minds, and energy best, and those that may not dwell at the top of the nutrient scale, but give us deep pleasure and comfort.

What does finding balance look like in action?

If you’re eating a heavy-calorie comfort food dish, such as twice-baked potatoes, don’t add the cheese puffs and finish it off with a piece of pumpkin pie at the same sitting. Use these recipes skillfully, as rich, nourishing, food-for-the-soul highpoints to a healthy, balanced meal. If you have a hankering for a hot, creamy twice-baked potato, fill the rest of your plate with steamed broccoli in a little lemon and finish it with a big salad. If you want a killer dessert, such as carrot cake with cream cheese frosting, then go for it! But eat a light meal that night, such as a fish and veggie soup.

Balancing calorie-heavy dishes with calorie-light dishes is an almost instinctive act among people I call natural eaters. People who intuitively eat in a balanced, healthy way enjoy rich, indulgent dishes as much as everyone else does. That thin woman’s secret to eating the chocolate fudge pie is that she will stop when she feels satisfied (long before her stomach is stuffed!), and will likely eat lightly for the rest of that meal, and possibly the rest of that day to balance out the extra calories.

As Jonny shared with us, enjoying these foods is part of the deep pleasure of living life to its fullest. We can have our cake and eat it too, as long as we are mindful of what goes into these recipes and how we utilize them in our ongoing daily diets.

I hope you enjoy them as part of a rich, full life.

Blessings on you and yours.

—Jeannette Bessinger

The Mains

Whatever main course you serve, be selective about what protein you choose. Purchase free-range poultry whenever possible, and if you buy deli meat, try to get it fresh (less sodium) and nitrate-free! I recommend only grass-fed beef, which is free of antibiotics, steroids, and hormones and has a better nutritional profile than the factory-farmed kind. And while all fish provides protein and vitamins, cold-water fish (such as salmon) are also a world-class source of the valuable omega-3 fats that contribute to heart health, brain health, and joint health. The meatless dishes in this section will work for both meat-eaters and confirmed vegetarians. Even meat-eaters can enjoy the occasional vegetarian dish—in fact, both Chef Jeannette and I recommend it!

POULTRY

Capsaicin-Rich Jamaican Jerk Chicken

Flavorful Faux Fried Chicken

Flavorful, Fiber-Full, Crispy Chicken Nuggets

Fresh Phyllo Chicken Pot Pie

Better-Than-Mom’s Low-Salt Chicken Soup

Not-So-Sweet and Sour Chicken

Light and Tangy Vitamin-C Orange Chicken

Sumptuous White Meat Chicken Cacciatore

Skinny Stuffed Chicken with Zucchini Pappardelle Pasta

Lean and Light Curried Chicken Casserole

Light and Lemony Garlic Roasted Chicken

Smoky, Lower-Sugar Barbecue Drumsticks

Zippy Chicken Enchiladas: Protein Aplenty

Tasty Turkey Tetrazzini with Whole-Wheat Egg Noodles

Savory Slow Cooker Tender Turkey Drumsticks

Smoky Lower-Fat Bacon Turkey Burgers

Hearty Spinach and Mushroom Lasagna with Lower-Fat Meat Sauce

Lean and Tasty Sloppy Jonny

Healthy Holidays Dinner:

Free-Range Citrus-Stuffed Herbed

Turkey; Higher-Fiber Apple-Corn Bread

Stuffing; Autumnal Antioxidants:

Cranberry-Orange Relish

MEAT

Iron-Man Slow Cooker Beef Stew

In-a-Pinch Spaghetti Bolognese

Lean and Mean Marinated Flank Steak Tostadas

Grass-Fed Italian Feta Meatballs in Tomato Sauce

Lighter-but-Luscious Portobello Beef Stroganoff

Good-for-You Guacamole Grass-Fed Burger

Free-Range Ketchup-Mustard-Relish Sliders

Rich, Muscle-Building Meatloaf

Sinless and Savory Slow Cooker Cabbage Rolls

Lean and Savory Sauced Pot Roast

Grass-Fed Ground Beef Burritos with Cilantro-Orange Salsa

Lemon Cinna-Mint-Spiked Lean Lamb Stew

Simple, Saucy Antioxidant American Chop Suey

Savory Souped-Up Shepherd’s Pie

Rack of Lean Lamb with Herbs and Roasted Shallots

SEAFOOD

Less-Butter Baked Scallops and Savory Shiitakes

Zesty Calcium-Stuffed Salmon

Tempting Tuned-Up Tuna Casserole

Protein-Packed, Apple-Glazed Wild-Caught Alaskan Salmon

Tempting Four-Flavors Shrimp Pad Thai

Backyard New England Clambake: Bounty of the Sea

Fresh and Fiber-Full Fish Fingers

Luscious Low-Carb Lobster Rolls

Creamy, Lower-Fat New England Clam Chowder

All-in-One Spicy Shrimp and Brown Rice Jambalaya

Savory, Protein-Rich Chicken and Shrimp Paella

Superfresh and Lemony Olive Oil–Rich Shrimp Scampi

MEATLESS

Higher-Protein, Lower-Cal Creamy Fettuccini Alfredo

Madeover Mac and Cheese—a Calcium and Vitamin D Bonanza

Chuck’s Healthy Eggplant Parm

Tangy, No-Cream of Tomato Soup

Pork-Free Fresh Pea Soup

Smoky Bean Baked Nachos

Lower-Oil Spicy Sesame Peanut Noodles

Tender Greens Pesto with Protein-Packed Pasta

Whole-Grain Home-Grilled Pizza

Rich Cheesy Crudités Fondue

Smoky Hot Whole Grains and Beans Chili

Capsaicin-Rich Jamaican Jerk Chicken

From Dr. Jonny: I always wondered about the origins of the term jerk chicken, so I did a little digging. Turns out it all started with the Maroons—powerful, escaped ex-slaves who settled in the mountains of Jamaica where they promptly introduced African meat-cooking techniques to the natives of this Caribbean island. The Jamaicans took the technique, which involved smoking the meat for a long time, and spiced it up with local ingredients. The actual term jerk probably derived from the Spanish word charqui, used to describe dried meat, and has come to mean the practice of poking holes in the meat to fill with spices prior to cooking. (Now you can safely go on Jeopardy and choose Esoteric Cooking Information for 200, Alex.) Anyway. Traditional jerk chicken is usually made with a lot of oil and sugar, but our version goes light on both ingredients. We also used white breast meat to cut down on calories, though you can totally use chicken thighs with great results (and not a whole lot more calories). Marinate the breasts overnight; new research shows it helps protect the meat and reduces the formation of cancer-causing compounds called HCAs (heterocyclic amines). You’ll never miss the extra calories with this flavorful marinade. Fun fact: Capsaicin is the compound in peppers that makes them hot, but it also has profound effects on pain. It works by depleting or interfering with substance P, a chemical involved in transmitting pain impulses to the brain. Capsaicin, usually extracted from hot peppers, is also found in a lot of creams used to treat the pain of arthritis and fibromyalgia.

Ingredients

6 shallots, coarsely chopped (or 1 small white onion)

1 jalapeño pepper, coarsely chopped (remove the seeds to reduce the heat)

1/3 cup (80 ml) low-sodium tamari Juice of 2 limes

3 tablespoons (45 ml) apple cider vinegar

3 cloves garlic, crushed

2 tablespoons (12 g) finely chopped fresh ginger

1 1/2 tablespoons (23 g) Sucanat or brown sugar

1/2 teaspoon cinnamon

1/2 teaspoon nutmeg

1/2 teaspoon ground cloves

1/2 teaspoon allspice

2 tablespoons (28 g) coconut oil, melted but not hot

4 skinless, boneless chicken breasts

From Chef Jeannette

To Complete the Meal: Serve this chicken over a bed of fresh spring greens or in a whole-grain wrap with alfalfa sprouts and shredded lettuce.

In a food processor or blender, combine the shallots, jalapeño, tamari, lime juice, vinegar, garlic, ginger, Sucanat, cinnamon, nutmeg, cloves, and all-spice and process until the vegetables are well puréed, scraping down the sides as necessary. Drizzle in the oil as you are processing to combine.

Lay the chicken out in a shallow glass storage container and cover with the marinade. Flip the chicken pieces to thoroughly coat. Cover and marinate overnight, turning occasionally.

Preheat a grill to medium. Remove the chicken from the marinade, scraping off any excess, and grill for 3 to 5 minutes, flip, and grill for 3 to 5 minutes more, or until cooked through but still juicy.

Yield: 4 servings

Per Serving: 348.6 calories; 3.3 g fat (11% calories from fat); 58.5 g protein; 16.3 g carbohydrate; 0.2 g dietary fiber; 141.5 mg cholesterol; 171.9 mg sodium

Flavorful Faux Fried Chicken

From Dr. Jonny: How do you improve on deep-fried chicken? Easy. First get rid of the extra calories from the frying oil. While you’re at it, remove the skin (more calories you don’t need). Add ingredients that are rich in nutrients, such as yogurt (for probiotics and calcium) and garlic (which helps reduce blood pressure and strengthens immunity). The result? Something that’s as flavorful and satisfying as deep-fried chicken but is ten times better for you! Enjoy.

Ingredients

Olive oil cooking spray plus bottled olive oil, for drizzling

1 1/2 cups (345 g) plain low-fat yogurt

3 or 4 cloves garlic, minced, to taste

1/2 cup (50 g) finely chopped scallions

1 tablespoon (15 ml) lemon juice, preferably fresh-squeezed, optional

1/2 teaspoon each salt and fresh-ground black pepper

1 1/2 cups (75 g) whole-wheat panko bread crumbs

2 teaspoons (1.4 g) dried basil

1 teaspoon dried oregano

4 or 5 chicken drumsticks (about 1 1/4 pounds, or 565 g), skinned

4 or 5 skinless chicken thighs (about 1 pound, or 455 g)

From Chef Jeannette

Keep your chicken chilled until the last possible moment. After skinning them, put the drumsticks into the freezer for a few minutes while you coat the thighs. The yogurt will adhere better to very cold skinless chicken.

To skin the drumsticks, grab the skin at the top of the meatiest part of the leg and pull it downward toward the thinner section. It will peel downward easily to the bone at the bottom. Because this is slippery work, use a knife to pin the skin to a cutting board and then pull the chicken leg away from it to separate.

Time-Saver Tip: Skip the fresh garlic, scallions, and lemon juice, and just mix 4 teaspoons (12 g) high-quality organic ranch dressing mix (omit the salt and pepper) or 2 teaspoons (6 g) each of garlic and onion powder (keep the salt and pepper) into the yogurt. You can also use preseasoned Italian whole-wheat bread crumbs in place of the panko and herbs.

Preheat the oven to 375°F (190°C, or gas mark 5). Spray a light coating of olive oil on a large baking sheet and set aside.

In a shallow bowl, combine the yogurt, garlic, scallions, lemon juice, salt, and pepper, and mix well.

In another shallow bowl, combine the panko crumbs, basil, and oregano, and toss lightly to mix.

Dip