That's Fit

I actually screamed out loud when I found this recipe in the Delicious Disney, The Disney Chefs with Pam Brandon book. My husband and I shared SEVERAL of these last time we were at EPCOT Center in the Walt Disney World Resort, and have lusted for it since. It was served at the Sunshine Seasons in The Land. This Roasted Vegetable Cuban Sandwich is perfect for both carnivores and vegetarians alike. It's fairly simple to make and will leave you with a little streak of drool on the side of your face until you have one again! I've posted the recipe in my online Recipe Book at Fitness.com, page 41, for permanent access. Enjoy!

Fourth of July makes us think of outdoor barbecues and fireworks - usually complete with a high-calorie, high fat meal. This simple menu takes some holiday favorites and lightens them up enough that you can enjoy yourself and not break your diet at the same time. Add some watermelon and s

Cheeseburgers

3/4 pound lean ground beef
3/4 pound lean ground turkey
1/4 cup barbecue sauce - preferably low sodium
6 multi-grain buns, split & toasted
6 red leaf lettuce leaves
6 tomato slices -- 1/2 inch thick
6 slices low-fat cheddar cheese

Prepare a charcoal or gas grill.

Mix together beef, turkey and barbecue sauce and form into six 1/4 pound patties. Season with salt and pepper, if desired, and grill for approximately 7-8 minutes on each side, for medium to medium well burgers. Just before the burgers are done, top with a slice of cheese.

Place the lettuce and tomato on top of one half of the buns and place the burger on top. Cover with the other half of the bun. Serve with condiments such as pickles and ketchup, if desired.

Rehab Rundown

• Lean ground turkey was substituted for half the beef, and lean ground beef was substituted for the regular ground beef, cutting fat and calories
• Barbecue sauce was added to keep the burgers moist without adding significant calories
• Serving size - an important fact to remember - was cut down to 1/4 pound.
• Multigrain rolls were used instead of white rolls, adding fiber
• Low-fat cheese was used instead of regular.

Guilt-Free Potato Salad
1 1/2 pounds red skinned potatoes potatoes, cut into 1-inch pieces
1 ounce bacon -- cooked, fat drained and crumbled
3 egg whites, boiled and coarsely chopped
1 small onion, chopped
1/2 cup celery, chopped
2 dill pickles, chopped
1 cup fat-free plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon Dijon mustard
1 tablespoon white wine vinegar
salt to taste
fresh ground pepper to taste

In large saucepan, place potatoes in enough water to cover, and bring to a boil. Reduce heat to medium and cook until potatoes are tender when pierced with a fork. Drain and place in a large bowl.

Add all remaining ingredients while potatoes are still warm and gently mix together. Refrigerate 1-2 hours to allow flavors to blend.

Rehab Rundown

• Bacon was reduced from 2 to 1 ounce
• Egg whites were used in place of whole eggs
• Fat-free yogurt was substituted for sour cream, still giving a tangy flavor without the fat
• Low-fat mayonnaise was substituted for mayonnaise and the amount was reduced by half

Easy Strawberry Shortcake

1 storebought angel food cake
2 quarts strawberries
1 tablespoon granulated sugar
24 tablespoons fat free whipped topping

Slice strawberries and sprinkle sugar on top. Let sit for at least fifteen minutes.

Cut cake in 12 slices. Set a slice of cake on a plate, top with 1/12 of the strawberry mixture and two tablespoons of whipped topping. Serve immediately.

Rehab Rundown

• Sugar in the strawberry topping was reduced to 1 tablespoon. Since strawberries are still in season, their natural sweetness will come through
• Fat free whipped topping was substituted for whipped cream.

Rehab Reveal

For the total meal - one serving of each recipe:

Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Sometimes all it takes is a few small changes to make a breakfast favorite healthy enough for every day.

Pancakes

2 cups whole wheat flour
1 tablespoon sugar
3/4 teaspoon salt
3 teaspoons baking powder
1/2 cup Egg Beaters®
1 1/4 cups skim milk
3 tablespoons safflower oil

Sift together flour, sugar, salt and baking powder. Add eggbeaters, milk and safflower oil and beat together until smooth. Drop by spoonfuls onto a hot griddle or frying pan sprayed with non-fat cooking spray.

Rehab Rundown

• Whole wheat flour was substituted for white flour, adding fiber and flavor
• Egg Beaters were substituted for whole eggs, dropping the fat
• Skim milk was used instead of whole milk, dropping calories and fat
• The oil was reduced from 1/4 cup to 3 tablespoons

Rehab Reveal

Based on 1/4 recipe

Even healthy nachos might not seem too good for you - but one look at the calorie-comparison below, and you'll understand just how much better for you they are!

NACHOS

16 ounces baked unsalted tortilla chips
3/4 pound lean ground beef
1 onion -- diced
1 4-oz can sliced green chiles
1 1/2 cups lowfat cheddar cheese
1 1/2 cups lowfat monterey jack cheese
2 cans black beans

FRESH SALSA
2 cups tomatoes -- seeded and chopped
1 jalapeno -- seeded and chopped
1/2 cup onion -- chopped
3 tablespoons cilantro -- chopped

TOPPINGS
1 cup pitted black olives -- chopped
1 avocado -- chopped
1/2 cup light sour cream

Saute the beef and onions until evenly browned and cooked through. Drain.

Spread the tortillas chips evenly on a cookie and cover with the beef mixture, chiles, both cheeses and beans. Place in a 350 degree oven and back for about 20 minutes, or until the cheese is completely melted.

While the nachos are cooking, mix together the salsa ingredients.

Remove nachos from oven and top with the salsa and the remaining toppings. Serve hot.

Recipe Rundown

• Baked chips were used instead of traditional tortilla chips
• The beef topping was cut in half
• Low fat cheese was used in place of regular cheese
• Fresh salsa was used instead of traditional jarred salsa
• Avocado was substituted for guacomole
• Light sour cream was substituted for regular sour cream

Recipe Reveal

Based on 1/8 serving

Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Salad is a word you would think is synonymous with healthy - except fatty toppings and dressing can really pack on the calories. This lightened version of a French classic is more in tune with what a salad should really be - without losing any of the taste.

Salad Niçoise

1/4 cup red wine vinegar
salt and pepper -- to taste
1/4 cup water
2 tablespoons olive oil
1 tablespoon dijon mustard

2 small potatoes, boiled and cooled
6 cups mixed greens
6 tomatoes, sliced
1 cucumber, sliced
12 ounces green beans, steamed
6 egg white, hardboiled and sliced
2 cans tuna in water
2 ounces niçoise olives

Blend together first five ingredients to make the dressing. Divide salad ingredients evenly between four plates and drizzle dressing over the top. Serve immediately.

Rehab Rundown

• Water was substituted for most of the olive oil in the dressing
• Additional greens were added to up the fiber and vitamins
• The egg yolks were removed
• Tuna packed in water was used instead of tuna packed in oil
• The total amount of olives (8 calories each!) was cut in half

Rehab Reveal

Based on 1 serving - 1/4 recipe

Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Let's face it - potatoes aren't all bad for you. They have plenty of essential nutrients, and even contain compounds that may elevate your metabolism. But the stuff we put on them isn't all that good. This lightened version of potato salad is perfect for summer cook-outs and won't break your diet.

Guilt-Free Potato Salad
1 1/2 pounds red skinned potatoes potatoes, cut into 1-inch pieces
1 ounce bacon -- cooked, fat drained and crumbled
3 egg whites, boiled and coarsely chopped
1 small onion, chopped
1/2 cup celery, chopped
2 dill pickles, chopped
1 cup fat-free plain yogurt
1/4 cup low-fat mayonnaise
1 tablespoon Dijon mustard
1 tablespoon white wine vinegar
salt to taste
fresh ground pepper to taste

In large saucepan, place potatoes in enough water to cover, and bring to a boil. Reduce heat to medium and cook until potatoes are tender when pierced with a fork. Drain and place in a large bowl.

Add all remaining ingredients while potatoes are still warm and gently mix together. Refrigerate 1-2 hours to allow flavors to blend.

Rehab Rundown

• Bacon was reduced from 2 to 1 ounce
• Egg whites were used in place of whole eggs
• Fat-free yogurt was substituted for sour cream, still giving a tangy flavor without the fat
• Low-fat mayonnaise was substituted for mayonnaise and the amount was reduced by half

Rehab Reveal

Based on 1/6 recipe

Our weekly feature, Recipe Rehab, takes a recipe -- sometimes basic, sometimes decadent and sometimes just plain unhealthy -- and turns it into a scrumptious and healthy dish, pumped up with nutrition. Sometimes all it takes is a few alterations to prepare a dish that would make even your nutritionist proud.

Most of our childhood favorites are high in fat and calories. This version incorporates lean protein, healthy fat and high fiber pasta for a memory without the guilt.

Spaghetti and Meatballs

1/4 cup breadcrumbs
1/4 cup skim milk
1/4 cup pine nuts
1 large egg whites
1 pound ground turkey
1/4 cup Romano cheese
2 tablespoons minced fresh basil
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil

1 jar low sodium tomato sauce

1 pound spaghetti, preferably whole wheat

Put the breadcrumbs into a medium mixing bowl and pour the milk over it. Let sit
5 minutes. Add the egg whites, ground turkey, pine nuts, Romano cheese,
basil, oregano, salt and pepper. Knead the mixture with your hands until
it is smooth. To prevent sticking, dip your hands into cool water before
forming each meatball. Form mixture into 30 1 1/2-inch balls.

Pour the tomato sauce into a large, heavy-bottom saucepan and bring to a simmer over low heat. Add oil to a large non-stick skillet. Add half the meatballs in batches and brown them on all sides. Spoon the meatballs into the tomato sauce. Simmer, stirring occasionally, for 20 minutes.

While sauce is simmering, prepare pasta according to package directions;

Transfer to a large serving bowl and pour sauce and meatballs over it.

Rehab Rundown

• Ground turkey was substituted for ground beef, decreasing overall fat and cholesterol
• Pine nuts were added as a filler instead of white bread, which add vitamins and good fats
• Egg whites were used instead of eggs
• Skim milk was substituted for whole milk
• Whole wheat pasta adds even more fiber and protein

Rehab Reveal

Based on 1/6 recipe