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Make Your Own Fast Food

Whip up healthier versions of your fast-food favorites.

Homemade Fast-Food Recipes continued...

Yield: 2 sandwiches

Per serving: 357 calories, 35 g protein, 42 g carbohydrate, 6 g fat, 1.5 g saturated fat, 2.2 g monounsaturated fat, 1.4 g polyunsaturated fat, 73 mg cholesterol, 6 g fiber, 611 mg sodium. Calories from fat: 15%.

Recipe provided by Elaine Magee; © 2006 Elaine Magee

Light Fillet of Fish Sandwich

WebMD Weight Loss Clinic members: Journal as 1 sandwich and burger moderate fat meat + 1 ounce low-fat cheese

This recipe was adapted from Elaine Magee's book Fry Light, Fry Right!

1 pound skinless, boneless grouper or snapper fillets
3/4 cup unbleached or all-purpose flour
1/2 cup low-fat buttermilk
3/4 cup stoned wheat cracker crumbs (crush crackers with food processor or rolling pin)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 teaspoon garlic powder
1 tablespoon finely chopped fresh parsley
1 tablespoon canola oil
Canola cooking spray
4 thin slices reduced fat sharp cheddar cheese (about 3 ounces)
4 whole-grain hamburger buns, toasted
8 teaspoons pickle relish (whatever type you prefer)
4 large Romaine lettuce leaves, rinsed and patted dry

  1. Cut fish fillets into four even pieces (about 3 1/2 x 3 1/2 inches each). Rinse and dry well.
  2. Place the flour in a small bowl, and the buttermilk in another small bowl. In a medium shallow bowl, stir together cracker crumbs, salt, pepper, garlic powder, and fresh parsley to blend.
  3. Dip each fish square first into the flour, then the buttermilk, then the cracker crumb mixture.
  4. Place a medium, nonstick frying pan over medium-high heat. Spread canola oil on the bottom and add the fillets. Use canola cooking spray to generously coat the tops of the fillets. Fry until the bottoms are golden brown, about 3 minutes, then carefully flip with a spatula and brown the other side -- about 2 minutes more. Turn off the heat, lay the cheese slices over the fish, and cover pan until cheese melts, about 1 minute.
  5. Serve fillets on toasted hamburger buns, dressed with relish and lettuce.

Yield: 2 sandwiches

Per serving: 430 calories, 37 g protein, 45 g carbohydrate, 12 g fat, 3.8 g saturated fat, 5 g monounsaturated fat, 2.5 g polyunsaturated fat, 52 mg cholesterol, 6 g fiber, 785 mg sodium. Calories from fat: 26%.

Recipe provided by Elaine Magee; © 2006 Elaine Magee

Easy Hash Brown Patties

WebMD Weight Loss Clinic members: Journal as 1/4 cup "starchy foods with 1/2 tsp fat"

2 frozen hash brown patties (87 grams per patty)
1 teaspoon canola oil (or canola cooking spray)
Salt and freshly ground pepper to taste

  • Microwave the frozen patties on HIGH for a minute to start them cooking.
  • Brush both sides of each patty lightly with canola oil (or canola cooking spray). Start heating a medium, nonstick frying pan or skillet on high. Add the patties and cook until both sides are golden brown (4-5 minutes per side). Season the top of each patty with salt and freshly ground pepper as desired while the second side is browning.
  • Serve with catsup.

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