A lot of popular restaurants serve quesadillas as an appetizer. Often times, choosing to order an appetizer as your entrée is a good strategy to order smaller portion sizes and stay within calorie targets for your meal. However, at 700 to 800 calories per serving, this appetizer contains more calories than some full meal!

In my rehab, I will replace the traditional flour tortillas with high fiber low-carb whole grain tortillas to increase the fiber content and create a more satisfying meal. As for the filling, I will use spinach and a little bit of egg white in order to add lean protein and cut back on the fat traditionally included with the large amount of cheese. Now, you can't call them quesadillas without cheese, but I will reduce the amount and use a low-fat version in order to cut calories. Serve with salsa and Greek yogurt for a healthier low-fat appetizer or quick and easy light dinner.

Ingredients
Quesadillas
1 teaspoon olive oil
1 cup chopped onions
3 egg whites, beaten
10 ounces frozen spinach, thawed and drained
1/2 cup salsa
1 cup shredded part-skim mozzarella cheese
6 low-carbohydrate whole wheat tortillas (8-inch diameter)

Toppings
6 ounces non-fat Greek yogurt
1 cup salsa

Instructions
1. In a large non-stick skillet sauté the onions in the olive oil. Add the egg whites and scramble until no longer runny.
2. Remove from heat and stir in spinach and salsa.
3. To assemble the tortillas, layer a sixth of the spinach egg mixture on half of each tortilla. Sprinkle with about 1 spoonful of cheese and fold in half.
4. Transfer the tortillas to a large cookie sheet and bake in the oven at 350° F for 5 to 7 minutes or until the cheese has melted. Alternatively, to cook one at a time, you can grill the quesadillas in an ungreased frying pan over medium heat for 2 minutes and then flip and continue cooking on the other side for an additional 2 minutes.
5. Serve topped with Greek yogurt and salsa.

Serves: 6

Nutrition Content (per serving):
198 calories, 6 g fat, 3 g saturated fat, 21 g carbohydrates, 5 g sugars, 8 g fiber, 17 g protein, 854 mg sodium, 385 mg potassium, 270 mg calcium


Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Chicken Parmesan is a classic comfort food dish. But breaded fried chicken smothered in cheese and tomato sauce served alongside a large portion of pasta tends to be a high-calorie entree. In most restaurants, the meal is served on a platter-size plate and can be more than 1,000 calories when all is said and done.

In my rehab, I will coat skinless, boneless chicken breasts with whole-wheat bread crumbs and then bake them in the oven to reduce the amount of fat traditionally used when pan-frying. A small topping of Parmesan cheese will be enough to add flavor without the large amount of calories typical of the thick mozzarella coating. To round out the meal, I will serve the chicken alongside a reasonable portion of whole-wheat pasta. Using whole grains in the bread crumbs and pasta doesn't contribute to lowering the calories of the dish, but this simple substitution does increase the nutrient value and the fiber, which helps to reduce the risk of stroke, heart disease and diabetes. Trimmed down to 324 calories, this classic dish is not only comforting -- it's also filling.

Ingredients

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Banana pudding is more than just banana-flavored pudding; it is an entire dish common in the Southern states. This popular dessert is traditionally made with cooked vanilla pudding layered with bananas and vanilla wafers topped with whipped cream. In addition to the high sugar content typical of desserts, this one is also high in fat due to the combination of cream and milk.

Vanilla wafers are a fairly healthy cookie choice because they are low in sugar, but they are not very high in fiber, so I will replace them with a higher-fiber choice such as graham crackers. Not all graham crackers are created equal: Most brands are made with refined fiber instead of the original graham flour, so look for varieties with at least 2 grams of fiber per serving. In order to lower the calories, I will make the pudding with skim milk and mix in some natural sweetness from mashed bananas in order to reduce the sugar.

This dessert carries a healthy serving of calcium and fruit combined in a way that your family is sure to love.

Ingredients
1/2 cup sugar (or 1/4 cup Splenda or Truvia)
4 tablespoons corn starch
3 cups skim milk
2 egg yolks, beaten
1 1/2 teaspoon vanilla
1 banana, pureed in a blender
4 bananas, sliced
16 low-fat graham crackers
12 ounces plain Greek yogurt

Instructions
1. In a saucepan, combine the sugar and cornstarch. Stir in the milk, cook and stir until thickened and bubbly. Continue to cook and stir for another 2 minutes, then remove from heat.

2. Remove about 1 cup of the milk mixture and mix it with the egg yolks. Add this mixture to the rest of the milk in the pan and bring to a boil once more. Continue to cook and stir for another 2 minutes. Remove from heat and add in the vanilla and pureed banana.

3. To assemble the dish, layer about half of the graham crackers on the bottom of a large glass dish. Top this with the half of the sliced bananas and then half of the pudding. Repeat layers before topping with the Greek yogurt.

4. Chill thoroughly before serving.

Serves: 8

Nutrition Content (per serving):
255 calories, 3 g fat, 1 g saturated fat, 51 g carbohydrates, 32 g sugars, 2 g fiber, 8 g protein, 140 mg sodium, 435 mg potassium, 170 mg calcium

Note: Using Splenda or Truvia reduces the calories to 209, the carbohydrates to 39 g and the sugars to 20 g.


Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Great for those moments when you just can't decide, cheesecake brownies are the perfect solution to having two desserts when you know you should be having only one! Adding the cheesecake topping creates an additional layer that is almost like frosting. Not only adding character and color to the dessert, this layer adds calories from fat and sugar to an already sweet dessert.

In my rehab, I will lower the fat content by replacing the oil in the brownies with applesauce and substituting low-fat Neufchatel cream cheese combined with non-fat Greek yogurt in the cheesecake topping. Reducing the amount of calories from sugar is always a challenge, but I will reduce the amount and enhance the flavor with vanilla, cocoa powder, and espresso. This dessert has a great complex combination of flavors that is sure to please your taste buds without missing the extra calories from sugar.

Ingredients
Brownie
1 cup whole-wheat pastry flour
½ cup unsweetened cocoa powder
½ teaspoon salt
½ teaspoon baking powder
1 egg
2 egg whites
1 cup brown sugar (or ½ cup Splenda brown sugar blend)
¼ cup applesauce
¼ cup prepared espresso
2 teaspoons vanilla

Topping
4 ounces Neufchatel cream cheese, softened at room temperature
1/2 cup sugar (or ¼ cup Truvia or Splenda)
1 egg
1 tablespoon cake flour
4 ounces non fat Greek yogurt
1 teaspoon vanilla

Instructions
1. Preheat oven to 350º F. Spray an 11-by-9 inch baking pan with cooking spray.
2. To prepare the brownie layer, sift together the whole wheat flour, cocoa powder, baking powder, and salt in a small bowl and set aside. In a large mixing bowl beat together the egg, egg whites, and brown sugar until smooth. Add the applesauce, coffee, and vanilla and continue to mix until well blended. Add the dry ingredients and blend until smooth.
3. To prepare the topping beat together the cream cheese and sugar. Add the yogurt, egg, flour, and vanilla and continue to beat until smooth.
4. To assemble the dish, pour half of the brownie mixture into the baking pan. Evenly pour the topping over the base brownie layer. Use the remaining brownie mixture to drop large drops over the topping layer. Using a knife, draw the tip through the top two layers to create a swirled effect.
5. Bake for 20-25 minutes until a toothpick entered in the center comes out clean. Let cool completely in pan before cutting into 15 pieces.

Serves: 15

Nutrition Content (per serving):
200 calories, 7 g fat, 4 g saturated fat, 30 g carbohydrates, 23 g sugars, 2 g fiber, 6 g protein, 191 mg sodium
Note: Replacing the sugar with Splenda or Truvia reduces the calories to 122, carbohydrates to 10 g and sugars to 3 g.

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Salads are supposed to be healthy options when watching your calories, right? Not with the added bacon bits, refried beans, cheese, fried tortilla chips and sour cream that taco salads pack! This popular Mexican salad can carry upwards of 800 calories per serving. All of the classic ingredients add a ton of fat that doesn't really need to be in this tasty salad.

In my recipe rehab, I will use plain black beans to add fiber without all the fat of traditional refried beans. Low-fat baked tortilla chips add crunch while reducing the calories even further. As for the dairy products, I will use a low-fat mozzarella cheese instead of cheddar cheese, and I will replace the sour cream with my favorite, plain Greek yogurt. This new version of taco salad will fit nicely into your healthy eating menu at only 380 calories per serving.

Ingredients
3/4 pound 95 percent lean ground beef
1 tablespoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/4 cup water
1 can (15-ounce) black beans, drained and rinsed
4 medium Roma tomatoes, chopped
1 small jalapeno pepper, minced
1 shallot, minced
2 tablespoons lemon juice
1/2 teaspoon salt
1 head green leaf lettuce
1/2 cup shredded part-skim mozzarella cheese
2 ounces baked tortilla chips (about 32 chips)
4 tablespoons fat-free Greek yogurt

Instructions
1. In a large skillet, brown the beef over medium heat, stirring occasionally until done. Add the chili powder, garlic powder and cayenne pepper. Add the water and stir to combine. Add the beans and continue to cook until warmed through.

2. In a small bowl, prepare the salsa by combining the tomatoes, peppers and shallots. Mix in the lemon juice and salt.

3. To assemble the salad, toss together the lettuce, cheese and tortilla chips. Top with meat mixture, salsa and Greek yogurt.

Serves: 4

Nutrition Content (per serving)
383 calories, 8 g fat, 4 g saturated fat, 44 g carbohydrates, 5 g sugars, 9 g fiber, 34 g protein, 548 mg sodium

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

More Recipe Rehab with Tanya Zuckerbrot
Boston Baked Beans
Crispy Baked Chicken
Shrimp Scampi Recipe

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High-fiber beans are an excellent way to meet your dietary fiber recommendations, but these traditional beans are loaded up with sugar and salt pork in order to create the classic "pork and beans" combo. In my rehab, I will cut out the pork and make a vegetarian version that is perfect for a Meatless Monday meal.

I'm going to stick with the old-fashioned sweetener blackstrap molasses, which adds more nutrients than any other sweeteners and really creates the classic robust flavor for this dish. But I will cut its traditional partner, brown sugar, in order to reduce the calorie content. Without the salt pork for flavor, I will add complex flavors with my secret ingredient, yellow mustard. I'm going to cook the beans in a slow cooker, which is a great time saver for those busy evenings as long as you can plan ahead and get it all started in the morning. Alternatively, you can use canned beans and bake it in the oven for 45 to 60 minutes.

This is one of those comfort foods that is all the more comforting knowing the fat content is minimal and the fiber content is nearly half of your daily recommendations!

Ingredients
1 pound dry navy beans (or 6 cups cooked)
1 large yellow onion, chopped
2 cloves garlic, minced
1/4 cup blackstrap molasses
2 tablespoons yellow mustard
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon ground ginger

Instructions
1. In a large pot, place beans and 6 cups water. Let soak overnight.

2. After about 8 hours of soaking, drain the beans and add just enough water to cover the beans. Add remaining ingredients and stir to combine.

3. Turn slow cooker on low setting. Cover and cook for 6-8 hours, adding additional water if necessary.

4. When beans are tender, adjust seasonings as necessary. Serve hot.

Serves: 10

Nutrition Content (per serving):
187 calories, 1 g fat, 0 g saturated fat, 37 g carbohydrates, 6 g sugars, 12 g fiber, 9 g protein, 254 mg sodium

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Most definitions of shrimp scampi describe the dish as large shrimp sauteed in butter and garlic. Sounds delish but definitely not very healthy since the amount of butter used is usually nearly one half cup per pound of shrimp! Despite its high cholesterol content, shrimp is a good source of omega-3 fatty acids and is a great lean protein source. No wonder it is one of the most popular seafood choices.

In my rehab, I will omit the butter altogether and saute the shrimp in a little bit of heart-healthy olive oil. To add flavor, I will season the dish with lemon juice and white wine. Adding dark green spinach allows me to slip in a little of this fantastic superfood, which is rich in vitamin A, K, folate and illness-fighting flavonoids. In order to round out the dish, I will spice it up with some fresh parsley and serve it with high-fiber, whole-wheat pasta. The trick is to make sure the pasta doesn't dominate the dish, so keep in mind the recommended 1/2-cup portion size.

Ingredients
4 ounces whole-wheat linguini
1 tablespoon olive oil
6 cloves minced garlic
6 green onions, sliced
1 pound large shrimp
10 ounces frozen spinach
1/4 cup dry white wine
2 tablespoons lemon juice
1 tablespoon lemon zest
2 tablespoons chopped fresh parsley

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This rehab request is a traditional Mexican dish that uses large, mild chili peppers. Chile rellenos remind me of enchiladas, only they are wrapped in peppers rather than tortillas. Typically the peppers are stuffed with cheese then deep-fried and served with enchilada sauce. This method of preparation is a double dose of added calories on the inside and the outside with the cheese and crispy fried coating.

In my rehab, I will stuff the peppers with a little seafood instead of high-fat cheese. I am going to use a spicy crab mixture to maintain the level of protein and add some interesting flavors to the dish. Instead of deep-frying the peppers, I will roll them in panko bread crumbs and bake in the oven. This ensures a little crunch without all the greasy calories.

Ingredients
8 large poblano chile peppers

Editor's Note: To print only the recipe, view in "print preview" and then print only the page with directions.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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This recipe is a family favorite from one of our readers. The original recipe was very much like a banana-flavored pound cake with a large amount of sugar and butter to create a hefty dessert. And it gets worse: Additional calories were added to the cake with the use of ground nuts as part of the base.

In my lightened-up version, I will create a high-fiber base by using whole-wheat flour and wheat germ mixed with just enough all-purpose flour. The nutty flavor of the wheat germ allows me to reduce the calories from the nuts because I will use only a small amount for the topping. Additionally, I will replace the butter, eggs and milk with mashed bananas, egg whites and fat-free buttermilk.

It is always a challenge to reduce the calories from sugar to a reasonable amount that still adds just enough sweetness. I usually prefer just to cut the original amount in half, but for those of you watching your carbohydrate intake or wanting to reduce calories even further, using sugar substitutes that are safe for baking such as Splenda or Truvia is a great alternative. Some artificial sweeteners, such as aspartame or saccharin, lose their taste when baked because their chemical structure is broken down, so be sure to check the label for products approved for use in baking.

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One of the easiest and most versatile snacks you can prepare for your Super Bowl party is dip for chips, crackers or vegetables. However, many popular dip recipes are loaded with calories from sour cream, mayonnaise and other high-calorie ingredients. With these rehabbed versions of your favorite dips, you can stay within your healthy eating goals, even on the big day.

French Onion Dip
To make this dip healthier, I will use caramelized onions mixed with nonfat Greek yogurt seasoned with spices.


Ingredients
2 teaspoons olive oil
4 cups chopped onion
2 tablespoons balsamic vinegar
1 cup nonfat Greek yogurt
2 ounces low-fat spreadable cheese
1 tablespoon garlic powder

Instructions
1. Over medium heat in a large skillet, heat the olive oil. Add the onion and cook, stirring occasionally, until it starts to brown, about 6-10 minutes.

2. Add the balsamic vinegar and 1/2 cup water and scrape up the browned bits on the bottom. Continue to cook until the liquid is almost evaporated.

3. Remove from heat and set aside until cool.

4. In a large bowl, mix together yogurt, cheese and garlic powder. Add the cooled onions and mix until combined.

5. Chill until ready to serve.

Serves: 10

Nutrition Content (per serving)
58 calories, 1 g fat, 1 g saturated fat, 8 g carbohydrate, 4 g sugar, 1 g fiber, 3 g protein, 64 mg sodium

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Otherwise known as puppy chow (the human version), these irresistible treats are addictive. However, they are made with refined grains and quite a bit of sugar, which nearly puts them on the same level as a candy bar. This rehab request came from an anonymous reader, but I wholeheartedly agree that this recipe could use some improvements.

Traditionally, these treats are made with refined corn or rice grains from Chex or Crispix cereal. Unfortunately, the whole grain version is much higher in calories, so I will swap to use Life cereal, which is made with whole grain oat flour, in order to pump up the fiber.

I will cut out the butter from the recipe and substitute carob chips in order to reduce some of the sugar. As for the peanut butter, I will use the all-natural version that doesn't have any added hydrogenated oils or sugar -- check the ingredient list to make sure it contains simply peanuts and salt. To add a twist and keep that chocolaty flavor intact, I will replace half of the sugar coating with cocoa powder. Replacing the powdered sugar completely with Splenda or Truvia blended with cornstarch will reduce the calories slightly more.

Portion size is still the key with this snack, because the rehabbed version doesn't have a drastic effect on the calories, but I was able to increase the fiber and reduce the sugar to a more reasonable level for a snack.

Ingredients
9 cups Life cereal
1 cup carob chips
1/2 cup natural peanut butter
1 teaspoon vanilla
1/2 cup powdered sugar (or 3 tablespoons Splenda/Truvia blended with 1 tablespoon cornstarch)
1/2 cup unsweetened cocoa powder

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This recipe request comes from Helena in Yardley, Penn. She loves to make cheesecake, but the decadent dessert is usually loaded with calories from its creamy filling and buttery crust, not to mention some of the toppings. Helena is trying to eat healthier because she and her husband are hoping to start a family soon and they would like to get off on the right foot. She admits to having a sweet tooth and would really like some help with this recipe.

Well, Helena, you have come to the right place! In my rehab, I will replace some of the cream cheese with silken tofu and use a lower-fat cream cheese in order to maintain the creamy, rich texture. I will use egg whites to replace half of the eggs, and I will reduce the amount of sugar, opting to flavor the cheesecake with vanilla and lemon zest instead. In order to create a healthier crust, I will add some high-fiber crushed cereal to get you that much closer to the American Dietetic Association's recommendations of 20 to 38 grams per day.

This healthier version should satisfy any sweet tooth and get you started on your healthy eating resolutions.

Ingredients
Crust
1 cup high-fiber cereal (such as Fiber One or All-Bran Bran Buds)
1/2 cup graham crackers
4 tablespoons Smart Balance Light Butter
2 tablespoons cold water

Filling
12 ounces silken firm tofu
1/2 cup sugar or 1/4 cup Splenda
8 ounces Neufchatel cream cheese
1 cup non-fat Greek yogurt
1 teaspoon vanilla extract
1 teaspoon lemon zest
2 egg whites
1 egg
2 tablespoons all-purpose flour

Instructions
1. With a food processor, pulse cereal through until mixture is crumbly. Add graham crackers and process just a little longer until the crackers are crushed.

2. Pour this mixture into a small bowl. Add the melted butter and cold water and mix thoroughly with a fork. Press into a single layer covering the bottom and sides of a 9-inch pie pan.

3. To prepare the filling, add tofu to a large bowl and blend with an electric mixer until smooth. Add sugar and cream cheese and continue to blend until smooth. Add remaining ingredients and mix thoroughly.

4. Pour the mixture into the prepared piecrust then put the pie pan in a roasting pan. Pour water into the roasting pan until it comes about 1/3 of the way up the sides of the pie pan.

5. Bake in a preheated oven at 325 F for 50-60 minutes until the cake has set but still jiggles. Turn off the oven and leave the cheesecake to cool for 20-30 minutes before removing to cool completely on a wire rack.

6. Chill in refrigerator until firm. Top with fresh berries to serve.

Serves: 8

Editor's Note: To print only the recipe, view in "print preview" and then only print page with directions.

Nutrition Content (per serving)
254 calories, 13 g fat, 6 g saturated fat, 28 g carbohydrates, 17 g sugars, 4 g fiber, 11 g protein, 202 mg sodium

Note: Using Splenda reduces the calories to 208, carbohydrates to 16 g and sugars to 5 g.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Warm, creamy soups are comfort foods for the cold months. This soup request from Adrienne in Lakewood, Colo., is no exception. She typically makes this soup with leftover potatoes from the traditional potato pancakes she serves during the holidays. The potatoes combined with creamy milk, cheese and sausage is a flavorful combination but also a fat-filled one. Adrienne is looking for a tasty substitute that will still use her leftover potatoes but without all the fat and calories. She is trying to focus on eating healthier to obtain a healthier weight in this New Year.

In my rehabbed recipe, I am going to keep the skins on the potatoes to increase the fiber content and add broccoli. Instead of using sausage as the meat flavoring, I will use lower-fat turkey bacon and omit the added salt. Additionally, instead of using processed American cheese, I will use a combination of sharp cheddar cheese and a light, spreadable cheese that will pack in a lot of flavor, allowing me to reduce the amount. These substitutions mean I can cut the calories in half and reduce the fat content from 52 grams per serving to only 11 grams per serving!

Since this soup is already high in carbohydrates, I would suggest serving it with a green salad rather than bread.

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A bowl of hot soup during the cold winter weather is just what the doctor ordered, especially when it features onions that are high in flavonoids and vitamin C, which are known to boost the immune system and fight off colds. Christine would like to make this soup for her father-in-law, who recently had heart surgery and needs to cut out a lot of fat from his diet. Traditional recipes for French onion soup call for slow-cooking onions in butter, simmering them in beef broth and topping with a cheese-covered baguette.

The main sources of fat in this dish are butter and cheese, which tend to be high in saturated fat. In my rehab, I will swap the butter for the more heart-healthy monounsaturated fat found in olive oil. Since there is not really a good substitution for the saturated fat in cheese that still tastes good, I will simply use a stronger flavored cheese in a smaller amount to maintain the taste but significantly reduce the fat content. Substituting a whole-grain baguette for the typical bread will increase the fiber content and further help toward a reduction in cholesterol levels.

Though there is still some fat in this recipe, I was able to cut the saturated fat content in half and still maintain the flavor. Best wishes, Christine, for your father-in-law's speedy recovery.

Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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The holiday season tends to bring traditional foods to the table. Strudel originated in Austria; however, many European locations have their own specialties. Traditionally, strudel is made from very thin dough that is wrapped around a filling. The thin layers of dough create a unique pastry, but it is difficult to make. Crescent rolls are a common substitute for home cooks looking for an easier, more convenient recipe. The downside is that these crescent rolls get half of their calories from fat, and many varieties still contain trans fats (look for hydrogenated oils in the ingredients list).

This request for a healthier cheese strudel came from one of our readers who would like to remain anonymous. She admitted to trying the low-fat version of crescent rolls and gave them a definite thumbs-down on flavor.

Not only is the wrapping high in fat, but the filling is also loaded with calories due to a very sweet cream cheese filling. I will reduce the calories in the filling by cutting the sugar content and adding in some fruit preserves to increase flavor. Instead of wrapping it in crescent rolls, I will use light and crispy phyllo dough. You can layer them together to make one large roll or prepare them as I have to make bite-size treats perfect for a New Year's Eve party.

Ingredients:
8 ounces Neufchatel cheese
1/4 cup sugar
1/4 cup jam (you pick the flavor!)
1 teaspoon vanilla
2 tablespoons canola oil

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of "The F-Factor Diet" and founder of Skinny in the City and The Skinny on Dietitians, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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Elizabeth from Pendleton, Ore., writes in with an old recipe for crab bisque that her family enjoys around the holidays. The recipe is simple and easy to make, but loaded with fat and calories from a combination of whole milk, canned creamed soups, butter and more cream. Elizabeth is trying to lose weight, but she loves to cook. She has avoided making this recipe for the holidays this year because she fears the pounds it is sure to add to her scale.

In my rehab, I will leave in a little bit of the cream for flavor, but I will replace the canned soups with water and aromatic vegetables and use evaporated skim milk instead of whole milk. A little cornstarch will ensure it reaches the desired thickness. Adding a few spices such as garlic and red pepper will help add depth to the flavor and guarantee that your friends ask for the recipe.

Serve with a whole-wheat baguette for a full meal.

Ingredients:
1 tablespoon olive oil
3 large shallots, minced
3 cloves garlic, minced
2 tablespoons celery, minced
4 ounces white button mushrooms, sliced
1/2 cup white wine
1 cup light cream
2 cans 12-ounce evaporated skim milk
2 tablespoons cornstarch
1/2 pound lump crabmeat (or substitute imitation crabmeat)
4 green onions, sliced
1/4 teaspoon ground white pepper
Dried parsley

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'Tis the season when it's hard to resist that plate of cookies that seems to be lurking around every corner. With names like butter cookies, rum balls and sugar cookies, they are bound to be rich, sweet and, of course, high in calories. Here are a few lighter versions of Christmas cookie recipes that will keep your calories in check and add some healthy nutrients to the otherwise lacking treats.

White Velvet Sugar Cookies
This is a request from Wendy in Spring, Texas. She would like to see a healthier version of one of her family's favorite cookie recipes. I'm going to pump up the nutrition with the addition of whole-wheat pastry flour to increase the fiber content. In order to reduce the calories, I will cut the sugar in half and replace some of the butter and cream cheese with Neufchatel cheese and canola oil.

Ingredients
8-ounce package Neufchatel cheese
4 tablespoons butter
4 tablespoons canola oil
1 cup sugar or 1/2 cup Splenda
2 teaspoons vanilla extract
1/4 teaspoon salt
4 egg whites or 1/2 cup egg beaters
2 cups whole-wheat pastry flour
2 cups white cake flour

Instructions
1. Preheat oven to 350 F.
2. In a large bowl, cream together the cheese, butter, oil and sugar. Add vanilla, salt and egg whites, and beat well.
3. In a small bowl, mix together the whole-wheat and white cake flour. Slowly add the flour mixture to the liquid mixture until dough is stiff.
4. Wrap in waxed paper and refrigerate at least two hours (or overnight if you have time).
5. Roll on floured surface and cut into desired shapes. Place on nonstick cookie sheet.
6. Bake for 8-12 minutes. Cool. Frost and decorate as desired.

Makes: 3 dozen cookies

Nutrition Content (per cookie)
115 calories, 4 g fat, 2 g saturated fat, 17 g carbohydrates, 6 g sugars, 1 g fiber, 3 g protein, 44 mg sodium

Note: Using Splenda instead of sugar reduces the calories to 95, carbohydrates to 11 g and sugars to 1 g.

Makes: 3 dozen cookies

Nutrition Content (per cookie)
93 calories, 3 g fat, 2 g saturated fat, 14 g carbohydrates, 7 g sugars, 1 g fiber, 2 g protein, 61 mg sodium

Note: Using Splenda instead of sugar reduces the calories to 73, carbohydrates to 9 g and sugars to 1 g.


Don't see your favorite recipe? You can use similar substitutions in your recipes to create a healthier, more nutritious cookie this year.


Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a recipe rehab! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.

Celebrity dietitian and motivational life coach, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

Editor's Note: The original story said that the carbs in the second recipe were 149 g per serving. The correct figure is 14.

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Mini Soup Shooters Three Ways
The base of the soup is the same for all three; you can choose to do broccoli, mushroom or carrot -- or all three. To make them perfect for a cocktail party I serve them in shot glasses or a small rocks glass.

Soup provides a warm, hearty taste on a cold winter day, but most versions can be more than 400 calories and 20 grams of artery-clogging saturated fat. Make it fat free by substituting the cream for chicken stock and nonfat Greek yogurt and you'll also shave off up to 200 calories! You'll have a hunger-satisfying, body-warming appetizer that is packed with fiber and antioxidant-filled broccoli, mushrooms and carrots.

Broccoli Soup Shooters

Ingredients:
1/2 clove garlic, minced
1/2 small onion, chopped
1 head of broccoli, chopped into small spears
2 cups fat-free chicken stock
1/4 cup Parmesan cheese, grated
1 1/2 tbsp nonfat plain Greek yogurt (Fage, Chobani or Oikios)
Cooking spray
Salt and pepper

Directions:
1. In a large pot, heat cooking spray and add minced garlic and onion. Saute for five minutes or until the onion is soft (but not brown).

2. Add the broccoli and saute for 1 minute. Add the chicken stock and turn up heat, bringing it to a boil.

3. Boil soup for 20 minutes or until broccoli is tender. Pour soup into a blender and puree until smooth.

4. Pour the soup back into the pot and add extra water if mixture is too thick. Next add the Parmesan cheese and stir until completely mixed through. Stir in yogurt and ladle 1/4 cup of soup in a shot glass or rocks glass. Add salt and pepper to taste.

Serves: 12 (1/4 cup)
Nutrition Content per Serving: 31 calories, 4 g carbohydrate, 1.3 g fiber, 3 g protein, 1 g total fat, 0.5 g saturated fat, 205 mg sodium


Mushroom Soup Shooters

Ingredients:
1/2 clove garlic, minced
1/2 small onion, chopped
2 large containers of button mushrooms (or any other variety mushroom), quartered
2 cups fat-free chicken stock
1/4 cup Parmesan cheese, grated
1 1/2 tablespoon nonfat plain Greek yogurt (Fage, Chobani or Oikios)
Cooking spray
Salt and pepper

Directions:

1. In a large pot, heat cooking spray and add minced garlic and onion. Sauté for five minutes or until the onion is soft (but not brown).

2. Add the mushrooms and saut3 for 1 minute. Add the chicken stock and turn up heat, bringing it to a boil.

3. Boil soup for 20 minutes or until mushrooms are tender. Pour soup into a blender and puree until smooth.

4. Pour the soup back into the pot and add extra water if the mixture is too thick. Next add the Parmesan cheese and stir until completely mixed through. Stir in yogurt and ladle 1/4 cup of soup in a shot glass or rocks glass. Add salt and pepper to taste.

Serves: 12 (1/4 cup)
Nutrition Content per Serving: 20 calories, 1.5 g carbohydrate, 0 g fiber, 2 g protein, 0.6 g total fat, 0.3 g saturated fat, 205 mg sodium

Carrot Soup Shooters

Ingredients:
1/2 clove garlic, minced
1/2 small onion, chopped
4 large carrots, peeled and cut into medium-size pieces
2 cups fat-free chicken stock
1/4 cup Parmesan cheese, grated
1 1/2 tablespoon nonfat plain Greek yogurt (Fage, Chobani or Oikios)
Cooking spray
Salt and pepper

Directions:

1. In a large pot, heat cooking spray and add minced garlic and onion. Saute for five minutes or until the onion is soft (but not brown).

2. Add the carrots and saute for 1 minute. Add the chicken stock and turn up heat, bringing it to the boil.

3. Boil soup for 20 minutes or until carrots are tender. Pour soup into a blender and puree until smooth.

4. Pour the soup back into the pot and add extra water if mixture is too thick. Next add the Parmesan cheese and stir until completely mixed through. Stir in yogurt and ladle 1/4 cup of soup in a shot glass or rocks glass. Add salt and pepper to taste.

Serves: 12 (1/4 cup)
Nutrition Content per Serving:24 calories, 3 g carbohydrate, 1 g fiber, 1.5 g protein, 1 g total fat, 0.4 g saturated fat, 204 mg sodium

Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!

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