"Fast Food Fix" McDonald's Big Mac

Ingredients:
3 ounces 96% lean ground beef (about 1/3 cup)
2 pinches of salt
1 sesame seed hamburger bun + 1 bun bottom
1 slice (1 2 ounce) 2% milk yellow American cheese
1 tablespoon + 1 teaspoon + 1 tablespoon McDonald's Big Mac Sauce (see below)
1 teaspoon finely chopped white onion
1 3 cup shredded iceberg lettuce
2 rounds dill pickle

Divide the beef in half. On a sheet of waxed paper, shape each half into a 4" patty. Season both sides with salt. Transfer the waxed paper to a plate. Place, uncovered, in the freezer for 5 minutes.
Preheat a large nonstick skillet over medium-high heat until drops of water sizzle when splashed on the pan. Place the patties in the pan. Cook for 1 to 2 minutes per side, or until no longer pink. Meanwhile, place the bun top and bottoms, cut-sides down, in the pan. Cook for about 1 minute, or until toasted. (If the pan is not large enough to hold the patties and the buns, first cook 1 patty with the bottom bun and then start assembling the sandwich while the others cook.) Just before the patties are cooked, place the cheese on 1 patty.
Place 1 bun bottom on a plate. Spread on 1 tablespoon sauce. Place the cheeseburger, cheese-side down, on the bun. Spread 1 teaspoon sauce on the second bun bottom and place, sauce-side down, on the cheeseburger. Top with the remaining 1 tablespoon sauce, the onion, lettuce, pickles, the remaining burger, and the bun top.
Makes 1 serving: 386 calories, 26 g protein, 44 g carbohydrates, 11 g fat, 3 g sat. fat, 2 g fiber
Original McDonald's Big Mac: 560 calories, 25 g protein, 47 g carbohydrates,30 g fat, 10 g sat. fat, 3 g fiber
Devin Says: It's easy to throw together a Big Mac–like burger in minutes once you have the sauce made. So to save time, make a big batch of the sauce, omitting the onions (they are the only ingredient that will spoil quickly). Refrigerate the sauce in a plastic container for up to 1 month. When you're ready to enjoy a burger, simply add the correct quantity of onion to the amount of sauce you're using.
Devin Says: Save time and calories by omitting the second bun bottom and simply making 1 patty instead of 2 with the 3 ounces of beef. This way, you'll need only 11/2 tablespoons of sauce. You'll be left with a more nutritionally balanced burger. Plus, you'll still have room for some fries or a side salad, all the while still enjoying that great Big Mac flavor … in minutes. The revised version will have 310 calories, 24 g protein, 31 g carbohydrates, 9 g fat, 1 g sat. fat, and 1 g fiber. You'll save 250 calories, 21 g fat, and 9 g sat. fat over the original.
McDonald's Big Mac Sauce
Ingredients:
1 3 cup low-fat mayonnaise
2 teaspoons dill pickle relish
2 teaspoons ketchup
2 teaspoons sugar
2 teaspoons yellow mustard
1 tablespoon + 1 teaspoon finely chopped white onion

In a small bowl, combine the mayonnaise, relish, ketchup, sugar, and mustard. Stir to blend well. Cover and refrigerate for up to 1 month.
Stir in the onion just before serving.
Makes about 2 3 cup, enough for 4 servings
Each serving: 49 calories, trace protein, 6 g carbohydrates, 3 g fat, trace sat. fat, trace fiber

Grilled Reuben

For the sauce:
Ingredients:
1/4 cup low-fat mayonnaise
2 teaspoons ketchup
2 teaspoons minced onion
1/4 teaspoon horseradish
1/4 teaspoon Worcestershire sauce

Mix all ingredients in a small bowl until well combined.
Makes 5-1/2 tablespoons; 4 tablespoon + 1 teaspoon servings.
Each serving has: 29 calories, trace g protein, 3 g carbohydrates, 2 g fat, <1 g saturated fat, trace mg cholesterol, trace g fiber, 162 mg sodium
For the sandwich:
Ingredients:
2 teaspoons light butter, softened
2 slices Russian rye bread
1 ounce lite Swiss cheese slice(s)
3 ounces 98% fat free deli-style corned beef
1/4 cup well-drained, refrigerated sauerkraut
1 tablespoon + 1 teaspoon sauce

Spread one teaspoon of butter over one side of each slice of bread. Place one slice, buttered side down in a small, non-stick skillet. Turn the heat to medium. Lay the cheese evenly over the bread in the pan. Top that evenly with the corned beef then the sauerkraut. Spread 1 tablespoon + 1 teaspoon of the sauce evenly over the dry side of the remaining bread slice, then top the sandwich, sauce side down. Grill the sandwich, pressing it down with a spatula, as you do until the bread is lightly browned on the bottom and the cheese is melted, about 5-7 minutes. Carefully flip the sandwich. Place a second frying pan on top of it to weight it down, as the other side cooks until lightly browned, about 5-7 minutes. Serve immediately.
Makes 1 sandwich + extra sauce.
Each sandwich (with sauce) has: 393 calories, 30 g protein, 32 g carbohydrates, 14 g fat, 6 g saturated fat, 65 mg cholesterol, 3 g fiber, 1718 mg sodium
Traditional Reuben has: 655 calories, 33 g protein, 42 g carbohydrates, 40g fat, 18 g saturated fat, 115 mg cholesterol, 5 g fiber, 1987 mg sodium
Devin Says: If you have a Panini press, use it for this sandwich. It will make it even easier to prepare.

Philly Cheesesteak Sandwich

Ingredients:
4 ounce top round roast or steak*
Olive oil spray
1/3 cup onion slivers
5-1/2 inch piece (2 ounces) French baquette**
1-1/2 tablespoons Cheese Wiz Light or 1 slice reduced-fat provolone
2 teaspoons sliced, pickled hot chili peppers, or to taste (optional)
Ketchup (optional)

Shave the top round by holding a very sharp knife at a 45 degree angle and cutting extremely thin slivers from the meat, basically tearing it until it's all shaved — it should be cut much more finely than if it were simply sliced.
Place a medium, non-stick frying pan over medium-high heat. When the pan is hot, mist it with spray then add the onions and the steak. Pull apart the shavings using 2 wooden spoons or spatulas to ensure even browning as the shavings cook. When the meat is no longer pink, and lightly browned on the outsides, about 2 minutes, remove the pan from the heat.
Meanwhile, heat the Cheese Wiz in the microwave on low heat until warm, about 10-20 seconds or in a double boiler on the stovetop.
Cut the roll and place it on a serving plate. Add the meat mixture. Then spoon the cheese over top. Add the peppers and ketchup, if desired.
Makes 1 sandwich: 324 calories, 33 g protein, 36 g carbohydrates, 6 g fat, 3 g saturated fat, 59 mg cholesterol, 2 g fiber, 822 mg sodium
Traditonal Cheese Steak Sandwich has: 715 calories, 32 g protein, 44 g carbohydrates, 46 g fat, 15 g saturated fat, 89 mg cholesterol, 2 g fiber, 1039 mg sodium
*Devin Says: It is much easier to shave the beef properly if you start with a larger piece of steak then measure 4 ounces of shavings to actually use in the sandwich.
**Devin Says: You can also use an Italian roll if you pull some of the center bread dough out, so that it weighs 2 ounces.
Devin Says: If you're making more than one sandwich at a time, make sure you choose a pan large enough to cook the steak in a single layer and that the pan is hot enough. If there is excess moisture in the pan, the finished meat won't be nearly as tender.

Mini Crab Cakes with Lemon Caper Dipping Sauce

Ingredients:
For the cakes:
olive oil spray
1-1/4 cups whole wheat panko (Japanese breadcrumbs)
2 egg whites
1 tablespoon fat free milk
1/2 cup minced sweet onion
2 tablespoons finely chopped parsley leaves
2 tablespoons seeded, minced red jalapeno pepper
1/3 cup low-fat mayonnaise
1 teaspoon Worchestershire sauce
1 teaspoon prepared horseradish
1 pound lump crabmeat

1-3/4 inch cookie scoop (optional)
For the lemon caper dipping sauce:
1/2 cup low-fat mayonnaise
4 teaspoons fresh squeezed lemon juice
2 teaspoons Dijon mustard
2 teaspoons finely chopped parsley leaves
2 teaspoons finely chopped green onion
2 teaspoons chopped, drained capers
2 teaspoons minced or crushed garlic
1/2 teaspoons sugar

Preheat the oven to 450 degrees. Spray a medium non-stick baking pan with olive oil spray.
Pour the breadcrumbs into a medium shallow bowl. Add the egg and milk to a small, deep bowl and beat the mixture lightly with a fork.
In a medium mixing bowl, mix the onion, parsley, jalapeno, mayonnaise, Worcestershire, and horseradish until combined. Carefully stir in the crab, leaving the lumps of crab in tact, until just combined with the other ingredients.
Place a large sheet of waxed paper on a flat work surface. Using a 1-3/4 inch cookie scoop, scoop the mixture, packing it tightly to make 1-3/4 inch diameter crab cakes the shape of the scoop (or mounds if you don't have a scoop). Place them side by side on the waxed paper until all 24 cakes are formed. Then, carefully dip one cake in the egg mixture, making sure that any excess drips off. Roll it in the breadcrumbs and place the breaded cake on the prepared pan. Continue with each cake until they are all breaded and place them on the sheet so they do not touch. Spray them lightly with olive oil spray and transfer the pan to the oven. Cook them for 6-8 minutes per side until the outsides are slightly browned and the filling is warm throughout.
Meanwhile, in a small mixing bowl, whisk together the mayonnaise, lemon juice and mustard. Add the parsley, green onion, capers, garlic and sugar. Stir the mixture until it is well combined. Serve the cakes immediately with the sauce for dipping.
Makes 24 cakes and 2/3 cup sauce; 6 3-cake servings with about 1/2 tablespoon sauce.
Each (3 cake + 1/2 tablespoon sauce) serving has: 187 calories, 15 g protein, 19 g carbohydrates, 6 g fat, trace saturated fat, 68 mg cholesterol, 2 g fiber, 624 mg sodium
Traditional Mini Crab Cakes (cakes only) have: 362 calories, 15 g protein, 21 g carbohydrates, 23 g fat, saturated fat unavailable, 101 mg cholesterol, 366 mg sodium

Beef BBQ Sandwich

Ingredients
1 tablespoon all purpose flour
1/4 teaspoon garlic powder
1/8 teaspoon onion powder
1 pound top round roast or steak, cut into 3/4-inch cubes
Olive oil spray
3/4 cup low-fat lower-sodium beef broth
2 tablespoons Liquid smoke
1/3-1/2 cup barbecue sauce
1 cup white onion strips
4 whole grain hamburger buns
In a medium plastic bag, combine the flour, garlic powder and onion powder. Add the beef and shake the bag until the beef is evenly coated. Refrigerate the beef for at least 15 minutes.
Preheat a medium, non-stick sauce pan over med-high heat. When it's hot, lightly mist the pan with spray then add the beef. Brown the beef on all sides, about 1 minute per side, then turn the heat to medium and add the broth and liquid smoke. When the liquid comes to a boil, reduce the heat to low (the liquid should still be boiling slightly).
Cover and cook the beef, stirring occasionally for 1 to 1-1/2 hours or until it's very tender. (The pieces should easy fall apart when smashed with a fork). Using a slotted spoon, drain the beef from any excess liquid and transfer it to a medium bowl. Using a fork, separate the pieces, so the beef is somewhat shredded then mix in the barbecue sauce.
During the last 5 minutes of cooking, lightly mist a small, non-stick frying pan with spray, and place it over medium heat. Add the onion and cook until tender, about five minutes.
Meanwhile, place the bun halves, insides down, in a medium, non-stick frying pan over medium heat. Cook them until just toasted, about 2-4 minutes. Place each bun bottom on a plate. Pile one-fourth of the beef mixture onto it. Top with one-fourth of the onion. Add the bun tops. Serve immediately. Makes 4 servings.
Each serving has: 270 calories, 29 g protein, 30 g carbohydrates, 6 g fat, 2 g saturated fat, 50 mg cholesterol, 2 g fiber, 443 mg sodium
Traditional Beef Barbecue Sandwich has: 481 calories, 27 g protein, 23 g carbohydrates, 32 g fat, 14 g saturated fat, 106 mg cholesterol, 2 g fiber, 930 mg sodium
Devin Says:
When buying a barbecue sauce, compare labels. Look for one that isn’t too high in sugar. Though I wouldn't recommend opting for one that says, "low-carb", it's best to buy one that has no more than 7-10 grams of carbohydrates per serving if leaning out is a goal.

Happier Hour Sliders

You save: 60 calories, 7 g fat, 3.5 g saturated fat
Ingredients:
Olive oil spray
11 ounce tube refrigerator crusty French loaf dough
18 ounces 96% lean ground beef
salt and pepper, to taste
Green leaf lettuce (optional)
12 1/8-inch thick plum tomato slices (optional)
24 dill pickle rounds (optional)
Ketchup or Dijon Mustard, to taste (optional)
3 slices (3/4 ounce each) 2 percent milk American cheese slices (optional)
Preheat the oven to 350 degrees. Mist a 13x9x2 inch glass baking dish with spray.
Remove the dough from the tube and place it on a cutting board. Cut it into 12 equal rounds (about 1-inch thick each). Place the rounds side by side (cut sides should be on the top and bottom) on the baking dish leaving about 3/4-inch between them. Press each, to flatten it slightly to about 2-1/2 inches in diameter. Transfer the sheet to the oven and bake the rolls for about 20-22 minutes until they are golden brown and no longer doughy in the center.
Place a sheet of waxed paper on a flat work surface. Divide the beef into 12 equal amounts. Roll each into a ball, packing the meat tightly, then press each into a 3-inch diameter patty. Season both sides of the patties with salt and pepper. Cover and refrigerate the patties until the rolls are cooked.
Meanwhile, preheat a grill to high heat. Arrange the lettuce, tomatoes, pickles, ketchup and/or mustard, if using, on a platter or in small bowls to accompany a platter big enough to hold 12 sliders. Cut the cheese slices in quarters, to make 4 even squares, if using.
Let the cooked rolls cool for about 2 minutes until warm. Cut each open to make a mini bun. Place the patties on the grill. Grill them about 45 seconds per side for medium rare or until desired doneness is reached. Add one cheese square to each durjng the last 20 seconds of cooking, if using.
Then place one patty on each bun. Transfer them to the serving platter. Serve immediately with optional ingredients, if desired.
Makes 12 sliders. Each slider has: 113 calories, 11 g protein, 12 g carbohydrates, 2 g fat, less than 1 g saturated fat, 23 mg cholesterol, 0 g fiber, 187 mg sodium
Traditional Slider (1 each) has: 173 calories, 8 g protein, 15 g carbohydrates, 9g fat, 4 g saturated fat, 24 mg cholesterol, less than 1 g fiber, 323 mg sodium
Devin Says:

It's better to use a glass baking dish instead of a metal one to bake the rolls so the tops and bottoms brown evenly. A dark pan will cause the rolls to brown quickly on the bottom.

When making the patties, be sure to pack the meat tight so the burgers don't fall apart on the grill.

When cooking burgers, never smash them with the back of the spatula—this will eliminate the juice, not the fat, guaranteeing a dry burger.

Burger Sliders

			Queen-of-the-Castle Sliders PER SERVING (entire recipe, 4 sliders): 254 calories, 5.5g fat, 924mg sodium, 26g carbs, 6g fiber, 5.5g sugars, 29g protein Sliders are the trendiest of all burgers. But trend or no trend, they're tasty and easy to HG-ize. Find this recipe in the "Fast Food Faves... Fast!" chapter of HG 1-2-3! Ingredients:4 oz. raw extra-lean ground beef 1/8 tsp. salt 1/8 tsp. onion powder 1/8 tsp. garlic powder 1/8 tsp. black pepper 1/3 cup chopped onion 2 slices light bread 4 hamburger dill pickle chips Optional: ketchup, mustard Directions:Combine beef and seasonings in a small bowl, and knead mixture by hand until integrated. Divide seasoned beef evenly into four balls. Flatten and form each ball into a square patty on a plate. Using a knife, make four small slits on the top of each patty. Place in the freezer for 5 minutes. Bring a skillet sprayed with nonstick spray to medium-high heat. Spread onion out in the skillet. Place the patties on top of the onion, slit-side down, and cover the skillet. Cook for 3 - 4 minutes (no flipping necessary), or until cooked through. Meanwhile, cut each slice of bread into four squares, for a total of eight pieces. (If you like, slightly toast bread first.) Feel free to spread ketchup and mustard onto four pieces. Set aside. Once patties are cooked through, scoop each one along with some onion onto one piece of bread. Top each with a pickle chip and then another bread piece (or the other way around, if you want to be fancy!). Let cool slightly, and then slide 'em into your mouth! MAKES 1 SERVING

Olive Garden Chicken and Gnocci Soup

• 3 -4 chicken breasts, cooked and diced
• 4 cups chicken stock
• 2 cups half-and-half
• 1 stalk celery, diced
• 1 garlic clove, chopped
• 1/2 carrot, shredded
• 1/2 onion, diced
• 1 cup fresh spinach, chopped
• 1 tablespoon olive oil
• 1 teaspoon thyme
• salt and pepper
• 16 ounces potato gnocchi
• 1 tablespoon cornstarch (optional) 
• 1. 1 Saute the onion, celery, garlic, carrot in oil over medium heat until onion is translucent.
  2. 2 Add chicken, chicken stock, half and half, salt and pepper, thyme. Heat to boiling, then add gnocchi. Gently boil for 4 minutes, then turn down to a simmer for 10 minutes.
  3. 3 Add spinach and cook for another 1-2 minutes until spinach is wilted.
  4. 4 (Heat to boiling and add cornstarch dissolved in 1-2 Tbsp water at this point if you want a thicker soup.).
  5. 5 Ladle into bowls and serve!
   

French Onion Soup

Ingredients

* 3 lbs. med white onions
* 1/2 C butter
* 1 1/2 tsp. pepper
* 2 tsp. paprika
* 2 tsp salt
* 2 bay leaves
* 3/4 C flour
* 8 cans beef broth
* 1 C white wine
* 16 oz. Gruyère cheese (can substitute Swiss)
* 1 French Baquette, sliced

Preparation

1. Slice onions 1/8″ thick. Sauté in butter over low heat for 1 1/2 – 2 hours.
2. Add seasonings up to and including flour. Mix well, add broth and wine. Simmer 2 hours. Add kitchen bouquet for coloring, if desired.
3. Refrigerate overnight.
4. To serve, turn on oven to broil.
5. Before serving – Brown bread slices and heat soup. Layer soup, then bread, then cheese in ovenproof bowls.
6. Broil until cheese melts; 3-5 minutes. Watch carefully. Let cool for a couple of minutes before eating!