COMFORT FOODS THAT ARE GOOD FOR YOU

NORWALK, CONN., December 24, 2008 – Creamy macaroni and cheese, mom's meatloaf and fluffy mashed potatoes are just a few of the top comfort foods people crave, especially as the temperature drops. Healthy comfort foods do not have to be a contradiction. Many foods that are good for the soul can also be good for the body, as long as you employ some simple substitutions. With a few healthful tips from Stew Leonard's registered dietitians, you can give into winter cravings without wrecking your waistline.

Mashed Potatoes
The humble spud, when mashed with milk and butter, becomes the ultimate comfort food, but a dieter's downfall. Here is a quick recipe to lighten up the fat and calories, along with some variations to kick up the health factor another notch:
Peel two pounds of Idaho or russet potatoes and cut into 2-inch pieces. Place in a large saucepan with 1 teaspoon salt and cover with water. Bring to a boil over high heat. Reduce the heat to low, cover and simmer for 20 minutes or until tender. Drain, reserving ½ cup of the potato water. Mash the potatoes with an electric mixer, ricer or potato masher, with 1 cup buttermilk and 1 tablespoon butter until creamy. Add some of the cooking water if needed.

Variations for a flavor and antioxidant boost: Squeeze in roasted garlic cloves; or stir in ¼ cup prepared pesto; or add two teaspoons wasabi paste.

Mom's Meatloaf
Meatloaf can be a healthy comfort food when made with lean ground beef (Stew Leonard's sells a 96 percent lean ground beef that has only 4.5 grams of fat per serving). Most recipes call for onions, a great source of immune-boosting antioxidants. To up the antioxidant content even more, sauté additional onions in a pan with olive oil and use as a topping to the finished meatloaf. To cut the fat content even more, use low fat milk and two egg whites in place of one egg.

Home-style Meat Loaf
From Stew Leonard's Winning Recipes Cookbook
3 slices French bread
½ cup milk
1 small onion, minced
1 medium red or green bell pepper, seeded and minced
1 cup ketchup, divided
1 large egg
½ teaspoon salt
¼ teaspoon black pepper
2 pounds ground beef

Preheat the oven to 350ºF. Trim the crusts from the bread. Place the bread in a food processor or blender and pulse until crumbs are formed. Place the ½ cup of the bread crumbs in a large bowl and add the milk. Let sit 2 minutes, or until all of the milk is absorbed. Add the onion, bell pepper, ½ cup of the ketchup, the egg, salt, black pepper, and beef. Using a wooden spoon or rubber spatula, blend until incorporated. Shape the mixture into a loaf and place in a baking pan. Spread the remaining ½ cup ketchup over the loaf. Bake for 1 to 1 ½ hours, or until an instant-read thermometer inserted in the center registers at 160ºF. Let the meat loaf stand for 10 minutes before slicing. Makes 8 servings.

Baked Macaroni and Cheese
Everyone feels like a kid again when diving into this creamy, indulgent comfort food. For a lighter version, use reduced-fat cheese. To up the antioxidant and fiber ante, substitute whole grain pasta and toss in some broccoli, carrots or cauliflower. For a new and healthier twist on this comfort food favorite, try this easy Vermont Cheddar Cauliflower Gratin dish.

Vermont Cheddar Cauliflower Gratin
From Stew Leonard's Winning Recipes Cookbook
1 large head cauliflower, cut into florets
2 tablespoons butter
1 small onion, minced
2 tablespoons all-purpose flour
2 cups 2% milk
1 pound shredded cheese, such as Cheddar, Monterey Jack, or Swiss (4 cups), divided (can use reduced fat)

Preheat the oven to 350ºF. Grease a 3-quart baking dish. Bring 2 inches of water to a boil in a large saucepan over high heat. Place a steamer basket in the pan and add the cauliflower. Cover and cook over medium heat for 5 minutes, or until just crisp. Remove the cauliflower and place in the prepared baking dish. Melt the butter in a medium saucepan over medium heat. Add the onion and cook, stirring, for 4 minutes, or until tender. Stir in the flour and cook, stirring constantly, until thickened. Stir in 3 ½ cups of the cheese. Pour over the cauliflower, stirring to blend. Sprinkle with the remaining ½ cup cheese. Bake for 25 minutes, or until bubbling and hot. Makes 6-8 servings.

Soups and Chili
While chicken soup is the quintessential comfort food, a heartier bean-based chili is a meal in itself. The fiber from the beans keeps you feeling full, and the spices are great for relieving congestion. Here is our award-winning Three-Bean Chicken Chili, which won the People's Choice Award at the New England Regional Chili Cook-off.

Three-Bean Chicken Chili
From Stew Leonard's Winning Recipes Cookbook
2 tablespoons olive oil
1 large onion, diced
1 large red bell pepper, diced
2 cloves garlic, minced
1 ½ pounds ground chicken, preferably thigh meat
1 can (28 ounces) crushed tomatoes
1 tablespoon light chili powder
1 tablespoon sugar
1 teaspoon cumin
1 teaspoon chipotle paste
1 teaspoon salt
½ teaspoon black pepper
1 cup chicken broth
1 can (15 ounces) small white beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 ½ corn kernels, fresh or frozen and thawed
¼ cup fresh chopped cilantro

In a stockpot, heat the oil over medium-high heat. Add the onion and bell pepper and cook for 5 minutes. Add the garlic and cook for 2 minutes. Add the chicken and cook well, stirring occasionally, until the chicken is no longer pink. Add the tomatoes, chili powder, sugar, cumin, chipotle paste, salt and black pepper. Stir to mix well and cook for 10 minutes. Add the broth and bring to a simmer. Reduce the heat to low, cover and cook for 30 minutes. Add the white beans, pinto beans, and black beans and cook for 15 minutes, or until the flavors are well blended. Stir in the corn and cilantro and cook for 2 minutes. Makes 12 servings.

Stew Leonard's, a family-owned and operated fresh food store founded in 1969, has four stores in Norwalk, Danbury, and Newington, Conn. and Yonkers, N.Y.. The company was named among FORTUNE magazine's "100 Best Companies to Work for in America" for the past seven consecutive years. For more information, visit Stew Leonard's website at www.stewleonards.com.