fat and calories....

iVillage Member
Registered: 06-17-2003
fat and calories....
10
Sun, 03-27-2005 - 11:07am
when you look at a recipe how do you decide how much fat/many calories are too much? sharla
iVillage Member
Registered: 10-09-2004
Sun, 03-27-2005 - 10:24pm

Good question. I guess you add up each thing individually, and then guess...Maybe someone here will be able to answer.

SussieQ

iVillage Member
Registered: 06-17-2003
Mon, 03-28-2005 - 7:13am
actually most of my cookbooks list the number, but I don't know how much is too much for a meal. For example most of my recipes list around 300-400 calories and 15 grams of fat. Is that too much?sharla
iVillage Member
Registered: 05-08-2003
Mon, 03-28-2005 - 8:24am

For me, I just think about what it is I'm making.....if its a main course, 15 g fat might not be too much (altho it seems a little high to me). Depends on the if there's cheese, the type of meat, etc.... If its dessert or a side dish, then its waaay to much fat. If I think the fat is too high, I try to substitute lower fat versions for them (part skim mozz for full fat, etc)

I think it depends on WHAT it is you're making.

hope this helped.

dawn

iVillage Member
Registered: 02-17-2005
Mon, 03-28-2005 - 9:04am
OK, here's how I look at it.

Rhonda

    Spring is Here

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iVillage Member
Registered: 02-22-2005
Mon, 03-28-2005 - 10:11am
Sharla,
My total fat calories budget for the day is 215. When I look at ratios, I shoot for a max of 20% fat calories from fat. Of course there are exceptions like olive oil. LK
iVillage Member
Registered: 06-17-2003
Mon, 03-28-2005 - 10:48am
This is what I am having a problem with. I have a recipe for lemon greek chicken. It has 550 calories and 23 grams of fat. Way too much in my opinion, but I don't know where it is coming from. It has chicken breast halves, potatoes, red bell pepper, red onion, mushrooms and lemon juice. It also has 2 TBSP of olive oil. It is baked. I am thinking that I could cut the olive oil in half and maybe use some pam or something. It also might include chicken with the skin on it. If I removed the skin it would also cut out some calories and fat. What do you think?
iVillage Member
Registered: 02-22-2005
Mon, 03-28-2005 - 11:11am
Yummmm, You're recipe sounds delicious! But, it does sound a little high in fat, though it is "good" fat. 2Tablespoons of olive oil is 28g of fat (240 fat calories). I would cut the oil to 1Tbl or less. (I use an olive oil spray from Trader Joes that works really well.) And, if you skin the chicken you will cut the fat from 121 fat calories to 13. A big difference. (Total calories for a chicken breast goes from 250 to 129.) Let me know how it turns out. I'm gonna give it a try, too. LK
iVillage Member
Registered: 06-17-2003
Mon, 03-28-2005 - 12:19pm

Thanks, let me know if you want the whole recipe. If I remember correctly it tastes great but I haven't eaten it in years because of the fat. It also has 4 garlic cloves, 2 teaspoons of oregino and salt and pepper to taste.

If I have 3 Tbsp of butter in a recipe can I just replace it with some of the light or fat free butter spreads?

sharla

iVillage Member
Registered: 02-22-2005
Mon, 03-28-2005 - 1:24pm
I would like the recipe, Thanks! I don't know the answer about the butter substitutes. But for sauteeing, I use water and sweat the veggies. My book, Choose to Lose, suggests using one tsp of olive oil and a splash of water. For baking I have heard that applesauce and baby food prunes can be to substitute fat but I haven't tried it myself. Whatcha' makin'? LK
iVillage Member
Registered: 06-17-2003
Mon, 03-28-2005 - 6:50pm

I'm not actually making anything. I am going through my old cookbooks and have put together a months worth of meals. Hopefully, it will help me stick to plan in the long run.

Lemon Greek Chicken
2 teaspoons of lemon zest
1/4 cup of lemon juice
2 Tbsp of olive oil(I think I can cut that)
4 garlic cloves pressed
2 teaspoons of oregano
salt and pepper to taste
2 potatoes
1 red or green bell pepper
1 red onion
8 mushrooms
4 bone in chicken breast halves ( taking the skin off)

Preheat oven to 400. Combine lemon zest, juice and oil with other spices. Add cut veggies and toss with 1/2 lemon mixture. Place chicken on top of veggies and brush with remaining lemon juice. Bake 1 hour brushing chicken and veggies with pan juice after 30 minutes.

This is an Pampered chef recipe. Let me know if you like it.

sharla