Authors: Lisa Lillien
Hungry Girl 1-2-3 (3 page)
Swingin’ Single Meals
Meals for one are super-popular in HG-land!
The best thing about these recipes is that even though they were designed as single-serves, it’s easy to turn them into multi-serving recipes for a group. Just double, triple, or quadruple the ingredient amounts accordingly. Sometimes, you won’t even need a calculator. Yes, it really is that simple.
You’ll Need:
baking sheet, nonstick spray
Prep:
5 minutes
Cook:
10 minutes
pizza luau
This pizza is sweet, fun, and DELICIOUS. And don’t even
think
about limiting it to lunch or snack-time. It’s great for breakfast, too!
PER SERVING
(entire recipe): 230 calories, 4.5g fat, 808mg sodium, 34g carbs, 6.5g fiber, 9.5g sugars, 17g protein
Ingredients
2 tablespoons low-fat marinara sauce
1 light English muffin, split into halves
1 stick light string cheese
2 slices shaved deli ham (honey or regular), chopped
1 pineapple ring packed in juice, drained and chopped
1 tablespoon chopped red onion
Directions
Preheat oven to 350 degrees.
Spread 1 tablespoon sauce onto each muffin half.
Tear string cheese into shreds and roughly chop. Distribute cheese evenly over muffin halves. Top each half with ham, pineapple, and onion.
Extra, Extra!
Left with an open can of pineapple? Check out the
Island Insanity Burger
and the
Crazy Pineapple Salmon Teriyaki
!
Place muffin halves on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 8 to 10 minutes. YUM!!!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need:
mixing bowl, blender or food processor, basic skillet, nonstick spray
Prep:
10 minutes
Cook:
5 minutes
am apple scramble
This isn’t your average morning meal, people. It’s got a whole slew of interesting and delicious stuff in it, and it tastes like scrambled French toast. Yum!
PER SERVING
(entire scramble): 242 calories, 1.75g fat, 655mg sodium, 42g carbs, 6.25g fiber, 15.5g sugars, 17.5g protein
Ingredients
1 slice light white bread
½ cup fat-free liquid egg substitute
2 tablespoons light vanilla soymilk
¼ teaspoon vanilla extract
½ teaspoon cinnamon, or more to taste
2 no-calorie sweetener packets
2 dashes salt, or more to taste
1 cup peeled and finely chopped apple
3 tablespoons old-fashioned oats
Directions
Toast bread. Set aside to cool.
In a bowl, combine egg substitute, soymilk, vanilla extract, cinnamon, sweetener, and salt. Stir in apple and oats. Set aside.
Roughly tear bread and place in a blender or food processor. Pulse until reduced to small pieces.
Add egg-apple mixture to the blender/food processor and pulse until just mixed. (Do not over-blend.)
Bring a skillet sprayed with nonstick spray to medium heat. Add mixture and prepare as you would scrambled eggs, stirring and cooking for about 5 minutes, until solid bits form and mixture is slightly browned.
If you like, season with more cinnamon and salt. Enjoy!
MAKES 1 SERVING
You’ll Need:
blender or food processor, bowl, skillet or grill pan with a lid, nonstick spray
Prep:
10 minutes
Cook:
15 minutes
tremendous top-shelf turkey burger
It’s HUGE and scrumdiddlyumptious—and great on a plate or on a bun.
PER SERVING
(entire recipe): 184 calories, 6.5g fat, 502mg sodium, 12g carbs, 2g fiber, 4g sugars, 20.5g protein
Ingredients
½ slice light white bread
3 ounces raw lean ground turkey
¼ cup finely chopped mushrooms
3 tablespoons finely chopped onion
1 tablespoon fat-free liquid egg substitute
½ tablespoon finely chopped parsley
½ tablespoon Dijonnaise
½ tablespoon ketchup
¼ teaspoon crushed garlic
Dash salt
Directions
Place bread in a blender or food processor, and pulse until you have soft, fluffy breadcrumbs.
In a bowl, combine breadcrumbs with all other ingredients, and knead by hand until integrated. Form into a nice, big patty about ¾-inch thick.
Bring a skillet or grill pan sprayed with nonstick spray to medium heat. Place patty in the skillet/grill pan, cover, and cook for 5 to 7 minutes per side, until patty is cooked through. (Pssst…flip carefully.)
Serve on a plate, on a bun, over lettuce…whatever!
MAKES 1 SERVING
You’ll Need:
bowl, skillet or grill pan with a lid, nonstick spray
Prep:
5 minutes
Cook:
15 minutes
outside-in cheeseburger patty
We’ve boldly placed Laughing Cow wedges where they’ve never been placed before. We’re adventurous like that.
PER SERVING
(entire recipe): 179 calories, 6.5g fat, 502mg sodium, 1.5g carbs, 0g fiber, 1g sugars, 26.5g protein
Ingredients
4 ounces raw extra-lean ground beef
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon Worcestershire sauce
Dash salt, or more to taste
Dash black pepper, or more to taste
1 wedge The Laughing Cow Light Original Swiss cheese
Directions
Combine all ingredients except cheese in a bowl. Add as much salt and pepper as you like. Knead mixture by hand until integrated.
Form into a ball and, using your thumb, make a large, hollow indentation in the ball (past the center but not all the way through). Fill the hole with cheese and squeeze the meat to seal, making sure no cheese is exposed. Flatten slightly into a thick patty.
Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat. Place patty in the skillet/grill pan, cover, and cook for 4 to 7 minutes per side, depending on how well done you like your burger. Heads Up: Don’t press on the patty with your spatula (your burger might ooze cheese!).
Serve however you like your burger…We like ours with ketchup and pickles between giant leaves of lettuce!
MAKES 1 SERVING
You’ll Need:
large microwave-safe mug, nonstick spray
Prep:
5 minutes
Cook:
5 minutes
cheesy green eggs ’n hamwiches
Do not fear eggs that have a green hue. They’re just, um, different. Heads up: If you use egg whites instead of (yellow) egg substitute, your eggs will be alarmingly green. Consider yourself warned. (Pssst…Kids LOVE this recipe!)
PER SERVING
(entire recipe): 255 calories, 4.5g fat, 1,319mg sodium, 25g carbs, 5.75g fiber, 3g sugars, 30g protein
Ingredients
1 light English muffin, split into halves
2 ounces (about 4 slices) 97 to 98% fat-free ham
½ cup fat-free liquid egg substitute
2 drops green food coloring
1 wedge The Laughing Cow Light Original Swiss cheese
Optional: salt
Directions
Toast muffin halves until they’re as crispy as you like. Place ham in a large microwave-safe mug, and microwave just until warm, about 20 seconds. Evenly top muffin halves with ham, and then set aside.
Spray the microwave-safe mug lightly with nonstick spray. Add egg substitute, food coloring, and cheese wedge, breaking cheese into pieces as you add it. Mix well.
Microwave for 1 minute. Stir and microwave for an additional 45 to 60 seconds, until fully cooked. Stir again.
Evenly distribute eggs between the ham-topped muffin halves. If you like, sprinkle with some salt. Enjoy!
MAKES 1 SERVING
You’ll Need:
large microwave-safe mug, nonstick spray, baking sheet, small microwave-safe bowl
Prep:
15 minutes
Cook:
15 minutes
smothered pepperoni pizza breakfast burrito
For serious foodies who know it’s never too early in the day to enjoy delicious, saucy, cheesy, pizza goodness.
PER SERVING
(entire burrito): 284 calories, 6.5g fat, 1,078mg sodium, 31g carbs, 7.5g fiber, 4.5g sugars, 30g protein
Ingredients
½ cup fat-free liquid egg substitute
2 tablespoons chopped green bell pepper
1 tablespoon chopped onion
1 burrito-size flour tortilla with about 110 calories
2 tablespoons diced tomatoes
Dash garlic powder, or more to taste
Dash black pepper
6 slices turkey pepperoni, halved
1 stick light string cheese
3 tablespoons canned crushed tomatoes
1 teaspoon reduced-fat Parmesan-style grated topping
Optional: salt
Directions
Preheat oven to 350 degrees.
Spray a large microwave-safe mug with nonstick spray. Add egg substitute, bell pepper, and onion, and microwave for 1 minute.
