Recipe Makeovers for All-American Food
Cook up lighter versions of American cuisine classics.
All-American Recipe Makeovers continued...
1/4 cup light mayonnaise
1/4 cup fat-free sour cream
1 tablespoon honey mustard (add 1 more tablespoon, if desired)
1/4 teaspoon black pepper
1/2 teaspoon salt (optional)
1/2 cup diced or chopped celery
1/3 cup diced or chopped red bell pepper
1/3 cup chopped green onions
1 tablespoon fresh chopped parsley (regular or Italian)
1/2 teaspoon paprika (optional)
- Wash the outside of potatoes well, then cut into 1-inch cubes. Add potato
pieces to a large, microwave-safe vegetable-cooker container. Cover and cook on
HIGH for about 6 minutes. Stir potatoes, cover cooker, and cook on HIGH until
potatoes are just tender (about 4-6 minutes more).
- While potatoes are cooling, add mayonnaise, sour cream, honey mustard,
pepper and salt (if desired) to large bowl. Whisk to combine.
- Stir in cooled potatoes, celery, bell pepper, green onions, and parsley.
Cover and chill until ready to serve (at least an hour). Sprinkle a dash or two
of paprika over the top before serving, if desired.
Yield: About 6 cups of salad (eight 3/4-cup servings)
Per serving: 148 calories, 3 g protein, 29 g carbohydrate, 2.3 g fat, 0.3 g
saturated fat, 0 mg cholesterol, 3 g fiber, 89 mg sodium (216 mg if the salt is
added). Calories from fat: 14%.
Baked Seasoned Potato Chips
WebMD Weight Loss Clinic members: Journal as 1/2 cup "starchy foods and
legumes with 1 tsp fat"
2 teaspoons canola oil
1 large russet potato (or 2 medium size), about 10 ounces
Canola cooking spray
1/2 teaspoon seasoned salt
- Preheat the oven to 400 degrees. Brush canola oil over the bottom of a
nonstick jellyroll pan.
- Using a large, sharp, non-serrated knife, cut the potato into very thin
slices (about 1/16 inch thick).
- Immediately lay the potato slices flat onto the prepared pan (they should
completely cover the bottom of the pan). Spray the tops with canola cooking
spray and sprinkle with the seasoned salt.
- Bake for about 22-25 minutes, watching carefully. Remove the chips that
have browned and crisped and continue to cook the remaining chips until they
become nice and crisp, too -- about 5 minutes more.
Yield: 3 servings
Per serving: 137 calories, 3 g protein, 25 g carbohydrate, 3 g fat, 0.2 g
saturated fat, 0 mg cholesterol, 2.5 g fiber, 239 mg sodium. Calories from fat:
WebMD Weight Loss Clinic members: Journal as 1 small muffin OR 2 slices
"bread, toast, whole grain bread"
This is one variation of cornbread -- a savory, rather than sweet,
1 cup yellow corn meal
1 cup unbleached white flour
1 tablespoon baking powder
1 teaspoon salt
1 large egg
1 cup low-fat milk