Martha makes yummy, low-calorie comfort food

1. Preheat oven to 450 degrees F. Process carrots, celery, onion and panko with egg white in a food processor until finely chopped and combined, about 1 minute. Transfer to a large bowl; mix in beef, 1 teaspoon salt, and 1/8 teaspoon pepper.

2. On a foil-lined rimmed baking sheet, form meat mixture into a 6-inch-long loaf; brush with half the barbecue sauce. Bake until an instant-read thermometer inserted in loaf registers 160 degrees F, 25 to 30 minutes, brushing halfway through with remaining sauce.

3. Meanwhile, in a medium saucepan, cover potatoes with cold water by 1 inch. Bring to a boil; add salt. Reduce to a simmer, and cook until potatoes are easily pierced with the tip of a paring knife, 15 to 20 minutes. Drain; return to pan. Stir over medium until a starchy film forms on bottom of pan, about 1 minute. Remove from heat; mash with low-fat buttermilk until smooth. Season with salt and pepper.

4. While potatoes cook, set a steamer basket in a pot filled with 1 inch of simmering water. Add green beans; cover, and cook until crisp-tender and bright green, 4 to 6 minutes. Transfer to a bowl; add oil, season with salt and pepper, and toss.

5. Serve meatloaf with mashed potatoes and green beans.

Per serving: 327 calories; 5.9 grams fat (2.2 grams saturated fat); 24.7 grams protein; 45.2 grams carbohydrates; 7 grams fiber.

1. Preheat oven to 425 degrees F, with rack in upper third. Line a rimmed baking sheet with foil. In a food processor, combine bread, Parmesan, oil and a pinch each of salt and pepper. Pulse until coarse crumbs form; transfer to a shallow bowl. Place flour in a second shallow bowl; season with salt and pepper. Place egg white in a third shallow bowl, and beat with a fork until frothy.

2. Dip top side of a chicken breast half in flour, shaking off excess. Dip same side in egg white, letting excess drip off, then in breadcrumbs, pressing to adhere. (Do not bread other side.) Repeat with remaining chicken and transfer, breaded side up, to prepared baking sheet.

3. Bake until breadcrumbs are crisp and browned, 8 to 10 minutes. Remove from oven; sprinkle with mozzarella. Continue baking until chicken is cooked through and cheese is lightly browned, 2 to 4 minutes.

4. Meanwhile, place tomatoes (with purée) in a large skillet, and break them up with your fingers. Add garlic; season with salt and pepper. Bring to a boil, reduce to a simmer, and cook until sauce has thickened, 6 to 8 minutes. Serve chicken with a generous amount of tomato sauce.

Per serving: 389 calories; 8.3 grams fat (2.3 grams saturated fat); 55.9 grams protein; 18 grams carbohydrates; 2.7 grams fiber.

1. In a medium saucepan, bring 4 1/2 cups water to a boil. Whisk in grits; season with salt and pepper. Reduce heat to medium-low. Cover and cook, whisking occasionally, until grits are creamy and tender, about 30 minutes; stir in butter.

2. After grits have cooked 15 minutes, cook bacon in a large skillet over medium heat until browned, 4 to 6 minutes. Using a slotted spoon, transfer to a paper-towel-lined plate. Add onion and garlic to rendered fat in skillet; season with salt and pepper. Cook, stirring occasionally, until onion is tender and browned, 8 to 10 minutes.

3. Add tomatoes (with their juice) and remaining 1/4 cup water to skillet; bring to a boil. Add shrimp; cook, stirring, until opaque throughout, 2 to 4 minutes. Stir in hot sauce. Serve immediately over grits, sprinkled with bacon.

Per serving: 362 calories; 9.5 grams fat (4.5 grams saturated fat); 28.9 grams protein; 39.4 grams carbohydrates; 1.1 gram fiber.

NOTE: Fresh vs. frozen
Frozen shrimp are a handy and less expensive alternative to fresh. In fact, most “fresh” shrimp have already been frozen and thawed. Look for raw “easy peel” shrimp rather than peeled. They’re already deveined, and the shell helps preserve flavor and texture. Simply thaw them in a cool-water bath, then peel.

1. Preheat oven to 275 degrees F. Line 9 cups of a standard muffin tin with paper liners. In a food processor, combine cottage cheese, eggs, confectioners’ sugar, cocoa powder, flour, espresso powder and vanilla. Purée until smooth, about 4 minutes, scraping down sides as needed.

2. Divide mixture among prepared cups, filling each one just below rim, and place 1 cookie on top of each. Bake until fillings are set and cookies soften, 25 to 30 minutes. Transfer to a wire rack and let cool completely in pan, then refrigerate (in pan) at least 1 1/2 hours (or up to 3 days, covered).

3. To serve, invert cheesecakes onto plates and peel off liners. Top each with a dollop of whipped cream, if desired.

Per cheesecake: 196 calories; 2 grams fat (1 gram saturated fat); 10 grams protein; 34 grams carbohydrates; 1 gram fiber.