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Buffalo chicken wings
7-layer dip
Italian Meatballs Marinara
Nutrition:
Calories: 500
Fat: 37 g
Cholesterol: 126 mg
Sodium: 1030 mg
Protein: 27 g
This recipe is high in fat, cholesterol, and sodium. By eliminating the added salt and
switching to a lower sodium hot sauce such as Valentina brand hot sauce, the total
sodium can be reduced. The total fat and cholesterol can be reduced by switching from
chicken wings to cauliflower and using olive oil instead of butter.
Nutrition:
Calories: 65
Fat: 5 g
Cholesterol: 0 mg
Sodium: 200 mg
Protein: 3 g
This reduces the fat from 37 g to 5 g, the cholesterol from 126 mg to 0 mg, and the
sodium from 1030 mg to 300 mg per serving. However, these changes do significantly
reduce the total protein in the recipe from 27 g to 3 g per serving. The cauliflower wings
would need to be paired with a higher protein item in order to provide an adequate
amount of protein.
Nutrition:
Calories: 460
Fat: 34 g
Cholesterol: 90 mg
Sodium: 1245 mg
Protein: 16 g
This recipe is high in calories, fat, and sodium. The Mexican flavors of this dish tend to
be higher in sodium and fat, so to lighten up the dip, a Mediterranean flavor profile can
be used instead. Mediterranean ingredients tend to be lower in calories, fat and sodium.
Using hummus instead of refried beans reduces the fat and calorie content of this dip.
Nonfat Greek yogurt instead of sour cream and cream cheese decreases the total fat and
calorie content as well. Using roasted red peppers, cucumbers, and artichoke hearts
instead of salsa and black olives reduces the sodium content. Using reduced fat feta
cheese instead of cheddar cheese further reduces the total fat and calories of this dish.
Nutrition:
Calories: 50
Fat: 3 g
Cholesterol: 3 mg
Sodium: 128 mg
Protein: 3 g
These changes significantly reduce the total calories from 460 calories to 50 calories per
serving. The fat is reduced from 34 g to 3 g per serving, the cholesterol is reduced from
90 mg to 3 mg per serving, and the sodium content is reduced from 1248 mg to 128 mg
per serving. The protein content is again reduced from 16 g to 3 g. However, given the
other changes, an individual could consume more than one serving of this dip to get more
protein, if desired, or pair the dip with another protein source.
Amount Ingredient
3 Tbsp Ketchup
1 Tbsp Milk
1 lb Ground beef
1 ea Egg
¼ cup Plain breadcrumbs
1 tsp Greek seasoning
40 oz Marinara sauce
1 pinch Sugar
¼ tsp Cayenne pepper
Nutrition:
Calories: 366
Fat: 17 g
Cholesterol: 87 mg
Sodium: 1018 mg
Protein: 21 g
This recipe is again high in fat and sodium. To reduce the fat and cholesterol content,
plant-based protein can be used, such as cannellini beans and mushrooms. Removing the
ketchup will reduce the sodium content of this meal.
Amount Ingredient
1 Tbsp Olive oil
1 ea Onion, chopped
8 oz Button mushrooms, chopped
½ tsp Ground black pepper
1 tsp Dried oregano
¼ tsp Red pepper flake
15 oz can White beans, drained and rinsed
½ cup Italian breadcrumbs, divided
¾ cup Panko breadcrumbs
1 ea Lemon, juiced
40 oz Marinara sauce
Nutrition:
Calories: 234
Fat: 5 g
Cholesterol: 0 mg
Sodium: 265 mg
Protein: 11 g
These changes reduce the calories slightly from 366 calories to 234 calories per serving.
The fat is reduced from 17 g to 5 g per serving and cholesterol is eliminated. The protein
is reduced by half from 21 g to 11 g per serving. Low fat cheese could be added to this
dish to increase protein content.
These changes allow the cardiac patient to participate in the festivities associated with the
Super Bowl without consuming excessive sodium and fat, as typically occurs with
traditional Super Bowl dishes.