Nachos Grande

Take out:

Almost 800 calories & 26 grams of fat at the local southwestern grill. They should change the name to Nachos MAS GRANDE because that's what we would be if we ate this everyday.

Fake out:
Use 99% fat-free turkey chili & heat it in sauce pan or microwave. This will take 3-5 minutes so you can prepare by spreading the Guiltless Gourmet tortilla chips on your dish. Top with salsa & jalapeños (I like to load these on because I like it spicy & they have zero points). Next top with hot chili & black olives & then shred your cheddar on top. Try this with some fresh homemade lemonade (teaspoon of lemon juice, cold water & packet of Splenda into a glass).

Nutrition totals per serving:
Calories 395, 9 Fat g, Fiber 8g, Protein 24.5g, Weight Watcher Points = 7

Cost per serving: $2.85


Shopping List:

Serving size: 1 cup 99% fat free turkey chili (Serves 2)
Calories: 210
Fat: 3
Fiber: 6
Protein 17
Cholesterol 45
Points: 3
Cost per serving $1.10

Serving size: 1 oz Baked Tortilla Chips - Yellow Corn (Serves 7)
Calories: 110
Fat: 2
Fiber: 2
Protein 3
Cholesterol 0
Points: 2
Cost per serving $0.43

Serving size: 30g Salsa (Serves 14)
Calories: 10
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.21

Serving size: 0.5 oz 2% Cheddar Cheese (Serves 16)
Calories: 30
Fat: 2
Fiber: 0
Protein 4.5
Cholesterol 5
Points: 1
Cost per serving $0.30


Serving size: 2 Tbsp Ripe Olives - Sliced (Serves 12)
Calories: 25
Fat: 2
Fiber: 0
Protein 0
Cholesterol 0
Points: 1
Cost per serving $0.17


Serving size: 1/4 cup Green Jalapeños - Wheels (Serves 4)
Calories: 10
Fat: 0
Fiber: 0
Protein 0
Cholesterol 0
Points: 0
Cost per serving $0.64

Shop TABASCO(R) cookbooks and cook's tools.

NY Style Potato 'n Egg Sandwich

Take Out: Greasy, cholesterol eggs and potatoes fried in oil.

Fake Out: A low calorie, low fat, low cholesterol baked version that has the fiber you need at a fraction of the price.

Preheat oven before you prepare your items. Then bake your steak fries for 15-20 minutes. While fries cook, spray a pan with olive oil cooking spray & then stir fry the peppers & onions (this was left over from the sausage & pepper sandwich recipe). Next, pour in the egg beater & season to taste with salt & pepper. Lastly, cut your wholewheat Italian bread in half & fill one side with peppers, onions & egg beater and the other side with crispy steak fries. We New Yorkers also like to top with ketchup.


Calories: 285
Fat: 3
Fiber: 5
Points: 5
Cost per serving: $2.51


Shopping List:

Serving size: 1/5th of wholewheat Italian Bread
Calories: 120
Fat: 0
Fiber: 2
Points: 2
Cost per serving: $0.30

Serving size: Egg Beaters (1 pack)

Calories: 30
Fat: 0
Fiber: 0
Points: 0.5

Cost per serving: $1.49

Serving size: Steak Fries (about 8 Fries)

Calories: 110

Fat: 3

Fiber: 2

Points: 2

Cost per serving: $0.39





Serving size: Frozen Peppers & Onions (1/4 of bag)

Calories: 25

Fat: 0

Fiber: 1

Points: 0

Cost per serving: $0.32




Serving size: Pam Olive Oil Cooking Spray

Calories: 0

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.01

Strawberry ShortCake

Take out: This dessert can be heavy on the fat and calories and low in fiber.


Fake Out: A low calorie, low fat and high fiber whole grain option that can be made in 30 seconds.

Grab an individually wrapped all natural Golden Corn VitaTop and slice it in half. Heat it for 25-30 seconds in microwave. In between the 2 VitaTop halfs, scoop in Cool Whip Lite & pour on the strawberries. Wala, we are done. You can enjoy a healthy dessert that the kids will love too!

Calories: 140
Fat: 1
Fiber: 7
Points: 1.5
Cost per serving: $1.86

Your Shopping List:

Serving size: 1 Pack (12 servings per pack)
Calories: 100
Fat: 1
Fiber: 6
Points: 1
Cost per serving: $1.33

Serving size: 1/3 cup (8 servings per pack)

Calories: 25
Fat: 0
Fiber: 1
Points: 0

Cost per serving: $0.44

Serving size: 2 Tbsp. (25 per container)

Calories: 15

Fat: 0

Fiber: 0

Points: 0

Cost per serving: $0.09

Egg McMuffin with Sausage

Take out: 27g of fat (10g of saturated fat) can't be the healthiest way to start your day...Sorry Ronald but I'm NOT lovin' it!

Fake Out: A lower calorie, much lower fat, low cholesterol and high fiber option made in a few short minutes. The kids actually prefer this so it's a no-brainer.

Pour the egg beater into a tiny round non-stick pan on medium heat. Split & toast your multi-grain light English muffin and then pop your turkey breakfast sausages in the microwave for 1-2 minutes. When the muffin is toasted, lay the low fat cheese slice on top & watch it melt (OK enough...snap out of it. LOL). Then cut the sausage links in half (now you have 4 halves) and lay those side-by-side on the cheese. Finally, flip in your round egg beater & season with ketchup & pepper.

Calories: 254
Fat: 9 (note: using fat free cheese will drop this to 6g)
Fiber: 8
Points: 4
Cost per serving: $2.87


Shopping List:

Serving size: 2 turkey sausage links
Calories: 74
Fat: 5
Fiber: 0
Points: 2
Cost per serving: $0.57

Serving size: 1 pack

Calories: 30
Fat: 0
Fiber: 0
Points: 0.5

Cost per serving: $1.49

Serving size: 1 multi grain light muffin

Calories: 100

Fat: 1

Fiber: 8

Points: 1

Cost per serving: $0.56

Serving size: 1 low fat cheese slice

Calories: 50

Fat: 3

Fiber: 0

Points: 1

Cost per serving: $0.25

Cinncinati Chili

Take out:
Good ole fashioned Cincinnati Chili is made with fatty beef and more fatty cheese on top of pudgy pasta (you know the stuff we used to eat before they discovered whole wheat).

Fake out:
Use 99% fat-free turkey chili , high fiber whole wheat spaghetti (there are so many brands to choose from) and low fat cheddar cheese. I should mention again that although I prefer low-fat cheese to fat-free because it is much better tasting , it is sometimes hard to find so another option is to make your own blend of cheese mixing fat-free cheese with regular cheese. First thing to do is get your water boiling while you prepare. Just before the spaghetti is cooked heat up your chili with a teaspoon of cinnamon & then pour it on top of spaghetti (isn't that a song???). Cinnamon is the key to this recipe so you may need to adjust according to your taste. The trick is to have enough where you can taste it but can't recognize it as cinnamon. Lastly, gently grate your cheddar cheese or cheeses on top.

Tip: You can spice it up to your liking using chili pepper. Even if you don't like it hot you should use a dabble of this because it adds a certain sharpness that rounds out the cinnamon.

Nutrition totals per serving:
Calories 420, 6.5 Fat g, Fiber 13g, 6 Points

Cost per serving: $1.65



Shopping List:



Chili- Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Whole Wheat Spaghetti- Serves 8, Cost per serving $0.25

Nutrition Facts (Serving Size 2 oz.) Calories 180, Fat 1.5g, Cholesterol 0mg, Sodium 0mg, Fiber 7g, Protein 0g = 2 points

2% Cheddar- Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points

Chili Cheese Fries

Take out:
Deep fried, trans fatty fries are topped with not-so-lean chili & artery clogging cheese. I guess that's what makes it taste so good. LOL

Fake out:
Use 99% fat-free turkey chili & make with steak fries which are closer to real potatoes than french fries, especially when you bake them. I prefer low-fat cheese because it is much better tasting than fat-free & a much healthier option than real cheese. It is sometimes hard to find so another option is to make your own blend of cheese mixing with fat-free cheese. It will take 20 minutes until the fries are cooked so heat up your chili as you wait. When everything is cooked then top the fries with chili & grate your cheese on top. This is a protein packed low fat recipe that even the kids will love!

Nutrition totals per serving:
Calories 350, 8 Fat g, Fiber 8g, Protein 23.5g = 6 Points

Cost:
$1.79 per person. You could expect to pay $3.75 per person if you take out- save almost $2.00 per person.

Shopping List:



Chili- Cost $2.19, Serves 2, Cost per serving $1.10

Nutrition Facts (Serving Size 1 cup) Calories 210, Fat 3g, Cholesterol 45mg, Sodium 1200mg, Fiber 6g, Protein 17g = 3 points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup) Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)





2% Cheddar- Cost $3.49, Serves 16, Cost per serving $0.30

Nutrition Facts (Serving Size 0.5 oz.) Calories 30, Fat 2g, Cholesterol 5mg, Sodium 100mg, Fiber 0g, Protein 4.5g = 2 points

Sausage & Pepper Hero w/ Fries

Take out:
Just as tasty, without the fat and it won't repeat on you (because it is healthy & not fried in greasy fat). Compare to any fast-food/deli style sausage sandwich.

Fake out:
Put turkey or chicken sausage in frying pan (use non-stick cooking spray) with peppers & onions. You can use fresh or use a frozen bag of cut peppers & onions. If you are going to make with steak fries then do the fries first so you can cook the sausage while the fries are baking. So now you have 20 minutes until the fries are cooked. Ding..fries are done! So now get your sliced Italian bread scoop in one serving of sausage topped with pepper/onions & add a serving or two of fries to the dish.

Nutrition totals per serving:
Calories 365, Fat 8.5g, Fiber 6g, Protein 20g = 7 Points

Cost:
$2.45 per person. You could expect to pay at least $5 per person if you take out-That's $25 per family. You can easily save $12.75.

Shopping List:

Turkey or chicken sausages- (I used Al Fresco but you can use Jennie O or the best I tried thus far was a brand Costco sells but I forgot the name) Cost $5.75, Serves 4, Cost per serving $1.44

Nutrition Facts (Serving Size 1 link)
Calories 110, Fat 5g, Cholesterol 60mg, Sodium 420mg, Sugars 1g, Protein 12g = 3 points

Peppers & Onions- Pre-cut Frozen package or buy them fresh if you prefer (I do both). Cost $1.29, Serves 4, Cost per serving $0.32

Nutrition Facts (Serving Size 0.75 cup)
Calories 25, Fat 0g, Cholesterol 0mg, Sodium 5mg, Fiber 1g, Sugars 3g,
Protein 1g = 0 points

Italian Bread- Look for one made with whole wheat & high in fiber. Cost $1.49, Serves 5, Cost per serving $0.30

Nutrition Facts (Serv. Size 1/5 of a baguette)
Calories 120, Fat 0.5g, Cholesterol 0mg, Sodium 300mg, Carbohydrate 24g, Fiber 3g, Sugars 1g, Protein 5g = 2 Points

Steak Fries- Cost $3.49, Serves 9 (approx 8 fries), Cost per serving $0.39 (most brands are similar)

Nutrition Facts (Serving Size 0.75 cup)Calories 110, Fat 3g, Cholesterol 0mg, Sodium 360mg, Fiber 2g, Protein 2g = 2 points

Tip Sometimes I double up on the fries (biggie size LOL)