Instead, switch to String Bean Chicken Breast and replace the fried rice with half Steamed Brown Rice, half Mixed Vegetables. If you make it Orange Chicken over Fried Rice at Panda, you’re talking 900 calories. It’s no better than any other sugar.Īt fast-casual Chinese places like Panda Express, you can fill a bowl with one entrée (like chicken or beef) and one side (like rice, veggies, or chow mein). Smoothie King and Tropical Smoothie Cafe add turbinado sugar to many of their smoothies. Jamba lets you replace the fruit juice with 2% milk and the frozen yogurt or sherbet with nonfat greek yogurt (to bump up the protein). That lets you halve the calories with, say, a small (16 oz.) Green Up ‘N Go Smoothie (apple, nonfat greek yogurt, cucumber, baby spinach, grapes, pumpkin seeds, and lemon juice).ĭownsize. Think smoothies are healthy? At Jamba Juice, a medium (22 oz.) Amazing Greens Smoothie packs 500 calories, thanks, in part, to the sugary liquids-lemonade and peach juice-that Jamba adds to the greens, peaches, bananas, and pumpkin seeds.Ī few of Jamba’s smoothies skip those liquids. The apple (80 calories) easily beats the chips (150) or baguette or roll (170 to 190). You’ll cut the amount of dressing in half if you order it “light.” Or try the reduced-fat balsamic vinaigrette or another lower-calorie dressing. Salads beat sandwiches because you trade bread for veggies. Panera lets you customize your order-and see how that changes calories, etc.-on your smartphone or at kiosks in most stores.
And you gain a few leafy greens and some healthy (unsaturated) fat in the avocado. Voilà! You jettison half the calories, three-quarters of a day’s saturated fat, an estimated 6½ teaspoons of added sugar, and 340 milligrams of sodium.
Instead, order an Avocado, Egg White & Spinach Breakfast Sandwich on a (partly whole grain) Sprouted Grain Bagel Flat (320 calories without cheese) plus a Latte with skim milk (100). Caramel Latte with no whip or caramel drizzle (320) means 840 calories for breakfast. The information for this article was compiled by Jennifer Urban.Īt Panera, a (partly) Whole Grain Bagel and cream cheese (520 calories) plus a 16 oz.
Here’s how to slash the calories and boost the nutrients. Leftover sauce can be kept, covered, in the refrigerator and used for more pizzas later, or as a simple pasta sauce.What you put in or on your burrito, sub, smoothie, latte, pizza, bagel, or plate of fast-Chinese food matters. Whiz that together and use about 3 tablespoons per pie. Add a splash of olive oil and a sprinkle of salt. If it does, the pie is certified for topping.Įmpty a 28-ounce can of good tomatoes into a food processor or blender. Make sure again that the dough can slide back and forth. Gently slide a lightly floured pizza peel beneath the pie, or place it carefully on a floured cutting board or the back of a baking pan.Add a little more flour to the surface beneath the pie if it does. Return the pizza to the floured surface, making sure that the side that you first pressed down on remains facing upward, and gently slide the pie back and forth a few times to make sure that it does not stick.At about 12 inches in diameter, the pizza is ready to go. Pick up the dough and lightly pass it back and forth between your palms, trying to rotate it each time you do, using gravity to help the dough stretch.Using the tips of your fingers, push down gently around the perimeter of the pie, rotating it as you do, to create the edge.Working on a floured surface, with floured hands, softly pat down the risen ball of dough into a circle, rotating it as you do.To make pizza, place each dough ball on a heavily floured surface and use your fingers to stretch it, then your hands to shape it into rounds or squares.(If you refrigerate the dough, remove it 30 to 45 minutes before you begin to shape it for pizza.) Place on a heavily floured surface, cover with a dampened cloth, and allow to rest and rise for 3 to 4 hours at room temperature or for 8 to 24 hours in the refrigerator. Cut into 4 equal pieces and shape each into a ball. Knead with your hands until well combined, about 3 minutes, then let the mixture rest for 15 minutes.
In a small mixing bowl, stir together 400 grams (a little less than 2 cups) lukewarm tap water, the yeast, and the oil, then pour it into the flour mixture.In a large mixing bowl, combine the “00” flour, all-purpose flour, and salt.8 grams extra-virgin olive oil (about 2 teaspoons).4 grams active dry yeast (about 1 ¹/₂ teaspoons).16 grams kosher salt (about 2 teaspoons).306 grams all-purpose flour (about 2 cups plus 3 tablespoons), plus more for dusting.306 grams “00” flour (about 2 cups plus 2 tablespoons).