38 Famous MIND BODY SOLE Footwear · Spring 2011 famousfootwear.com

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McDonald’s: Big MacSAVE: 174 CALORIES, 19 G FAT, 7 G SAT. FAT

The key to re-creating the Big Mac is perfecting the sauce. Some say it’s simply Thousand Island, but the clever folks at McDonald’s deserve much more credit for this masterpiece. So, what’s the secret ingredient? Mustard. Simple yellow mustard. Add that and a pinch of sugar to a Thousand Island-style sauce, and you’ll be surprised how closely it resembles the real deal.

3 ounces 96% lean ground beef (about 1/3 cup)2 pinches of salt1 sesame seed hamburger bun + 1 bottom bun1 slice 2% milk yellow American cheese

McDonald’s Big Mac Sauce (recipe follows)1 teaspoon finely chopped white onion¹/3 cup shredded iceberg lettuce2 rounds dill pickle

Divide the beef in half. On a sheet of waxed paper, shape each half into a 4” patty. Season both sides with salt. Transfer the waxed paper to a plate. Place, uncovered, in the freezer for 5 minutes.

Preheat a large nonstick skillet over medium-high heat until drops of water sizzle when splashed on the pan. Place the patties in the pan. Cook for 1 to 2 minutes per side, or until no longer pink. Meanwhile, place the bun top and bottoms, cut-sides down, in the pan. Cook for about 1 minute, or until toasted. (If the pan is not large enough to hold the patties and the buns, first cook 1 patty with the bottom bun then start assembling the sandwich while the others cook.) Just before the patties are cooked, place the cheese on 1 patty.

Place 1 bun bottom on a plate. Spread on 1 tablespoon sauce. Place the cheeseburger, cheese-side down, on the bun. Spread 1 teaspoon sauce on the second bun bottom and place, sauce-side down, on the cheeseburger. Top with 1 tablespoon sauce, the onion, lettuce, pickles, the remaining burger, and the bun top. Makes 1 serving.

Nutritional Information:386 calories, 26 g protein, 44 g carbohydrates,11 g fat, 3 g sat. fat, 2 g fiber

Original McDonald’s Big Mac: 560 calories, 25 g protein, 47 g carbohydrates,30 g fat, 10 g sat. fat, 3 g fiber

McDonald’s: Big Mac Sauce¹/3 cup low-fat mayonnaise2 teaspoons dill pickle relish2 teaspoons ketchup2 teaspoons sugar2 teaspoons yellow mustard1 tablespoon + 1 teaspoon finely chopped white onion

In a small bowl, combine the mayonnaise, relish, ketchup, sugar, and mustard. Stir to blend well. Cover and refrigerate for up to 1 month. Stir in onion just before serving. Makes about 2/3 cup, enough for 4 servings.

Each serving: 49 calories, trace protein, 6 g carbohydrates, 3 g fat, trace sat. fat, trace fiber

McDonald’s: French FriesSAVE: 106 CALORIES, 12 G FAT, 2 G SAT. FAT

The key to getting these fries like McDonald’s is getting them extra-crisp. After trying multiple methods to achieve this extra-crispness, it occurred to me that because there’s too much moisture in the potatoes for them to crisp during baking, I needed to release some of the water first. I tried parboiling the fries before baking them-the result was a virtually perfect batch of McDonald’s-style fries.

1 ¾ teaspoons salt, divided2 russet potatoes (1 pound)1 teaspoon extra virgin olive oil

Bring a large pot of water to a boil over high heat. Add 1 teaspoon salt. Mea while, preheat the oven to 400 degrees.

Set the potatoes on a cutting board. Make straight cuts on the 4 long sides of the potatoes to remove the peel. With a vegetable peeler or small knife, peel the

ends of the potatoes. Discard the peels. With a knife, cut the remaining potatoes length-wise into ¼”-thick sticks. These can vary in length. On a scale, weigh 9 ounces of potatoes or measure 2 cups. Transfer the potatoes to the boiling water. Cook for exactly 2 ½ minutes but no longer or they will break. Drain in a colander. Set aside for about 5 minutes to cool. Transfer the potatoes to a mixing bowl. Add the oil and ½ teaspoon salt. Carefully toss to coat well. Place the potatoes, not touching in a single layer on a large nonstick baking sheet.

Bake for 20-25 minutes, turning the potatoes about every 5 minutes, or until crisp and golden. Sprinkle, if desired with the remaining ¼ teaspoon salt. (McDonald’s fries are very salty.) Makes 1 serving.

Nutritional Information:244 calories, 5 g protein, 46 g carbohydrates, 5 g fat, <1 g sat. fat, 4 g fiber

Original McDonald’s Medium FrenchFries: 350 calories, 5 g protein, 47 gcarbohydrates, 17 g fat, 3 g sat. fat, 4 g fiber

Fast-foodmakeovers

Go ahead, have it your way—really! That’s what Devin Alexander tells us in her cookbook, Fast Food Fix. She’s made-over 75+ recipes from your favorite fast -food restaurants to satisfy your deepest cravings while cutting fat and calories. We’ve chosen a few of our favorite fixes that’ll have you skipping the drive-thru but still enjoying those craveable flavors.

famousfootwear.com Spring 2011 · Famous MIND BODY SOLE Footwear 39

Reprinted from: Fast Food Fix by Devin Alexander. © 2006 by Devin Alexander. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold.

Chick-fil-A: Chick-n-StripsSAVE: 108 CALORIES, 15 G FAT, 3 G SAT. FAT

1 boneless, skinless chicken breast half (5 ounces)2 teaspoons unbleached or all-purpose flour2 teaspoons sugar½ teaspoon salt¼ teaspoon paprika¹/8 teaspoon ground black pepper¹/8 teaspoon garlic powder¹/8 teaspoon onion powder¹/8 teaspoon cayenne pepperOlive oil spray1 egg white1 ½ teaspoons fat-free milk3 tablespoons dry bread crumbs

Place the chicken on a cutting board. Cover with a sheet of waxed paper. With the smooth side of a meat mallet, pound to an even ¼” thickness. Cut diagonally into 6 equal strips (about 4” x ¾”).

In a small resealable plastic bag, combine the flour, sugar, salt, paprika, black pepper, garlic powder, onion powder, and cayenne pepper. Shake to mix well. Add the chicken. Shake to completely coat the chicken with the flour mixture. Place in the refrigerator for at least 10 minutes.

Preheat the oven to 450 degrees. Lightly mist a small nonstick baking sheet with oil spray. Set aside.

In a small shallow bowl, combine the egg white and the milk. Beat with a fork until smooth. Place the bread crumbs on a small sheet of waxed paper set next to the egg-white mixture. One at a time, dip the chicken strips into the egg-white mixture, being sure to coat completely. Allow any excess egg-white mixture to drip off. Dip into the bread crumbs to coat completely. Place, not touching, on the reserved baking sheet. Lightly mist both sides with oil spray.

Bake for 4 – 6 minutes per side, or until the breading is crisp and the chicken is no longer pink inside. Makes 1 serving (six strips).

Nutritional Information:322 calories, 40 g protein, 28 g carbohydrates, 5 g fat, <1 g sat. fat, 1 g fiber

Original Chick-fil-A Chick-n-Strips (6 pieces): 430 calories, 43 g protein, 21 g carbohydrates, 20 g fat, 4 g sat. fat, 1 g fiber

Taco Bell: Nachos SupremeSAVE: 69 CALORIES, 18 G FAT, 7 G SAT. FAT

1 ½ teaspoons Taco Bell Seasoning Mix (recipe follows)2 teaspoons water1 ½ ounces 96% lean ground beef

(about 3 tablespoons)3 tablespoons canned fat-free refried beans2 tablespoons jarred mild nacho cheese sauce

(salsa con queso)25 baked yellow corn tortilla chips with salt1 tablespoon light sour cream2 tablespoons chopped plum tomatoes1 tablespoon chopped green onion tops

In a small bowl, combine the seasoning mix and water. Stir until smooth. Set aside.

Preheat a small nonstick skillet over medium-high heat until drops of water sizzle when splashed on the pan. Crumble the beef into the pan. Cook, stirring with a wooden spoon, for 2 to 3 minutes, or until no longer pink. Stir in the reserved seasoning mixture. Cook, stirring, for 1 to 2 minutes, or until no liquid remains. Stir in the beans and let them cook until the mixture is heated through. Remove from heat. Cover to keep warm.

Meanwhile, place the cheese sauce in a small microwavable bowl. Microwave on low power for 5 to 10 seconds, or until warm. Set aside.

Pile the tortilla chips in a medium shallow bowl. Spoon on the beef mixture and then the cheese sauce. Dollop the sour cream on the center. Sprinke the tomatoes and onions evenly over the top. Makes 1 serving.

Nutritional Information: 381 calories, 16 g protein, 62 g carbohydrates, 8 g fat, 2 g sat. fat, 8 g fiber

Original Taco Bell Nachos Supreme(beef): 450 calories, 13 g protein, 42 gcarbohydrates, 26 g fat, 9 g sat. fat, 7 g fiber

Taco Bell Seasoning Mix2 teaspoons cornstarch1 teaspoon chili powder1 teaspoon sweet paprika1 teaspoon dried minced onion¹/8 teaspoon garlic powder½ teaspoon saltPinch of ground cumin

In a small bowl, combine all ingredients and stir to mix well. Store in an airtight container in a cool, dark pot for up to 1 month. Makes 2 tablespoons, enough for 4 servings of Nachos Supreme.

Steak ‘n Shake: Chocolate Malt ShakeSAVE: 90 CALORIES, 19 G FAT, 12 G SAT. FAT

2 cups fat-free, sugar-free vanilla ice cream½ cup light silken tofu¼ cup fat-free milk3 tablespoons malted milk powder2 tablespoons chocolate syrup¹/3 cup aerosol fat-free refrigerated whipped topping1 maraschino cherry

In a milkshake maker or blender, combine the ice cream, tofu, milk, malted milk powder, and chocolate syrup. Place in the freezer for 10 minutes.

Blend on high power, stirring once or twice, for 30 to 90 seconds (depending on the blender power), or until well mixed. Blend for another 20 seconds to aer-ate. Pour into a 20-ounce (2 ¼ cups) glass. Top with the whipped topping and cherry. Makes 1 serving.

Nutritional Information: 670 calories, 25 g protein, 132 g carbohydrates, 3 g fat, 2 g sat. fat, 21 g fiber

Original Steak ‘n Shake RegularChocolate Malt Shake: 760 calories, 18 gprotein, 130 g carbohydrates, 22 g fat, 14 g sat. fat,2 g fiber

Tell us YOUR best recipe makeover in our Facebook contest! You could win an awesome prize and have your recipe featured in our next issue of Mind Body Sole magazine! Go to www.facebook.com/famousfootwearfans to enter through March 18th!