All-American Food -Recipe Makeovers (cont.)
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
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: 20%.
This is one variation of cornbread -- a savory, rather than sweet, cornbread.
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
1/4 cup fat-free sour cream
1 cup corn, fresh or frozen, thawed
1 tablespoon canola oil
1/2 cup chopped onion
1 or 2 jalapeno chilies, seeded then finely chopped
2 Roma tomatoes, chopped
1/2 cup shredded reduced-fat cheddar cheese
- Preheat oven to 400 degrees. Combine corn meal, flour, baking powder and salt together in a medium bowl.
- Add egg, milk, and sour cream to large mixing bowl and beat on medium speed until blended. Stir in corn.
- In nonstick skillet over medium-high heat, add canola oil. When oil is hot, saute onions, chilies, and tomato until onion is tender. Let cool a few minutes.
- Add onion mixture and dry ingredients to mixing bowl with egg mixture and beat on low speed just until blended, scraping sides of bowl halfway. Stir in cheese, then pour mixture in an 8- or 9-inch square baking pan coated with canola cooking spray.
- Bake 30 to 35 minutes or until cornbread is cooked throughout and lightly golden on top.
Yield: 9 servings
Per serving: 189 calories, 7.5 g protein, 31 g carbohydrate, 4 g fat, 1.2 g saturated fat, 28 mg cholesterol, 3 g fiber, 500 mg sodium. Calories from fat: 20%.
1/4 cup light mayonnaise
1/4 cup light or regular plain yogurt or fat-free sour cream
2 teaspoons sugar
3/4 teaspoon lemon juice
3 apples, peeled, cored, and chopped (about 3 cups)
1 cup thinly sliced celery
1/3 cup walnut pieces (or coarsely chopped walnuts)
1/3 cup dried fruit like raisins, cherries, or cranberries (optional)
- Add mayonnaise, yogurt or sour cream, sugar and lemon juice to serving bowl and whisk well to blend.
- Add apple pieces, celery, walnuts and dried fruit if desired and toss everything together. Cover and chill in refrigerator until ready to serve.
Yield: About 4 1/2 cups (9, 1/2-cup servings)
Per serving: 90 calories, 2 g protein, 11 g carbohydrate, 4.5 g fat, .6 g saturated fat, 0 mg cholesterol, 1.3 g fiber, 66 mg sodium. Calories from fat: 45%.
Published June 29, 2007
SOURCES: Rolland, J. and Sherman, C. The Food Encyclopedia, 2004, Robert Rose Publishing. Herbst, S.T. The New Food Lover's Companion, 2001, Barron's Publishing.
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