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I Made Fast Food Healthy (10 Ways)

We should be able to eat a cheeseburger while on a diet. Well, now you can. 

We should be able to eat a cheeseburger while on a diet. Well, now you can. 



TABLE OF CONTENTS Breakfast Burrito


Breakfast Burrito

Serves 4-6 (Depending on portion and tortilla size)

Single Serving Macros

  • 434 calories

  • 13g fat

  • 33g carbs

  • 59g protein


“Chorizo”

  • 1 pound (450g) 95% lean ground beef

  • 4 ounces (115g) smoked lean ham, finely chopped

  • 2 guajillo chili, seeded

  • 2 garlic cloves

  • 1 ancho chile, seeded

  • 2 guajillo chiles, seeded

  • 3 tablespoons (45g) white distilled vinegar

  • 2 teaspoons (8g) cumin powder

  • 2 teaspoons (8g) kosher salt, plus more to taste if needed 

  • 1 teaspoon (2g) coriander seeds

  • ½ teaspoon (2g) onion powder

  • ¼ teaspoon (1g) ground cinnamon


Cheesy Egg White

  • 2 teaspoon (8g) unsalted butter

  • 12 egg whites

  • 1 ounce (27g) part skim mozzarella

  • 1 ounce (27g) low fat cheddar cheese

  • Salt to taste


Pico De Gallo

  • 1 large tomato, diced

  • ½ white onion, finely diced

  • ½ bunch cilantro, finely chopped

  • Zest and Juice of 1 lime

  • Salt to Taste


Assembly for one burrito

  • 1 x low carb burrito-sized tortillas

  • 4 oz (115g) chorizo

  • 1 heaping spoonful of Pico de gallo

  • ¼ of Cheesy Egg Whites


  1. Add coriander seeds to a blender, then blend on high until the seeds become a powder. Once blended, add garlic, ground cinnamon, cumin, kosher salt, white distilled vinegar, onion powder, chopped ham, guajillo chile, and ancho chile, both of which have been dehydrated in hot water. Reserve the water from the chiles for blending. Blend on high, adding splashes of water until the mixture begins to blend and vortex into the center, until a smooth puree is formed. 

  2. To a large mixing bowl add 95 percent lean ground beef and blended chile mixture. Mix by hand until completely homogenous. 

  3. Heat a large non-stick pan over medium high heat. Once hot, spray lightly with cooking oil and add beef mixture to the pan. Cook beef until browned and crumbly, stirring with a spatula and finishing with a potato masher to get those extra crispy bits. 

  4. To make the cheesy egg white, heat a large non-stick pan over medium high heat. Once hot, melt butter in the pan. To the melted butter, add egg whites, season with salt, and cook, stirring often until the whites begin to soften. At this point add mozzarella and cheddar cheese, cut the heat, and fold together until the cheese is melted. 

  5. To make the pico de gallo, add diced tomato, diced onion, chopped cilantro, zest and juice of 1 lime, and season to taste with salt. Mix to combine. 

  6. To assemble, toast a large burrito-sized tortilla over an open flame. Once toasted, place the tortilla onto a work surface. To the tortilla add cooked chorizo, pico de gallo, and cheesy egg whites. 

  7. Roll the burrito as tightly as possible and toast on both sides in a large saute pan. Start with the seam side down to keep the burrito from unraveling. 


French Toast

Serves 1

Single Serving Macros without maple syrup

  • 238g calories

  • 3g fat

  • 35-45g carbs depending on bread choice

  • 15g fat


Single Serving Macros with 3 tablespoons (45g) maple syrup

  • 238g calories

  • 3g fat

  • 35-45g carbs depending on bread choice

  • 15g fat


Ingredients

  • 2 slices sourdough bread, sliced ¼ inch thick

  • ½ tablespoon (7g) pb2

  • ½ tablespoon (7g) water


Egg Wash Ingredients

  • 4 eggs whites 

  • 1 whole egg

  • Salt to taste

  • 2 teaspoons (8g) Chinese 5 spice 

  • 1 cup (240ml) skim milk


  1. Mix your PB2 with water to hydrate and spread powdered peanut butter onto one of the slices of sourdough.  Place the two slices of bread together, using the peanut butter to “glue” the slices. 

  2. In a medium mixing bowl, add egg whites, whole egg, Chinese 5 spice, and salt. Whisk together until combined. Once combined, whisk in milk until homogenous. Add bread to the milk mixture and soak for 15 seconds. Flip the bread and soak for an additional 15 seconds. 

  3. Heat a large non-stick pan over medium heat, once hot spray lightly with cooking spray, and add french toast to the pan. Cook for 2-3 minutes, flip, and cook for an additional 2-3 minutes. 

  4. Optionally, the French toast can be finished with powdered sugar, maple syrup, or both. 


Sausage McMuffin

Serves 8

Single Serving Macros

  • 435 calories

  • 18g fat

  • 28g carbs

  • 39g protein


Sausage

  • 1 pound (450g) 95% lean ground turkey

  • ½ pound (225g) 95% lean ground beef

  • 1 tablespoon (15g) kosher salt

  • 2 teaspoon (8g) garlic powder

  • 2 teaspoons (8g) smoked paprika

  • ½ teaspoon (2g) fennel powder

  • ½ teaspoon (2g) onion powder

  • 2 tablespoons (30g) plain breadcrumbs, optional*

  • 2 tablespoons (30g) water, if using breadcrumbs*


Assembly for one sandwich

  • 1 toasted english muffin

  • 1 x 3 ounce (85g) sausage patty

  • 1 fried egg

  • 1 slice low fat American cheese 


  1. To begin, add ground beef, ground turkey, smoked paprika, fennel powder, kosher salt, garlic powder, onion powder, and optionally breadcrumbs and water. Mix by hand until fully combined and the sausage is emulsified. Portion sausage into 3 ounce patties. Be sure to make the patties much wider than the English muffin as the lack of fat will cause the sausage to constrict and shrink when being cooked. 

  2. Heat a large saute pan over medium high heat. Once hot,  grease lightly with cooking spray and add a sausage patty to the pan. Cook the sausage for 2-3 minutes on each side or until beautifully browned on both sides, being sure not to overcook the meat.

  3. Split and toast and English muffin in a toaster.  Over medium heat, lightly grease a non-stick pan with cooking spray and add one egg. Cook until the whites are fully cooked and the yolk is still a bit runny. 

  4. To assemble, add one slice of American cheese to the bottom half of the English muffin. Use a kitchen torch or broiler to melt the cheese. Then add the cooked sausage patty followed by the egg. Place the top bun.


Fried Chicken Sandwich

Serves 4

Single Serving Macros

  • 439 calories

  • 12g fat

  • 51g carbs

  • 28g protein


Cure

  • 4 chicken thighs, boneless, skinless

  • 1 tablespoon (15g) kosher salt

  • 2 teaspoons (8g) garlic powder

  • 1 teaspoon (4g) jalapeno powder


Light Ranch

  • ¾ cup (180ml) nonfat Greek yogurt

  • ½ bunch chives, thinly sliced

  • 1 tablespoon (15g) mushroom powder

  • 2 teaspoons (8g) Buffalo style hot sauce

  • 1 teaspoon (4g) Worcestershire sauce

  • 1 teaspoon (4g) white distilled vinegar

  • Salt and Pepper to taste


Dredge

  • 1 cup (28g) corn flakes, crushed

  • 1 cup (120g) all purpose flour

  • 4-5 egg whites 


Herb Salad

  • ¼ red onion, sliced paper thin

  • ¼ cup (14g) fresh dill, picked

  • ¼ cup (14g) mint leaves

  • ¼ cup (14g) parsley leaves


Assembly for one sandwich

  • 1 brioche bun

  • 1 cooked chicken thigh

  • 4 pickle slices

  • 2 tablespoons (30g) light ranch split evenly between top and bottom bun

  • ¼ cup herb salad


  1. In a small bowl, season chicken thighs with salt, garlic powder, and jalapeno powder. Toss by hand to combine ensuring that the thighs are evenly coated in the cure. Place in the refrigerator to cure for at least 1 hour, preferably overnight. 

  2. For the sauce, in a medium sized mixing bowl combine nonfat Greek yogurt, Buffalo style hot sauce, Worcestershire sauce, white distilled vinegar, sliced chives, and mushroom powder. Season to taste with salt and pepper then whisk together to combine. 

  3. Preheat an air fryer to 375°F (190°C). While the air fryer is preheating, set up the 3 step breading station. In 3 separate bowls place corn flakes, flour, and egg whites that have been whisked together. Coat the cured chicken thighs in flour, shaking off excess. Then coat in the egg whites, and then in the corn flakes. Make sure to keep one hand for dry ingredients and one hand for wet ingredients.

  4. Cook the breaded chicken thighs in the air fryer for 20-22 minutes, flipping halfway through.

  5. While the chicken is cooking, prepare an herb salad in a small mixing bowl composed of dill, mint, parsley, and thinly shaved red onion. 

  6. Once the chicken is cooked, spread a spoonful of light ranch onto the bottom and top of a toasted or un-toasted bun.  Place four dill pickle chips on the bottom bun followed by the fried chicken and herb salad. Place the top bun on and enjoy. 


Cheesy Chicken Quesadilla

Serves 8

Single Serving Macros

  • 377 calories

  • 18g fat

  • 22g carbs

  • 38g protein


Chipotle Chicken

  • 4 chicken breasts, boneless, skinless

  • 7 ounces (200g) chipotle peppers in adobo

  • 4 garlic cloves, grated

  • ⅓ cup (80ml) water

  • 1 tablespoon (15g) avocado oil (optional)

  • 2 teaspoons (8g) kosher salt


Corn Relish

  • 2 ears corn, removed from cob

  • 2 cloves of garlic, grated

  • 1 shallot, finely diced

  • 1 jalapeno, finely diced

  • ½ bunch cilantro, rough chopped

  • Salt to taste


Assembly

  • 3 ounces cooked chicken

  • 1 x 8 inch low carb tortilla

  • ½ ounce (14g) low moisture part skim mozzarella

  • ½ ounce (14g) low fat cheddar, shredded

  • 2 tablespoons (30g) corn relish


  1. Begin by marinating the chicken. To a blender add chipotles in adobo, garlic, water, kosher salt, and optional avocado oil.  Blend until combined and smooth.  Add marinade to a large mixing bowl with chicken breasts. Massage the marinade into the chicken ensuring the breasts are evenly coated. Wrap the bowl in plastic wrap and place in the refrigerator to marinate for at least 1 hour, preferably overnight. 

  2. To make the corn relish, in a large mixing bowl, add corn, garlic, cilantro, shallot, and diced jalapeno. Season to taste with salt and stir to combine. 

  3. Begin to preheat a large saute pan set over medium high heat. Once hot, lightly grease with cooking spray or olive oil. Place the marinated chicken into the pan and sear on each side for 2-3 minutes. Once seared on each side, flip continuously until the internal temperature of the chicken is 165°F (73°C). Let the chicken rest for 3-4 minutes, then dice to get ready for assembly. 

  4. Set a medium non-stick pan that has been lightly greased with cooking spray over medium high heat. Once hot, add the tortilla, followed by shredded cheese. Place the corn relish onto the cheese followed by the chicken. Sprinkle a little more cheese onto the chicken to help the tortilla bind and cook on each side for 2-3 minutes.


Double Cheeseburger

All ingredient lists are for 4 double cheeseburgers except the Cuban Burger sauce, which is enough for 6-8 double cheeseburgers


Single Serving Macros

  • 541 calories

  • 15g fat

  • 36g carbs

  • 60g protein


Spicy Garlic “Aioli” 

  • ½ cup (80g) low fat cottage cheese, blended extremely smooth

  • ¼ cup (60g) low fat mayonnaise (optional)

  • 3 garlic cloves, grated

  • 2 tablespoons (30g) sambal oelek

  • 1/4 bunch chives, thinly sliced

  • Salt and Pepper to Taste


Sauteed onions

  • 1 sweet onion, thinly sliced

  • 1 teaspoon (8g) olive oil

  • Salt to taste


Cuban Style Burger Sauce (enough for 6-8 double cheeseburgers) 

  • ¼ cup (60g) tomato paste

  • 1 teaspoon (4g) ground cumin 

  • 1 tablespoon (15g) garlic powder

  • 1 teaspoon (4g) coriander powder

  • 1 tablespoon (15g) white distilled vinegar

  • ¾ cup (180ml) water

  • Salt to taste


Burgers

  • 1.5 lbs (675g) 95% lean ground beef, shaped into eight 3 ounce (85g) balls 

  • 8 slices low fat American cheese, 1 slice per patty

  • 2 tablespoons (30g) Cuban style burger sauce per patty

  • 4 white buns


Assembly for one double cheeseburger

  • Toasted white bun

  • 2 tablespoons (30g) aioli, split evenly between top and bottom bun 

  • 4 dill pickle chips

  • 2 burger patties, each topped with 1 slice of low fat American cheese

  • ¼ of your sauteed onion


  1. Starting with the “aioli,” add cottage cheese to a medium mixing bowl, followed by optional mayonnaise, garlic, sambal oelek, chives, and salt and pepper to taste. Mix to combine.

  2. Thinly slice one sweet onion and in a medium sautee pan set over medium high heat, add a very light drizzle of olive oil. Add onions, season to taste with salt, while constantly stirring until slightly softened and brown.

  3. For the Cuban style burger sauce, start by adding tomato paste to a medium mixing bowl followed by cumin, garlic powder, coriander powder, vinegar, and water. Season to taste with salt and whisk together until homogenous.

  4. Heat a griddle or large cast iron pan over medium high heat, and once hot, lightly grease with cooking spray and place your burger ball onto the heated surface. Using a burger press or spatula, flatten the burger ball as wide as possible.  The lean meat will shrink while cooking. Optionally use parchment paper between the meat and spatula to avoid sticking. Season with salt and pepper to taste and cook for 1 minute before flipping. Immediately drizzle a light layer of Cuban style burger sauce over the patty. Cook for 30 seconds and top patty with one slice of American cheese. Repeat this process with a second patty.

  5. To assemble, evenly sauce the bottom and top of a toasted bun, add pickle chips followed by two burger patties, and sauteed onions. Top with bun.


Quesabirria Tacos

Makes 20 tacos

Single Serving Macros (1 taco)

  • 203 calories

  • 6g fat

  • 12-14g carbs

  • 21g protein


Ingredients

  • 2 pounds (900g) beef shanks

  • 1 tablespoon (15g) tomato paste

  • 1 yellow onion rough chopped ‘

  • 1 heads garlic, split in half 

  • 2 quarts (2l) beef stock 

  • 1 bay leaf

  • 1 teaspoon (4g) cumin seeds

  • 2 teaspoons (8g) black peppercorns

  • 2 teaspoons (8g) Mexican oregano 

  • 1 cinnamon stick

  • 2 ancho chilies

  • 2 guajillo chilies 

  • 2 chili de arbol 

  • Salt to taste 

  • Corn tortillas, for serving 

  • 2 cups (240g) shredded low moisture part skim mozzarella cheese


Assembly for one taco

  • One corn tortilla

  • 1.5-2 oz beef

  • 12g of cheese 


  1. Debone the beef shank and cut meat into 1-inch cubes. Pat the meat dry with a paper towel and season with salt and pepper.

  2. Add cooking spray to a heavy bottom 7 quart pot set over medium high heat. In batches, place beef into the pot and sear until brown on all sides. Repeat until all meat is seared. Remove beef from pot and reserve. Reduce heat to medium and do not clean the pot.

  3. Add tomato paste and stir constantly until lightly caramelized, around 30 seconds.  Add onion and garlic, sautee for 30 seconds.  Add beef stock and increase heat to medium high and bring to a boil. Reduce heat to low and put reserved beef back into the pot followed by one bay leaf, cumin, black peppercorns, oregano, one cinnamon stick, ancho chiles, guajillo chiles and chiles de árbol, and a generous pinch of salt. Cover and let simmer for 2.5-3 hours or until beef is extremely tender.

  4. Carefully remove chiles and place in a blender along with 2 cups of braising liquid. Remove garlic, onion, and bay leaf, and discard.  Blend chiles on high and pour it back into the pot.

  5. Remove beef from the pot and place in a large mixing bowl. Shred by hand until incredibly fine and season with salt to taste.  Add a spoonful of broth to the beef and mix.

  6. To make tacos, heat a large heavy bottomed pan over medium heat, Grease generously with cooking spray. Once hot, dunk a corn tortilla in the broth, then place it on the hot pan. Add mozzarella cheese on one side of the tortilla followed by beef. Close the empty side over the filled side to form a mini quesadilla. Cook 1-2 minutes, flip and repeat for another 1-2 minutes until crispy and brown. Serve with lime wedges and a ramekin of broth on the side for dipping.


Orange Chicken

Serves 4

Single Serving Macros

  • 281 Calories

  • 10g fat

  • 24g carbs

  • 24g protein


Marinade

  • 4 chicken thighs, boneless, skinless, cut into bite sized chunks

  • 2 tsp (8g) salt

  • 1 tablespoon (8g) grated ginger

  • Fresh cracked pepper


Dredge

  • 3 egg whites

  • 1 cup (120g) flour

  • 1 cup (80g) lightly  ground panko bread crumbs 


Sauce

  • 2 teaspoons (8g) avocado oil

  • 6 cloves garlic, grated

  • 2-inch knob ginger, grated

  • 2 red Fresno chilies, finely diced

  • Salt to taste

  • Juice of 1 large orange

  • 1/3 cup (80ml) soy sauce

  • Pinch of monk fruit sweetener, optional

  • 3/4 cup (180ml) white vinegar

  • Zest of 1 orange

  • 1 tablespoon (8g) cornstarch plus 1 tablespoon (15g) water

  • Green onion for garnish, thinly sliced


Chicken

  1. Place chicken thighs into a bowl and season with kosher salt, fresh cracked black pepper and grated ginger. Toss to combine. Wrap and cure in the fridge for 1 hour to overnight.

  2. In 3 separate bowls place panko breadcrumbs, flour, and egg whites that have been whisked together. Coat the marinated chicken thighs in flour, shaking off excess. Then coat in the egg whites, and then in the panko breadcrumbs setting pieces aside on a parchment covered sheet pan. Make sure to keep one hand for dry ingredients and one hand for wet ingredients.

  3. Bake 400F (204 C) 6-8 minutes.


Sauce

  1. In a medium-size pot, add avocado oil and set over medium heat; once hot, add chiles, ginger and garlic and saute until toasted, about 2 minutes making sure not to burn garlic.

  2. Add orange juice, soy sauce, optional monk fruit powder, vinegar, and orange zest; bring the sauce to a boil, then reduce to a simmer. While the sauce is reducing, prepare your slurry by mixing cornstarch and 1 tablespoon of water in a small mixing bowl until fully combined. Add slurry to sauce and stir until thickened, around 30 seconds. Turn off heat and pass sauce through a fine mesh strainer and into a bowl or ramekin.

  3. Place baked chicken in a large mixing bowl and coat generously with sauce, toss until all pieces are completely coated.  

  4. Plate chicken and optionally garnished with green onion and flakey salt.


Peanut Noodles

Sauce recipe is enough for 2 servings of noodles

Single Serving Macros without chicken breast

  • 530 calories

  • 17g fat

  • 64g carbs

  • 26g protein

Single Serving Macros with chicken breast

  • 873 calories

  • 26g fat

  • 64g carbs

  • 87g protein


Noodles

  • 1 pack (81g) instant ramen noodles


Sauce Ingredients - 2 servings

  • 2/3 cup (75g)  peanut powder 

  • 2 tablespoon (30g) rice wine vinegar

  • 3 garlic cloves, grated

  • 1 tablespoon (15g) sambal oelek

  • ¼ cup (60g) soy sauce

  • 3 cloves garlic, grated

  • ⅓ cup (80 ml) water from cooked noodles


Chicken (single serving)

  • 1x 7oz (200g) chicken breasts

  • Salt and pepper to taste 


Assembly

  • 1 pack cooked instant ramen noodles

  • 1x 7 oz (200g) chicken breast

  • Peanut sauce

  • Green Onion, thinly sliced


  1. In a medium mixing bowl add peanut powder, rice wine vinegar, sambal oelek, soy sauce, and garlic, and whisk to combine. 

  2. Cook and drain instant ramen noodles according to package instructions. 

  3. Add noodles to sauce followed by water from noodles and mix with tongs until emulsified and combined.

  4. If adding chicken, begin to preheat a large saute pan set over medium high heat. While preheating, pat chicken dry and season with salt and pepper. Once pan is hot, lightly grease with cooking spray or olive oil. Place the chicken into the pan and sear on each side for 2-3 minutes. Once seared on each side, flip continuously until the internal temperature of the chicken is 165°F (73°C). Let the chicken rest for 3-4 minutes, then slice to get ready for assembly. 

  5. Plate noodles into bowl, top with cooked chicken breast, and garnish with thinly sliced green onion


Sausage Pizza

Makes One 8-Slice, 12-15 inch Pizza

Single Serving Macros (1 slice)

  • 224 calories

  • 7g fat

  • 26g carbs

  • 14g protein


Dough

  • ½ cup (120ml) water, heated to 90°F (32°C)

  • 2 teaspoons (8g) instant yeast 

  • 1 cup (240ml) nonfat greek yogurt

  • 1 ¼ cup (150g) 00 tipo flour (or all purpose flour)

  • 1 teaspoon (8g) fine sea salt


Sauce

  • 1x 28 oz (790g) can whole peeled san marzano tomatoes, tomatoes only (not crushed)

  • 3 cloves garlic

  • 1 tablespoon (15g) extra virgin olive oil

  • Salt and pepper to taste


Toppings

  • 2 cups (180g) skim milk low moisture mozzarella 

  • 6 oz (170g) sausage from the breakfast burrito recipe 


  1. In a small bowl, mix together water and yeast and once combined add to a bowl of yogurt. Whisk gently to combine.  

  2. Put flour into a large bowl and add sea salt, mix until combined. Add wet ingredients to dry ingredients, and mix with your hand until it forms a shaggy dough. Knead until the dough is smooth, elastic dough, about 3-5 minutes. Cover dough with plastic wrap and let rise in a warm, temperature-controlled area for one hour, or refrigerate overnight. 

  3. For the sauce, add only the tomatoes from a can of peeled tomatoes into a food processor followed by garlic, and olive oil. Season with salt to taste and blend until as smooth as possible.

  4. Using your hands, press out dough into a circle shape as wide as it can go, around 12-15 inches.

  5. Spread sauce on dough followed by most of the mozzarella and all of the sausage. Top with remainder of mozzarella.

  6. Cook the pizza in an outdoor pizza oven at 650°F for 4-5 minutes. If you’re using a home oven, place a baking steel or pizza stone in the lower third of your oven and preheat at your oven’s highest temperature for 60 minutes. Bake the pizza for 10-15 minutes.

  7. Cut pizza into 8 pieces.

3 comentários


Meeloun Education
Meeloun Education
19 de abr.

International students should be aware of the privacy policies of Canadian online course agencies http://www.wangkedaixiu.com/wkdx/ca/ to ensure that their personal information and homework content are not disclosed or abused.

Curtir

Steele Nickle
Steele Nickle
19 de abr.
Curtir

Pito Torres
Pito Torres
02 de mar.

I’ve tried doing the pizza 5 times the dough don’t dough

Curtir

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