Recipe Makeover: Fried Green Tomatoes

By Sidney Fry, MS, RD
May 01, 2014
Credit: Photo: Randy Mayor
Pickled, pan-seared, and perfectly crisp with 75% less fat and calories
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Lighter "Fried" Green Tomatoes

Credit: Photo: Randy Mayor
Fried green tomatoes are a classic Southern summer treat often cooked in bacon grease and dunked in a mayo-based sauce. They are wonderfully delicious, with their combination of tart, juicy tomato slices and crisp, seasoned breading. This is a dish that absolutely needs to break away from its regional roots. But it's difficult to justify a 600-calorie side dish. Could we keep the tart tomatoes and crunchy breading and save a bushel of calories? Y'all know we could: We live in the heart of FGT country.

Classic 
574 calories each
40.7 grams total fat
717 milligrams sodium

Makeover
154 calories each
7.7 grams total fat
215 milligrams sodium

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Lighter Fried Green Tomatoes Tip #1: Pickle Trick

Credit: Photo: Randy Mayor
Most tomatoes are salted before and after frying; instead, we season with a quick brine to save 100mg sodium per serving.

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Lighter Fried Green Tomatoes Tip #2: Crunchier Coating

Credit: Photo: Randy Mayor
We toast the panko for more crunch and pan-sear in olive oil to save 111 calories over frying in bacon grease.
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Lighter Fried Green Tomatoes Tip #3: A Drizzle of Dressing

Credit: Photo: Randy Mayor
Avoid the dunk; drizzle instead. We use nonfat buttermilk and brighten with herbs to save 28g fat over heavy ranch.
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By Sidney Fry, MS, RD