Apr 06, 2014 11:45 PM

Author: Office of Public Affairs


There are so many reasons not to eat fast food: the calories, the trans fat, the sodium, the lack of vitamins and fiber. But if you’ve never craved french fries, chances are you’re not human. Instead of caving and ending up in the drive-thru lane, satisfy your hankering with these healthy stand-ins.

Oven-Baked Home Fries

Ingredients

  • 2 large Yukon Gold potatoes, cut into wedges
  • 4 teaspoons extra-virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon dried thyme (optional)

Preparation

  1. Preheat oven to 450 degrees.
  2. Toss potato wedges with oil, salt and thyme. Spread the wedges in one layer on a rimmed baking sheet.
  3. Bake until browned and tender, turning once, about 20 minutes.

Nutrition

Per serving (makes 4 servings): 102 calories; 5 g fat (1 g saturated, 4 g monounsaturated); 0 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 291 mg sodium; 405 mg potassium. 

Pepperoni Pizza Surprise

Ingredients

  • 1 pound prepared whole-wheat pizza dough, thawed if frozen
  • 1 cup canned unseasoned pumpkin purée
  • ½ cup no-salt-added tomato sauce
  • ½ teaspoon garlic powder
  • 1 cup shredded part-skim mozzarella cheese
  • ½ cup grated Parmesan cheese
  • 2 ounces sliced turkey pepperoni (½ cup)

 Preparation

  1. Place oven rack in the lowest position; preheat oven to 450 degrees. Coat a large baking sheet with cooking spray.
  2. Roll out dough on a lightly floured surface to the size of the baking sheet. Transfer to the baking sheet. Bake until puffed and lightly crisped on the bottom, 8 to 10 minutes.
  3. Meanwhile, whisk pumpkin purée, tomato sauce and garlic powder in a small bowl until combined.
  4. Spread sauce evenly over baked crust. Top with mozzarella, Parmesan and pepperoni. Bake until the crust is crispy on the edges and the cheese has melted, about 12 minutes.

Nutrition 

Per serving (makes 6 servings): 280 calories; 6 g fat (3 g saturated, 2 g monounsaturated); 30 mg cholesterol; 35 g carbohydrates; 16 g protein; 3 g fiber; 602 mg sodium; 153 mg potassium. 

The Perfect Pretzel

Ingredients

  • 1 tablespoon yeast
  • ½ cup warm water
  • 1 teaspoon honey
  • 1⅓ cups flour
  • 1 teaspoon salt

Preparation

  1. Preheat oven to 325 degrees. Coat a large baking sheet with cooking spray.
  2. Put the yeast in a small bowl with the water and honey. Stir lightly, then let sit for 5 minutes.
  3. In a medium bowl, mix the flour and salt.
  4. After the yeast mixture increases in volume and bubbles, add it to the flour and salt.
  5. Stir everything together with a spoon; finish mixing with your hands. The dough is ready when it’s still a little crumbly.
  6. Place the dough on a floured cutting board and knead it into one big ball.
  7. Break off a piece of dough the size of a large gumball. Use your palms to roll it into a skinny snake.
  8. Twist the snake into a medium-size pretzel shape, and put it on the cookie sheet. Repeat, using all the dough to make 12 pretzels.
  9. Bake for 10 minutes.

Nutrition

Per pretzel (makes 12): 56 calories; 0 g fat; 0 mg cholesterol; 12 g carbohydrates; 1 g protein; 0 g fiber; 192 mg sodium; 2 mg calcium; 0.7 mg iron. 

A Smarter Vanilla Milkshake

Ingredients

  • 3 cups unsweetened almond milk, divided
  • 1½ teaspoons vanilla extract
  • Stevia or other sweetener, to taste

 Preparation

  1. Combine 1½ cups almond milk, vanilla extract and sweetener in a glass measuring cup. Pour into an ice cube tray, and place in the freezer until frozen.
  2. Pour remaining almond milk in a blender, add cubes and process until creamy.
  3. Add sweetener and blend until incorporated.

Nutrition

Per serving (makes one, 24-oz. serving): 98 calories; 9 g fat; 5 g carbohydrates; 3 g protein; 1 g fiber; 480 mg sodium.

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