CTMC Registered Dietician Stephanie Burns shows you how to modify recipies and cut down on calories.

1. Recipe Modification
By: Stephanie Lozano Burns, RD
Clinical Dietitian
CTMC

2. How to modify recipes
Step 1: Look at your ingredients
Step 2: Decide what you would like to make healthier
Step 3: Choose whether you are going for low-fat, high fiber,
more fruits and veggies, low cal, etc.
Step 4: Experiment!

3. Choose this, not that:
Use this: Instead of:
Applesauce Canola oil in cakes and
baked goods
Whole wheat flour In place of half of the white
flour
Reduced-fat cheese Regular cheese
Skim milk Whole milk
Non-fat Greek yogurt Sour cream

4. TIPS…
Cut down on sodium
Use half the salt
Buy canned goods with no salt added
Buy low sodium broth
Add half the packet of seasoning
Use half water instead of broth
Add fruits and vegetables
Breakfast
Mexican dishes
Soups, stews, casseroles
Make it a kid friendly activity!

5. Baked Potato Soup
Ingredients Directions
 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes
until tender
 2/3 cup butter 2. Melt butter, slowly whisk in flour
 2/3 cup flour 3. Gradually whisk in milk to mixture
4. Cut potatoes in half, scoop out meat and add
 1 ½ quart whole milk
to mixture
 4 green onions, chopped 5. Chop half of the potatoes peel and add to
mixture
 1 cup sour cream
6. Add green onions, sour cream and bacon
 2 Tbs. crumbled bacon 7. Add cheese a little at a time until all is melted
 5 oz. grated cheddar cheese 8. Add salt and pepper to taste
9. Garnish with additional chives, grated cheese,
Serves: 8 and bacon crumbs

6. Baked Potato Soup
Nutrition Facts
• Calories 541
• Total Fat 32.1g, 49% DV*
• Saturated Fat 19.9g, 100% DV*
• Cholesterol 89mg, 30% DV*
• Sodium 377mg, 16% DV*
• Total Carbohydrates 47.5g, 16% DV*
• Dietary Fiber 4.9g, 20% DV*
• Protein 16.7g
• Vitamin A 25% • Vitamin C 64% Calcium 40% • Iron 10%
• Nutrition Grade B-
• *Based on a 2000 calorie diet
• Note: does not include additional garnishes

7. Baked Potato Soup, modified
Ingredients Directions
 4 large potatoes 1. Heat oven to 400 degrees and bake potatoes
until tender
 2/3 cup flour 2. In a large pot, whisk together flour and milk
 1 quart 1% milk over medium heat
3. Add potatoes to mixture and blend with
 ½ quart reduced sodium broth emersion blender
 4 green onions, chopped 4. Stir in cheese a little at a time until all is
melted
 1 cup non-fat Greek yogurt 5. Add green onions, sour cream and bacon
 2 Tbs. crumbled bacon 6. Add salt and pepper to taste
7. Garnishes not needed!
 4 oz. grated reduced-fat cheddar
cheese
Serves: 8

8. Baked Potato Soup, modified
• Calories 286
• Total Fat 4.5g, 7% DV*
• Saturated Fat 2.2g, 11% DV*
• Cholesterol 15mg, 5% DV*
• Sodium 408mg, 17% DV*
• Total Carbohydrates 45.0g, 15% DV*
• Dietary Fiber 4.9g 20% DV*
• Protein 17.3g
• Vitamin A 11% • Vitamin C 63% Calcium 33% • Iron 10%
• Nutrition Grade A
• *Based on a 2000 calorie diet

9. Comparison
Original Modified
• Calories 541 • Calories 286
• Total Fat 32.1g, 49% DV* • Total Fat 4.5g, 7% DV*
• Saturated Fat 19.9g, 100% DV* • Saturated Fat 2.2g, 11% DV*
• Cholesterol 89mg, 30% DV* • Cholesterol 15mg, 5% DV*
• Sodium 377mg, 16% DV* • Sodium 408mg, 17% DV*
• Total Carbohydrates 47.5g, 16% DV* • Total Carbohydrates 45.0g, 15% DV*
• Dietary Fiber 4.9g, 20% DV* • Dietary Fiber 4.9g 20% DV*
• Protein 16.7g • Protein 17.3g

10. Let’s do one together

11. Kraft Macaroni and Cheese
Directions (add):
6 cups water
3 Tablespoons spread or
margarine
3 Tablespoons milk

12. Now it’s your turn!

13. Classic Chocolate Chip Cookies
Ingredients
2 sticks butter
¾ cup sugar
1 tsp. Vanilla
2 eggs
2 ½ cups flour
¾ tsp. baking soda
1 tsp. salt
2 cups semi-sweet
chocolate chips

14. Calorie Count

15. Small changes can make a BIG
difference!
3500kcal in one pound
Cut 100 kcal a day to lose about 10 pounds a year
OR
Cut 500 kcal a day to lose about 1 pound a week (50 pounds
in one year)
This can also be done by combining cutting calories and
increase exercise
www.choosemyplate.gov

16. Questions?