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
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
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
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.
©2007 WebMD Inc. All rights reserved.
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