A new brochure offers simple recipes, charts, tips and techniques to make comfort foods healthier without losing their “feel good” taste.

The American Institute for Cancer Research designed the free brochure to help folks prepare these traditional favorites and still eat healthfully.

A survey commissioned by the institute shows the most popular comfort foods include macaroni and cheese, beef stew, chicken soup, chili, meatloaf, mashed potatoes, chocolate chip cookies and rice pudding.

Age, regional origin and ethnic background all have a bearing on which dishes people consider comfort foods. Along with the happy memories that comfort foods evoke, it is the textures and “mouth feel” that make them so appealing. However, the moist, creamy and rich qualities that characterize many of these foods are often less than healthful.

“Unfortunately, most comfort foods are high in calories and fat but low in the nutrients and protective phytochemicals we need to reduce our risk of chronic diseases, like cancer, and keep a healthy weight,” said Melanie Polk, director of nutrition education for the institute.

The good news is that, with a few simple techniques, cooks can make most comfort foods as healthful as they are enticing, Polk said.

The “Comfort Foods” brochure explains healthful food-preparation techniques. These include substituting low-fat for high-fat ingredients; adding healthful ingredients to enhance the nutritional quality of the recipe; and adjusting portion size.

This creamy, fuss-free recipe is full of healthful ingredients.

Macaroni ‘n Cheese

2 cups uncooked whole-wheat elbow macaroni

1 tablespoon butter or margarine

1 onion, finely chopped

1 garlic clove, minced

1/2 teaspoon paprika

1 small red bell pepper, finely sliced

	www.aicr.org

1 small green bell pepper, finely sliced

salt and freshly ground black pepper, to taste

1 1/2 cups low-fat milk

1/4 cup grated Parmesan cheese

1 cup shredded reduced-fat, sharp or extra-sharp cheddar cheese

1/2 cup fat-free sour cream

Cook macaroni according to package directions. Drain and place in large saucepan. In medium saucepan over low heat, combine butter, onion and garlic. Cook until slightly translucent. Add to macaroni and turn to low heat. Mix in paprika, bell peppers, salt and black pepper. Gradually add milk. Cook, stirring constantly, for 10 minutes. Add Parmesan and cheddar cheeses and sour cream, and stir until well blended. Remove from heat when cheese is melted. Serve immediately.

Makes 8 servings.

Nutrition information per serving: 198 cal., 6 g total fat (4 g saturated fat), 27 g carbo., 11 g pro., 3 g dietary fiber, 93 mg sodium.

This updated version of meatloaf has a savory yet sweet taste. It can also be used to make a juicy burger, another popular comfort food.

Meatloaf

1/2 pound ground turkey breast

1/2 pound ground turkey

1/3 cup ketchup

1 cup unseasoned bread crumbs, preferably whole-wheat

3/4 cup finely chopped onion

1 teaspoon dried basil

2 teaspoons dried oregano

2 garlic cloves, minced

1 large egg

1/2 cup shredded carrots

1/4 cup chopped fresh parsley

1/4 cup green bell pepper, minced

1/4 cup red bell pepper, minced

salt and freshly ground black pepper, to taste

3 tablespoons ketchup (optional topping)

Preheat oven to 350 degrees. Combine all ingredients except ketchup in large bowl. Place mixture in 9- by 5-inch nonstick loaf pan. Bake 1 hour, uncovered. Remove from oven and let stand 10 minutes. Spread 3 tablespoons ketchup on top, if desired. Slice and serve.

Makes 5 servings.

Nutrition information per serving: 276 cal., 9 g total fat (2 g saturated fat), 25 g carbo., 23 g pro., 2 g dietary fiber, 463 mg sodium.

The changes made to update the following mashed potatoes recipe are minimal but significant. Nonfat milk, despite lower fat and calorie count, and soft-tub margarine still provide the satisfying mouth feel we expect in this traditional dish.

Mashed Potatoes

4 medium russet potatoes, scrubbed and quartered

1/2 cup hot skim milk

1 1/2 tablespoons soft tub margarine or whipped butter

salt and freshly ground black pepper, to taste

In large saucepan place potatoes with enough water to cover and bring to a boil. Reduce heat and simmer until potatoes are tender, about 25 minutes. Drain well. Transfer potatoes to bowl. Using a potato masher, mash potatoes, gradually adding hot milk and margarine or butter until smooth and fluffy. Add salt and pepper. Serve immediately.

Makes 6 servings.

Nutrition information per serving: 121 cal., 3 g total fat (less than 1 g saturated fat), 22 g carbo., 3 g pro., 2 g dietary fiber, 55 mg sodium.