Dr. Oz: Food Swaps
Hungry Girl Lisa Lillien said it can be hard to find great recipes that the children enjoy, are healthy and easy to make. But Lillien said you can take unhealthy recipes and swap healthy food into the recipe to make it taste great.
Dr. Oz: Mega-Meaty Meatless Tacos Recipe
Hungry Girl, from the Food Network, joins Dr. Oz on stage to show you how to make some great family dishes. Lillien said using meatless soy crumbles as a substitute for beef will make the tacos healthier and they will taste the same.
- 2 cups finely chopped brown mushrooms
- 1/2 cup chopped onion
- 1/2 cup frozen ground-beef-style soy crumbles
- 2 teaspoons taco seasoning mix
- 6 corn taco shells
- 6 tbsp shredded reduced-fat Mexican-blend cheese
- 6 tbsp pico de gallo (or chunky salsa)
- Shredded lettuce (optional)
- Fresh cilantro (optional)
- Bring a skillet sprayed with nonstick spray to medium-high heat.
- Cook and stir mushrooms and onion until softened, about 6 minutes. Other vegetables can be added to the mix, but remember, adding more vegetable can add more sodium and calories to the recipe. Tofu may be a good additive, that will also not add very many calories.
- Reduce heat to medium. Add soy crumbles to veggies and sprinkle with taco seasoning. Cook and stir until hot.
- Distribute veggie-crumbles mixture among the taco shells. If you would like, top each taco with a tablespoon of cheese and a tablespoon of pico de gallo.
- For a normal serving of two tacos this meal would have 450 calories and 26 grams of fat.
By using Hungry Girl’s recipe the sam serving would have 215 calories and 8.5 grams of fat.
Dr. Oz: Hungry Girl’s Onion Chicken Fingers Recipe
And for all the children that are not big fans of tacos but can never say to a chicken finger. Lillien said she noticed a lot of breaded items in Monique’s kitchen and told her a great substitute for the bread crumbs are high-fiber bran cereal which is better for their health and the same as bread crumbs.
- 1⁄2 cup bran cereal
- 1 tbsp onion soup/dip seasoning mix
- 1⁄2 tsp dried minced onion
- 1⁄2 tsp onion powder
- 1⁄3 cup fat-free liquid egg substitute or egg whites with no yolk
- 10 oz raw boneless skinless chicken breast, cut into 8 long strips
- 1⁄8 tsp each salt and black pepper
- Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
- In a blender, grind cereal into crumbs. Transfer to a wide bowl and mix in onion soup/dip mix, minced onion and onion powder.
- Place egg substitute in another wide bowl. Lightly season chicken with salt and pepper. One at a time, dunk chicken strips in the egg substitute and then into the box with the cereal crumbs. Lightly coat the chicken and dunk back in egg mixture. Dunking in the egg mixture twice will help the mix stay on. Put the chicken back in the crumb bowl and heavily cover the chicken. Shake off excess crumbs.
- Evenly lay on the baking sheet.
- Bake for 10 minutes. Flip chicken. Bake until cooked through and crispy, about 8 minutes. Eat!
Chicken fingers out of the bag have 490 calories and 26 grams of fat per serving.
Hungry Girl’s recipe has 211 calories and 2.5 grams of fat for the same serving.