Make "Man Food" Healthier, but Still Yummy
We all know "man food" when we see it. Usually, it's deep fried and comes with beer - or things like pizza and fried chicken -- those sorts of things. And usually, it's far from the healthiest stuff on the menu.
But it doesn't have to be loaded with calories, saturated fat, and sodium.
You can lighten them up by making just a few minor changes while still salvaging the flavor men crave, as Cooking Light magazine chef Allison Fishman showed on "The Early Show."
Her lightened-up "Man Food" included:
• Pork and Pinto Bean Nachos
• Beer Battered Onion Rings
• Smothered Steak Burgers
• Steak with Grilled Fries
• Parmesan Zucchini Strips
Nachos
Nachos are chock-full of goodness hitting on all types of flavor and texture notes. For a quick and simple nacho fix without the added calories, fat, and sodium, make your own by using wholesome ingredients. Substitute salty taco-seasoned ground beef with shredded lean pork tenderloin. In place of pre-made, lard-packed refried beans, mash pinto or black beans and dollop on the chips. Add diced avocado in place of mounds of guacamole to evenly distribute the creamy, cool flavor and keep the calories in check. Finally, top with shredded reduced-fat cheese and pop under the broiler until melted instead of drizzling with neon orange cheese sauce.
Onion Rings
If your guy has tried to convince you that onions rings count as a vegetable serving, try this trick to keep him true to his word. These onion rings taste just as good as ones he would eat at a diner or a bar. Instead of searching for the onion in a sea of fried batter, this recipe highlights the true onion flavor by thinly coating it in a beer-seasoned batter, lightly frying until golden brown in a small amount of oil, and then baking to finish off them off. For a strong beer flavor, use a darker beer.
Burgers
A hamburger doesn't have to be oversized or loaded with fatty toppings to be a good burger. You may think that the easiest way to lighten a beef burger is to just switch to ground turkey, but that isn't always true. Not all ground turkey is as light as you may believe so make sure to check the label to ensure you're purchasing ground turkey breast (versus "ground turkey" that may also include the darker meat and skin). In fact, regular ground turkey has more fat and calories than 93 percent lean ground beef. So if you prefer beef, choose the extra-lean ground beef or ground sirloin and top with crisp lettuce, juicy tomatoes, and reduced-fat cheese.
Meat and Potatoes
Beef often gets a bad rap for being high in saturated fat, so choose lean cuts of beef for a healthier meat option. High-quality, lean protein helps to support healthy muscles, provides iron, and keeps you feeling full plus it's a good source of energy-providing B vitamins. When selecting meat, any meat ending in "loin" is usually the most lean and quite tender. Also try flank steak, tri-tip, and hanger steak for a budget-friendly option.
Ditch the fried fries or butter-filled mashed potatoes and offer grilled potato strips to satisfy your guy's meat and potato fix.
Parmesan Zucchini Sticks
Panko and Parmesan cheese give these crispy appetizers the same look and feel as traditional cheese sticks but for a fraction of the calories. Instead of cheese, dredge zucchini sticks in a breadcrumbs, panko, and Parm mixture then broil (versus frying) for a crispy texture. Six zucchini sticks with red pepper sauce only have 170 calories which is roughly equivalent to only two cheese sticks without sauce.
To see Allison's recipes, go to Page 2.
RECIPES
Pork and Pinto Bean Nachos
Yield: 6 servings (serving size: 1 ounce chips, 1/2 cup beans, 1/3 cup pork, and 1/2 cup topping)
MEAT:
1 (1-pound) pork tenderloin, trimmed
2 tablespoons olive oil, divided
1/2 teaspoon salt, divided
1/4 teaspoon black pepper
Cooking spray
2 tablespoons fresh lime juice
1 teaspoon minced garlic
BEANS:
1 can chipotle chiles in adobo sauce
2 tablespoons water
2 teaspoons fresh lime juice
1 teaspoon chili powder
1/4 teaspoon salt
2 (15-ounce) cans pinto beans, rinsed and drained
4 applewood-smoked bacon slices, cooked and crumbled
TOPPING:
1 1/2 cups chopped plum tomato
1 cup diced avocado
1/2 cup chopped jicama
1/3 cup chopped onion
2 tablespoons fresh lime juice
1 tablespoon olive oil
1/4 teaspoon salt
REMAINING INGREDIENTS:
6 ounces sturdy tortilla chips (8 cups)
1 1/4 cups (5 ounces) shredded reduced-fat Colby and Monterey Jack cheese blend
1/4 cup chopped fresh cilantro
1 jalapeño pepper, thinly sliced
METHOD:
1. Preheat oven to 500°.
2. For meat, rub pork with 1 tablespoon oil, 1/4 teaspoon salt, and black pepper. Place pork in a shallow roasting pan coated with cooking spray. Bake at 500° for 23 minutes or until a thermometer registers 160°. Remove from pan; cool 10 minutes. Shred pork with two forks to measure 2 cups; place in a small bowl. Stir in remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, 2 tablespoons juice, and garlic.
3. For beans, remove 2 chipotle chiles and 1 teaspoon adobo sauce from can; reserve remaining chiles and sauce for another use. Drop chiles through food chute with food processor on; pulse 3 times or until coarsely chopped. Add adobo sauce, water, and next 4 ingredients (through beans); process 5 seconds or until smooth. Stir in bacon.
4. Preheat broiler.
5. For topping, combine plum tomato and the next 6 ingredients (through 1/4 teaspoon salt); toss well to coat.
6. Arrange tortilla chips in a single layer on a large rimmed baking sheet. Top evenly with bean mixture; top with meat mixture, and sprinkle with cheese. Broil 4 minutes or until cheese melts. Top evenly with topping, cilantro, and jalapeño. Serve immediately.
CALORIES 517 ; FAT 26.9g (sat 6.8g,mono 12.4g,poly 3.3g); CHOLESTEROL 66mg; CALCIUM 248mg; CARBOHYDRATE 38.4g; SODIUM 991mg; PROTEIN 31.4g; FIBER 8.9g; IRON 3.3mg
Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce
Crunchy breaded zucchini spears are delicious dipped in a summery sauce of roasted red peppers. The sauce is a zesty embellishment for grilled meats, too.
Yield: 8 servings (serving size: 6 zucchini sticks and 1/4 cup sauce)
SAUCE:
3 medium red bell peppers
2 plum tomatoes, halved lengthwise
1/2 cup (1/2-inch) cubed French bread baguette, crusts removed
1 1/2 tablespoons smoked almonds
1 tablespoon extravirgin olive oil
1 tablespoon sherry vinegar or red wine vinegar
1/4 teaspoon Spanish smoked paprika
1/4 teaspoon kosher salt
1/8 teaspoon ground red pepper
1 large garlic clove
ZUCCHINI:
3 large zucchini (about 1 1/2 pounds)
1 cup dry breadcrumbs
1/2 cup panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup egg substitute
Cooking spray
METHOD:
1. Preheat broiler.
2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.
3. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.
4. Preheat oven to 400°.
5. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with sauce.
CALORIES 170 (30 percent from fat); FAT 5.6g (sat 1.3g,mono 2.5g,poly 1.3g); IRON 1.9mg; CHOLESTEROL 3mg; CALCIUM 107mg; CARBOHYDRATE 23.4g; SODIUM 434mg; PROTEIN 8.4g; FIBER 3.9g
For more recipes, go to Page 3
Smothered Steak Burgers
Sautéed mushrooms, steak sauce, and Worcestershire sauce create robust flavors in this knife-and-fork burger.
Yield: 4 servings (serving size: 1 burger)
INGREDIENTS:
Cooking spray
2 tablespoons finely chopped shallots
1 garlic clove, minced
1 (8-ounce) package pre-sliced button mushrooms
1/2 cup fat-free, less-sodium beef broth
1 tablespoon low-sodium steak sauce (such as Angostura)
1 teaspoon cornstarch
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons ketchup
1 tablespoon Worcestershire sauce
1 pound ground sirloin
1/4 teaspoon salt
4 green leaf lettuce leaves
4 (1/2-inch-thick) tomato slices
4 (2-ounce) Kaiser rolls, toasted
METHOD:
1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add shallots and garlic to pan; cook 1 minute or until tender, stirring frequently. Increase heat to medium-high. Add mushrooms to pan; cook 10 minutes or until moisture evaporates, stirring occasionally. Combine broth, steak sauce, and cornstarch, stirring with a whisk. Add broth mixture to pan; bring to a boil. Cook 1 minute or until thickened, stirring constantly. Stir in 1/4 teaspoon pepper. Remove mushroom mixture from pan; cover and keep warm. Wipe pan with paper towels.
2. Combine remaining 1/4 teaspoon pepper, ketchup, and Worcestershire sauce in a large bowl, stirring with a whisk. Add beef to bowl; toss gently to combine. Shape beef mixture into 4 (1/2-inch-thick) patties; sprinkle evenly with salt.
3. Heat pan over medium-high heat. Coat pan with cooking spray. Add patties to pan; cook 4 minutes. Turn and cook 3 minutes or until desired degree of doneness. Place 1 lettuce leaf and 1 tomato slice on the bottom half of each roll. Top each serving with 1 patty, about 1/4 cup mushroom mixture, and top half of roll.
CALORIES 398 (0.0 percent from fat); FAT 12.9g (sat 4.4g,mono 5.1g,poly 1.4g); IRON 4.9mg; CHOLESTEROL 41mg; CALCIUM 79mg; CARBOHYDRATE 38.4g; SODIUM 747mg; PROTEIN 30.7g; FIBER 1.9g
Beer-Battered Onion Rings
Impress your family with homemade onion rings that taste just as good as the ones from the local diner.
Yield: 4 servings (serving size: 4 onion rings and 1 tablespoon ketchup)
INGREDIENTS:
2 large onions, peeled (about 1 1/2 pounds)
2/3 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon paprika
1/4 teaspoon freshly ground black pepper
1/3 cup flat beer
1 large egg white, lightly beaten
1 1/2 tablespoons vegetable oil, divided
Cooking spray
1/4 cup ketchup
METHOD:
Preheat oven to 400°.
Cut the onion crosswise into 3/4-inch-thick slices, and separate into rings. Use 16 of the largest rings; reserve remaining onion for another use. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, salt, paprika, and pepper in a medium bowl. Stir in beer and egg white (batter will be thick). Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Dip 5 onion rings in batter, letting excess drip off. Add onion rings to pan; cook for 2 minutes on each side or until golden. Place the onion rings on a jelly-roll pan. Repeat procedure of dipping onion rings in batter and cooking in remaining oil, ending with 6 rings. Coat the onion rings with cooking spray. Bake at 400° for 10 minutes or until crisp. Serve rings with ketchup.
CALORIES 209 (25 percent from fat); FAT 5.8g (sat 1g,mono 1.6g,poly 2.7g); IRON 1.5mg; CHOLESTEROL 0.0mg; CALCIUM 39mg; CARBOHYDRATE 34.1g; SODIUM 490mg; PROTEIN 5.1g; FIBER 3.7g
Simply Great Steak with Grilled Fries
A superior steak for grilling needs to be an inch or more thick to provide the right combination of seared surface and juicy interior. Keep the smaller, more tender tip of the steak angled away from the hottest part of the fire to prevent it from cooking too quickly. To test for doneness, cut into the steak with the tip of a knife and peek, or insert an instant-read thermometer into the side of the steak--medium rare will register 145°. If you have a large enough grill, start grilling the potatoes with the steak so everything will be done at the same time. Otherwise, tent the beef with foil to keep it warm.
Yield: 6 servings (serving size: 3 ounces beef and 8 fries)
STEAK:
1 (2-pound) porterhouse steak (about 1 1/2 inches thick)
2 tablespoons Worcestershire sauce
1 teaspoon sea or kosher salt
1 teaspoon coarsely ground black pepper
Cooking spray
1 teaspoon unsalted butter, softened
FRIES:
1 teaspoon sea or kosher salt
2 teaspoons paprika
1 teaspoon coarsely ground black pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon chili powder
1 teaspoon olive oil
2 medium baking potatoes, each cut into 12 wedges (about 1 1/2 pounds)
2 medium sweet potatoes, each cut into 12 wedges (about 1 1/2 pounds)
METHOD:
To prepare steak, coat porterhouse steak with Worcestershire. Cover and marinate steak in refrigerator 30 minutes, turning occasionally.
Prepare grill with one side on medium heat and one side on high heat.
Remove steak from Worcestershire; discard Worcestershire. Sprinkle steak with 1 teaspoon salt and 1 teaspoon pepper; let stand at room temperature 15 minutes. Place steak on grill rack coated with cooking spray over high heat; grill 3 minutes on each side. Turn steak and place over medium heat; grill 3 minutes on each side or until desired degree of doneness. Place steak on a platter. Rub butter over top of steak; let stand 10 minutes.
To prepare fries, combine 1 teaspoon salt, paprika, 1 teaspoon pepper, garlic powder, onion powder, and chili powder. Combine oil and potatoes in a large bowl, tossing to coat. Sprinkle potatoes with paprika mixture; toss gently to coat.
Place potatoes on grill rack coated with cooking spray over medium heat; grill 18 minutes or until sweet potatoes are tender, turning occasionally. Remove sweet potatoes; keep warm. Grill baking potatoes an additional 6 minutes or until tender.
CALORIES 446 (29 percent from fat); FAT 14.6g (sat 5.1g,mono 6.6g,poly 0.7g); IRON 6.6mg; CHOLESTEROL 79mg; CALCIUM 47mg; CARBOHYDRATE 45g; SODIUM 898mg; PROTEIN 33.1g; FIBER 5.5g