Authors: Lisa Lillien
Hungry Girl 1-2-3 (10 page)
Directions
In a small dish, mix cream cheese with basil and oregano.
Lay tortilla flat and spread with cream cheese mixture. Pile on the spinach, cucumber, tomato, red peppers, and avocado. Wrap tortilla up by folding in the sides first, and then rolling it up tightly from the bottom.
Enjoy!
MAKES 1 SERVING
Extra, Extra!
Got an open jar of roasted red peppers? Sounds like a good time to make an
Italian-Style Bacon Alfredo Bowl
or
Slow-Cookin’ Mexican Chicken
!
You’ll Need:
bowl
Prep:
5 minutes
double-o-cinnamon apple breakfast bowl
Who knew cinnamon and apples and cottage cheese could have so much delicious, crazy fun together?! This is a fantastic and easy breakfast, but it can also be a light lunch or a sweet, refreshing snack. So many options…and SO much delicious cinnamon!!!
PER SERVING
(entire bowl): 182 calories, 0.5g fat, 429mg sodium, 32.5g carbs, 5g fiber, 24g sugars, 13.5g protein
Ingredients
½ cup fat-free cottage cheese
1 no-calorie sweetener packet
1 drop vanilla extract
½ teaspoon cinnamon, divided
1 Fuji apple, cored and cubed
Directions
Place cottage cheese in a bowl with sweetener, vanilla extract, and ¼ teaspoon cinnamon. Mix well.
Top with apple cubes, and then sprinkle with remaining ¼ teaspoon cinnamon. Enjoy!
MAKES 1 SERVING
Fast Food Faves…Fast!
Fast food is kinda scary but kinda delicious, too.
(Just being honest here.) Instead of waiting in line at the drive-thru for potentially horrific food items, whip up these speedy, better-for-you versions in your kitchen. You’ll save time, money, and ridiculous amounts of calories and fat grams.
You’ll Need:
large skillet, nonstick spray, microwave-safe bowl
Prep:
5 minutes
Cook:
15 minutes
big bowl of breakfast
This is a super-fun recipe that’ll make you feel like you’re eating a ginormous and delicious egg-y drive-thru breakfast. The difference is that yours will have a tiny fraction of the fat and calories. Go, you!
PER SERVING
(entire recipe): 262 calories, 3.5g fat, 1,306mg sodium, 23.5g carbs, 5g fiber, 4g sugars, 31g protein
Ingredients
1 tray frozen Green Giant Just for One Broccoli & Cheese Sauce
¾ cup fat-free liquid egg substitute
¾ cup frozen potatoes O’Brien
1 slice Canadian bacon, chopped
2 tablespoons shredded fat-free cheddar cheese
Directions
Prepare broccoli & cheese sauce according to package instructions. Set aside.
Bring a large skillet sprayed with nonstick spray to medium heat. Add egg substitute and scramble for 2 to 3 minutes, until fully cooked. Place scrambled egg substitute in a microwave-safe bowl and set aside.
Remove skillet from heat, re-spray with nonstick spray, and return to the stove. Raise heat to medium-high and add potatoes. Cook for 3 to 4 minutes, stirring occasionally, until thawed and lightly browned.
Add Canadian bacon and cook until hot and a little crispy, about 1 to 2 minutes.
Add potato-bacon mixture to the bowl with the egg scramble. Add broccoli & cheese sauce and mix to combine.
Sprinkle shredded cheese on top of the bowl, and microwave for 30 to 45 seconds, until cheese has melted. Grab a sturdy fork and dig in!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
Extra, Extra!
Have an open bag of potatoes O’Brien? Whip up a
College Breakfast Burrito
or a
Happy Camper Cheeseburger Crumble
!
You’ll Need:
plate, basic skillet, nonstick spray
Prep:
5 minutes
Cook:
10 minutes
no-buns-about-it animal-style cheeseburger
In-N-Out Burger is one of my OBSESSIONS, and it’s totally possible to eat there guilt-free—a single Protein Style burger with ketchup and mustard (instead of the special sauce) has just 160 calories. But not everyone has an In-N-Out where they live, and even if they do, the lines are CRAZY. Now you can enjoy the same AMAZING burger-ific taste at home. I’ve stepped it up by doing a swap for the fatty ’n famous “animal-style” burger. Yum!
PER SERVING
(entire recipe): 162 calories, 1g fat, 1,000mg sodium, 23g carbs, 6g fiber, 9g sugars, 19g protein
Ingredients
1 extra-large leaf iceberg or butter lettuce
3 hamburger dill pickle chips
1 Boca Original Meatless Burger (Vegan)
1 teaspoon yellow mustard
1 slice fat-free cheddar cheese
1/3 cup chopped onion
1½ tablespoons fat-free thousand island dressing
Directions
Lay lettuce on a plate and place pickle chips in the center. Set aside.
Bring a skillet sprayed with nonstick spray to medium-high heat. Place Boca burger in the skillet, cook for 2 minutes, and then flip the burger.
Spread mustard on the burger, still in the skillet, and cook for an additional 1 to 2 minutes, until burger is cooked through.
Top burger with cheese and continue cooking until cheese begins to melt. Place burger over the pickles on the lettuce and set aside.
Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Add onion and cook until soft, about 3 minutes.
Place onion over the burger and top with dressing. Wrap lettuce up and around your burger and begin chewing!
MAKES 1 SERVING
You’ll Need:
baking sheet, nonstick spray, bowls
Prep:
10 minutes
Cook:
20 minutes
sweet ’n sassy boneless hot wings
Yup, they’re sweet and TOTALLY sassy. These are addictively delicious and will become a new staple in your home (if you’re smart!).
PER SERVING
(entire recipe): 267 calories, 1.5g fat, 775mg sodium, 30g carbs, 2g fiber, 15g sugars, 31g protein
Ingredients
4 ounces raw boneless skinless lean chicken breast, cut into 8 nuggets
2 tablespoons fat-free liquid egg substitute
2 tablespoons whole-wheat flour
Dash salt
Dash black pepper
2 tablespoons sweet Asian chili sauce
1 teaspoon seasoned rice vinegar
¼ teaspoon crushed red pepper
Directions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.
In a separate bowl, combine flour, salt, and black pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute—coat completely with flour, and then transfer to the baking sheet.
Bake in oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside.
Combine chili sauce, vinegar, and crushed red pepper in a bowl and mix well. Add chicken and toss to coat. Now gobble up!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
Extra, Extra!
Sweet Asian chili sauce = awesome in
Crazy Pineapple Salmon Teriyaki
and
Sweet-Hot Steak Bites
!
You’ll Need:
basic skillet (optional), nonstick spray (optional), small microwave-safe bowl
Prep:
5 minutes
Cook:
10 minutes
chili-rific cheeseburger
Everyone craves a chili-burger now and then. (They do, don’t they? Please tell me I’m normal!) A classic chili-burger has around 800 calories and a crazy-high fat count. Here’s a fun little swap you can make at home that’ll save you TONS in the calorie and fat departments. And it tastes JUST like a regular chili-burger. Pinky swear!
PER SERVING
(entire recipe): 230 calories, 2g fat, 1,330mg sodium, 35.5g carbs, 8g fiber, 6g sugars, 25g protein
Ingredients
1 small light hamburger bun (about 80 calories)
4 hamburger dill pickle chips
2 slices tomato
1 slice onion
1 Boca Original Meatless Burger (Vegan)
2 tablespoons low-fat veggie chili
1 slice fat-free American cheese
1 tablespoon yellow mustard
Directions
Split bun in half and toast lightly. Layer pickles, tomato, and onion on the bottom half of the bun.
Cook Boca patty according to the instructions on the box, either in a skillet with nonstick spray or in the microwave. Place burger over the veggies on the bun’s bottom half.
HG Heads Up!
Sodium-counters can save about 450mg by nixing the pickles and mustard.
In a small microwave-safe bowl, microwave chili until hot.
Top the burger with the chili followed by the cheese slice. Slap the mustard onto the top half of the bun. Plop the bun top over the cheese and chili patty. Now, the most important step of all…
Enjoy!
MAKES 1 SERVING
HG Alternative!
Can’t find 80-calorie buns? No worries! Get the lowest-calorie ones you can find, and adjust the nutritionals for this recipe accordingly.
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You’ll Need:
basic skillet or grill pan, nonstick spray, microwave-safe plate
Prep:
10 minutes
Cook:
10 minutes
island insanity burger
This is a take on an INSANELY fattening burger that’s served at Red Robin. The version there has over a thousand calories! Ours is a total calorie-bargain. It’s sweet, cheesy, and DEE-LICIOUS!
PER SERVING
(entire recipe): 239 calories, 1.5g fat, 1,250mg sodium, 41g carbs, 6g fiber, 14.5g sugars, 22.5g protein
Ingredients
1 pineapple ring packed in juice
1 Boca Original Meatless Burger (Vegan)
1 tablespoon thick teriyaki sauce with 20 to 25 calories per tablespoon, divided
1 slice fat-free cheddar cheese
1 small light hamburger bun (about 80 calories)
1 thick slice tomato
1 leaf lettuce
1 teaspoon fat-free mayonnaise
Directions
Bring a skillet sprayed with nonstick spray to medium-high heat. (If you have a grill pan, use it—you’ll get neato grill marks.) Lay pineapple ring in the skillet/grill pan, and cook until slightly blackened and caramelized, about 3 minutes per side. Set aside to cool.
Extra, Extra!
Canned pineapple has many uses. Like in our
Pizza Luau
and
Crazy Pineapple Salmon Teriyaki
!
Cut a slit in the burger pouch. Place burger, slit-side up, in the microwave. Microwave for just about 1 minute, until warm. Remove patty from the pouch and place on a microwave-safe plate. Pour half of the teriyaki sauce on top, spread it around, and flip patty to coat evenly on both sides. Lay cheese slice on top of the patty, and microwave for 30 additional seconds.
