Healthy Cravings - Big Y® World Class Market®

Fall Comforts Straight From your kitchen

Whether it’s the rich, sweet, chewy taste of a chocolate fudge brownie, the crispy, salty allure of fried chicken, or the pure, hearty satisfaction of a plateful of spaghetti piled high with meatballs — sometimes you have a taste for something, and you just can’t get it out of your mind until it’s on your plate. In that moment of intense craving, it's easy to make poor nutrition decisions; you go for high-calorie, high-fat foods just to satisfy your craving.

We’re offering you some healthier versions for traditional comfort foods in addition to a list of alternatives for some other cravings. These are foods you can eat as a smarter choice, providing the same results without all the extra fat and calories. Take a look at our delicious recipes and healthy substitutions below.

Chocolate Brownies

– Big Y nonstick cooking spray

2 oz. semi-sweet baking chocolate

2 tsp. Big Y vanilla extract

1 14-oz. can low fat sweetened condensed milk

1/4 tsp. Big Y salt

3 large Big Y eggs, lightly beaten

2 large egg whites, lightly beaten

2 Tbsp. Big Y honey

1 cup Big Y unsweetened applesauce

1 Tbsp. Big Y canola oil

1 cup cake flour, sifted

1 tsp. baking powder

3/4 cup Big Y sweetened cocoa powder

Preheat oven to 350°F.

Spray a 9x9-inch baking dish with nonstick cooking spray; set aside. In the top of a double boiler with water on a low simmer, melt baking chocolate with the vanilla. Remove from stove and transfer to a large bowl. (If you don’t have a double boiler, melt the chocolate in a microwave-safe bowl on high for 1 minute; stir briskly. Continue to melt in 15- to 20-second increments, stirring briskly after each increment, until completely melted. Stir in vanilla; transfer to a large bowl.

Stir condensed milk, salt, eggs and egg whites into melted chocolate mixture until smooth. Mix in honey, applesauce and canola oil. Sift together flour, baking powder and cocoa powder over chocolate mixture and carefully fold in until mixture is smooth. Do not over mix. Pour batter into the prepared pan and bake for 30 to 35 minutes or until a wooden toothpick inserted in center comes out clean. Cool on wire rack.

Makes 12 servings.

Nutrition Information Per Serving
• Calories: 260 (Calories from Fat: 50) • Total Fat: 6g (Saturated Fat: 2.5g) • Cholesterol: 55mg • Protein: 7g • Total Carbohydrates: 45g (Fiber: 2g; Sugar: 34g) • Sodium: 280mg

By following this recipe and using low fat condensed milk, a combination of eggs and egg whites, honey and applesauce you will save 220 calories and 19 grams of fat per serving.

Crispy Baked Chicken Strips

3 cups finely crushed Big Y cornflakes

2 tsp. Big Y garlic powder

1/2 tsp. Italian seasoning

1/2 tsp. Big Y salt

1/4 tsp. Big Y pepper

4 boneless, skinless Smart Chicken® breasts

2 large Big Y eggs, beaten

– Big Y nonstick cooking spray

Preheat oven to 375°F.

In a large sealable plastic bag, mix together crushed cornflakes, garlic powder, Italian seasoning, salt and pepper. Cut chicken breasts into thin strips about one inch wide. Dip chicken strips into beaten eggs, then place in plastic bag with cornflake mixture. Shake until each strip is well coated; may need to do in batches. Place coated stripson baking sheets that have been sprayed with nonstick cooking spray. Bake for 18 to 20 minutes or until crispy on the outside and chicken is no longer pink.

Serves 4 (1-breast) servings

Nutrition Information Per Serving
• Calories: 250 (Calories from Fat: 45) • Total Fat: 5g (Saturated Fat: 1.5g) • Cholesterol: 145mg • Protein: 37g • Total Carbohydrates 13g (Fiber: 0g; Sugar: 1g) • Sodium: 520mg

Baking the chicken strips versus battering and deep frying them will save you 330 calories and 28 grams of fat per serving!

Whole Wheat Spaghetti with Turkey Meatballs

1 1/2 lbs. extra lean ground turkey

1/2 cup Big Y dry breadcrumbs

1/2 cup fresh Parmesan cheese,
finely shredded

1/3 cup green onions, finely chopped

1/4 cup zucchini, shredded

1/4 cup fresh parsley, chopped

1/4 tsp. Big Y salt

1/4 tsp. Big Y pepper

1 large egg white

2 garlic cloves, crushed

– Big Y nonstick cooking spray

1 26-oz. jar light pasta sauce

8 oz. multi-grain spaghetti (such as Barilla® Plus®)

Preheat oven to 400°F.

In a large bowl, combine turkey, breadcrumbs, Parmesan, onions, zucchini, parsley, salt, pepper, egg white and garlic; mix well. Shape mixture into 25, 11/2-inch meatballs and place on a broiler pan coated with nonstick cooking spray. Bake for 15 to 20 minutes or until browned and no longer pink inside. Cook spaghetti in a large pot according to package directions, without added salt or oil; drain and set aside. In a large saucepan, heat pasta sauce over medium heat. Add cooked meatballs and simmer until heated through. Serve with cooked pasta.

Makes 5 (approximately 1-cup pasta, 1/2-cup sauce and 5-meatballs) servings.

Nutrition Information Per Serving
• Calories: 470 (Calories from Fat: 70) • Total Fat: 7g (Saturated Fat: 2.5g) • Cholesterol: 130mg • Protein: 49g • Total Carbohydrates: 50g (Fiber: 10g; Sugar: 13g) • Sodium: 980mg

Substituting extra lean ground turkey for beef, using a light pasta sauce and switching to a multi-grain pasta will save you 80 calories and 10 grams of fat per serving.

Cravings
Some Healthy Substitutions

When you’ve got a craving you just can’t shake, check with us for a healthy alternative.

Salty
The desire for something salty is high on the list when it comes to an attack of the munchies. But instead of reaching for a handful of high-fat potato chips, consider something that’s good for you like roasted soybeans. Soybeans are a high-fiber, healthy alternative that will not only satisfy your salt craving and increase your energy level, but will also provide you with essential nutrients like calcium, protein and iron.

Chewy Treat
When you get a hankering for a chewy treat like caramel or cookies, stop yourself and think about what you’re about to do to your body. Instead of indulging in something you know you’re only going to regret later, consider a handful of dried fruit. They are not only sweet and chewy, high in fiber and potassium but many, like blueberries, cranberries and cherries are rich in antioxidants as well.

Chocolate
Oh the chocolate craving — we’ve all been there. And even though chocolate is one treat that’s hard to compare, there are healthy ways to fulfill your need without over doing it. Instead of grabbing for that candy bar, why not try a combination of dark chocolate chips and almonds as a substitute? Dark chocolate and almonds are both good for you because they contain powerful antioxidants, called flavonoids that can help lower cholesterol and reduce the risk of heart disease.

Baked Goods
When you want a fresh-baked goodie like a piece of pie or cake, choose a healthy muffin instead. A whole-grain, mixed-grain or bran muffin will satisfy that craving and help your body and mind at the same time. Fiber-filled muffins such as these can help fight heart disease and diabetes while giving you the energy you need to make it another great day!