Fast Food: Make Healthier Versions at Home (cont.)

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.

Yield: 2 servings

Per serving: 90 calories, 2 g protein, 16 g carbohydrate, 2.3 g fat, .1 g saturated fat, 1.3 g monounsaturated fat, .7 g polyunsaturated fat, 0 mg cholesterol, 2 g fiber, 40 mg sodium. Calories from fat: 23%.

Recipe provided by Elaine Magee; © 2006 Elaine Magee

Published September 15, 2006.


SOURCES: Hamack L., et al. Journal of the American Dietetic Association, October 2003; 103:10; pp 1296-1297. Restaurant Industry Pocket Factbook 2000, National Restaurant Association. Paeratakul S. et al. Journal of the American Dietetic Association, October 2003; 103:10; pp 1332-1338. Jacobs D.R. American Journal of Clinical Nutrition, February 2006; vol 83; pp 189-190. WebMD Medical News: "Americans Won't Eat Their Veggies." McDonald's web site. Burger King web site. Fry Light, Fry Right!, Elaine Magee, 2004. Shanthy Bowman, PhD, nutritionist, USDA Agricultural Research Service. Marlene Schwartz, PhD, research director, Rudd Center for Food Policy and Obesity, Yale University.

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