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del.icio.usROAST BEEF PITA POCKETS
It's just right with a roast beef sandwich.
Going on a picnic?
You might want to leave the store-bought potato salad out of your basket because just ½ cup of it can pack 340 calories and 22 fat grams.
To soothe my craving for this side dish, I needed to create a healthier version. I started by using light mayonnaise and light sour cream, then threw in some steamed carrots and celery to add color and bulk for just a few calories.
I leave the skin on the potatoes to boost the fiber and vitamin content of this salad.
My take on potato salad cuts the calories by up to 72 percent and slashes the fat by as much as 88 percent.
Next I needed a sandwich to round out my lunch. Since Panera's Asiago Roast Beef Sandwich is one of my favorites, I was thrilled to find the recipe for it in "The Panera Bread Cookbook."
This sandwich was higher in fat and calories than I'd hoped -- half a sandwich contains 350 calories and 16 fat grams -- so I found some ways to lighten it up.
To slim down the horseradish sauce, I substitute light mayonnaise and light sour cream.
You can usually find prepared horseradish in the condiments aisle.
I also skip the smoked Cheddar cheese, shave the amount of roast beef a bit and pick a whole-wheat pita pocket in place of two slices of Panera's bread.
My alterations to this sandwich trim the calories by 29 percent and reduce the fat by 56 percent.
One of these roast beef pita pockets along with ½ cup of my potato salad contains 342 calories and 9.7 fat grams.
We'll slim it down for you
Do you have a favorite food or popular recipe that you'd like to see made healthier? Send your ideas and recipes, along with a daytime phone number, to me at kmanweiler@wichitaeagle.com or:
Don't Say Diet
c/o The Wichita Eagle
P.O. Box 820
Wichita, KS 67201
4 tablespoons lighter horseradish sauce (recipe follows)
1 whole-wheat pita, cut in half
6 oz. deli-sliced lean roast beef
2 romaine lettuce leaves
½cup grape tomatoes, halved
¼cup diced red onion
Spread 2 tablespoons of the horseradish sauce inside each pita pocket. Layer in the roast beef, lettuce leaves, tomatoes and red onion.
Serves 2.
Per serving (1 pita pocket): 248 calories, 7 fat grams, 24 carb grams, 670 mg sodium, 3 fiber grams, 19 protein grams, 37 mg cholesterol)
Slightly adapted from a recipe from "The Panera Bread Cookbook."
The Wichita Eagle
LIGHTER HORSERADISH SAUCE
¼ cup prepared horseradish
½cup light sour cream
3 tablespoons light mayonnaise
½tablespoon fresh lemon juice
1 garlic clove, minced
½tablespoon Dijon mustard
Salt and pepper to taste
Mix all ingredients in a medium bowl with a wire whisk.
Makes 1 cup.
Per tablespoon: 20 calories, 1.5 fat gram, 41 mg sodium, 1.4 carb grams
Slightly adapted from a recipe from "The Panera Bread Cookbook."
The Wichita Eagle
KATHY'S POTATO SALAD
2 lbs. baking potatoes, unpeeled and cut into ¾-inch chunks
½cup diced celery
½cup diced carrots
¾cup light sour cream
¼cup light mayonnaise
1 teaspoon salt
1 teaspoon freshly ground black pepper
In a large pot, cover the potatoes with salted water. Bring to a boil and reduce the heat. Simmer for about 15 minutes, or until the potatoes are tender when pierced with the tip of a paring knife. Drain well.
While the potatoes are simmering, place the diced celery and carrots in a microwave-safe glass baking dish with 3 tablespoons of water. Cover the dish with plastic wrap and microwave on high for 3 to 4 minutes, or until the carrots and celery are crisp-tender.
In a large bowl, whisk together the sour cream and mayonnaise. Add the warm potatoes, carrots and celery and gently fold to combine. Add the salt and pepper. Cover and refrigerate at least one hour.
Makes 6 cups. Serves 12.
Per serving ( ½cup): 94 calories, 2.7 fat grams, 17 carb grams, 2.4 fiber grams, 1.5 protein grams, 258 mg sodium
The Wichita Eagle
Reach Kathy Manweiler at 316-268-6266 or kmanweiler@wichitaeagle.com. For more Don't Say Diet recipes, visit the Alive & Well Web site at www.wichitaaliveandwell
