As the new year begins, most people think about making resolutions to diet, exercise more and quit bad habits. Why not just resolve to take better care of yourself all around? An easy way to do that is to learn how to make your favorite recipes lower in fat and sodium while keeping them satisfying and tasty. Here are some recommendations for doing that:

• Use a nonstick skillet to reduce the amount of liquid or fat you need to keep food moving freely in your pan.
• Use paper liners in muffin pans and parchment or rubber pan liners on baking sheets rather than greasing pans.
• You may substitute 1/2 to 1/3 of the fat called for in baked goods recipes with applesauce.
• Use 2 percent milk instead of whole milk or cream.
• Use olive or canola oil in place of vegetable oil.
• Sauté in chicken or vegetable broth rather than oil.
• Use half the amount of high-calorie ingredients like chocolate chips, but use miniature ones or chop into small pieces so they disperse throughout the batter.
• To flavor rice without adding lots of calories, cook it in broth.

This recipe from McCormick is for a white chili, a lighter version of the bowl of red we all love..

Southwest White Chili
1 tablespoon olive oil
1 1/2 pounds boneless, skinless chicken breasts, cut into small cubes
1/4 cup chopped onion
1 cup fat-free chicken broth
1 can (4 ounces) chopped green chilies
1 teaspoon garlic powder
1 teaspoon ground cumin
1/2 teaspoon oregano
1/2 teaspoon cilantro
1/8 teaspoon ground red pepper
1 can (19 ounces) white kidney beans, undrained
2 green onions, sliced

Heat oil in large saucepan over medium-high heat. Add chicken and onions; cook 4-5 minutes. Stir in broth, green chilies and spices; simmer 15 minutes. Stir in beans. Simmer 5 minutes. Top with green onions. Yield: 4 cups.

Comments about the magazine? E-mail Editor Kaye Northcott at kayen@texas-ec.org ©2004 Texas Electric Cooperatives, Inc.