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Courses >
Health Care, Nutrition, & Fitness > Luscious, Low-Fat, Lightning-Quick Meals
 Have
you ever wished you had a personal chef preparing luscious, low-fat
meals for you? This course is the next best thing! You'll learn how to
ferret out fat in recipes, and discover how to reduce fat without
sacrificing flavor or texture. Explore how to use flavor profiling to
expand your culinary horizons. Learn how to prepare casseroles,
crock-pot dishes, vegan dishes, oven-fried foods, meat-based meals, and
many other entrees that are both nutritious and delicious!
You'll
discover how to get in and out of the kitchen faster, including tips
for grocery shopping, menu planning, food preparation, and quicker
cooking. You'll also learn a dietitian's tricks of the trade for
encouraging reluctant family members to eat more healthfully. You'll
have the chance to try out over 50 exciting and easy lowered-fat
recipes for tasty entrees, side dishes, desserts, and garnishes, with
each recipe demonstrating a topic that's covered in the lessons.
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Syllabus:
All
courses run for six weeks, with a two-week grace period at the end. Two
lessons are released each week for the six-week duration of the course.
You do not have to be present when the lesson is released, but you must
complete each lesson within two weeks of its release.
A new
section of each course starts on the second or third Wednesday of each
month. If enrolling in a series of two or more courses, please be sure
to space the start date for each course at least two months apart.
| Week One |
| Wednesday - Lesson 01 |
Have
you always suspected the only function of fat was to attach itself to
your stomach, hips, or thighs? In our first lesson, we'll uncover the
functions of fat in cooking and discuss easy, lower-fat ways to replace
these functions. We'll begin to identify high-fat ingredients in
recipes, too. You'll use your new skills to prepare a luscious—and
lowered-fat—recipe for Lasagna Mexicana. Then you'll try your hand at a
quick-and-easy Chicken à la King that's lower in fat but even more
flavorful than the original recipe!
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| Friday - Lesson 02 |
In
Lesson 1, you learned that two of the functions of fat are carrying
flavor and adding "mouthfeel." Seasonings are a fat-free way to improve
flavor and mouthfeel. We'll explore the functions of seasonings in
lowered-fat cooking, then we'll discuss several of the most commonly
used seasonings and their uses. You'll also learn about flavor
profiling, and use this terrific technique to create three easy,
flavorful lowered-fat recipes: Mexican Shepherd's Pie, Greek Pizza, and
Italian Meat Loaf.
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| Week Two |
| Wednesday - Lesson 03 |
Many
recipes are based on sauces, and many of them tend to be high in fat.
In today's lesson, we'll look at the functions of fat in sauces. We'll
discuss several ways to make easy and delicious lowered-fat sauces.
You'll use this knowledge to prepare an easy, elegant Fettuccine
Tofredo with Chicken and Broccoli that's deliciously smooth and rich.
You'll learn how to use canned condensed soups to make easy low-fat
sauces when you make Quick and Easy Turkey Tetrazzini. And you'll
discover the differences between opaque and glossy sauces as you
prepare my quick and easy recipe for Sweet and Sour Chicken.
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| Friday - Lesson 04 |
This
lesson is a student favorite! Today we'll define add-in ingredients,
and you'll discover how to incorporate them into delicious lowered-fat
recipes. Armed with this knowledge, you'll prepare a kid-friendly
Spaghetti Pie that adults will love, too! If you enjoy Asian cuisine,
you'll be delighted with my 15-minute recipe for Spicy Peanut Chicken.
You don't have even 15 minutes to make dinner? After you apply your
knowledge of seasoning, flavor profiling, and add-in ingredients, no
one will believe you made Very Veggie Soup using canned and frozen
foods. Last but not least, I'll share with you the alterations I made
to a typical restaurant-style fried rice recipe to create an
unforgettably delicious "Fried" Rice.
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| Week Three |
| Wednesday - Lesson 05 |
Have
you sworn off red meat because it's too high in fat or it's too
difficult to prepare tender and flavorful cuts of lower-fat meats? Are
you sick to death of the same old recipes for chicken? If you answered
yes to either question, you'll love this lesson! You'll uncover many
tips and tricks for preparing tender and flavorful meals based on
leaner meats when you prepare Ground Beef Stroganoff, Pan-Broiled
London Broil, and Sweet and Sour Meatballs. We'll revisit flavor
profiling as we explore rubs and marinades, two great ways to enliven
plain old poultry. To showcase these skills, you'll prepare Cinnamon
Chicken. And finally, you'll discover how to convert a time-consuming
recipe for Chicken Cordon Bleu into a quicker, easier, and lower-fat
casserole recipe.
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| Friday - Lesson 06 |
Seafood
offers so many health benefits that several health organizations
recommend eating it at least twice a week. Many people avoid fish and
shellfish because they aren't familiar with how to prepare it or
they're not excited about filling up the kitchen with that fishy aroma.
Today we'll discuss how to choose seafood, and we'll prepare a bounty
of fish and shellfish-based meals that won't leave your house smelling
funny, including Grilled Ginger-Lime Salmon with Sauce, Drunken Cod,
Poached Asian Salmon, Fish Puttanesca, Thai Shrimp, "Crab" Salad, Quick
Crab Bisque, and Asian Tangerine Scallops.
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| Week Four |
| Wednesday - Lesson 07 |
Are
you suspicious of soybeans? Any doubts you may have will be dispelled
when you taste Marinated Three-Bean Salad and Farmer Chili. Are you
baffled by tofu? You'll discover how easy it is to use it to replace
high-fat ingredients like cream and whole eggs when we prepare Creamy
Butternut Squash Soup, Pasta Carbonara, Spicy Peanut Tofu, Tofu Pumpkin
Custard, and Tofu Guacamole. As easy and delicious as these recipes
are, what most students enjoy about this lesson is sneaking healthful
soybeans and tofu into their family's meals. Your diners will never be
the wiser, either!
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| Friday - Lesson 08 |
Are
you tired of never having an answer to the question, "What's for
dinner?" If you shouted "Yes!" then this your lesson! Even if you
usually have dinner under control, you'll be delighted to learn how to
develop and use a cycle menu to save you time, reduce food waste, and
help encourage diner acceptance. To prove these points, we'll prepare
Bean and Basil Salad, Tomato-Basil Meat Sauce, Chicken Curry, Shrimp
Cashew Salad, and Greek Skillet. We'll also discuss how to develop a
grocery list that works for you. We'll finish up by taking a look at
shopping for groceries, including the pros and cons of online and
warehouse shopping.
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| Week Five |
| Wednesday - Lesson 09 |
Break
out your Crock-Pot and discover how delicious and easy lowered-fat
cooking can be! We'll prepare an exotic but oh so easy recipe for
African Chicken. You'll learn how to convert the Chicken à la King
recipe we prepared back in Lesson 1 to a Crock-Pot recipe. We'll
uncover the secrets of lowered-fat casserole cookery as we prepare a
yummy Chicken Enchilada Casserole. And if you've given up deep-frying
because it's too high in fat, you'll love my recipes for Oven-Fried
Chicken, Oven Fries, and Oven Onion Rings. You'll be licking your
fingers because these recipes taste so good—not because they're greasy!
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| Friday - Lesson 10 |
If
you're like me and you prefer to cook rather than clean, you'll love
the tips and tricks we'll discuss in this lesson! We'll examine how to
organize and take control of the pantry, kitchen, refrigerator, and
freezer. I'll share with you my kitchen cleanup tips, too. Once we've
got things organized and tidy, I'll share what I call cupboard meals. I
fall back on these family-favorite recipes when I'm pressed for
time—Chicken Florentine Pasta, Speedy Lasagna, and Quick Chicken
Risotto. We'll revisit flavor profiling and discuss another way it can
benefit you when we prepare Caribbean Chicken Pizza. And, we'll use the
Crock-Pot to prepare Mexican Pork, a simple but delicious twofer recipe.
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| Week Six |
| Wednesday - Lesson 11 |
In
this lesson, you'll learn how to keep cool as a cucumber on the hottest
dog day of summer as you prepare Summer Seviche, Gazpacho, and Chicken
Caesar Pasta Salad. You'll find out how to use your small kitchen
appliances to make Best Pizza Dough, Tomato-Olive Bread, and Chicken
and Wild Rice Casserole. And you'll beat the heat while grilling up
Grilled Margherite Pizza, Grilled Veggie Medley, and Grilled Fruit
Cups. These summer-perfect recipes are so scrumptious, though, you'll
want to enjoy them year-round!
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| Friday - Lesson 12 |
Bring
your sweet tooth to this lesson! You'll have several opportunities to
wow your taste buds, as you'll prepare Very Cherry Cake, Tofu Key Lime
Pie, and Peanut Butter Cup pie. You'll learn how to choose and make
tasty, colorful lowered-fat side dishes, including Fruit Salad, Asian
Coleslaw, and Green Beans and Bells, as well as a variety of garnishes.
We'll talk about one last hurry-up technique—how to break the rule of
mise en place—in this last lesson. To close out the course, we'll
discuss the basics of evaluating nutrition research.
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This
course includes a knowledgeable and caring instructor who will guide
you through your lessons, facilitate discussions, and answer your
questions. The instructor for this course will be Donna Acosta.
 Donna
Acosta, RD, is a registered dietitian and nutrition educator. Her
clinical expertise is in weight management, diabetes nutrition care,
and cardiac rehabilitation management. Donna also has many years'
experience teaching cooking classes, which reflects her passion for
eating healthfully—and enjoying every bite! She has developed and
taught a variety of hospital- and community-based nutrition programs,
including such clients as Warner Bros. Studios, Neutrogena and
Fluor-Daniel. As the wife of a husband with type 2 diabetes and the
mother of three young children, Donna's focus is on helping others
discover how feasible and delicious it can be to eat healthfully for a
lifetime.
Requirements:
Internet access, e-mail, the Microsoft Internet Explorer or Mozilla Firefox Web browser, and the Adobe Flash and PDF plug-ins
(two free and simple downloads you obtain at
http://www.adobe.com/downloads by clicking Get Adobe Flash Player and
Get Adobe Reader).
Student Reviews:
"Class was fabulous! I learned new cooking techniques, organized my kitchen and lost 15 pounds!!"
"Donna, I would like to thank you for a great course! I
really enjoyed making the recipes and your advice has been very helpful
and inspiring!"
"Donna, thanks to you and this super course, I now have a
renewed interest in cooking and many wonderful recipes yet to try. The
recipes from my new "Cookbook" are going to be staples. I'm anxious to
develop a cycle menu so I can continue to enjoy eating healthy."
"Donna, thank you for such a wonderful class. I must say I
think my husband enjoyed it much more than I did, and I really enjoyed
it! I have learned so much through your teaching and hope to continue
trying new dishes incorporating the valuable information you have
provided. I have a lot of recipes yet to try from the class. Again,
thanks for an excellent cooking class."
"Donna, you are a wonderful teacher and I have really
enjoyed this course! It is the first time I have taken an online class
and it was a lot of fun, so I plan to take more in the future. I will
watch to see if you have another class and would like to join you again
:)!"
"Great course, lots of helpful information. The instructor is passionate about nutrition and it shows in her course content."
"Great work! Keep it up...I was more than pleased! Thanks again for a great class!"
"I am an active member of a weight loss group and found this
information invaluable! The course also helped me look at my family's
diet and easy ways to improve it. Thank you!"
"I enjoyed the course very much. This was my second on-line
class the first was [from another provider]. This was much more fun and
relaxed. I have learned a great deal and began applying some of the
things I learned almost immediately. I look forward to another class as
well as preparing the many recipes I have not yet prepared. I think I
will read through my printed copies of the lessons often. They are
jam-packed full of important information."
"I enjoyed this class very much and look forward to the
opportunity of doing another online class...I have noticed my shopping
has changed and how I now try harder to find low sodium and low fat
products. I have also become more aware of the importance of seasoning.
When I prepare something not from this class, I have a better
understanding of why the ingredients have been put together. I hope
there will be a follow up class with more information...I must admit, I
wondered how a cooking class could be conducted online. It worked out
great! In fact, I think it was better than it would have been if we had
had to go to a specific location twice a week for a lecture. Thanks for
everything. My husband benefitted from the class also and appreciates
all the new recipes."
"I found this course to be very enjoyable and hate to see it
end! I'd be very interested in another course with this instructor."
"I have enjoyed reviewing the recipes, and selecting
different recipes, actually cooking them. I have gained a little more
knowledge & a lot more confidence in trying to cook healthy. Thank
you."
"I have taken several classes and this was the best one. I
hope there are more foods and healthy cooking classes. I extremely
enjoyed this one and the instructor was excellent."
"I really enjoyed the class & I feel I learned a lot."
"I really enjoyed this course...Both my husband and I lost a couple of pounds."
"I really enjoyed this course. The recipes were delicious as
well as healthful. I have learned many ways to improve my cooking,
marketing, and housekeeping."
"I so much enjoyed and learned a lot from your online class,
Donna, and I want to say thank you so much for the wonderful lessons
you planned...they were easy to read and most of the dishes were easy
and time saving. I have taken a few online courses but this is my
favorite one so far!!! Again thanks!!!"
"I thoroughly enjoyed this class and would highly recommend
it! I've used the recipes since the class started and have had
wonderful results from my family!"
"I thoroughly enjoyed this course. I learned so much about
nutrition, as well as cooking! The instructor is very knowledgeable,
and makes the course fun, and practical. I highly recommend this
course."
"I thought the topics of each lesson were carefully
thought-out and presented. I thought that the instructor did a great
job presenting the basics of low-fat cooking and related concerns, as
well as giving us some great recipes to try! I would enjoy taking a
course from this instructor again."
"I thought this course was great! It's one thing to know you
aren't eating and cooking in the best way, but this class & the
instructor helped me understand the "why" of using other ingredients. I
have recommended it to all my friends!"
"I truly enjoyed taking this course. The instructor was very
knowledgeable and helpful! I have given the information about this
course to my dietitian, who was interested in passing the information
along to her other clients. I hope they all do themselves a favor and
take this course. I already miss receiving my new assignment...Once
again, this was a great experience for me, and I hope Donna decides to
teach another class in the future."
"I've truly enjoyed the class...Your immediate and personal
feeback, Donna, has really made the class super. Thanks so much for
your help."
"I wanted to thank you for such a great course. I knew I
would enjoy it since cooking is already a hobby for me, but I must say
that you made it even that much more interesting by the way you gave
out the lessons...I learned more than I expected. Thank you again, and
I greatly appreciate having the chance to learn all these new
techniques from you."
"I was a little skeptical about taking a cooking class
online. I was greatly suprised at how much I learned and how
informative it was. This was due in large part to the instructor."
"Loved Donna -- wish you had more courses by her!I really learned a lot, and I've been cooking for 20 years."
"Loved the class. Motivated me to cook more and am finding I enjoy it."
"Loved the course, it was fun and I learned so much about
low-fat cooking. I have many new delicious recipes and my family
agrees. Plus other kitchen and shopping hints and tips. Thank you so
much."
"Thanks a lot, Donna. This was a very fun and inspiring course. I learned a lot."
"Thank you so much, Donna! Your answers to my questions were
so thorough and very helpful. Take care and it was great spending the
last couple months chatting and cooking with you."
"This class was fabulous! It was much much better than I
thought it would be. I was excited about the homework and every lesson
had at least one recipe that I was excited to try. I really enjoyed the
homework in the two chapters that were not cooking also...Overall, this
was so much fun and I really learned some great things. I wish there
were more classes like this one to take."
"This course has been wonderful! I have learned so much and
am incorporating all of it in my daily cooking routine. My family has
been very receptive to the new recipes and ingredients. I can honestly
say that I am becoming a better cook, shopper, and nutritionist. Thank
you for a great experience."
"This course was extremely helpful in learning how to lower
the fat content in any recipe. It also provided a lot of recipes I've
never seen before. Applying these methods to my cooking will make all
my meals more healthy. Thanks for offering this course!"
"This course was very informative and helpful. Donna's
course information was reliable and she has a wealth of knowledge in
providing useful teaching. I would highly recommend this class and this
instructor to anyone who is interested in healthy cooking."
"This has been fun and my whole family has been interested
in what I was cooking. We all learned something and they are more aware
of low fat and why it is important."
"This is an excellent course. I really enjoyed it. The instructor added humor and gave excellent feedback."
"This was an excellent course. I learned a great deal and
had fun doing it. The recipes were fantastic and my husband enjoyed
every one of them. I highly recommend this course."
"This was an excellent course. The amount of materials
provided was fantastic. I learned a lot of new things about low-fat
cooking and tried several of the recipes along the way. Many are
becoming new family favorites. I highly recommend this class to anyone
interested in learning quick, low-cost ways to cook more healthly
meals."
"This was fun. I have lots of recipes to try in the future
and I will try most if not all of them. I enjoyed the discussions. I
hope you teach another course soon. I am quite pleased with this one."
"This was the first online class I have taken. I felt like
Donna was very knowledgeable and handled questions and comments very
professionally. I really didn't know what to expect but since it was a
pleasant experience, I will consider taking more online classes in the
future"
"When I told my husband that this class ends tomorrow, he
said isn't there some way to continue, because he has never eaten so
many good dinners. Thank you."
"Without this course, I would never have tried and enjoyed
tofu. Having recipes for cream sauces that I can enjoy guilt free is
priceless. Thanks for all the effort you put in to make this class fun
and rewarding. I've enjoyed it!"
To purchase this course, click the Enroll Now button below:
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