Lighter comfort foods can still be favorites

Comfort food season just got lighter.

EatingWell editors have lightened those comforting favorites, including Chicken Pot Pie, Ham and Cheese Breakfast Casserole, Meatloaf and Chicken Piccata with Pasta and Mushrooms.

They include secrets for stuffing your pantry with good-for-you ingredients and secrets for making over family favorites.

Here are two sample recipes from the book:

Chinese Chicken and Noodle Salad

“This delicious salad is crisp, crunchy and cool with shredded cabbage, carrots and chicken breast tossed with toasted ramen noodles and slivered almonds. The dressing is an addictive orange, sesame, ginger and soy combination – you may want to double the dressing and save some for a salad the next day,” EatingWell editors say.

2 (3-ounce) packages low-fat ramen noodle soup mix

½ cup slivered almonds

2 tablespoons sesame seeds

1 tablespoon canola oil

2 pounds boneless skinless chicken breasts, trimmed

6 1/4-inch slices fresh ginger

1 teaspoon salt

6 tablespoons orange juice

6 tablespoons cider vinegar

3 tablespoons reduced sodium soy sauce

3 tablespoons sugar

1 1/2 teaspoons toasted sesame oil

4 cups shredded green cabbage

2 medium carrots, shredded

1 bunch scallions, chopped

Preheat oven to 350 degrees.

Crumble ramen noodles onto a large rimmed baking sheet (discard seasoning packets). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.

Place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until cooked through and no longer pink in the middle, 10 to 15 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-sized pieces. Discard the poaching liquid.

Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.

Just before serving, combine the shredded chicken, cabbage, carrots and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

Yield: 8 servings

Approximate nutrition per serving: 390 calories, 12 grams fat (2 grams saturated, 28 percent fat calories), 41 grams protein, 29 grams carbohydrate, 96 milligrams cholesterol, 4 grams dietary fiber, 621 milligrams sodium.

Spinach and Cheese Stuffed Shells

“Our stuffed shells are based on a recipe that calls for frozen creamed spinach. By substituting plain fresh or frozen spinach, adding sautéed onions and using part skim ricotta, we’ve reduced the fat by half without sacrificing flavor at all. The shells hold and reheat well, which makes them great for entertaining,” EatingWell editors write.

24 jumbo pasta shells (8-ounces)

1 1/2 teaspoons extra virgin olive oil

2 onions, finely chopped

2 pounds fresh spinach, trimmed and washed or two 10-ounce packages frozen chopped spinach, thawed and squeezed dry

2 cups part-skim ricotta cheese

2/3 cup plain dry breadcrumbs

1/2 cup freshly grated parmesan cheese, divided

1/4 teaspoon ground nutmeg

1/8 teaspoon salt

Freshly ground black pepper to taste

1 large egg white, lightly beaten

3 cups prepared marinara sauce, preferably low sodium

Preheat oven to 375 degrees. Cook shells in a large pot of boiling water, stirring often, until just tender, about 15 minutes or according to package directions. Drain and rinse under cold water. Set aside.

Heat oil in a large nonstick skillet over medium-high heat. Add onions and cook, stirring occasionally, until softened, about 3 minutes. If using fresh spinach, add it in batches and toss with tongs until wilted. Drain in a colander, pressing out excess moisture with the back of a spoon. Let cool. If using thawed frozen, add it to the onions and toss to mix well. Set aside.

Combine ricotta, breadcrumbs, 1/4 cup parmesan and nutmeg in a bowl; mix well. Add the reserved spinach and season with salt and pepper. Stir in egg white.

Stuff each of the reserved shells with a generous 2 tablespoons of the ricotta mixture. Spread 1 cup marinara sauce in the bottom of a 9-by-13 inch baking dish. Arrange the stuffed shells in a single layer. Top with the remaining 2 cups of the sauce and sprinkle with the remaining 1/4 cup Parmesan cheese. Bake until the top is golden and the shells are heated through, about 30 minutes. (If the top browns too quickly, tent loosely with foil.) Let cool for 10 minutes before serving.

Yield: 10 servings

Approximate nutrition per serving: 438 calories, 12 grams fat (6 grams saturated, 25 percent fat calories), 25 grams protein, 59 grams carbohydrate, 32 milligrams cholesterol, 7 grams dietary fiber, 574 milligrams sodium.