Deck 9: Recipe Makeovers

Question 1

Explain three general ways to modify recipes to make them healthier.

Answer 1

a. Change/add healthy techniques of preparation.
b. Change/add healthy cooking methods.
c. Change an ingredient by reducing it, eliminating it, and/or replacing it.
d. Add a new ingredient(s), particularly to build flavor, such as dry rubs, toasted spices, fresh herbs, acids (vinegars/citrus juice), and condiments.

Question 2

Discuss three considerations to keep in mind when you modify a recipe.

Answer 2

Nutritional analysis
Flavor profile
Ingredient functions
Cooking techniques
Acceptability of modified recipe

Question 3

Write down the modifications made in a classic beef stew recipe to come up with the lighter version below. Include changes in ingredients, preparation, and cooking methods.
Beef Stew
Serves 20
INGREDIENTS:
MARINADE
4 cups chicken broth
1¹⁄₂ cups white wine
1 ounce olive oil
1 bay leaf
1 ounce fresh herbs
1 lemon
1 lime
5 pounds filet tip or lean cut of beef, easily sautéed
VEGETABLE SEASONING
1 ounce granulated garlic
½ ounce dried thyme
½ ounce dried oregano
½ ounce onion powder
1 tablespoon paprika
2 teaspoons red pepper flakes
Nonstick cooking spray
10 ounces onions, medium dice
2½ cups red wine
20 ounces carrots, medium dice, steamed
20 ounces zucchini, medium dice, steamed
20 ounces tomatoes, medium dice, seeded, steamed
20 ounces fennel, half-moon sliced, steamed
20 ounces green beans, cut 1½-inch length, steamed
3 tablespoons fresh thyme, cleaned and chopped
10 cups brown veal stock, reduce by half
½ cup fresh basil, chiffonade
STEPS:
1. Make marinade by heating the chicken broth and reducing by one-third. Add in wine, olive oil, bay leaf, and fresh herbs. Stir. Squeeze in lemon and lime juices. Simmer 5 minutes. Chill overnight.
2. Trim beef of any fat and cut into 1½-inch pieces. Marinate overnight.
3. Season beef with 5 tablespoons vegetable seasoning, and let sit 1 hour.
4. Spray nonstick skillet with nonstick cooking spray. Sear beef with onions in the hot skillet, then remove beef.
5. Add red wine and reduce by half. Add steamed vegetables to the same skillet and season with thyme. Add in reduced veal stock, then add beef back to pan and cook for about 5 minutes or until cooked. Add in basil. Remove and serve. This dish can be prepared without adding in the vegetables, except the onions, to the stew and using them as a decorative seasoned garnish during plating.

Answer 3

Meat is marinated, trimmed, and cut into small pieces. Marinade adds flavor, trimming reduces fat, and small pieces let it cook quickly.
A vegetable seasoning is used to boost flavor.
Meat is seared with minimal fat.
Reduced red wine and veal stock add flavor without fat.
Fresh herbs such as basil and thyme add flavor.

Question 4

Modify the following recipe to make it lower in fat and saturated fat, and higher in fiber. Write your recipe below and include a summary of the changes you made and how each one affected the nutrient profile.
Chef's Salad
Makes: 4 servings
INGREDIENTS:
1 head iceberg lettuce
4 ounces cooked ham, julienne cut
4 ounces cooked chicken, julienne cut
4 ounces cooked turkey, julienne cut
4 ounces cooked roast beef, julienne cut
4 ounces Sharp Cheddar Cheese, julienne cut
4 ounces Swiss Cheese, julienne cut
4 ounces Provolone Cheese, julienne cut
4 hard boiled eggs, sliced in half
¼ cup ripe olives
¼ cup croutons
Blue cheese dressing
STEPS:
1. In four large salad bowls, divide the head of lettuce.
2. Add 1-ounce each of ham, chicken, turkey, roast beef, cheddar cheese, Swiss cheese, and Provolone.
3. Place a hard-boiled egg around the salad bowl.
4. Garnish with the ripe olives and croutons, and spoon on dressing.

Question 5

Following are the ingredients for a lighter version of Butterscotch Blonde Brownies. Identify three changes that make this recipe healthier, and how the nutrient profile changes.
Ingredients
4.5 ounces whole-wheat pastry flour (about 1 cup)
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup butterscotch morsels
2 tablespoons half-and-half
3/4 cup packed brown sugar
3 tablespoons canola oil
3 tablespoons butter, melted
1 teaspoon vanilla extract
2 large eggs
1/3 cup semisweet chocolate chips
Cooking spray

Question 6

Name three flours that contain are gluten-free and explain why xantham gum is used in gluten-free baking.