Nutrition homework
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recipe_modification_chp._5-2.docxNutritional Sciences Program
School of Community Health & Policy
NUSC 160
Homework Assignment
Recipe Modification
20 pts.
Identify one of your favorite recipes, and make healthful substitutions for the fat that is in the traditional recipe. Use the below Handout 5-4: How to Modify a Recipe as your guide for the recipe modification(s). You can use www.choosemyplate.gov to analyze your new recipe using the nutrients report data. Discuss the items substituted for fat in your new recipe and their benefits to health. Include both recipes as shown in the example with your write-up.
Handout 5-4: How to Modify a Recipe
Example #1: Lasagna[footnoteRef:1] [1: Source: Culinary Hearts Kitchen Course, Tallahassee, Florida, as taught by Sandra Woodruff, M.S., R.D., with permission.]
|
Original |
Modified |
|
1/3 c olive oil (to sauté vegetables) |
[omit oil] |
|
1 ½ c diced onions |
1 ½ c onion, 1 green pepper, ½ lb mushrooms |
|
2 cloves garlic |
2 cloves garlic |
|
1 ½ lb ground chuck |
¾ lb ground round |
|
2 t salt |
[omit salt] |
|
2 lb tomato sauce |
use no-added-salt type tomato sauce |
|
28 oz canned tomatoes |
use no-added-salt type canned tomatoes |
|
6 oz canned tomato paste |
use no-added-salt type tomato paste |
|
1 tbsp oregano |
2 t oregano, 2 t basil, ¼ c fresh parsley |
|
2 tsp onion salt |
[omit salt] |
|
1 lb lasagna noodles |
1 lb whole wheat lasagna noodles |
|
2 tbsp olive oil (to cook noodles) |
[omit oil] |
|
16 oz ricotta |
16 oz low-fat cottage cheese, pureed |
|
8 oz mozzarella |
8 oz part skim mozzarella |
|
10 oz parmesan |
4 oz parmesan |
|
oil to grease pan |
spray to grease pan |
Yield: 16 servings (2 9” x 12” pans)
|
Analysis |
Original |
Modified |
|
Energy (kcal) |
513 |
281 |
|
Protein (g) |
35 |
21 |
|
Fat (g) |
29 (6 t) |
7 (1.4 t) |
|
Sodium (mg) |
1121 |
380 |
|
Cholesterol (mg) |
73 |
32 |
|
% of calories from fat |
51% |
24% |
Example #2: Spanakopita (Spinach Pie)[footnoteRef:2] [2: ]
|
Original |
Modified |
|
2.5 cups of boiled and drained spinach |
2.5 cups of boiled and drained spinach |
|
0.5 pounds 4.5% fat cottage cheese |
|
|
0.5 pounds feta cheese |
0.75 pounds of reduced-fat feta cheese |
|
4 Eggland’s Best whole eggs |
4 Eggland’s Best whole eggs |
|
0.5 pounds of phyllo dough |
0.5 pounds of phyllo dough |
|
1 teaspoon table salt |
1 teaspoon table salt |
|
1 teaspoon chopped parsley |
3 tablespoons chopped parsley |
|
0.75 cups of chopped white onions |
0.75 cups of chopped white onions |
|
0.75 pounds of unsalted butter |
0.4 pounds of unsalted butter |
Example #2: Spanakopita (Spinach Pie, continued)
|
Analysis |
Original (Serving) |
Modified (Serving) |
|
Energy (kcal) |
4376.60 (365) |
3121.9 (260.2) |
|
Protein (g) |
118.86 (9.9) |
128.12 (10.7) |
|
Fat (g) |
364.71 (30.4) |
225.1 (18.8) |
|
Saturated fat (g) |
223.06 (18.6) |
130.9 (10.9) |
|
Sodium (mg) |
7447.5 (620.6) |
8828.9 (735.7) |
|
Cholesterol (mg) |
1684.6 (140.4) |
1227.4 (102.3) |
|
% of calories from fat |
75% |
65% |
|
% of calories from saturated fat |
46% |
38% |
