ZWT 8 -- Lighten Up for Diabetes

[PaulaG]

That is significant and something I for one will need to remember. Thanks very much.

[Mia in Germany]

I choose Juicy Texas Burgers #280374 by Elle Firebrand for lightening up.

My changes:
I replaced the mayonnaise with 1 tablespoon dijon mustard and 6 tablespoons olive oil, which is more fat but good fat. For the sugar, I suggested splenda. To make the coleslaw dressing, combine vinegar and splenda, stir in mustard, then olive oil and use as you would use the mayo.
In place of ground chuck, I'd use ground turkey.
And for the buns finally I suggest using whole grain buns.

The nutrition facts of my version:
Calories 582.3
Calories from Fat 344

Total fat 38.3 g 58%
Saturated Fat 7.5 g 37%
Cholesterol 156.6 mg 52%
Sugars 7.9 g
Sodium 781.6 mg 32%
Total Carbohydrate 14.4 g 4%
Dietary Fiber 5.0 g 20%
Sugars 7.9 g 31%
Protein 47.3 g 94%


Original:
Calories 726.6
Calories from Fat 326

Total Fat 36.3 g 55%
Saturated Fat 9.9 g 49%
Cholesterol 158.8 mg 52%
Sugars 17.9 g
Sodium 732.0 mg
Total Carbohydrate 48.7 g 16%
Dietary Fiber 4.7 g 19%
Sugars 17.9 g 71%
Protein 50.5 g 101%

The original recipe has barbecue sauce in the directions but not in the ingredients list, so I just omitted it at all.

Hope this is right

[PaulaG]

Mia in Germany wrote:


I choose Juicy Texas Burgers #280374 by Elle Firebrand for lightening up.

My changes:
I replaced the mayonnaise with 1 tablespoon dijon mustard and 6 tablespoons olive oil, which is more fat but good fat. For the sugar, I suggested splenda. To make the coleslaw dressing, combine vinegar and splenda, stir in mustard, then olive oil and use as you would use the mayo.
In place of ground chuck, I'd use ground turkey.
And for the buns finally I suggest using whole grain buns.

The nutrition facts of my version:
Calories 582.3
Calories from Fat 344

Total fat 38.3 g 58%
Saturated Fat 7.5 g 37%
Cholesterol 156.6 mg 52%
Sugars 7.9 g
Sodium 781.6 mg 32%
Total Carbohydrate 14.4 g 4%
Dietary Fiber 5.0 g 20%
Sugars 7.9 g 31%
Protein 47.3 g 94%


Original:
Calories 726.6
Calories from Fat 326

Total Fat 36.3 g 55%
Saturated Fat 9.9 g 49%
Cholesterol 158.8 mg 52%
Sugars 17.9 g
Sodium 732.0 mg
Total Carbohydrate 48.7 g 16%
Dietary Fiber 4.7 g 19%
Sugars 17.9 g 71%
Protein 50.5 g 101%

The original recipe has barbecue sauce in the directions but not in the ingredients list, so I just omitted it at all.

Hope this is right

Looks good Mia. I noticed that in your version the total fat went up a bit but the saturated fat was decreased. As you said your fat was the healthy fat. Also sugars are way down in your version as is carbs. Also, the sodium went up a bit in the revised recipe. Overall I think you did a very good job partner. Thanks much for participating.

[Mia in Germany]

Hi Paula
Thanks - actually I wondered about the sodium because I cannot see where it comes from The measurements for salt aren't really precise in the ingredient list, so I don't quite know what the calculator makes out of that.

[PaulaG]

Hi Mia. I would say the mayo which you eliminated. Then there is the sliced pickle. I wonder if that is the culprit?

[Mia in Germany]

I wondered about the pickle and the mayo / mustard, too. Maybe mustard has more salt than mayo, I have no idea. Interesting to think about, though

[PaulaG]

You know I didn't think about the mustard. Interesting point. Thanks Mia for participating.

[K9 Owned]

Here is my submission for the Diabetic Challenge.
It was a total eye opener! I tend to go with full fat products and stay away from low fat cheeses as they tend not to melt as well. In a recipe such as this with a baking time the cheese will in fact melt nicely. I was also amazed at the difference swapping out flour tortillas for corn tortillas made! While not a diabetic this challenge has caused to me really look over a recipe and decide if I really want or need up to 50% more fat, calories, sodium and carbs.

My changes were fairly basic:
I reduced the olive oil by 1 tbsp, used extra lean ground beef, low fat cream cheese and low fat cheddar. I also used corn tortillas rather than flour. HUGE reductions for modest changes imo!!

Original Nutritional data for Beef Tortilla Cake Beef Tortilla Cake #370187 by Boomette

Calories 803.0
Calories from Fat 482 60%
Total Fat 53.5 g 82%
Saturated Fat 24.5 g 122%
Cholesterol 156.7 mg 52%
Sodium 977.4 mg 40%
Total Carbohydrate 41.1 g
13% Dietary Fiber 3.2 g 13%
Sugars 3.6 g 14%
Protein 38.7 g 77%



Nutritional Facts for Modified Beef Tortilla Cake
Serving Size: 1 (239 g) Servings Per Recipe: 5 Amount Per Serving %

Daily Value Calories 433.2 46% reduction
Calories from Fat 221 51% 55% reduction
Total Fat 24.5 g 37% 55% reduction
Saturated Fat 10.7 g 53% 57% reduction
Cholesterol 99.6 mg 33% 79% reduction!!!!!!!!
Sodium 544.7 mg 22% 45% reduction
Total Carbohydrate 16.0 g 5% 62% reduction!!!!!!!
Dietary Fiber 2.5 g 10%
Sugars 2.5 g 10% 30% reduction
Protein 38.7 g 77%

Thanks so much for setting this up. The exercise has truly made a difference in how I view recipes.

[PaulaG]

K9 owned, that is some amazing results. Thank you much for your submission. You are updated on page 1.

[Mia in Germany]

PaulaG wrote:
You know I didn't think about the mustard. Interesting point. Thanks Mia for participating.

Thank you for all the work you put in this

[HokiesMom]

Wow this was much more difficult than I initially thought. This is my 3rd try on a recipe. The first one the shrimp was not included in the original so my numbers were higher of course. The 2nd I thought I could change enough but it barely had an effect on the numbers but this one I got it right. I just had to call my mom who adjusts things for my dad since he has Type II diabetes. It is definitely a learning process...

Original Recipe:
Taco Egg Cups #363600 by Cadillacgirl

12 small tortillas (*changed)
12 teaspoons salsa
1/2 cup refried beans (*changed)
1/2 cup green onion
1 cup grated cheddar cheese (*changed)
2 jalapenos, finely diced
12 eggs (*changed)
Pam cooking spray

Serving Size: 1 (254 g)
Servings Per Recipe: 6
Calories 529.5
Calories from Fat 208 39%
Total Fat 23.1 g 35%
Saturated Fat 8.9 g 44%
Cholesterol 391.7 mg 130%
Sodium 998.4 mg 41%
Total Carbohydrate 52.5 g 17%
Dietary Fiber 4.2 g 17%
Sugars 2.8 g 11%
Protein 26.2 g 52%

So I changed this up a bit. The main thing being with 12 cups total the original poster said it is 6 servings. I really think 12 servings is more accurate but even if I leave it a 6 servings the changes made a pretty good difference.

New Recipe Adjusted:
12 small whole wheat tortillas
12 teaspoons salsa
1/2 cup black beans
1/2 cup green onion
1 cup low-fat cheddar cheese, grated
2 jalapenos, diced
3 cups egg white substitute
Non Stick Cooking Spray

Serving Size: 1 (26 g)
Servings Per Recipe: 12 [6 servings]
Calories 25.1 [50.2 calories]
Calories from Fat 5 20% [10 grams]
Total Fat 0.5 g 0% [1.0 g ]
Saturated Fat 0.3 g 1% [0.6 grams]
Cholesterol 1.4 mg 0% [2.8 mg]
Sodium 76.0 mg 3% [152 mg]
Total Carbohydrate 2.6 g 0% [5.2 g]
Dietary Fiber 0.8 g 3% [1.6 g]
Sugars 0.3 g 1% [0.6 g]
Protein 2.5 g 5% [5.0 g]

Even with making this back to 6 servings the dietary nutrition still makes a huge difference. I put those numbers in brackets above)

I hope I did this correctly for your challenge.

[mersaydees]

I lightened up Dienia B's Breakfast Burrito With Green Beans #465906 as follows.
The ingredients:

AS WRITTEN (MY CHANGES)

3 tablespoons butter I used 2 tablespoons olive oil
1/4 cup onions
1 potatoes I used 1 cup cauliflower, cooked and roughly chopped
6 eggs
1/2 cup French style green beans I used unsalted French style green beans
1 cup cheese I cut the cheese quantity in half
Cilantro, chopped I added this ingredient to make up for the lost fat flavors from the butter and potatoes and cheese.
4 flour tortillas

Nutritional Values:

AS WRITTEN:

Calories 326.6
Calories from Fat 163 50%
Total Fat 18.1g 27%
Saturated Fat 8.4 g 42%
Cholesterol 301.9 mg 100%
Sodium 418.2 mg 9%
Total Carbohydrate 27.1 g 11%
Dietary Fiber 2.7 g 7%
Sugars 1.9 g 26%
Protein 13.4 g

LIGHTENED UP:

Calories 271.3
Calories from Fat 146 54%
Total Fat 16.3 g 25%
Saturated Fat 3.8 g 19%
Cholesterol 279 mg 93%
Sodium 2.5 mg
Total Carbohydrate 1g 6%
Dietary Fiber .5 g
Sugars 1.7 g
Protein 11.1 g 25%

[mersaydees]

mersaydees wrote:


I lightened up Dienia B's Breakfast Burrito With Green Beans #465906 as follows.
The ingredients:

AS WRITTEN (MY CHANGES)

3 tablespoons butter I used 2 tablespoons olive oil
1/4 cup onions
1 potatoes I used 1 cup cauliflower, cooked and roughly chopped
6 eggs
1/2 cup French style green beans I used unsalted French style green beans
1 cup cheese I cut the cheese quantity in half
Cilantro, chopped I added this ingredient to make up for the lost fat flavors from the butter and potatoes and cheese.
4 flour tortillas

Nutritional Values:

AS WRITTEN:

Calories 326.6
Calories from Fat 163 50%
Total Fat 18.1g 27%
Saturated Fat 8.4 g 42%
Cholesterol 301.9 mg 100%
Sodium 418.2 mg 9%
Total Carbohydrate 27.1 g 11%
Dietary Fiber 2.7 g 7%
Sugars 1.9 g 26%
Protein 13.4 g

LIGHTENED UP:

Calories 271.3
Calories from Fat 146 54%
Total Fat 16.3 g 25%
Saturated Fat 3.8 g 19%
Cholesterol 279 mg 93%
Sodium 2.5 mg
Total Carbohydrate 1g 6%
Dietary Fiber .5 g
Sugars 1.7 g
Protein 11.1 g 25%

[PaulaG]

HokiesMom wrote:


Wow this was much more difficult than I initially thought. This is my 3rd try on a recipe. The first one the shrimp was not included in the original so my numbers were higher of course. The 2nd I thought I could change enough but it barely had an effect on the numbers but this one I got it right. I just had to call my mom who adjusts things for my dad since he has Type II diabetes. It is definitely a learning process...

Original Recipe:
Taco Egg Cups #363600 by Cadillacgirl

12 small tortillas (*changed)
12 teaspoons salsa
1/2 cup refried beans (*changed)
1/2 cup green onion
1 cup grated cheddar cheese (*changed)
2 jalapenos, finely diced
12 eggs (*changed)
Pam cooking spray

Serving Size: 1 (254 g)
Servings Per Recipe: 6
Calories 529.5
Calories from Fat 208 39%
Total Fat 23.1 g 35%
Saturated Fat 8.9 g 44%
Cholesterol 391.7 mg 130%
Sodium 998.4 mg 41%
Total Carbohydrate 52.5 g 17%
Dietary Fiber 4.2 g 17%
Sugars 2.8 g 11%
Protein 26.2 g 52%

So I changed this up a bit. The main thing being with 12 cups total the original poster said it is 6 servings. I really think 12 servings is more accurate but even if I leave it a 6 servings the changes made a pretty good difference.

New Recipe Adjusted:
12 small whole wheat tortillas
12 teaspoons salsa
1/2 cup black beans
1/2 cup green onion
1 cup low-fat cheddar cheese, grated
2 jalapenos, diced
3 cups egg white substitute
Non Stick Cooking Spray

Serving Size: 1 (26 g)
Servings Per Recipe: 12 [6 servings]
Calories 25.1 [50.2 calories]
Calories from Fat 5 20% [10 grams]
Total Fat 0.5 g 0% [1.0 g ]
Saturated Fat 0.3 g 1% [0.6 grams]
Cholesterol 1.4 mg 0% [2.8 mg]
Sodium 76.0 mg 3% [152 mg]
Total Carbohydrate 2.6 g 0% [5.2 g]
Dietary Fiber 0.8 g 3% [1.6 g]
Sugars 0.3 g 1% [0.6 g]
Protein 2.5 g 5% [5.0 g]

Even with making this back to 6 servings the dietary nutrition still makes a huge difference. I put those numbers in brackets above)

I hope I did this correctly for your challenge.

Very good. You are so right, adapting recipes to make them healthier is a learning experience.

[PaulaG]

mersaydees wrote:

mersaydees wrote:


I lightened up Dienia B's Breakfast Burrito With Green Beans #465906 as follows.
The ingredients:

AS WRITTEN (MY CHANGES)

3 tablespoons butter I used 2 tablespoons olive oil
1/4 cup onions
1 potatoes I used 1 cup cauliflower, cooked and roughly chopped
6 eggs
1/2 cup French style green beans I used unsalted French style green beans
1 cup cheese I cut the cheese quantity in half
Cilantro, chopped I added this ingredient to make up for the lost fat flavors from the butter and potatoes and cheese.
4 flour tortillas

Nutritional Values:

AS WRITTEN:

Calories 326.6
Calories from Fat 163 50%
Total Fat 18.1g 27%
Saturated Fat 8.4 g 42%
Cholesterol 301.9 mg 100%
Sodium 418.2 mg 9%
Total Carbohydrate 27.1 g 11%
Dietary Fiber 2.7 g 7%
Sugars 1.9 g 26%
Protein 13.4 g

LIGHTENED UP:

Calories 271.3
Calories from Fat 146 54%
Total Fat 16.3 g 25%
Saturated Fat 3.8 g 19%
Cholesterol 279 mg 93%
Sodium 2.5 mg
Total Carbohydrate 1g 6%
Dietary Fiber .5 g
Sugars 1.7 g
Protein 11.1 g 25%

You made some significant changes with excellent results and there is even a very pretty picture. Thank you much for playing.