Low-Fat Oven Fries
Potatoes are complex carbohydrates (that’s good) and contain about 100 calories each. It’s best to eat them with the skin on, since that is where all the good nutrients like vitamin C are stored. They are good sources of fiber, potassium and are naturally fat and cholesterol free, so long as you keep the skin on (just be sure to wash well to remove any dirt). Sweet potatoes are rich in vitamin A and Vitamin C
These fries are low in fat, since they are oven baked and use little oil.
2-3 medium potatoes (one of them will be a sweet potato, and you will need to peel it)
2 T. vegetable oil (could use olive oil)
1 t. seasoned salt
Salt and pepper, to taste
Preheat oven to 425 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray.
Wash the potatoes well and pat dry with paper towel. Cut the potatoes into long strips. Put the potatoes in a zipper plastic bag or large bowl and toss with oil. Add seasoning and toss again to coat.
Spread the potatoes out on a baking sheet in one layer.
Bake for 25-30 minutes, tossing several times during the cooking process. The fries are done when they are a light brown, cooked through and a bit crispy on the outside. Serve warm.
George Foreman Power Burger
¼ cup chopped onions (optional)
¼ cup seasoned bread crumbs
1 lb. lean ground beef
1 egg
Salt, seasoned salt, pepper
4 whole-wheat buns
- In a medium size mixing bowl, combine the onion and bread crumbs. Add the ground beef, egg, and mix well. You may also season the mixture with salt, seasoned salt, and/or pepper.
- Shape the mixture into four 4-inch wide patties.
- Preheat the grill for 3-5 minutes and place patties on the grill two at a time.
- Close the lid and cook for 5-6 minutes or until the meat is no longer pink and the juices run clear, turning once. When checked with a food thermometer it should read at least 155 degrees F. Serve on whole-wheat buns.
- Yield: Serves 4
Other options of ingredients you could put in your hamburger mixture include any of the following: 1 ½ Tablespoon milk, 1 Tablespoon Worcestershire, pinch cayenne, minced clove of garlic, dash of hot sauce, or other special ingredients we might already have in our supply.
Why go out to an ice cream parlor for milkshakes when you can make your own milkshakes at home with this easy recipe. To make a milkshake, you really only need two ingredients—milk and ice cream. For milkshakes, you will need:
- 2 ½ cups frozen yogurt
- 1 ½ cups low-fat milk
That’s it! Just place those two ingredients in a blender with any flavorings, like syrups, spices, fruit, nuts, etc. and give it a whir. Don’t overmix—you want the milkshake to be thick. And serve immediately.