Do you miss your favorite dishes, due the are not allowed in your diet, this time is go now, yes I’m serious, believe or not every single main or side dish has a healthy alternative version, with low calories and less amount of fat, to be not prevented from your comfort food, or dislike to complete your journey in losing those extra pounds. This idea came to me from my best shoe “Calorie Commando” on “food network”. But it was hard to get the scripts of the show or write every word the chef said. So I found my way through the alternative fast food to healthy versions of the same rich meals you can’t live without, by the help of the Good housekeeping , cookbook and website, I present this gift to you, take it pleas, to along healthy life style you deserve to live.

Fish and Chips

This classic dish can load a ton of fat on your hips and waistline. But not with the serving from “Nathan’s Famous” that has 1,537 calories.
Try this lightened-up version with only 525 calories. Total calories saved: 1,012

Low calorie version ingredients:
• 4 large (about 8 ounces each) red potatoes, each cut lengthwise into 8 wedges
• 3 tablespoon(s) olive oil
• Salt and ground black pepper
• 1/3 cup(s) light mayonnaise
• 1/3 cup(s) plain nonfat yogurt
• 1 tablespoon(s) chopped fresh parsley leaves
• 1 tablespoon(s) capers, chopped
• 1 teaspoon(s) Dijon mustard with seeds
• 1 pinch(s) ground red pepper (cayenne)
• 3 tablespoon(s) all-purpose flour
• 1 tablespoon(s) cornmeal
• 1 1/2 pound(s) skinless cod fillets, cut into 3-inch chunks
• 1 lemon, cut into wedges

Directions

Preheat oven to 450 degrees F. In nonstick 15 1/2-inch by 10 1/2-inch jelly-roll pan (or pan lined with nonstick foil), toss potatoes, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until coated; spread in single layer. Roast potatoes, in lower third of oven, 30 to 35 minutes or until golden and tender, turning over once halfway through roasting.

Meanwhile, prepare tartar sauce: In small bowl, combine mayonnaise, yogurt, parsley, capers, Dijon, and ground red pepper. Makes 3/4 cup.

In cup, combine flour, cornmeal, 1/2 teaspoon salt, and 1/4 teaspoon black pepper; use to coat cod.

In nonstick 12-inch skillet, heat remaining oil over medium-high heat. Add cod; cook 4 to 6 minutes or until cod turns opaque in center, turning over once. Serve with potatoes, tartar sauce, and lemon

Chocolate Malt

Milkshakes are fun but you like this drink your calories no eat it so be carful and spare your companion the excess calories.
Dairy Queen’s large chocolate malt has 1,300 calories. This version has only 348 calories. Total calories saved: 952.

Low calorie version ingredients
• 4 scoops chocolate, ice cream
• 1 cup(s) milk
• 3 tablespoon(s) chocolate syrup
• 3 tablespoon(s) malted milk powder

Directions

In a blender, combine ice cream, milk, chocolate syrup, and malt powder and blend until mixture is smooth and frothy. Pour into 2 tall glasses.

Chicken tenders

Chicken tenders look harmless enough, but when you add some breading and throw them in the deep fryer, you end up with more calories than you bargained for. An order of Carl’s Jr. chicken breast strips has 710 calories. But this oven-fried version only has 280. Total calories saved: 430. Which one will you order next time?

Low calorie version ingredients

• 3/4 cup(s) panko (Japanese-style bread crumbs)
• 2 tablespoon(s) sesame seeds
• 1 large egg white
• 1 teaspoon(s) Chinese five-spice powder
• 1/2 teaspoon(s) salt
• 1 pound(s) chicken-breast tenders
• 1 tablespoon(s) olive oil
• 1 small onion, chopped
• 1/2 cup(s) ketchup
• 1 tablespoon(s) brown sugar
• 1 1/2 teaspoon(s) cider vinegar
• 1 1/2 teaspoon(s) Worcestershire sauce

Directions

Preheat oven to 475 degrees F. In 10-inch skillet, toast bread crumbs and sesame seeds over high heat about 5 minutes or until golden, stirring frequently. Transfer crumb mixture to plate.

In a medium bowl, with wire whisk or fork, mix egg white, 1/2 teaspoon five-spice powder, and salt until foamy. Dip tenders in egg-white mixture, then in crumb mixture to coat. Place tenders on cookiesheet. Bake tenders 13 to 15 minutes or until they lose their pink color throughout. Do not turn tenders over.

Meanwhile, in same skillet, heat oil over medium heat until hot. Add onion and cook 8 to 10 minutes or until soft and lightly browned. Remove skillet from heat; stir in ketchup, sugar, vinegar, Worcestershire sauce, and remaining five-spice powder. Pour sauce into small bowl; serve with tenders.

Meatloaf

Your mom’s favorite comfort food was probably a lot better for you than you realized. The fast-food version? Not so much. Boston Market’s meatloaf has 520 calories.

Low calorie version ingredients
• 1 tablespoon(s) olive oil
• 2 stalk(s) celery, finely chopped
• 1 small onion, finely chopped
• 1 clove(s) garlic, crushed with press
• 2 pound(s) lean ground turkey
• 3/4 cup(s) (from 1 1/2 slices bread) fresh, whole wheat bread crumbs
• 1/3 cup(s) fat-free milk
• 1 tablespoon(s) Worcestershire sauce
• 2 large egg whites
• 1/2 cup(s) ketchup
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 1 tablespoon(s) Dijon mustard

Directions

Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl; cool slightly.

To bowl with vegetables, add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup ketchup, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining 1/4 cup ketchup.

In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread ketchup mixture over top of loaf. Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)

Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve

Breakfast sandwich

Don’t sabotage or skip the most important meal of the day by eating excess calories. McDonald’s Egg and Sausage McMuffin has 450 calories. Our low-cholesterol version has 390. Total calories saved: 60.

Low calorie version ingredients
• 1 package(s) (8-ounce) mushrooms
• 1 large green pepper
• 1 small onion
• 4 ounce(s) sliced turkey-ham
• Salad oil
• Salt
• 1 container(s) (4-ounce) liquid whole eggs, (reduced cholesterol)
• 1 package(s) (13-ounce, 4 muffins) sandwich-size English muffins, (reduced cholesterol)
• Cherry tomatoes, for garnish

Directions

Slice mushrooms. Dice green pepper, onion, and turkey-ham. In nonstick 10-inch skillet over medium-high heat, in 1 tablespoon hot salad oil, cook mushrooms and 1/4 teaspoon salt until any liquid evaporates and mushrooms are golden brown; remove to bowl; keep warm.

Reduce heat to medium. In 1 more tablespoon hot salad oil, cook onion 5 minutes, stirring occasionally. Stir in green pepper and cook until onion is very tender and green pepper is lightly browned, about 5 minutes longer.

In medium bowl, with fork, beat liquid whole eggs, 1/4 teaspoon salt, turkey-ham, and 2 tablespoons water. Pour egg mixture into onion mixture in skillet. Reduce heat to medium-low and cook until eggs are set around edge; with spatula, gently lift edge as it sets, tilting skillet to allow uncooked portion to run under egg mixture.

When egg mixture is set, remove skillet from heat. Meanwhile, preheat broiler if manufacturer directs. With fork, split each English muffin in half. Place English muffins, cut-side up, on cookie sheet. Broil English muffins until lightly browned.

Cut omelet into quarters. On bottom half of each English muffin, place 1 quarter of omelet, folding omelet over slightly to fit. Spoon sautied mushrooms over sandwiches. Replace tops of muffins. Arrange sandwiches on platter with cherry tomatoes.

Caesar Salad

Could any salad be unhealthy? Sounds impossible, but Panera Bread’s Caesar Salad has a whopping 400 calories. Our lightened-up version comes in at 120. Total calories saved: 280.

Low calorie version ingredients

• 4 ounce(s) Italian bread
• 1 clove(s) garlic, cut in half
• Nonstick olive oil cooking spray
• 1/4 cup(s) light mayonnaise
• 1/4 cup(s) freshly grated Parmesan cheese
• 3 tablespoon(s) fresh, lemon, juice.
• 1 tablespoon(s) olive oil
• 1 teaspoon(s) anchovy paste
• Coarsely ground black pepper
• 1 package(s) (18-ounce) hearts of romaine lettuce, torn into bite-size pieces

Directions

Preheat oven to 400 degrees F. Cut bread into 1/2-inch-thick slices. Rub bread slices, on both sides, with cut sides of garlic. Cut bread into 1/2-inch cubes; place in jelly-roll pan. Spray bread liberally with cooking spray. Bake 10 minutes or until golden-brown and crisp. Cool croutons in pan.

Meanwhile, in large salad bowl, with wire whisk, mix together mayonnaise, Parmesan, lemon juice, olive oil, anchovy paste, and 1/4 teaspoon pepper.
Add lettuce and croutons to dressing in bowl; toss to coat. I hope you enjoy my choices , bon appetite.

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