1. >>>>
Fast-food
makeovers
Go ahead, have it your way — really! That’s what Devin Alexander
tells us in her cookbook, Fast Food Fix. She’s made-over 75+ recipes
from your favorite fast-food restaurants to satisfy your deepest
cravings while cutting fat and calories. We’ve chosen a few of our
favorite fixes that’ll have you skipping the drive-thru but still
enjoying those craveable flavors.
McDonald’s: Big Mac Nutritional Information:
386 calories, 26 g protein, 44 g carbohydrates,
SAVE: 174 CALORIES, 19 G FAT, 7 G SAT. FAT 11 g fat, 3 g sat. fat, 2 g fiber
The key to re-creating the Big Mac is perfecting
the sauce. Some say it’s simply Thousand Island, Original McDonald’s Big Mac:
but the clever folks at McDonald’s deserve much 560 calories, 25 g protein, 47 g carbohydrates,
more credit for this masterpiece. So, what’s the secret 30 g fat, 10 g sat. fat, 3 g fiber
ingredient? Mustard. Simple yellow mustard. Add
that and a pinch of sugar to a Thousand Island- McDonald’s: Big Mac Sauce
style sauce, and you’ll be surprised how closely it ¹/3 cup low-fat mayonnaise
resembles the real deal. 2 teaspoons dill pickle relish
3 ounces 96% lean ground beef (about 1/3 cup) 2 teaspoons ketchup
2 pinches of salt 2 teaspoons sugar
1 sesame seed hamburger bun + 1 bottom bun 2 teaspoons yellow mustard
1 slice 2% milk yellow American cheese 1 tablespoon + 1 teaspoon finely chopped white onion
McDonald’s Big Mac Sauce (recipe follows) In a small bowl, combine the mayonnaise, relish,
1 teaspoon finely chopped white onion ketchup, sugar, and mustard. Stir to blend well.
¹/3 cup shredded iceberg lettuce Cover and refrigerate for up to 1 month. Stir in
2 rounds dill pickle onion just before serving. Makes about 2/3 cup,
enough for 4 servings.
Divide the beef in half. On a sheet of waxed paper,
Each serving: 49 calories, trace protein, ends of the potatoes. Discard the peels. With a knife,
shape each half into a 4” patty. Season both sides
6 g carbohydrates, 3 g fat, trace sat. fat, trace fiber cut the remaining potatoes length-wise into ¼”-thick
with salt. Transfer the waxed paper to a plate. Place,
uncovered, in the freezer for 5 minutes. sticks. These can vary in length. On a scale, weigh 9
Preheat a large nonstick skillet over medium-high McDonald’s: French Fries ounces of potatoes or measure 2 cups. Transfer the
heat until drops of water sizzle when splashed on the SAVE: 106 CALORIES, 12 G FAT, 2 G SAT. FAT potatoes to the boiling water. Cook for exactly 2 ½
pan. Place the patties in the pan. Cook for 1 to 2 The key to getting these fries like McDonald’s minutes but no longer or they will break. Drain in
minutes per side, or until no longer pink. Meanwhile, is getting them extra-crisp. After trying multiple a colander. Set aside for about 5 minutes to cool.
place the bun top and bottoms, cut-sides down, in methods to achieve this extra-crispness, it occurred Transfer the potatoes to a mixing bowl. Add the oil
the pan. Cook for about 1 minute, or until toasted. to me that because there’s too much moisture in the and ½ teaspoon salt. Carefully toss to coat well. Place
(If the pan is not large enough to hold the patties and potatoes for them to crisp during baking, I needed the potatoes, not touching in a single layer on a large
the buns, first cook 1 patty with the bottom bun then to release some of the water first. I tried parboiling nonstick baking sheet.
start assembling the sandwich while the others cook.) the fries before baking them-the result was a virtually Bake for 20-25 minutes, turning the potatoes
Just before the patties are cooked, place the cheese on perfect batch of McDonald’s-style fries. about every 5 minutes, or until crisp and golden.
1 patty. Sprinkle, if desired with the remaining ¼ teaspoon
1 ¾ teaspoons salt, divided
Place 1 bun bottom on a plate. Spread on 1 2 russet potatoes (1 pound) salt. (McDonald’s fries are very salty.) Makes 1 serving.
tablespoon sauce. Place the cheeseburger, cheese-side 1 teaspoon extra virgin olive oil Nutritional Information:
down, on the bun. Spread 1 teaspoon sauce on the
Bring a large pot of water to a boil over high heat. 244 calories, 5 g protein, 46 g carbohydrates,
second bun bottom and place, sauce-side down, on the
Add 1 teaspoon salt. Mea while, preheat the oven to 5 g fat, <1 g sat. fat, 4 g fiber
cheeseburger. Top with 1 tablespoon sauce, the onion,
lettuce, pickles, the remaining burger, and the bun top. 400 degrees. Original McDonald’s Medium French
Set the potatoes on a cutting board. Make straight Fries: 350 calories, 5 g protein, 47 g
Makes 1 serving. cuts on the 4 long sides of the potatoes to remove the carbohydrates, 17 g fat, 3 g sat. fat, 4 g fiber
peel. With a vegetable peeler or small knife, peel the
38 Famous MIND BODY SOLE Footwear · Spring 2011 famousfootwear.com

2. In a small resealable plastic bag, combine the flour, Pile the tortilla chips in a medium shallow bowl.
sugar, salt, paprika, black pepper, garlic powder, onion Spoon on the beef mixture and then the cheese
powder, and cayenne pepper. Shake to mix well. Add sauce. Dollop the sour cream on the center. Sprinke
the chicken. Shake to completely coat the chicken the tomatoes and onions evenly over the top.
with the flour mixture. Place in the refrigerator for at Makes 1 serving.
least 10 minutes.
Preheat the oven to 450 degrees. Lightly mist a Nutritional Information:
small nonstick baking sheet with oil spray. Set aside. 381 calories, 16 g protein, 62 g carbohydrates,
In a small shallow bowl, combine the egg white 8 g fat, 2 g sat. fat, 8 g fiber
and the milk. Beat with a fork until smooth. Place Original Taco Bell Nachos Supreme
the bread crumbs on a small sheet of waxed paper (beef): 450 calories, 13 g protein, 42 g
set next to the egg-white mixture. One at a time, dip carbohydrates, 26 g fat, 9 g sat. fat, 7 g fiber
the chicken strips into the egg-white mixture, being
sure to coat completely. Allow any excess egg-white
mixture to drip off. Dip into the bread crumbs to
Taco Bell Seasoning Mix
2 teaspoons cornstarch
coat completely. Place, not touching, on the reserved
baking sheet. Lightly mist both sides with oil spray. 1 teaspoon chili powder
Bake for 4 – 6 minutes per side, or until the 1 teaspoon sweet paprika
breading is crisp and the chicken is no longer pink 1 teaspoon dried minced onion
inside. Makes 1 serving (six strips). ¹/8 teaspoon garlic powder
½ teaspoon salt
Nutritional Information: Pinch of ground cumin
322 calories, 40 g protein, 28 g carbohydrates,
5 g fat, <1 g sat. fat, 1 g fiber In a small bowl, combine all ingredients and stir to
mix well. Store in an airtight container in a cool, dark
Original Chick-fil-A Chick-n-Strips
pot for up to 1 month. Makes 2 tablespoons, enough
(6 pieces): 430 calories, 43 g protein,
for 4 servings of Nachos Supreme.
21 g carbohydrates, 20 g fat, 4 g sat. fat, 1 g fiber
Taco Bell: Steak ‘n Shake:
Nachos Supreme Chocolate Malt Shake
SAVE: 90 CALORIES, 19 G FAT, 12 G SAT. FAT
SAVE: 69 CALORIES, 18 G FAT, 7 G SAT. FAT 2 cups fat-free, sugar-free vanilla ice cream
1 ½ teaspoons Taco Bell Seasoning Mix (recipe follows)
½ cup light silken tofu
2 teaspoons water
¼ cup fat-free milk
1 ½ ounces 96% lean ground beef
3 tablespoons malted milk powder
(about 3 tablespoons)
2 tablespoons chocolate syrup
3 tablespoons canned fat-free refried beans
¹/3 cup aerosol fat-free refrigerated whipped
2 tablespoons jarred mild nacho cheese sauce
topping
(salsa con queso)
1 maraschino cherry
25 baked yellow corn tortilla chips with salt
1 tablespoon light sour cream In a milkshake maker or blender, combine the ice
2 tablespoons chopped plum tomatoes cream, tofu, milk, malted milk powder, and chocolate
Chick-fil-A: Chick-n-Strips 1 tablespoon chopped green onion tops syrup. Place in the freezer for 10 minutes.
SAVE: 108 CALORIES, 15 G FAT, 3 G SAT. FAT Blend on high power, stirring once or twice, for 30
In a small bowl, combine the seasoning mix and to 90 seconds (depending on the blender power), or
1 boneless, skinless chicken breast half (5 ounces) water. Stir until smooth. Set aside.
2 teaspoons unbleached or all-purpose flour until well mixed. Blend for another 20 seconds to aer-
Preheat a small nonstick skillet over medium-high ate. Pour into a 20-ounce (2 ¼ cups) glass. Top with
2 teaspoons sugar heat until drops of water sizzle when splashed on the
½ teaspoon salt the whipped topping and cherry. Makes 1 serving.
pan. Crumble the beef into the pan. Cook, stirring
¼ teaspoon paprika with a wooden spoon, for 2 to 3 minutes, or until no Nutritional Information:
¹/8 teaspoon ground black pepper longer pink. Stir in the reserved seasoning mixture. 670 calories, 25 g protein, 132 g carbohydrates,
¹/8 teaspoon garlic powder Cook, stirring, for 1 to 2 minutes, or until no liquid 3 g fat, 2 g sat. fat, 21 g fiber
¹/8 teaspoon onion powder remains. Stir in the beans and let them cook until the
Original Steak ‘n Shake Regular
¹/8 teaspoon cayenne pepper mixture is heated through. Remove from heat. Cover
Chocolate Malt Shake: 760 calories, 18 g
Olive oil spray to keep warm.
protein, 130 g carbohydrates, 22 g fat, 14 g sat. fat,
1 egg white Meanwhile, place the cheese sauce in a small
2 g fiber
1 ½ teaspoons fat-free milk microwavable bowl. Microwave on low power for 5
3 tablespoons dry bread crumbs to 10 seconds, or until warm. Set aside.
Place the chicken on a cutting board. Cover with Tell us YOUR best recipe makeover in our Facebook contest! You could win an awesome prize
a sheet of waxed paper. With the smooth side of a
and have your recipe featured in our next issue of Mind Body Sole magazine!
meat mallet, pound to an even ¼” thickness. Cut
Go to www.facebook.com/famousfootwearfans to enter through March 18th!
diagonally into 6 equal strips (about 4” x ¾”).
Reprinted from: Fast Food Fix by Devin Alexander. © 2006 by Devin Alexander. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold.
famousfootwear.com Spring 2011 · Famous MIND BODY SOLE Footwear 39