If you’re expecting overnight guests anytime during the holidays, this tasty dish is perfect for breakfast. It is quick and easy to make, and can be altered to accommodate special dietary needs or taste preferences.
To lower the cholesterol, you can use either two egg whites or 1/4 cup of liquid egg substitute in place of the egg. You can also add spices–cinnamon, nutmeg, cardamom, allspice or clove–for added flavor. Replace the dried peaches with whatever dried fruit you like best or happen to have on hand, such as apricots, pears or prunes. I have even served leftover peach pancakes for dessert accompanied by a scoop of low-fat ice cream or frozen yogurt.
PEACH PANCAKES
Preparation time: 10 minutes
Cooking time: 15 minutes
Yield: 3 servings
6 large dried peach halves
1 cup boiling water
1/2 cup non-fat milk
1/4 cup reduced-fat pancake mix
1 egg
1 tablespoon sugar
1/2 teaspoon vanilla extract
Confectioners’ sugar
1. Heat oven to 400 degrees. Place peach halves in small bowl; cover with 1 cup boiling water. Let stand at least 10 minutes to reconstitute.
2. Meanwhile, pour milk into blender container. Add pancake mix, egg, sugar and vanilla. Blend until smooth.
3. Drain peaches; arrange in bottom of 10-inch pie plate lightly sprayed with nonstick vegetable oil. Pour mixture in blender over peaches. Bake until golden brown, 15-20 minutes. Sprinkle with confectioners’ sugar. Serve hot, cut in wedges.
Nutrition information per serving:
Calories ………… 155 Fat ……….. 2.6 g Saturated fat .. 0.7 g
% calories from fat .. 14 Cholesterol … 70 mg Sodium …….. 160 mg
Carbohydrates …… 29 g Protein ……… 5 g Fiber ………. 2.3 g
Q. I have enjoyed your revisions of recipes and would appreciate it if you would revise one of my favorite recipes to make it more guilt-free. Thanks.
Miriam King, Howard, Ohio
POTATO CASSEROLE
Preparation time: 20 minutes
Cooking time: 45 minutes
Yield: 8 servings
1 package (2 pounds) frozen hash brown potatoes
2 sticks (1 cup) butter or margarine, melted
2 cups sour cream
1/2 cup finely chopped onion
1 can (10 3/4 ounces) cream of chicken soup
8 ounces Cheddar cheese, grated
1 teaspoon salt
1/2 teaspoon freshly ground pepper
7 1/2 cups cornflakes, crushed
1. Heat oven to 350 degrees. Combine potatoes, 1/2 cup of the melted butter, sour cream, onion, soup, cheese, salt and pepper; mix well. Pour into buttered 2-quart casserole.
2. Combine cornflake crumbs with remaining butter; spread over potatoes. Bake until hot and bubbly, 45 minutes.
Nutrition information per serving:
Calories ………… 770 Fat ………… 57 g Saturated fat … 33 g
% calories from fat .. 65 Cholesterol .. 120 mg Sodium …… 1,150 mg
Carbohydrates …… 53 g Protein …….. 15 g Fiber ………. 2.6 g
A. A few changes resulted in a dish to enjoy with less guilt, though it’s still in the indulgence category. Instead of butter, I used whipped butter, and fat-free sour cream replaced the regular sour cream. Low-fat soup and cheese always make good substitutes: By using sharp Cheddar cheese, I could use less and still have good flavor. I found that half the amount of cornflake crumbs gave a crunchy topping with fewer calories.
REDUCED POTATO CASSEROLE
Preparation time: 20 minutes
Cooking time: 45 minutes
Yield: 8 servings
1 package (2 pounds) frozen hash brown potatoes
1 cup whipped butter, melted
2 cups fat-free sour cream
1 small onion, finely chopped
1 can (10 3/4 ounces) low-fat cream of chicken soup
4 ounces low-fat sharp Cheddar cheese, grated
1/2 teaspoon each: salt, freshly ground pepper
3 3/4 cups cornflakes, crushed
1 tablespoon butter, melted
1. Heat oven to 350 degrees. Coat 2-quart casserole with non-stick spray. Combine potatoes, whipped butter, sour cream, onion, soup, cheese, salt and pepper; mix well. Pour into casserole.
2. Combine cornflake crumbs with 1 tablespoon melted butter; spread over potatoes. Bake until hot and bubbly, 45 minutes.
Nutrition information per serving:
Calories ………… 520 Fat ………… 29 g Saturated fat … 16 g
% calories from fat .. 50 Cholesterol … 55 mg Sodium …….. 745 mg
Carbohydrates …… 53 g Protein …….. 12 g Fiber ………. 2.2 g
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