"Fast Food Fix" Arby's: Curly Fries (Small)

Ingredients:
1-3 4 teaspoons salt, divided
4 russet potatoes (8 ounces each; 2 pounds total), peeled
Olive oil spray
2-1 2 tablespoons egg substitute
1-1 2 tablespoons unbleached or all-purpose flour
2 teaspoons paprika
1 4 teaspoon cayenne
1 8 teaspoon garlic powder
1 8 teaspoon onion powder

Bring a large pot of water to a boil over high heat. Add 1 teaspoon salt.
Meanwhile, with a twin curl cutter, cut 7 ounces of potato curls, about 2 cups. (Cover with water and refrigerate the scraps for another recipe.) Preheat the oven to 450°F. Lightly mist a small nonstick baking sheet with oil spray. Set aside.
Transfer the potato curls to the boiling water. Cook for exactly 3 minutes but no longer or they will break. Drain in a colander. Set aside for about 5 minutes to cool.
Meanwhile, in a large mixing bowl, combine the egg substitute, flour, paprika, cayenne, garlic powder, onion powder, and the remaining 3 4 teaspoon salt. With a fork, mix until well blended. Add the potatoes. Toss them with your fingers until they are coated with the seasoning mixture. Transfer, allowing any excess seasoning mixture to drip off, to the reserved baking sheet. Arrange the potatoes, not touching, in a single layer. Lightly mist with oil spray. Bake for 18 to 24 minutes, turning them about halfway through, until crisp and cooked through.
Makes 1 serving: 235 calories, 9 g protein, 47 g carbohydrates, 2 g fat, trace sat. fat, 4 g fiber
Original Arby's Small Curly Fries: 340 calories, 4g protein, 39 g carbohydrates, 18 g fat, 2.5 g sat. fat, 4 g fiber
Devin Says: If you don't own a twin curl cutter for creating curly strips of potatoes, sample the recipe using the seasonings on the same amount of straight-cut fries. It'll work fine. But if you love fun cooking projects, especially with kids, pick up an inexpensive (less than $5) twin curl cutter in a cookware shop or on a Web site that sells kitchen equipment. The twin curl cutter, which looks a bit like a knitting needle with a turn key attachment, is often packaged as part of a garnishing kit. Once you get the hang of making these whimsical spuds, you'll never go straight again!
Devin Says: Don't have the time (or patience) to curl the fries? Simply cut 7 ounces (about 2 cups) of 1/4"-thick potato sticks using a regular chef's knife. Prepare according to recipe directions.

Potato Salad

Ingredients
2 pounds red potatoes, cut into 3/4-inch chunks
water
1 teaspoon plus 1/4 teaspoon salt, or more to taste, divided
3/4 cup fat free plain yogurt
2 teaspoons Dijon mustard (optional)
1 tablespoon plus 1 teaspoon extra virgin olive oil
2/3 cup finely chopped whole green onions
3 tablespoons finely chopped flat leaf parsley
1/2 tablespoon finely chopped fresh tarragon
Pepper, to taste
Place the potatoes in a large pot. Add enough cold water to exceed the top of the potatoes by 2 inches. Place the pot over high heat and add one teaspoon of the salt. Bring the water to a boil and cook them uncovered until they are just tender through, approximately 20-25 minutes.
Drain the potatoes in a colander and allow them to cool. Meanwhile, in a small bowl whisk together the yogurt and mustard. Slowly whisk in the olive oil. Add the onions, parsley, tarragon and the remaining 1/4 teaspoon salt and stir them until combined.
Transfer the potatoes to a large bowl and pour the dressing over them. Mix them well with a wooden spoon, breaking some of the potatoes, so that some of them are a bit mashed and the ingredients are well combined. Season to taste with additional salt and pepper. Refrigerate for at least one hour or up to 1 day. Makes 6 servings.
Each serving (about 1 scant cup) has: 157 calories, 4 g protein, 28 g carbohydrates, 3 g fat, trace saturated fat, less than 1 mg cholesterol, 3 g fiber, 267 mg sodium
Traditional Potato Salad has: 439 calories, 9 g protein, 27 g carbohydrates, 33 g fat, 6 g saturated fat, 287 mg cholesterol, 4 g fiber, 833 mg sodium
Devin Says:
I always slightly mash some of the potatoes in my potato salads to give it a creamier texture, thus requiring less mayonnaise. Larger chunks of whole potatoes seem drier and require more added fat and calories to be added for a similar result.
Using fresh herbs is one of the best ways to create rich flavors without adding lots of fat.
Save time and extend the life of your herbs by washing them as soon as you buy them. Shake them free of excess moisture then pat them dry with paper towels. Wrap them in a dry paper towel then store them in a plastic bag. The paper towel will extract the moisture, keeping them from spoiling quickly. Plus you won't have waste time washing and drying each little bit when you use them.

Bacon & Chive Mashed Potato Gratin

Ingredients:
Butter-flavored cooking spray
1 pound peeled Idaho or russet potatoes
1 teaspoon salt
3 slices center cut bacon, chopped
1/2 cup finely chopped sweet onion
1/4 cup fat free half and half
1 tablespoon light butter
1-1/2 tablespoons chopped chives
1 tablespoon finely chopped flat leaf parsley leaves
1/2 tablespoon chopped fresh thyme leaves
salt and pepper to taste
1/2 cup finely shredded, 75 percent light cheddar cheese
Preheat the oven to 400 degrees. Light mist a 2-3 quart casserole dish with spray.
Cut the potatoes into 3/4-inch pieces. Transfer them to a large pot. Cover the potatoes with water and place the pot over high heat. Add 1 teaspoon of salt. Bring the water to a boil then cover the pot with a lid and boil the potatoes about 20-25 minutes or until they are tender.
Meanwhile, place a medium, non-stick skillet over medium-high heat. Add the bacon. Cook it until the bacon is as crisp as possible without burning, about 5 minutes, then add the onions and continue cooking until the onion is just tender, but not browning, about 2-3 minutes.
Just before the potatoes are cooked, combine the half and half, and butter in a medium microwave-safe measuring cup or bowl. Microwave it on low heat about 1 minute until the butter is melted.
Drain the potatoes and transfer them to a medium mixing bowl. Using a potato masher or electric mixer, mash them. Pour in the half and half mixture, the bacon mixture, the chives, parsley and thyme and continue to mix the potatoes until they are well combined and fluffy. Season them to taste with salt and pepper. Transfer them to the prepared casserole dish and top them evenly with the cheese. Bake them for 20-25 minutes until the cheese is melted and is starting to brown slightly on top. Makes about 2-2/3 cups; 4 (about 2/3 cup each) servings.
Each serving has: 156 calories, 7 g protein, 24 g carbohydrates, 4 g fat, 2 g saturated fat, 11 mg cholesterol, 2 g fiber, 767 mg sodium
Traditional Bacon & Chive Mashed Potato Gratin has: 340 calories, 10 g protein, 27 g carbohydrates, 13 g fat, 8 g saturated fat, 40 mg cholesterol, 2 g fiber, 789 mg sodium
Devin Says:
Make sure you're ready for the potatoes when they come out of the pot. If they sit around too long, the texture starts to change and could yield an inferior end result.

Contemporary Coleslaw

Ingredients:
1/3 cup light mayonnaise
1/3 cup fat free plain yogurt
3 tablespoons white vinegar
1 teaspoon celery seed, or more to taste
1 tablespoon sugar
salt & pepper, to taste
8 cups coleslaw mix (or 7 cups shredded green cabbage + 1 cup shredded carrots)
In a large, re-sealable plastic container, whisk together the mayonnaise, yogurt, vinegar, celery seed and sugar. Add the cabbage and carrots and stir until the ingredients are well combined. Season the slaw with salt and pepper. Cover the container and refrigerate it for at least 3 hours or up to 2 days. Makes 4 servings.
Each (about heaping 3/4 cup) serving has: 129 calories, 3 g protein, 17 g carbohydrates, 6 g fat, less than 1 g saturated fat, 6 mg cholesterol, 4 g fiber, 219 mg sodium
Traditional Coleslaw has: 266 calories, 1 g protein, 16 g carbohydrates, 23 g fat, 3 g saturated fat, 20 mg cholesterol, 1 g fiber, 246 mg sodium
Devin Says:
I always look for short cuts to save time. Though it possible to shred the cabbage and carrots on your own, you can save time by purchasing a bagged mix. Then it takes only minutes to throw together this slaw.

Hand-Cut Fries

Ingredients:
1 teaspoon + 1/4 teaspoon salt, divided
2 medium baking potatoes (approximately 8 ounces each)
1 teaspoon extra virgin olive oil
Place a large pot of water over high heat. Add one teaspoon of salt and bring the water to a rapid boil. Preheat the oven to 400 degrees.
Scrub the potatoes well to remove any dirt. First cut the faces off one potato to create a flat surface on 4 sides. Some skin will remain on the sides and the ends. (Do not peel the skin from the potato). Discard the faces and cut the remaining potato into 1/3-inch thick sticks. Repeat with second potato.
Add the sticks to the pot and boil them for 3 minutes (not longer or they will break) then drain them. Let them cool for 5 minutes.
Transfer the par-boiled fries to a medium bowl. Add the olive oil and salt and, using your hands, toss them until they are coated. Then place them on the prepared baking sheet in a single layer so they do not touch. Put the sheet in the oven and bake them for 12 minutes, flip them, and cook them an addition 12-16 minutes or until they are crisp on the outsides and lightly browned. Serve immediately. Makes 2 servings.
Each serving has: 166 calories, 3 g protein, 32 g carbohydrates, 4 g fat, trace saturated fat, 0 mg cholesterol, 2 g fiber, 330 mg sodium
Traditional Hand-Cut Fries have: 331 calories, 3g protein, 33 g carbohydrates, 22 g fat, 5 g saturated fat, 0 mg cholesterol, 3 g fiber, 686 mg sodium
Devin Says:
If you like softer fries, you can skip the boiling stage. Simply cut the potatoes into sticks, toss them and bake them. Boiling releases water from the potato, which yields crisper fries.

Modern Day Mac & Cheese

Ingredients:
1-1/2 cups (uncooked) elbow macaroni
Butter-flavored cooking spray
1 slice whole wheat bread (not dense)
2 tablespoons all-purpose flour
1/4 teaspoon salt
3/4 cup fat free milk
4 ounces shredded 75% light cheddar cheese
3 ounces shredded light Swiss cheese
1 tablespoon light butter
2 tablespoons reduced-fat parmesan cheese
Cook the macaroni according to package directions.
Preheat the oven to 375 degrees. Lightly mist an 8-inch diameter (1-1/2 quart) casserole dish with spray.
Using a cheese grater or food processor fitted with a chopping blade, grate the bread into fine crumbs.
Add the flour and salt to a medium bowl. Slowly whisk in enough milk to form a paste. Then continue adding the remaining milk, whisking as you do, making sure to remove any lumps.
Transfer the milk mixture to a medium, non-stick saucepan and place the pan over medium heat. When the milk is warm, add the cheese and stir the mixture with a wooden spoon until the cheese is completely melted and incorporated and the mixture thickens slightly. Stir in the macaroni, the transfer the mixture to the prepared dish. Place the butter in a medium, microwave-safe bowl. Microwave it for 15-30 seconds or until the better is melted. Stir in the parmesan and breadcrumbs until they are well combined and most of the crumbs are moist. Sprinkle the crumb mixture evenly over the top of the macaroni. Bake the macaroni for 15-18 minutes or until the topping is lightly browned. Remove it from the oven and let it stand for 5 minutes. Serve immediately.
Makes 3-1/2 cups; 6 servings.
Each (slightly heaping 1/2 cup) serving has: 215 calories, 16 g protein, 28 g carbohydrates, 5 g fat, 2 g saturated fat, 15 mg cholesterol, 1 g fiber, 366 mg sodium
Traditional Mac and Cheese: 412 calories, 15 g protein, 25 g carbohydrates, 28 g fat, 16 g saturated fat, 65 mg cholesterol, 2 g fiber, 891 mg sodium

Buffalo Dip

Buff Chick Hot Wing Dip PER SERVING (about 1/4 cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein This amazing-tasting recipe is so easy, it's made in a microwave! Find it in the "Nuke It, Baby!" chapter of Hungry Girl 1-2-3. Ingredients:One 8-oz. tub fat-free cream cheese, room temperature 1/2 cup Frank's RedHot Original Cayenne Pepper Sauce 1/2 cup shredded part-skim mozzarella cheese 1/4 cup fat-free ranch dressing 1/4 cup fat-free plain Greek yogurt (Fage Total 0% is the best!) Two 9.75-oz. (or 10-oz.) cans 98% fat-free chunk white chicken breast in water, drained and flaked Directions:Place cream cheese in a large microwave-safe bowl and stir until smooth. Mix in Frank's RedHot, mozzarella cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined. Microwave for 3 minutes. Stir and then microwave for an additional 2 minutes, or until hot. Enjoy! MAKES 15 SERVINGS

Jalapeño Poppers

			Jalapeño Swappers PER SERVING (2 poppers): 50 calories, 0.5g fat, 170mg sodium, 8.5g carbs, 3g fiber, 1.5g sugars, 5.5g protein This CLASSIC recipe comes from our very first cookbook, Hungry Girl: Recipes & Survival Strategies for Guilt-Free Eating in the Real World. Perfect party food, people! Ingredients:5 fresh whole jalapeño peppers 1/4 cup fat-free cream cheese, room temperature 1/4 cup shredded fat-free cheddar cheese Salt, black pepper, and garlic powder, to taste 1/2 cup Fiber One bran cereal (original) 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original) Directions: Preheat oven to 350 degrees. Halve the peppers lengthwise, and remove seeds, stems, etc. Wash halves and dry them very well. Set aside. Stir together cream cheese and shredded cheese. If you like, season with salt, black pepper, and/or garlic powder. Set aside. Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Season crumbs with salt, black pepper, and/or garlic powder. Place crumbs in one small dish and egg substitute in another. Stuff pepper halves with cheese mixture. Carefully coat both sides of each pepper half, first with egg substitute, and then with Fiber One crumbs. Place peppers on a baking sheet sprayed with nonstick spray. Bake in the oven for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers). Now eat! MAKES 5 SERVINGS

Spinach Dip

Rockin' Restaurant Spinach Dip PER SERVING (3 heaping tbsp.): 72 calories, 1g fat, 310mg sodium, 9g carbs, 1g fiber, 4g sugars, 7g protein This dip is so good, it may actually bring tears to your eyes. It's another classic from the original Hungry Girl cookbook! Ingredients: 2 tbsp. minced shallots 1 tsp. minced garlic 4 oz. fat-free block cheese (any flavor) 2 tbsp. plain light soymilk 1/3 cup plus 2 tsp. fat-free mayonnaise 1/4 cup fat-free sour cream 3 tbsp. plus 1 tsp. reduced-fat Parmesan-style grated topping 4 oz. canned sliced water chestnuts, chopped One 10-ounce package frozen chopped spinach, thawed & drained thoroughly Salt and black pepper, to taste Directions:Preheat oven to 325 degrees. Cook shallots and garlic over medium heat in a pan sprayed with nonstick spray, until softened but not burned (a minute or two). Set aside. In a medium-sized saucepan, melt block cheese over a low flame with the soymilk, stirring occasionally. Once cheese has melted and the mixture is well blended, add mayo, sour cream and Parm. Stir until thoroughly mixed (still over low heat). Next add garlic, shallots and water chestnuts, and stir. Add spinach to the pot, and mix thoroughly. Spoon dip into a medium-sized casserole dish, and bake in the oven for 20 - 25 minutes. Voila! Your spinach-y masterpiece is complete. Season to taste with salt and pepper. MAKES 8 SERVINGS

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!
   

Rosemary Cheddar Bread Recipe - 3 pts

• 18 Servings
• Prep: 10 min. Bake: 3-4 hours

Ingredients

• 1 cup water (70° to 80°)
• 3 tablespoons olive oil
• 1/2 cup mashed potato flakes
• 7-1/2 teaspoons sugar
• 3 teaspoons dried rosemary, crushed
• 1 teaspoon salt
• 3 cups bread flour
• 2-1/4 teaspoons active dry yeast
• 1-1/4 cups finely shredded cheddar cheese

Directions

• In bread machine pan, place the first eight ingredients in order suggested by manufacturer. Select basic bread setting. Choose crust color and loaf size if available.
• Bake according to bread machine directions (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
• Just before the final kneading (your machine may audibly signal this), add the cheese. Yield: 1 loaf (about 1-1/2 pounds, 18 slices).

Editor's Note: We recommend you do not use a bread machine's time-delay feature for this recipe.

Nutrition Facts: 1 serving (1 each) equals 130 calories, 5 g fat (2 g saturated fat), 8 mg cholesterol, 182 mg sodium, 19 g carbohydrate, 1 g fiber, 5 g protein.