Junk food remake: Hold the fat, not the flavor

Pizza, nachos, and mac-and-cheese may not sound like a healthy menu. But "Early Show" contributor Katie Lee proved Tuesday you can take fat and calories out of some of our favorite comfort foods -- and keep the flavor.

For her junk food makeovers, she chose everything from chocolate chip cookies to jalapeno poppers.

Her dishes included:

• -- Super Light Chocolate Chip Cookies
• -- Baked Sweet Potato Skins
• -- Low-Guilt Mac-n-Cheese
• -- Lightened-Up Super Nachos
• -- Baked Jalapeno Poppers
• -- "Chicken" Fingers
• -- Pita Pizza

"Early Show" Recipes Galore!

RECIPES

Super Light Chocolate Chip Cookies

INGREDIENTS:

• 4 large egg whites
• 1/4 teaspoon cream of tartar
• 3/4 cup sugar
• 1/2 teaspoon vanilla extract
• 3/4 cup mini chocolate chips

METHOD:

Preheat oven to 300°F. Line a baking sheet with parchment paper.

Using an electric mixer, beat egg whites and cream of tartar until soft peaks begin to form. Pour in sugar, 1/4 cup at a time, until incorporated. Add vanilla. Beat until glossy and stiff peaks form. Do not overbeat. Gently fold in chocolate chips. Drop meringue by the tablespoonful onto the baking sheet. Bake for 40 minutes. Cool completely. Store in an airtight container for up to 2 weeks.

Baked Sweet Potato Skins

INGREDIENTS:

• 2 sweet potatoes, sliced like coins about 1/4 inch thick
• 2 slices turkey or chicken bacon, cooked and crumbled
• Low-fat sour cream
• Pickled jalapenos
• Cilantro, minced

METHOD:

Preheat oven to 400°F. Coat a baking sheet with non-stick cooking spray.

Arrange sweet potato slices on baking sheet in an even layer. Spray with cooking spray. Bake 20 to 25 minutes, until tender.

Place sour cream in a squeeze bottle and lightly squeeze onto sweet potato slices in a zig-zag pattern. Top with crumbled bacon, a pickled jalapeno, and cilantro.

Low-Guilt Mac-n-Cheese

INGREDIENTS:

• 10 ounces brown rice macaroni, cooked to package instructions
• 1 recipe of low-fat cheese sauce
• 1 tomato, sliced
• 1/2 cup low-fat cheddar cheese, shredded
• 1/2 cup crushed cornflakes or breadcrumbs

METHOD:

Preheat oven to 400°F. Coat a 9 x 9 baking dish with non-stick cooking spray.

In a bowl, combine cooked macaroni and cheese sauce. Spoon into prepared baking dish. Top with sliced tomato, shredded cheese, and cornflakes. Bake until bubbly and golden brown, about 25 minutes.

Lightened-Up Super Nachos

INGREDIENTS:

• Baked Tortilla Chips
• 1 (15 ounce) can black beans, rinsed and drained
• 1 tomato, chopped
• 4 scallions, white and light green parts only, sliced
• 1 recipe of low-fat cheese sauce
• 1/2 cup salsa
• 1 cup romaine lettuce, chopped
• Low-fat sour cream (in a squeeze bottle)

METHOD:

Preheat oven to 400°F.

Arrange tortilla chips on a baking sheet. Top with black beans, tomato, and scallions. Bake 10 minutes.

Mix salsa and cheese sauce. Pour over nachos. Top with lettuce, and squeeze a small amount of sour cream in a zig-zag pattern all over the nachos.

Low-Fat Cheese Sauce

INGREDIENTS:

• 3 tablespoons all-purpose flour
• 1 teaspoon kosher salt
• 1/2 teaspoon onion powder
• 1/4 teaspoon black pepper
• 2 cups skim milk
• 2 tablespoons low-fat cream cheese
• 1 1/2 cups shredded low-fat cheddar cheese

METHOD:

In a medium sauce pan over medium heat, combine flour, salt, onion powder, and black pepper. Cook for about 2 minutes, stirring constantly. Slowly whisk milk into the pan, add cream cheese. Whisk vigorously, until even and no lumps appear. Bring to a low boil and reduce heat to a simmer. Cook about 4 minutes, stirring, until thick enough to coat the back of a spoon. Remove from heat and stir in cheese until melted.

Baked Jalapeno Poppers

INGREDIENTS:

• 16 jalapenos, split lengthwise, seeds and membranes removed
• 1 (8 ounce) package low-fat cream cheese, room temperature
• 1/2 cup shredded part-skim mozzarella
• 1/2 teaspoon kosher salt
• 2 1/2 cups cornflakes
• 1 cup all-purpose flour
• 1 egg, plus one egg white, lightly beaten

METHOD:

Preheat oven to 400°F. Coat a baking sheet with nonstick cooking spray.

In a bowl, combine cream cheese and mozzarella, and salt. Use a spoon to fill the cavity of each jalapeno with the mixture, pressing down to pack it in.

In a food processor or in a sealable plastic baggy, finely crush cornflakes. Season with salt and pepper. Dredge each jalapeno first in the flour, then the egg (letting the excess drip off), and then completely coat in cornflakes. Place on baking sheet and lightly spray with cooking spray. Bake 20-25 minutes, until golden brown.

"Chicken" Fingers

INGREDIENTS:

• 4 Gardein chicken scallopini cutlets, thawed and cut into strips
• 2 cups cornflakes, finely crushed
• 1/2 cup all-purpose flour
• 1 egg, lightly beaten
• BBQ sauce or honey mustard, for dipping

METHOD:

Preheat oven to 400°F.

Dip chicken strips in flour, then egg (letting the excess drip off), then roll in cornflakes to completely coat. Bake 20-25 minutes, until golden brown and crispy.

Pita Pizza

INGREDIENTS:

• Whole-wheat pita bread, split open
• Pizza Sauce
• Shredded part-skim mozzarella
• Toppings like vegetarian or turkey pepperoni, bell peppers, spinach, etc.

METHOD:

Preheat oven to 400 F.

Top each pita half with pizza sauce, cheese, and desired toppings. Bake 10 minutes, or until the cheese is bubbly.