As "The Early Show" continued its weeklong "Lose It Early" series on Wednesday, registered dietician Cynthia Sass showed the way.
Popular restaurant chains like Applebee's, Outback, Olive Garden and Ruby Tuesday's have delicious food that people crave, but it's not always the healthiest. Sass demonstrated how to make over some of these restaurant meals into dishes that are just as delicious, but not even close to the high calorie count - and cost you less.
• Applebee's Crunchy Onion Rings
• Olive Garden's Eggplant Parmesan
• Outback's Rib Eye Steak
• Ruby Tuesday's Cheesecake
Applebee's Crunchy Onion Rings -- 1,310 calories
OUR REVISED RECIPE -- 169
A fried dish like absorbs about 5 tablespoons of grease!
You could eat 7 servings of this revised dish for the same number of calories. The trick to getting the crunchy texture without clogging your arteries is using your oven instead of your deep fryer. Just whip the egg whites, give the onions a bath, and coat with a mixture bread crumbs thyme, paprika and pepper. Then bake at 400F for about 20 min or until golden brown.
RECIPE: Baked Onion Rings
1 pound sweet onions
3 egg whites
1 cup dry bread crumbs
2 teaspoons dried thyme
1 teaspoon salt
1 teaspoon paprika
1/4 teaspoon pepper
Cut onions into 1/2-inch slices; separate into rings and place in a bowl. Cover with ice water; soak for 30 minutes. Drain.
In a small mixing bowl, beat the egg whites until foamy. In another bowl, combine the bread crumbs, thyme, salt, paprika and pepper. Divide the crumb mixture among three large resealable plastic bags. Dip a third of the onions in the egg whites; add a few rings at a time to crumb mixture and shake to coat. Place on a baking sheet coated with nonstick cooking spray.
Repeat with remaining onions and crumb mixture. Bake at 400 degrees F for 20 minutes or until lightly browned and crisp.
One serving equals 169 calories, 2 g fat (trace saturated fat), 0 cholesterol, 865 mg sodium, 31 g carbohydrate, 3 g fiber, 8 g protein.
Olive Garden's Eggplant Parmesan -- 850 calories
OUR REVISED RECIPE --114
This dish is a double whammy - it's not only fried, it's covered with both mozzarella and Parmesan cheeses.
Once again you could eat 7 servings of this revised dish for the same number of calories. You'll still get your cheese fix. All you need to do is pare it down to Parmesan and add the creaminess by using light mayo, which is just made from eggs, oil and vinegar. Combine the mayo with scallions, spread it on both sides of the eggplant slices, coat in a mixture of bread crumbs and Italian seasoning, sprinkle with Parmesan, bake about 12 minutes on each side and serve with marinara.
RECIPE: Oven Fried Eggplant with Parmesan
1/2 cup fat-free mayonnaise
1 tablespoon scallions, minced
1 pound eggplant, unpeeled and cut into 1/2 inch slices
1/3 cup plain breadcrumbs
1/3 cup grated Parmesan cheese
1/2 teaspoon Italian herb seasoning
Preheat oven to 425°F. Combine mayonnaise and scallion in a bowl. Spread over both sides of eggplant slices. Combine next 3 ingredients in a shallow dish. Dredge eggplant slices in breadcrumb mixture. Arrange eggplant slices on a baking sheet that has been coated with vegetable spray. Bake 12 minutes. Turn eggplant slices and bake another 12 minutes or until golden.
Per serving: calories 114, fat 2.5g, 20% calories from fat, cholesterol 5mg, protein 4.9g, carbohydrates 17.9g, fiber 3.2g, sugar 5.4g, sodium 404mg, diet points 2.4.