/ Language: English / Genre:home_cooking, / Series: Hungry Girl

Hungry Girl Recipes and Survival Strategies for GuiltFree Eating in the Real World

Lisa Lillien


Lisa Lillien

Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World

(Hungry Girl — 1)

This book is dedicated to all the Hungry Girl
subscribers. Your devotion and loyalty
are appreciated and valued more than
you will ever know.

Acknowledgments

The inspiration for Hungry Girl came to me in 2003 as I was speeding down the freeway with a car full of desserts I was taking to a laboratory to be tested for nutritional information. The pastries came from a local bakery, and I was obsessed with them because they were fantastic and (supposedly) very low-calorie. But they were just a little too good. I was suspicious. As I zoomed along, it occurred to me that my bizarre passion for guilt-free foods could somehow help the world. So I quit my cushy job and started a free daily email subscription service called Hungry Girl. The first HG email went out to less than 100 people, mostly friends. Today, Hungry Girl has over 400,000 subscribers. (P.S. The lab confirmed my suspicions—those pastries had WAY more calories than the bakery claimed.) I am the founder and voice of Hungry Girl, but running a company that churns out so much content isn't something I could ever do alone. This book is the result of countless hours of hard work by a very small yet amazing group of people. And they all deserve to share the credit for it with me.
Elizabeth Hodson, thank you for being with me since day one, back when we had only seventy-eight subscribers (aka, our friends and families). you've always given a billion percent of yourself to hungry girl. everything you design looks sooooo awesome and cute (including this book)! i'm also convinced that you and i share the same taste buds, which i value even more than you know. please, please work with me forever.
Jamie Goldberg, i love your feisty passion for detail, and your obsession with grammar and all things guilt-free. it's obvious that hungry girl is much more to you than just a job. thank you for putting your blood, sweat, tears, and tongue into this book and never giving up when you believe in something. please keep on challenging me because this book wouldn't be the same without you.
Lynn Bettencourt, thanks for putting up with me, for lugging hundreds of food-filled boxes up countless steps, and for all that turkey taco meatloaf (see page 132). you wear a lot of hats at hg headquarters, and you wear them all well (especially your red sox hat!).
Alison Kreuch, i swear, you have the energy of nine nuclear power plants! it's because of you that hg can pay its bills. i'd run hungry girl for free (seriously), but thanks to you, we don't have to.
John Vaccaro, you're a guy, but you'll always be an honorary hungry girl—even though you order two entrees at a time (and usually fatty ones) and i know you'd never eat anything i cook or write about. your expertise in powerpoint and excel makes your greasy-food consumption 100 percent excusable.
Tom Fineman, you put the «pro» in «bono» (yes, i know that makes no sense). you're the best entertainment lawyer in los angeles—and perhaps even the tallest! i'm so lucky to have you on the hg team. i'd say you're a great friend, but you're really more like family.
Neeti Madan, you are a superhero and literally (get it???), the best agent a hungry girl could ever have. Thanks a million times over.
Jennifer Enderlin and Matthew Shear, thank you both for believing in hungry girl, for trusting me, for publishing this book, and for making the whole process more fun than i ever could've imagined. everyone's «first time» should be with you guys (don't take that the wrong way!).
To Lisa Senz, John Murphy, John Karle, and the amazing marketing and pr crews over at st. martin's—thankyouthankyouthankyou!
Special thanks to Jennifer Curtis, Ina Burke, Jackie MacDougall, Dena Krischer, Jack Pullan, and Lorig Koujakian. all of you made invaluable contributions to this book. let's do more fun hg projects together in the future!
To my parents, Florence and Maurice Lillien, i may have conceived hungry girl, but you conceived me (nice work, guys!). thank you for your neverending love and support. to my sister, Meri Lillien, a great friend and the ultimate super-sleuth, who can sniff out guilt-free finds as well as anyone i know. and to my brother, Jay Lillien, who i've always secretly envied for his ability to eat an entire box of lucky charms (with whole milk!) in one sitting and not gain an ounce.
To Cookie and Jackson, my furry babies who keep me sane and calm when life gets crazy. and to sweet Mischief, who is no longer with us, but was a major part of hungry girl (not to mention a huge fan of fiber one) from the very beginning.
To the love of my life, my husband, best friend, and partner, Daniel Schneider. your insight and brilliance inspire me every day. thank you for your endless creativity, for loving me unconditionally, and making me laugh harder than i've ever laughed before. you are the reason hungry girl exists.

Introduction

FAQs (Frequently Asked Questions)

Who/What is Hungry Girl?

If you're holding this book in your hands, there's a good chance you already know the answer to this question. But for those of you who don't know, Hungry Girl is a free daily email about guilt-free eating. Our news, food finds, recipes, and survival strategies are read by hundreds of thousands of people every day. To sign up or see all of our past content, go to Hungry-Girl.com.

Is Hungry Girl a real person? And is she a doctor?

Yes, I'm a real person. I'm Lisa Lillien, and I'm not a nutritionist or a doctor. I'm just hungry, and a bit obsessed with foods that taste great but don't pack on the pounds. I'm the nut who watches you shop at the supermarket, comments on your choice of low-fat ice cream, and tells you which brand to buy (FYI, Dreyer's/Edy's Slow Churned is the way to go). HG's daily emails and all other HG content are the result of extensive research done by me and my super-dedicated and talented staff. Because much of what we do is a group effort, I refer to HG as «us» and «we» (the team as a whole) as opposed to «me» and «I» (an individual). The exception is when I have a personal story to share, because saying the awesome chili recipe was invented by «our husband» would be silly (and illegal in most states!).

Is Hungry Girl a chef?

Sort of, but not by traditional standards. And this is not a typical cookbook. If you're looking for fancy, formal «chef-like» recipes you've definitely come to the wrong place. This book is filled with simple, fun, easy recipes that use lots of packaged foods and shortcuts to make great-tasting guilt-free snacks and meals. If you aspire to be a gourmet chef, there are more appropriate books out there for you. But if you want to prepare awesome, tongue-pleasing foods that won't send you out shopping for bigger pants, you've got the right book!

What makes a recipe «guilt-free»?

When it comes to HG recipes, our goal is to make them delicious—but also to keep them low in fat and calories (that's the guilt-free part!). We also aim for high-fiber counts, because we love fiber (it's good for you, and it fills you up!). Even though we mostly focus on calories and fat, we provide nutritional information for carbs, sugars, protein, etc., so you can tweak any recipe to meet your needs. For example, people concerned about sodium can simply use low-salt versions of canned items called for in our recipes.

Is there a Hungry Girl diet plan?

No, there is no Hungry Girl diet plan. While there are HG recipes for breakfast, lunch, snacks, and more, the idea is to incorporate these recipes into an eating plan that works for you.

Why a Hungry Girl book?

Hungry-Girl.com offers many recipes. They have become the most sought-after content we provide. Over the years, we've received thousands of requests for a Hungry Girl recipe book, and we agreed that it was a good idea. So here ya go!

Why don't you use as many name brands in the book as you do on the site?

As you read this book, you'll see that while some of the recipes call for very specific name-brand items, most do not. The idea behind this is to keep the recipes as generic as possible, so people can easily find all the items they need at local supermarkets. The nutritional information in the book has been carefully calculated based on the averages of many brands, so you don't have to find our favorite low-calorie picks for your recipes to have the same stats. When a very specific ingredient is super-important to a recipe (like it simply will not taste the same or have as impressive nutritional stats without it), we will call out the name brands and specific products needed. We feature more specific products in our daily emails because we can easily give you up-to-the-minute information on where to purchase them. We simply can't do that in this book. (For a list of our recommended brands, see page 6.)

What happens if I make substitutions for ingredients in some recipes?

Your oven will explode. Okay, not really! You can, of course, make substitutions for products and ingredients, but the taste and nutritional information will vary accordingly, so keep that in mind when swapping.

How was the nutritional information in this book calculated?

The stats for each recipe were carefully calculated using extremely reliable nutritional databases, countless product labels, and by doing extensive research. When recipes call for generic ingredients (like light vanilla soymilk or light bread), we used average nutritional information for those products. Those averages were calculated based on a wide variety of national brands. Also taken into account were the small amounts of calories and fat in many so-called «no-calorie» and «fat-free» ingredients. We take great pride in determining the most accurate nutritional information possible. After all, we make these recipes, too!

Are optional ingredients included in each recipe's nutritional information?

No, they aren't. If you choose to use the optional ingredients listed in the recipes, the nutritional information will change accordingly. However, all optional ingredients are guilt-free items, so they won't add crazy amounts of fat or calories to any of the recipes.

Some of your recipes call for ingredients (like chicken) that are already cooked. What's the best way to cook without adding any fat?

There are so many simple ways to cook chicken, shrimp, and beef without adding fat and calories. Just cook your food in a pan with a spritz of nonstick spray, boil it in a pot of water, or steam it in the microwave or over the stove. Easy!

Good question. If you're a Hungry Girl fan, you know how much we love and support Weight Watchers. Their plans are healthy, easy to follow, and can fit into your lifestyle. That's why we co-developed a bunch of recipes with them for this book. For a listing of POINTSВ® values for all the recipes in this book, go to hungry-girl.com/book.

Where can I find photos of all the recipes in this book?

While the book is cute and pretty as is, we know it's important to see photos of our recipes. Luckily, we have pictures of every recipe in this book online at hungry-girl.com/book (and a bunch in the book, too!).

Why are there so many single-serving recipes in this book?

Throughout the years, we've heard over and over how easy Hungry Girl recipes are to make, and how often people prepare food for themselves. Single-serving recipes are ideal for this reason, and HG subscribers always eat up (pun intended) these made-for-one recipes. That being said, it's easy to double, triple, or quadruple any of the single-serving recipes—so you can adjust them to feed as many hungry people as you like. Just don't quadruple a recipe and eat the whole thing yourself, or you'll be in BIG trouble!

How can you have FAQs about the book when this is your first book?

Yep, we've been caught! These aren't really frequently asked questions. They're actually questions we anticipated you might have. But «QWAYMH» didn't sound as good as «FAQs.» Now quit asking so many questions and start readin' already!

Hungry Girl's Recommended Products. .
We're not shy when it comes to naming names, and it's no secret that we have favorites. While the recipes in the book work well with many different products, we definitely have our favorites as far as taste and nutritional information are concerned. Here are some of our recommendations:

Light Soymilk (Vanilla, Chocolate, or Plain)
8th Continent Light Soymilk
Silk Light Soymilk
Almond Breeze Unsweetened (technically not soymilk, but it's SO good and much lower in calories!)

Fat-Free Liquid Non-Dairy Creamer
Coffee-mate Original Fat Free

Fat-Free Powdered Non-Dairy Creamer
Coffee-mate Original Fat Free

Fat-Free Cheese
Kraft Fat Free Cheese
Lifetime Fat Free Cheese

Reduced-Fat Cheese
Sargento Reduced Fat Deli Style Sliced Cheese
The Laughing Cow Light Cheese Wedges (used in specific recipes)

Light Whipped Butter/Light Buttery Spread
Brummel amp; Brown
Land O'Lakes Whipped Light Butter
Smart Balance 37 % Light Buttery Spread

Fat-Free Liquid Egg Substitute
Better'n Eggs
Egg Beaters Original
Nulaid ReddiEgg

Fat-Free Yogurt
Yoplait Light (for creamier, more decadent yogurt)
Dannon Light amp; Fit (for extra-low-cal, thinner yogurt)

Fat-Free Greek Yogurt
Fage Total 0%
Oikos Organic

Fat-Free Ice Cream
Breyers Double Churn FREE
Dreyer's/Edy's Slow Churned Light (not completely fat-free, but
it's awesome and will barely affect recipe nutritional information)

Light Bread and Buns
Weight Watchers Bread
Wonder Light Bread and Buns
Nature's Own Light Bread and Double Fiber Wheat Buns
Arnold Bakery Light Bread
Pepperidge Farm Light Style Bread, Very Thin Bread,
and Classic Whole Grain Buns
Sara Lee Delightful Bread

Whole Wheat (or High Fiber) Pitas
Weight Watchers 100 % Whole Wheat Pita Pocket Bread
Western Bagel The Alternative Pita Bread

Light English Muffins
Weight Watchers English Muffins
Thomas' Light Multi-Grain English Muffins
Thomas' 10 °Calorie Original English Muffins
Western Bagel Alternative English Muffins

Low-Fat Flour Tortillas
La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortillas (sometimes labeled Smart amp;
Delicious Low Carb High Fiber), large
Mission Carb Balance, Soft Taco Size
Tumaro's 8-inch Low in Carbs or Healthy Flour Tortillas

Boneless Skinless Lean Chicken Breast
Tyson Fresh Boneless, Skinless Chicken Breasts
Perdue Fit amp; Easy Boneless, Skinless Chicken Breasts

Fat-Free or Nearly Fat-Free Hot Dogs
Hebrew National 97 % Fat Free Beef Franks
Hoffy Extra Lean Beef Franks
Yves Meatless Hot Dogs or Tofu Dogs
Ball Park Fat Free Franks or Bun Size Smoked White Turkey Franks

Ground-Beef-Style or Sausage-Style Soy Crumbles
Boca Meatless Burgers (ground-beef style)
Morningstar Farms Meal Starters Grillers Recipe Crumbles (ground-beef style)
Morningstar Farms Meal Starters Sausage Style Recipe Crumbles

Veggie Burger Patties
Gardenburger Veggie Burgers
Morningstar Farms Garden Veggie Patties
Dr. Praeger's Veggie Burgers (blot the oil!)
Amy's Veggie Burgers

Low-Fat Turkey or Veggie Chili
Boca Meatless Chili (found in the freezer aisle)
Health Valley Chili (no-salt-added versions available!)
Dan Good Chili (recipe on page 122)

Extra-Lean Turkey Bacon
Jennie-O Extra Lean Turkey Bacon

Extra Lean Ground Turkey
Jennie-O Extra Lean Ground Turkey Breast
Butterball Extra Lean Ground Turkey Breast

Turkey Pepperoni
Hormel Turkey Pepperoni

Breaded-Chicken-Style Soy Patty
Boca Meatless Chik'n Patties Original
Morningstar Farms Chik Patties Original

Baked Tortilla Chips
Guiltless Gourmet Tortilla Chips
Baked! Tostitos

Rice Cakes/Mini Rice Cakes/Soy Crisps
Quaker Rice Snacks and Soy Crisps

Freeze-Dried Fruit
Gerber Organic Mini Fruits (found in the baby-food aisle)
Crispy Green Crispy Fruit (crispygreen.com)
Just Tomatoes, Etc. (justtomatoes.com)

Sugar-Free Maple Syrup
Cary's Sugar Free Syrup
Mrs. Butterworth's Sugar Free Syrup
Log Cabin Sugar Free Syrup
Joseph's Sugar Free Syrup

No-Calorie Sweetener Packets
Splenda No Calorie Sweetener

Sugar-Free Calorie-Free Syrup
Torani Sugar Free Syrup

Sugar-Free Powdered Drink Mix Packets
Crystal Light On The Go
Wyler's Light Singles to go!
Market Pantry single pouch sugar-free drink mix

Salad Dressing
Wish-Bone Salad Spritzers
Hidden Valley The Original Ranch Fat Free
Wish-Bone Light!
Litehouse Vinaigrettes (check labels for the low-calorie ones)

Nonstick Spray
Pam No-Stick Cooking Spray

Canned Brands We Love
S amp;W (low-calorie and low-sodium options)
Health Valley (fat-free, low-salt, and no-salt broth options)
Libby's (high-quality pure pumpkin)

Visit hungry-girl.com/book for updated versions of this list.

HG's TOP ATE Kitchen Essentials
This book is packed with simple recipes that anyone can make. The instructions are clear and easy, and you won't find words like «sift,» «blanch,» or «emulsify.» So you don't need any fancy cooking dictionary to help you. What you do need is a bunch of things that will help make your HG recipe endeavors easier. They are as follows:



1. Measuring cups. those little measuring cup sets definitely come in handy. one measuring cup will do, but those cute little sets are better (and they're cheap).

2. A basic food scale. most of the ingredients are measured by cup, but occasionally certain ingredients require you to weigh your food. a simple scale—preferably digital—with weight measurements in both grams and ounces works best.

3. A very good blender. food processors are okay, but a good blender is exactly what you need to help you with the recipes in this book. (and blenders are super-easy to use and clean.)

4. Nice pots and pans. you don't necessarily need the most expensive or fancy bakeware, but you do need some functional pots and pans in a variety of sizes.

5. An electric mixer. you can easily find cheapie-cheap versions of this kitchen staple at any store that sells home appliances. no need to get one that's too fancy or pricey!

6. Measuring spoons.Never use regular serving spoons to measure ingredients for recipes. Sticking with actual measuring spoons is the only way to get accurate measurements and calorie counts.

7. Lots of nonstick cooking spray. never let your kitchen run out of this stuff. it's used in a huge number of hg recipes. keep extra cans on hand to be safe.

8. Good ice. wimpy ice is bad. old ice is worse. keep lots of large, fresh ice cubes on hand. do whatever it takes to make that happen. please!

Other things you may want to have on hand: cute glasses (for our drinks and cocktails), fun straws, lots of food-storage containers, and a george foreman grill (for grilling up all the chicken our recipes call for!).

chapter one

rise amp; dine breakfast

wake up. it's time to chew things.
Breakfast may be the most important meal of the day, but it can also be the most challenging. Who has time to think about what to eat in the morning—or the energy to prepare it? Ugh. Here's the deal: Skipping breakfast is a bad idea, and hitting the drive-thru can be an even worse one. The breakfasts in this chapter are very easy to make (really), and they're superdelicious. Try them out, and many of these will become staples in your life. Rise and dine!



yumtastic breakfast burrito
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 slices (about 1 ounce) extra-lean turkey bacon

ВЅ cup fat-free liquid egg substitute
1 slice fat-free American cheese

Directions

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Set aside.



Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.

Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.

Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.

MAKES 1 SERVING

super-duper veggie scramble
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein

Ingredients
1 veggie burger patty, thawed if previously frozen
ВЅ cup fat-free liquid egg substitute
Вј cup chopped tomatoes
Вј cup chopped mushrooms
2 tablespoons chopped onions

Directions

Chop veggie patty into bite-sized pieces. Place mushrooms, onions, and veggie patty pieces in a pan spritzed with nonstick spray, and cook over medium heat for 2 minutes.

Add egg substitute and tomatoes to the pan. Scramble together until eggs are cooked.

MAKES 1 SERVING

CHEW ON THIS:

An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count.

smokin' salmon

cream cheese roll-up
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2ВЅ ounces smoked salmon

2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved

Directions

Heat tortilla in the microwave until slightly warm. Lay tortilla out on a flat surface.

Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.

MAKES 1 SERVING

BITE IT!
FIGHT IT!

Cup of Oatmeal—120 calories, 2.5g fat
Side of Fruit
—
80 calories, 0.5g fat
2 Egg Whites
—
35 calories, 0g fat
1 Pancake
—
120 calories, 3g fat

Cup of Granola
—
400 calories, 10g fat
Side of Hash Browns
—
200 calories, 15g fat
2 Eggs
—
150 calories, 10g fat
Slice of French Toast
—
200 calories, 8g fat
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
fancy-schmancy oatmeal
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein



I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on — are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too!

Ingredients
ВЅ cup regular oats (not instant)
3 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
Вј teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt

Directions

Bring 1 cup of water to a boil in a small pot (use less water for thicker oatmeal, and more water for thinner oatmeal).

Add oats and reduce heat to medium. Stirring occasionally, cook for 5 minutes.

Add pumpkin, maple syrup, cinnamon, sweetener, and salt to the pot and stir. Spoon into a bowl and enjoy.

MAKES 1 SERVING

bring on the breakfast pizza
PER SERVING (1 pizza): 127 calories, 0.5g fat, 762mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 22g protein



This is definitely one of the cutest b-fast recipes ever. The key to making this one pretty is to carefully craft your egg crust. It's really not that complicated. If I can do it, anyone can.

Ingredients
ВЅ cup fat-free liquid egg substitute
Вј cup shredded fat-free mozzarella cheese
Вј cup canned tomato sauce
2 tablespoons chopped green bell peppers
2 tablespoons chopped mushrooms
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Directions

Season tomato sauce to taste with optional ingredients, if desired, and set sauce aside.



Bring a small pan sprayed with nonstick spray to low heat. Pour in egg substitute. Cover and then cook for 3 minutes, or until egg «crust» starts to form.

Carefully flip your egg. Cover and cook for another minute. While egg crust is cooking, microwave chopped veggies for 30 seconds.

Next, top your egg crust with tomato sauce, cheese, and then veggies. Cover again and cook over low heat for 2 minutes, or until cheese is melted. If you like, top with optional spices.

MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay!

Betcha Didn't Know. .

The average donut contains just 200 calories and 10 grams of fat, while the average muffin has about 450 calories and 15 grams of fat!

cinnamonlicious french toast
PER SERVING (3 slices): 195 calories, 1g fat, 535mg sodium, 32g carbs, 8g fiber, 4g sugars, 19g protein



This French toast is super on its own, but feel free to serve it with sugar-free maple syrup, sugar-free preserves, fresh berries, and/or a squirt of fat-free whipped cream. I also like making this French toast into sticks. If you want to try it that way, just cut the bread into strips before dipping it into the egg wash. You'll feel like you're eating more that way, too!

Ingredients

3 slices light bread (40 to 45 calories each with about 2g fiber per slice) ВЅ cup fat-free liquid egg substitute

ВЅ teaspoon cinnamon, divided
Вј teaspoon vanilla extract
1 no-calorie sweetener packet

Directions

Combine egg substitute with vanilla extract and half of the cinnamon (Вј teaspoon). Use the egg mixture as an egg wash, and dip your bread into it.

Cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes. Once both sides are brown, plate 'em, and sprinkle with sweetener and the remaining Вј teaspoon of cinnamon.

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

eggamuffin 101
PER SERVING (entire recipe): 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugars, 20g protein

Ingredients
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
Вј cup fat-free liquid egg substitute



Directions
Toast English muffin to your preference.

Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray.

Place cheese on the bottom half of the muffin, followed by the egg, ham, and then the muffin top
MAKES 1 SERVING
Would You Rather. .
If you order a deluxe breakfast sandwich at the drive-thru on the way to work, it'll cost you about 550 calories and as much as 40 grams of fat! To burn that off, you would have to:



Stand and file papers for 3ВЅ hours or



Hover over the computer keyboard typing vigorously for more than 5ВЅ hours or



Sit in traffic for almost 6 hours! (Whoa. . what a waste of gas!)

Times based on estimates for a 150-pound woman.tutti frutti crunch yogurt parfait

PER SERVING (1 parfait): 210 calories, 1g fat, 147mg sodium, 45g carbs, 3.5g fiber, 31g sugars, 10g protein

Ingredients
6 ounces fat-free vanilla yogurt
6 apple cinnamon soy crisps or mini rice cakes, crushed
ВЅ cup sliced strawberries
ВЅ cup blueberries

Directions

Place one-third of the strawberries and blueberries in the bottom of a tall glass. Add half of the yogurt.

Top with another third of the blueberries and strawberries. Cover with half of the apple cinnamon crunchies.

Spoon the remaining yogurt on top and cover with remaining fruit and crunchies.



MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay! blueberry apple

pancake shake-up
PER SERVING (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugars, 13g protein

Ingredients

cup regular oats (not instant) 2 tablespoons dry pancake mix

cup peeled and finely chopped apples Вј cup blueberries Вј cup fat-free liquid egg substitute

1 tablespoon fat-free cottage cheese
Вј teaspoon vanilla extract
1 tablespoon Splenda No Calorie Sweetener (granulated)
Dash of salt





Directions
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tablespoons of water and stir until thoroughly mixed.
Gently fold in apples and blueberries.
Over medium heat, in a large pan sprayed with nonstick spray, evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (after about 3 minutes), gently flip.
Cook for 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy.
MAKES 1 SERVING
blueberry mango madness smoothie
PER SERVING (entire recipe): 165 calories, 1g fat, 10mg sodium, 42g carbs, 6g fiber, 31g sugars, 1g protein

Ingredients
1 cup frozen blueberries, slightly thawed
Вѕ cup frozen mango chunks, slightly thawed
ВЅ packet (one 5-calorie serving) sugar-free powdered orange drink mix

Directions
Combine drink mix with 8 ounces of cold water. Stir well.
Place fruit and drink mixture into a blender, and puree until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass and enjoy!



MAKES 1 SERVING
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
ginormous cereal bowl-anza
PER SERVING (1 bowl): 286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fiber, 12g sugars, 12g protein



Cereal is typically one of my «danger foods» because the recommended serving sizes are laughable, so I end up eating WAY too much of the stuff. And huge bowls of cereal = too many calories. This recipe allows you to eat a seriously gigantic bowl for a reasonable amount of calories. I LOVE, LOVE this breakfast!

Ingredients
1 cup light vanilla soymilk
1 cup puffed wheat cereal
1 cup puffed rice cereal
ВЅ cup puffed corn cereal (like Kix)
Вј cup Fiber One bran cereal (original)
Вј cup blueberries





Directions
Place all ingredients in a bowl and cover with soymilk. Tada!
MAKES 1 SERVING
HG Heads Up!
The average cereal serving size is a cup or less. The average cereal bowl holds way more than that. Fill up that bowl, and there's a good chance you'll be sucking down two to three servings—and two to three times the fat and calories.
eggs bene-chick
PER SERVING (entire recipe): 183 calories, 8g fat, 627mg sodium, 16g carbs, 3g fiber, 3g sugars, 13g protein



For years I avoided Eggs Benedict because it's LOADED with fat and calories. This recipe was created out of sheer necessity (or should I say desperation?).

Ingredients
ВЅ light English muffin
1 large egg
1 slice extra-lean ham
1 tablespoon fat-free mayonnaise
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 teaspoon light whipped butter or light buttery spread, softened 1 teaspoon lemon yogurt (or plain yogurt with a squirt of lemon juice)

Directions
To make sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
Crack egg gently into a small cup or dish, and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
Gently pour the egg into the pot, and allow it to cook for 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up any excess water.
Heat ham and muffin (toast muffin, if desired).
Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if you prefer a thinner sauce). Top muffin with ham and egg, then cover with sauce.
MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay!

Breakfast Shockers!

Steer clear of these b-fast blunders. .



Denny's Fabulous French Toast Platter (1,261 calories, 79g fat) Nothing fabulous about this French flub!



Burger King DOUBLE CROISSAN'WICH w/Double Sausage (680 calories, 51g fat) Croissant + Sausage = Calorie Catastrophe



McDonald's Deluxe Breakfast w/syrup and margarine (1,330 calories, 64g fat) 1,330 calories for breakfast? How embarrassing!



Hardee's Loaded Breakfast Burrito (780 calories, 51g fat) It's loaded alright — with FAT!

chapter two

chop 'til ya drop

chopped salads
hack your salads. all the cool kids are doing it.
Why is there a whole chapter devoted to chopped salads, you ask? Because chopped salads are so much more fun and exciting than regular salads. They're way easier to eat, too (there are no unwieldy lettuce pieces to awkwardly shove in your mouth). That being said, if you're too lazy to hack your ingredients, or just not into chopped salads for some reason, feel free to make any of the salads in this chapter without chopping 'em up. They'll still taste great. As for dressing, the majority of the salads here are listed without it. Use your dressing of choice with any of the recipes, but please be sure to read labels carefully, because even low-fat and fat-free dressings can contain lots of calories. And remember, any time a recipe calls for an ingredient cooked in advance, use nonstick spray or nothing at all. Happy chopping!



rockin' amp; choppin' taco salad
PER SERVING (1 salad): 286 calories, 3.5g fat, 920mg sodium, 42g carbs, 12g fiber, 7g sugars, 24g protein



The big difference between this taco salad and so many high-calorie alternatives is that this one lacks that ridiculously fatty tortilla shell. Good riddance to that! By the way, this salad tastes great with salsa!

Ingredients
3 cups chopped romaine lettuce



cup low-fat veggie chili Вј cup chopped tomatoes

Вј cup shredded fat-free cheddar cheese
2 tablespoons fat-free sour cream
1 tablespoon chopped or sliced black olives
6 baked tortilla chips, crushed
Вј teaspoon taco seasoning mix, dry



Directions
Prepare chili as directed on package. Set aside.

Place lettuce in a large bowl. Top with tomatoes. Add chili and cheese.

Top with olives and sour cream. Then finish off by adding crushed tortilla chips and sprinkling taco seasoning on top.

MAKES 1 SERVING

buffalo chicken choppity chop
PER SERVING (1 salad): 192 calories, 3g fat, 848mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein



To make this salad taste exactly like buffalo wings, you need to use original Frank's RedHot. If you substitute another hot sauce, you may not get the same result. Just a friendly little warning. .

Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped 1 tablespoon Frank's RedHot Original Cayenne Pepper Sauce 1 tablespoon reduced-fat Parmesan-style grated topping ВЅ cup chopped carrots
Вј cup chopped celery

Directions

Place chicken in a small microwave-safe dish. Top with hot sauce and Parmesan. Stir until chicken is coated, then heat for 45 seconds in the microwave.

Place lettuce, carrots, and celery in a large bowl, and then top with the chicken mixture.

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

crazy-delicious cobby chop
PER SERVING (1 salad): 223 calories, 3g fat, 565mg sodium, 16g carbs, 6.5g fiber, 8g sugars, 36g protein

Ingredients

3 cups chopped romaine lettuce 2 ounces cooked boneless skinless lean chicken breast, chopped 2 slices (about 1 ounce) extra-lean turkey bacon ВЅ cup cooked and chopped asparagus ВЅ cup chopped tomatoes Вј cup canned beets, drained and chopped 1 large hard-boiled egg white, chopped 2 tablespoons shredded fat-free mozzarella cheese 1 teaspoon minced scallions

Directions

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.

Place lettuce in a large bowl.

Add your chopped ingredients by placing them on top of the lettuce in individual rows in this order: turkey bacon, cheese, asparagus, chicken, tomatoes, egg white, and beets.

Sprinkle the scallions on top and enjoy!

MAKES 1 SERVING

retro-rific chopped chef salad
PER SERVING (1 salad): 220 calories, 5.5g fat, 943mg sodium, 15g carbs, 4g fiber, 7g sugars, 29g protein



I remember eating chef salad as a child, thinking it was the world's healthiest lunch. Boy was I wrong. But this version is completely guilt-free and delicious. And the calories are so low you can splurge with a little Thousand Island dressing, but stick with the low-fat kind!

Ingredients
3 cups chopped romaine lettuce
1 ounce cooked skinless lean turkey breast, chopped
1 ounce cooked roast beef, chopped
1 ounce cooked ham, chopped
1 Roma tomato, chopped
ВЅ medium cucumber, chopped
1 slice fat-free American cheese, chopped

Directions
Throw all the ingredients in a large bowl, toss, and then serve. Yum.

MAKES 1 SERVING

Salads: Friend or Foe?

See how your favorites stack up. .
Chinese Chicken Salad—885 calories, 50g fat
Taco Salad w/Tortilla Shell—810 calories, 48g fat
Chef Salad—500 calories, 35g fat
Chicken Caesar Salad—775 calories, 56g fat
Cobb Salad—615 calories, 41g fat
Nutritional information based on averages (dressing included).
hacked 'n whacked santa fe shrimp supreme
PER SERVING (1 salad with dressing): 380 calories, 4g fat, 825mg sodium, 62g carbs, 11.5g fiber, 16g sugars, 28g protein

Ingredients
For Salad
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
ВЅ cup grape tomatoes, halved
ВЅ cup chopped red onions ВЅ cup chopped bell peppers (any color) Вј cup canned black beans, rinsed and drained
Вј cup canned sweet corn kernels, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 no-calorie sweetener packet
Вј teaspoon taco seasoning mix, dry
Optional: 1 tablespoon chopped cilantro
For Dressing
3 tablespoons fat-free ranch dressing
1ВЅ teaspoons tomato paste
Вј teaspoon taco seasoning mix, dry



Directions
Preheat oven to 400 degrees.

Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan.

Sprinkle Вј teaspoon of taco seasoning over tortilla strips, and carefully toss them to evenly distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5 to 7 minutes, until strips look crispy. Remove strips, and set aside.

In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro, if using. Place peppers and onions in a small microwave-safe dish, and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.

Add black beans and corn to the veggies. Stir well and then drain vinegar mixture. Place dish in the fridge until chilled.

Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.

Mix dressing ingredients together in a small dish and serve alongside salad.

MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay!

TOP ATE Salad Disasters

In no particular order. .

1. Fried Noodles (100 calories and 5g fat!)
2. Croutons (75 calories and 3g fat!)
3. Bacon (90 calories and 7g fat!)
4. Oil-Soaked Veggies (100 calories and 10g fat!)
5. Mayo-Laden Items (150 calories and 10g fat!)
6. Creamy Dressings (150 calories and 15g fat!)
7. Full-Fat Cheeses (100 calories and 8g fat!)
8. Tortilla Shells (300 calories and 20g fat!)
Nutritional information based on averages for a typical serving.
sliced 'n diced fajita steak salad
PER SERVING (1 salad): 253 calories, 5g fat, 540mg sodium, 30g carbs, 6.5g fiber, 8g sugars, 25g protein

Ingredients
3 cups chopped romaine lettuce
3 ounces raw boneless lean top sirloin steak, sliced
4 ounces Diet Coke
ВЅ small onion, sliced
ВЅ medium yellow bell pepper, sliced
ВЅ medium red bell pepper, sliced
4 baked tortilla chips, crushed
Вј cup salsa
2 tablespoons fat-free sour cream



Directions

Soak steak strips in Diet Coke (use a small bowl). Refrigerate for 30 minutes.

Spray a pan with nonstick spray and set heat to medium-high. Once pan is hot, add steak strips and all of the cola marinade to the pan.

Cook for 1 to 2 minutes, or until outside surface of steak is no longer pink (do not overcook). Remove meat, leaving excess marinade in the pan, and set aside.

Turn heat down to medium. Add onion to the pan with the remaining marinade. Cook onion for about 2 minutes and then add the peppers.

Cook for 1 minute, return steak strips to the pan, and cook for 1 additional minute.

Place lettuce in a large bowl and top with the steak/veggie mixture. Finish off by adding crushed chips, salsa, and sour cream.

MAKES 1 SERVING

Dressing Undressed. .
The naked truth behind some of your favorite salad dressings. .
Caesar—160 calories, 17g fat
Blue Cheese—160 calories, 16g fat
Ranch—150 calories, 16g



Italian—100 calories, 8g fat
Thousand Island—120 calories, 11g fat
Vinaigrette—130 calories, 13g fat
French—150 calories, 14g fat
Nutritional information based on averages for a 2-tablespoon serving.
chinese chicken chop
PER SERVING (1 salad): 245 calories, 2g fat, 129mg sodium, 35g carbs, 10g fiber, 16g sugars, 29g protein

Ingredients
2 cups chopped romaine lettuce
1 cup shredded green cabbage
3 ounces cooked boneless skinless lean chicken breast, chopped ВЅ cup canned mandarin oranges in juice, drained
ВЅ cup canned sliced water chestnuts, drained and chopped 2 tablespoons minced scallions
2 tablespoons Fiber One bran cereal (original)



Directions
Place lettuce and cabbage in a large bowl and toss.

Add oranges and water chestnuts, and then top with chicken.

Sprinkle scallions and Fiber One over salad.

MAKES 1 SERVING

the hg special
PER SERVING (1 salad): 308 calories, 5.5g fat, 525mg sodium, 36g carbs, 9g fiber, 11g sugars, 34g protein



I love this salad sooooo much. It's been a staple in my life for years. I'm happy to finally share it with the world. P.S. Do not fear beets. They work really well here.

Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped 1 Roma tomato, chopped
ВЅ medium cucumber, chopped
Вј cup shredded carrots
Вј cup canned beets, drained and chopped
2 tablespoons canned sweet corn kernels
2 tablespoons chopped red onions
2 tablespoons canned garbanzo beans (chickpeas)
2 tablespoons reduced-fat Parmesan-style grated topping

Directions
Place all ingredients in a bowl and toss well to mix.



MAKES 1 SERVING

hot chick bbq chop
PER SERVING (1 salad): 320 calories, 2.5g fat, 929mg sodium, 48g carbs, 10g fiber, 26g sugars, 32g protein

Ingredients
For Salad
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped ВЅ medium cucumber, chopped
ВЅ cup chopped tomatoes



cup chopped jicama Вј cup chopped red onions

2 tablespoons canned sweet corn kernels
2 tablespoons canned black beans
Optional: 1 tablespoon chopped cilantro
For Sauce
Вј cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
ВЅ teaspoon garlic powder



Directions

Combine all sauce ingredients in a small bowl. Coat chicken in sauce. Heat, if desired.

Place all other ingredients in a bowl and toss until mixed.

Top salad with BBQ chicken and enjoy!

MAKES 1 SERVING

The Greens Scene

Get salad savvy in just seconds. .



When buying dressing at the market, always read labels very carefully. Even those labeled «light» or «reduced-fat» can contain tons of fat and calories.



At a restaurant? Play it safe and go with a drizzle of olive oil (for those healthy fats) and some vinegar or a squirt of lemon. You can also carry low-cal dressing packets in your purse, or request some of the awesome alternatives listed here!



There are many alternatives to fatty dressings that will save calories and fat, but still pack a flavorful punch! Do your waist a favor and reach for salsa, soy sauce, balsamic or red wine vinegar, lemon juice, or Dijon mustard!



Always dip—never pour dressing directly on your salad. You'll use way less and save calories and fat.

chop-tastic veggie salad
PER SERVING (1 salad): 206 calories, 3.5g fat, 405mg sodium, 33g carbs, 11g fiber, 13g sugars, 14g protein

Ingredients
3 cups chopped romaine lettuce
1 veggie burger patty (veggie-based rather than the imitation-meat kind) ВЅ cup chopped red and/or yellow bell peppers
ВЅ cup chopped zucchini and/or yellow squash
ВЅ cup chopped tomatoes
ВЅ cup chopped red onions

Directions

Prepare veggie patty according to the package directions (preferably grilled in a pan with nonstick spray so the outside is crispy).

Place lettuce in a bowl and layer all the veggies on top of it.

Chop veggie patty into bite-sized pieces and evenly distribute on top of salad.

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

hacked 'n whacked blt salad
PER SERVING (1 salad): 208 calories, 4g fat, 899mg sodium, 19g carbs, 7g fiber, 6g sugars, 23g protein
This recipe was co-developed with Weight WatchersВ®.



This one tastes EXACTLY like a BLT!

Ingredients
3 cups chopped romaine lettuce
6 slices (about 3 ounces) extra-lean turkey bacon
2 Roma tomatoes, chopped
1 slice light bread (40 to 45 calories with about 2g fiber)

Directions
Toast the bread slice and set it aside to cool and harden.

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.

Put lettuce and tomatoes in a large bowl. Top with bacon pieces.

Cut bread into bite-sized pieces and put on top of the salad.

MAKES 1 SERVING

В© 2008 Weight Watchers International, Inc. All rights reserved.

pizzalicious chop chop
PER SERVING (1 salad): 206 calories, 6g fat, 770mg sodium, 19g carbs, 6g fiber, 8g sugars, 19g protein

Ingredients
3 cups chopped romaine lettuce
10 bite-sized pieces (about

ounce) turkey pepperoni, chopped 1 large Roma tomato, chopped

Вј cup chopped green bell peppers
2 tablespoons chopped onions
2 tablespoons sliced black olives
Вј cup shredded fat-free mozzarella cheese
2 teaspoons reduced-fat Parmesan-style grated topping

Directions
In a large bowl combine all salad ingredients. Enjoy!

MAKES 1 SERVING



HG Tip:For extra pizza fun, stir together a dressing of tomato sauce, fat-free broth, and Italian spices. Mmmm!!!

big chomp cheeseburger chop
PER SERVING (1 salad): 152 calories, 1g fat, 928mg sodium, 21g carbs, 8g fiber, 8g sugars, 20g protein



This salad is the perfect fix for a cheeseburger craving. Whip up a low-cal special-sauce dressing by mixing equal parts fat-free mayo, ketchup, and Dijonnaise. YUM!

Ingredients
3 cups chopped romaine lettuce
1 Boca Meatless Burger, Original
1 slice fat-free cheese (American or cheddar)
4 slices/chips dill pickle



cup chopped tomatoes 3 tablespoons chopped onions

Directions

Prepare Boca patty according to package directions, in a pan with nonstick spray or in the microwave.

Top patty with cheese slice. Microwave for 20 seconds or until cheese melts. Set aside.

Place lettuce in a large bowl and top with pickles, tomatoes, and onions.

Chop cheese-topped patty into bite-sized pieces and then add to salad.

MAKES 1 SERVING

HG Tip:Swap the pickle chips for cucumber slices and save 310mg sodium.

chapter three

souper douper

soups
grab a spoon. and no slurping, please. .
Soup is awesome. It tastes great, fills you up, and is easy to make. What more could you ask for? Oh, it also helps you cut calories. Studies show that people who eat broth-based soups regularly end up taking in fewer calories throughout the day (it's true!). These soup recipes are all easy to make, really delicious, and low in calories. Keep some in the fridge—they're great to have around for a snack or meal-starter. HG Tip: If you're a sodium-counter, you may want to use low-sodium versions of broths and canned items when making these soups.



freakishly good french onion soup
PER SERVING (1 bowl): 113 calories, 4.5g fat, 897mg sodium, 9g carbs, 1.5g fiber, 2g sugars, 10g protein

Ingredients
1 cup fat-free beef broth
Вј cup thinly sliced onions
ВЅ slice light bread (40 to 45 calories each with about 2g fiber per slice) 1 slice reduced-fat provolone cheese



Directions

Toast bread and set aside. Combine onions and broth in a small saucepan and cook over low heat for 10 minutes.

Pour soup into a microwave-safe soup bowl. Place toasted bread on top of soup and then cover with cheese. Place bowl in the microwave and heat for about 30 seconds or until cheese melts and begins to bubble.

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

perfect plum tomato cabbage soup
PER SERVING (1 generous cup): 35 calories, 0.5g fat, 410mg sodium, 8g carbs, 1.5g fiber, 5g sugars, 1g protein



I am obsessed with this soup! The best way to enjoy it is with Splenda and Frank's RedHot.

Ingredients
4 cups fat-free vegetable broth
6 plum tomatoes, chopped
2 cups chopped green cabbage
Optional: salt, black pepper, garlic salt, Splenda No Calorie Sweetener, Frank's RedHot Original Cayenne Pepper Sauce, Tabasco Pepper Sauce

Directions

Place chopped tomatoes (along with any juice and seeds) in a large pot sprayed with nonstick spray. Cook over medium heat for 2 to 3 minutes, stirring occasionally.

Add broth and cabbage and raise heat to high. Once soup reaches a boil, reduce heat to low and cover. Allow soup to simmer for 5 minutes.

Season to taste with salt, black pepper, and/or any of the other optional ingredients, if desired.

MAKES 5 SERVINGS

egg flower power soup
PER SERVING (1 generous cup): 50 calories, 0.5g fat, 734mg sodium, 6g carbs, 1g fiber, 3g sugars, 6g protein

Ingredients
4 cups fat-free broth (vegetable, chicken, or beef)
ВЅ cup egg whites (about 4 egg whites)
1 small carrot
1 small zucchini
ВЅ medium red bell pepper
3 medium scallions, chopped
1 tablespoon light or low-sodium soy sauce
1 teaspoon lemon juice
Optional: salt, black pepper, 4 lemon wedges



Directions

Pour egg whites into a container with a spout (like a measuring cup). Stir briefly to eliminate any lumps and then set aside.

Cut all veggies into matchstick-sized strips (use a vegetable shredder if you have one). Combine broth, carrots, zucchini, peppers, soy sauce, and lemon juice in a medium pot. Bring to a boil.

Once soup has reached a boil, reduce to medium heat (a low boil) and add scallions. Cook for about 5 minutes, until veggies are limp.

Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!

If you like, season to taste with salt and black pepper, then serve with lemon wedges.

MAKES 4 SERVINGS

Soup It Up!

These add-ins are the perfect way to turn ordinary broth into a full-on meal!
ВЅ cup fresh or frozen vegetables (50 calories, 0.5g fat)
1 chopped veggie burger patty (100 calories, 2.5g fat)
3 ounces lean chicken, beef, or seafood (100 calories, 2g fat)
ВЅ cup beans
—
black, kidney, lima,
etc.
(100 calories, 1g fat)
3 ounces tofu (65 calories, 3g fat)
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat)
Nutritional information based on averages.
sassy salsa pumpkin soup
PER SERVING (1 generous cup): 177 calories, 1g fat, 991mg sodium, 35g carbs, 8.5g fiber, 8g sugars, 9g protein



This recipe was inspired by a Hungry Girl subscriber named Jacqueline. IT ROCKS!!!!!

Ingredients
4 cups fat-free broth (chicken or vegetable)
One 15-ounce can pure pumpkin
One 15-ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels
Вѕ cup salsa
1 tablespoon minced garlic
1 teaspoon chili powder
ВЅ teaspoon ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions

Directions

Spray a medium pot with nonstick spray and bring to medium heat on the stove. Place garlic in the pot. Stir and cook for 1 minute. Add broth and spices, and bring to a simmer.

Add pumpkin and mix well. Add the remaining ingredients, stir, and bring soup to a boil. Reduce heat to low and simmer for 10 minutes.

If you like, top each cup with any of the optional ingredients before serving.

MAKES 4 SERVINGS

spicy tomato soup
PER SERVING (1 cup): 76 calories, 0.5g fat, 550mg sodium, 16g carbs, 3.5g fiber, 10g sugars, 3g protein

Ingredients
4 cups chopped plum tomatoes
2 cups V8 100 % Vegetable Juice
4 teaspoons fat-free powdered non-dairy creamer
2 teaspoons onion powder
2 teaspoons garlic powder
2 tablespoons Frank's RedHot Original Cayenne Pepper Sauce
Salt and black pepper, to taste

Directions

Cook tomatoes in a large pot over medium heat for 5 minutes or until very soft, stirring occasionally. Remove tomatoes from heat and allow to cool for a few minutes.

Transfer tomatoes to a food processor or blender. Pulse briefly to a pulpy puree. Return tomatoes to the pot and add all additional ingredients.

Stir well and continuously while bringing soup to a near boil. Allow to cool slightly before serving.



MAKES 4 SERVINGS

v10 soup
PER SERVING (1 generous cup): 60 calories, 0.5g fat, 377mg sodium, 14g carbs, 3.5g fiber, 7g sugars, 3g protein



Warning: This soup is jam-packed with an INSANE amount of veggies!!!

Ingredients
4 cups fat-free vegetable broth
2 cups chopped green cabbage
1Вј cups chopped celery
1 cup chopped mushrooms
1 cup bean sprouts



cup frozen green beans 1 medium zucchini, diced

2 plum tomatoes, diced

Вѕ cup sliced carrots

ВЅ cup diced onions

5 asparagus spears, chopped

1ВЅ tablespoons tomato paste
1 teaspoon minced garlic
ВЅ teaspoon basil
Вј teaspoon oregano
Вј teaspoon parsley
Salt and black pepper, to taste



Directions

Spray a large pot with nonstick spray. Cook tomatoes, carrots, onions, asparagus, and garlic over low heat for about 5 minutes.

Raise heat to high, add all other ingredients, and stir. Once soup reaches a full boil, lower the heat until soup is just simmering.

Cover and cook for 20 minutes, or until the beans and celery are tender.

MAKES 6 SERVINGS
At-a-Glance Soup Glossary
Know what you're getting yourself into. .
Bisque: a thick cream soup—can be a dieter's nightmare.
Bouillon: this is just a fancy french word for broth. broth-based soups are your best bet.
Chowder: rich (not in a good way) and packed with items like potatoes, cheese, and heavy cream. chowder is filling, but usually fattening. there are light options that are so good you'd swear they're the real deal!
ConsommГ©: a clear soup made by boiling meat, vegetables, etc., to extract their nutritive properties and flavor. a thicker version of a broth, consommГ© is often relatively low in fat and calories.
Cream Of: soups with a fatty cream-based liquid as the main ingredient. beware! look for low-fat versions to get your creamy fix.
Miso: japanese soup/soup base that's low in calories and high in taste.
noodled-up chicken soup
PER SERVING (1 generous cup): 98 calories, 1g fat, 369mg sodium, 6g carbs, 2g fiber, 2g sugars, 16g protein



This soup is as good as Grandma's chicken noodle soup — and it has a tiny fraction of the calories!

Ingredients
4 cups fat-free chicken broth
12 ounces raw skinless boneless lean chicken breast
2 packages House Foods Tofu Shirataki, Fettuccine Shape
1 cup diced celery



cup diced mushrooms

cup diced carrots Вј cup diced onions
2 teaspoons parsley, divided
2 teaspoons minced garlic
1 teaspoon garlic powder
Salt and black pepper, to taste

Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

Directions

Fill a large pot with 8 cups of water. Add chicken breast, garlic powder, and half of the parsley. Set stove to medium-high heat and cook for 20 minutes.

While the chicken is cooking, rinse and drain the shirataki noodles, and pat until thoroughly dry. Cut the noodles into bite-sized pieces and set aside.

Once chicken is fully cooked, pour the contents of the pot into a colander so only the chicken remains. Using two forks shred the chicken into small pieces.

Place all remaining ingredients in the pot, along with the noodles and chicken, and stir well. Bring the soup to a boil and then reduce heat to a simmer. Cover and cook for 15 to 20 minutes.

Turn off the heat and allow the soup to sit for at least 5 minutes.



MAKES 6 SERVINGS

CHEW ON THIS:

The first soup dates back to 6000 B.C., with the main ingredient being hippopotamus bones. Eeeewwww!

kickin' chicken tortilla soup
PER SERVING (1 generous cup): 101 calories, 1g fat, 650mg sodium, 13g carbs, 1.5g fiber, 4g sugars, 11g protein



Heads Up! This one is super-spicy!

Ingredients
3 cups fat-free chicken broth
4 ounces cooked lean skinless boneless chicken breast, shredded
1 cup canned diced tomatoes, undrained
ВЅ cup canned sweet corn kernels
ВЅ cup chopped onions
1 tablespoon chopped jalapeГ±o peppers
1 tablespoon lime juice
1 tablespoon fajita seasoning mix
1 teaspoon minced garlic
Вј teaspoon ground cumin
Вј teaspoon chili powder
6 baked tortilla chips, crushed
Optional toppings: cilantro, fat-free sour cream, fat-free or low-fat shredded cheese

Directions

In a medium pot sprayed with nonstick spray, cook onions, garlic, seasoning, and spices over medium heat until onions soften, 3 to 5 minutes.

Add chicken broth and bring to a boil. Then reduce heat to low and simmer for 10 minutes.

Add the corn and diced tomatoes, and continue to cook for 5 minutes.

Add chicken, jalapeГ±o, and lime juice. Stir for 2 to 3 minutes to thoroughly blend flavors.

Once ready to serve, top each serving with crushed chips and, if desired, cilantro, sour cream and/or cheese.

MAKES 4 SERVINGS

TOP ATE Horrifyingly Fatty Soups
FYI, these stats are for a small 1-cup serving. .
1. New England Clam Chowder (200 calories and 10g fat!)
2. French Onion Soup w/Cheese amp; Toasted Bread Topping (220 calories and 10g fat!)
3. Broccoli Cheddar Soup (250 calories and 16g fat!)
4. Cream of Potato Soup (190 calories and 9g fat!)
5. Chicken Tortilla Soup (160 calories and 10g fat!)
6. Corn Chowder (260 calories and 14g fat!)
7. Cream of Tomato Soup (160 calories and 10g fat!)
8. Lobster Bisque (350 calories and 30g fat!!!)
Nutritional information based on averages for 1-cup servings.
rockin' roasted shrimp amp; asparagus corn chowder
PER SERVING (1ВЅ cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein



This could possibly be one of the best-tasting soups of all time!

Ingredients
4 cups fat-free broth (chicken or vegetable)
12 ounces raw peeled and deveined shrimp, tails removed
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into ВЅ-inch cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
Вѕ cup chopped scallions
1 teaspoon minced garlic
ВЅ teaspoon thyme
Вј teaspoon cayenne pepper
Salt and black pepper, to taste



Directions
Preheat oven to 425 degrees.

Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray.

Spritz shrimp and asparagus with a light mist of nonstick spray and place pan in the oven for about 6 minutes, until shrimp are opaque and cooked through.

Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes.

Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces.

In a large pot sprayed with nonstick spray, cook bell peppers, scallions, corn, and garlic over medium heat for 5 minutes.

Add broth and potato and bring to a simmer. Cook for about 15 minutes or until potato begins to soften.

Add milk, shrimp, asparagus, thyme, and cayenne pepper. Stir and continue to cook for 5 minutes.

Season to taste with salt and black pepper.

MAKES 6 SERVINGS

hot amp; sour soup
PER SERVING (1 generous cup): 105 calories, 4g fat, 352mg sodium, 10g carbs, 1.5g fiber, 2g sugars, 9g protein

Ingredients
3 cups fat-free chicken broth
14 ounces medium-firm tofu, drained and cut into Вј-inch strips
One 8-ounce can sliced water chestnuts, drained and diced
2 cups whole mushrooms
ВЅ cup chopped scallions
Вј cup egg whites (about 2 egg whites)
Вј cup rice vinegar
1ВЅ tablespoons cornstarch
1 tablespoon light or low-sodium soy sauce
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon hot chili paste
ВЅ teaspoon black pepper
Optional: additional hot chili paste



Directions

Place mushrooms in a medium bowl and cover them with hot water. Cover the bowl and let stand for 10 minutes, or until mushrooms are tender.

Drain the water from the bowl, dice mushrooms, and set aside.

In a large pot, combine broth with garlic and Вј cup of water. Bring to a boil. Add mushrooms and water chestnuts, and reduce heat to low. Let simmer for 5 minutes.

Add tofu, rice vinegar, soy sauce, and black pepper. Bring to a boil. Then reduce heat to low and simmer for 10 minutes.

Combine cornstarch with Вј cup of cold water and stir well, until cornstarch dissolves. Add cornstarch mixture to the broth mixture and bring to a boil. Reduce heat to low. Let simmer for 3 to 5 minutes until thickened, stirring frequently.

Slowly pour egg whites into broth mixture in a steady stream, stirring constantly but gently with a spoon.

Remove from heat and stir in scallions, sesame oil, and chili paste. For super-spicy soup, add more chili paste to taste.

MAKES 6 SERVINGS

CHEW ON THIS:

Wyler's (the bouillon people) once stirred up the World's Largest Bowl of Soup: a 662-gallon bowl of Beef Vegetable!

kazu's special eggplant amp; shrimp soup
PER SERVING (1 cup): 68 calories, 0.5g fat, 998mg sodium, 9g carbs, 1.5g fiber, 6g sugars, 8g protein



This soup was created by my friend Kazu (the greatest sushi chef on the planet). He serves it at his restaurant in Studio City, California. After eating this soup several times a week for years, I decided it was too delicious to NOT tell the world about it, and I convinced Kazu to share his secret recipe with me. Here it is. Some of the ingredients are a bit hard to find, but PLEASE FIND THEM, AND MAKE THIS SOUP SOON!!!

Ingredients
5 ounces cooked cocktail (medium-small) shrimp
ВЅ cup udon noodle soup base concentrate (found at Japanese markets)
2 cups peeled and cubed eggplant (1-inch cubes), use Japanese eggplant if available 1 fresh Anaheim or banana pepper, deseeded and chopped
1 cup shiitake mushrooms, chopped

Directions

In a medium pot, combine soup base with 3ВЅ cups of water and bring to a boil.

Add all the veggies, reduce heat to low, and simmer for 15 minutes.

Then add the shrimp to the soup. Cook for another 2 minutes or until shrimp are thoroughly heated.



MAKES 5 SERVINGS

HG Tip:This soup tastes even better the next day (as soups often do!).

southwestern surprise
PER SERVING (1 generous cup): 168 calories, 1g fat, 702mg sodium, 29g carbs, 6.5g fiber, 6g sugars, 9g protein



Not to sound like a cheesy commercial, but this soup is so thick, it «eats like a meal.» It's almost too easy to prepare a super-sized batch, and it tastes even better the next day! (HG Tip: Freeze leftovers in individual servings for microwavable, super-filling, guilt-free snacks!)

Ingredients
4 ounces cooked extra-lean ground beef, drained
One 16-ounce package frozen sweet corn kernels
Two 15-ounce cans pinto beans, rinsed and drained
One 15-ounce can black beans, rinsed and drained
Three 14.5-ounce cans no-salt-added diced tomatoes
One 14.5-ounce can Italian-style diced tomatoes
1 envelope taco seasoning mix
1 envelope ranch dip/dressing mix
Вј cup minced onions
Salt and black pepper, to taste

Directions

Pour the tomatoes and corn into a large pot. Add remaining ingredients and stir thoroughly. Bring to a boil.

Reduce heat to low and let simmer for 15 minutes.

Remove from heat and allow soup to sit for at least 5 minutes. Add salt and pepper to taste.

MAKES 12 SERVINGS

chapter four

let's do lunch

lunches and mini meals
it's midday munchie madness!
Are you a mini-meal maniac? Love filling up on lots of 150-to 300-calorie or so eats throughout the day? The recipes in this chapter are great little snacks or small meals. There are sandwiches, wraps, kabobs (everything tastes better on a stick), stir-frys, and more—and all are awesome. Since this chapter is over flowing with recipes, let's not waste any time yapping about 'em. Dig in. .



rockin' tuna melt
PER SERVING (1 sandwich): 212 calories, 2.5g fat, 929mg sodium, 27g carbs, 6g fiber, 7g sugars, 24g protein

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice) 2 ounces canned tuna packed in water, drained and flaked

1 tablespoon fat-free mayonnaise
1 tablespoon chopped carrots
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 slice fat-free American cheese
2 slices tomato
Salt and black pepper, to taste

Directions

To make tuna salad, combine tuna, mayo, Dijonnaise, and carrots in a small bowl. Add salt and pepper to taste.

Toast bread slices and then place them on a nonstick baking pan. Pile all of the tuna salad onto one slice of bread. Place tomato on the other slice of bread and cover with cheese.

Place pan in the oven or toaster oven and broil until cheese has melted.

Place the cheese-topped bread slice on top of the tuna-topped slice. Cut sandwich in half and enjoy!

MAKES 1 SERVING

guilt-free 1-2-3 blt
PER SERVING (1 sandwich): 141 calories, 2g fat, 549mg sodium, 22g carbs, 6g fiber, 4g sugars, 11g protein

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice) 2 slices (about 1 ounce) extra-lean turkey bacon

2 leaves romaine lettuce
2 slices tomato
2 teaspoons fat-free mayonnaise



Directions

Toast bread. Meanwhile, prepare bacon according to package directions, either in a pan with nonstick spray or in the microwave.

Smear a teaspoon of mayo on each slice of bread. Break bacon slices in half. Top one slice of bread with the bacon, lettuce, and tomato.

Add the other bread slice, cut sandwich in half, and pig out!

MAKES 1 SERVING

HG Tip:Try it served with a side of pickles. Yummmmmm!

my big fat greek pita
PER SERVING (2 pita halves): 219 calories, 1.5g fat, 365mg sodium, 43g carbs, 9.5g fiber, 10g sugars, 14g protein

Ingredients
1 whole wheat (or high-fiber) pita
2 ounces fat-free plain Greek yogurt
1 small onion, sliced
ВЅ cup sliced red and green bell peppers
2 cups fresh spinach
ВЅ cup cherry tomatoes, halved
Salt, black pepper, oregano, and garlic powder, to taste
Optional: red pepper flakes

Directions
Cut pita in half and toast, if desired.

In a small dish, combine yogurt with salt, black pepper, oregano, and garlic powder (season to taste). Add red pepper flakes if you want your pita super-spicy.

In a pan sprayed with nonstick spray, cook onion and peppers over medium heat for 5 to 7 minutes.

Add spinach and tomatoes, and cook until spinach wilts.

Remove all veggies from heat and combine with the yogurt sauce. Stuff pita halves with veggie mix.

MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay!

bbq-rific chicken wrap

PER SERVING (1 wrap): 274 calories, 4g fat, 673mg sodium, 40g carbs, 10g fiber, 17g sugars, 27g protein



I created this recipe after visiting Memphis (one of my favorite food cities). You'll swear you're eating an authentic pulled chicken BBQ sandwich — slaw 'n all!

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2ВЅ ounces cooked boneless skinless lean chicken breast, chopped or shredded

cup prepared coleslaw (packaged or from deli counter) 2 tablespoons barbecue sauce

Directions

Using a strainer, rinse coleslaw until water runs clear (this will remove all the excess fatty mayo but leave in the flavor). Pat slaw dry.

In a bowl, mix chicken, slaw, and barbecue sauce until thoroughly combined. Set aside.

Microwave tortilla until slightly warm. Place chicken mixture in the center of the tortilla.

Wrap tortilla up by folding in the sides first and then rolling it up tightly from the bottom. Place on a plate, seam-side down, and heat in the microwave for an additional 25 seconds.

MAKES 1 SERVING

oatstanding veggie patties
PER SERVING (1 patty): 70 calories, 0.5g fat, 585mg sodium, 16g carbs, 5g fiber, 3g sugars, 4g protein



These patties are super-low-cal and high in fiber! And not only are they great for lunch or dinner, they're also perfect for breakfast! BTW, if you accidentally ate all five of these in one sitting (oops!), you'd only take in 350 calories, and you'd down a whopping 25 grams of fiber. Wow!

Ingredients

cup regular oats (not instant) ВЅ cup Fiber One bran cereal (original)

1 cup diced onions

1 cup diced red and green bell peppers
1 cup diced mushrooms
1 cup diced green beans
Вј cup fat-free liquid egg substitute
2 teaspoons light or low-sodium soy sauce
1 teaspoon salt
Вј teaspoon black pepper
Вј teaspoon garlic powder

Directions

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Set aside.

Next, place oats in a small dish. Add about

cup of boiling water to oats (just enough to cover them) and set aside as well.

In a medium pot sprayed with nonstick spray, cook vegetables for 5 minutes over medium-high heat, stirring occasionally.

Remove pot from heat and transfer veggies, with a slotted spoon, into a large bowl. Allow veggies to cool for several minutes. (If veggies have a lot of excess moisture, use a paper towel to soak it up.)

Add softened oats, ground Fiber One, soy sauce, salt, black pepper, garlic powder, and egg substitute to veggies. Stir thoroughly to combine. Make sure mixture is well blended.

Form mixture tightly into 5 balls and place them on a large plate. Cover and allow to cool and set in the fridge for several hours. (The longer they sit in the fridge, the better they'll keep their shape when you cook 'em.) Don't worry if they are a little bit watery—they'll firm up when cooking.

Using a spatula, flatten them into patties in a pan sprayed with nonstick spray and cook for about 5 minutes per side over medium heat (flip gently, so they keep their shape).

MAKES 5 SERVINGS
HG Tip:Load 'em up with your favorite burger condiments like pickles, ketchup, and mustard.

For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
veggie tuna wrap explosion
PER SERVING (1 wrap): 215 calories, 3.5g fat, 886mg sodium, 30g carbs, 10g fiber, 5g sugars, 21g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces canned tuna (packed in water), drained and flaked

2 tablespoons broccoli coleslaw mix (or regular slaw mix), dry
1 tablespoon chopped dill pickle
1 tablespoon chopped red onions
2 small tomato slices, halved
1 tablespoon fat-free mayonnaise
2 teaspoons Hellmann's/Best Foods Dijonnaise





Directions
Microwave tortilla until slightly warm. Set aside.
Combine tuna, mayo, and Dijonnaise. Add pickle, onions, and slaw. Mix well.
Place tuna mixture in the center of your tortilla. Add tomato slices, then fold in tortilla sides and roll it up tightly. Enjoy!
MAKES 1 SERVING
HG SANDWICH SHOCKER!
Think the average tuna sandwich is your best bet for a light lunch? Sorry, Charlie! Our fishy friend from the sea is often swimming in fat-filled mayo. A tuna salad sandwich can actually have more calories than a 12-ounce filet mignon. Eeeek!

Your Office = Your Gym?
No time to head out for a workout? Turn simple office staples (as in common items, not the pointy metal pieces used to secure documents!) into an at-work gym. Try doing a few of these fun fitness drills periodically throughout the day. .
Cardio Quickies: walk some stairs in your office building for 5 minutes (if there are no stairs, walk around the office at a quick pace). for a heart-pumping challenge, take stairs two at a time.
Chair Squats: while sitting, lift your butt off the seat and hover over your chair for 2 to 3 seconds. stand up and then repeat.
Chair Dips: make sure your chair is stable. place your hands on the chair, next to your hips. walk your feet out and move your hips in front of your chair, and bend your elbows, lowering your body until your elbows are at a 90-degree angle. return to starting position and repeat.
Ab Recliners: again, be sure your chair is stable. sit on the edge of your chair, arms extended in front. keeping your back straight, contract your abs and slowly lower your torso toward the back of your chair. hold for 2 to 3 seconds, and then slowly return to starting position. repeat.

Core Curls: cross your arms over your chest and sit up straight. contract your abs and curl your shoulders toward your hips, pulling abs in. hold for 2 seconds, return to start and repeat.

crab-ulous smothered burrito
PER SERVING (1 burrito): 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces drained white crabmeat

1 cup broccoli florets
Вј cup canned black beans
Вј cup green enchilada sauce
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
Вј teaspoon lemon pepper seasoning
ВЅ teaspoon parsley
Optional topping: additional fat-free sour cream





Directions
Preheat oven to 375 degrees.
Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.
Microwave tortilla until slightly warm.
Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.
Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.
Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.
Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.
MAKES 1 SERVING
HG Tip:Save around 300mg of sodium by skipping the sauce and enjoying your burrito NAKED (the burrito—you can actually wear clothes).
CHEW ON THIS:
If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes!
too-good turkey club wrap
PER SERVING (1 wrap): 275 calories, 4g fat, 1,035mg sodium, 29g carbs, 9.5g fiber, 6g sugars, 35g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces cooked skinless lean turkey breast, chopped

2 slices (about 1 ounce) extra-lean turkey bacon
1 slice fat-free American cheese
2 leaves romaine lettuce
2 tablespoons diced tomatoes
5 cucumber slices
1 tablespoon fat-free mayonnaise

Directions

Over medium heat, cook bacon strips in a pan sprayed with nonstick spray until crispy (about 5 minutes). Once cool enough to handle, chop bacon into small pieces.

Combine turkey, bacon, mayo, and tomatoes in a small bowl. Mix thoroughly.

Microwave tortilla until slightly warm. Lay the tortilla out on a piece of foil (a little larger than the tortilla) with about a 2-inch section of the tortilla extending over the foil.

Tear lettuce into bite-sized pieces. Place cheese, lettuce, cucumber slices, and turkey mixture into the center of the tortilla.

Fold the right side of the tortilla in at a diagonal. Then fold the left side in at a diagonal. Flip the bottom up to prevent the contents from falling out. Wrap the foil around the tortilla in the same manner. The end result will be a waffle-cone-style wrap!

MAKES 1 SERVING
HG Tip:You can easily enjoy this wrap without the tortilla! Instead of tearing the lettuce leaves into bite-sized pieces, use them as the outer part of the wrap. You can wrap the foil around the leaves the same way as in the tortilla version. The Turkey Club Lettuce Wrap comes in at about 145 calories, and it rocks!



For a pic of this recipe, see the photo insert. Yay! Wrap It Up Right! A Tortilla Tutorial
Everything you need to know to succeed in the wonderful world of wraps. .
Step 1: slightly warm your tortilla by microwaving it for about 10 seconds. doing so will make it easier to work with, and it'll also taste better.
Step 2: place your stuff in the center of your tortilla. first fold the sides in (a few inches), and then fold the bottom to the center, creating an envelope around your filling. use a fork to smoosh any attempted escapees into the pocket you've created.
Step 3: slowly roll your tortilla upward until you reach the top. voilГ!



yummilicious veggie burger wrap
PER SERVING (1 wrap): 253 calories, 6.5g fat, 941mg sodium, 35g carbs, 13g fiber, 4g sugars, 18g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 1 veggie burger patty (veggie-based rather than the imitation-meat kind) 1 wedge The Laughing Cow Light Original Swiss cheese

3 tablespoons chopped mushrooms
1 tablespoon chopped onions
Optional condiments: ketchup, mustard, fat-free mayonnaise, salsa

Directions

Microwave tortilla until slightly warm. Lay the tortilla out and spread the cheese wedge evenly on top of it.

In a pan sprayed with nonstick spray, cook the veggie patty over medium heat. (Refer to the package for exact cooking time.) Once patty is half-cooked, remove it from the pan and chop into bite-sized pieces.

Place the onions and patty pieces in the pan and continue cooking for 1 minute. Then add mushrooms, stir, and cook for 2 additional minutes or until veggies are fully cooked.

Remove pan from heat and allow to cool slightly. Evenly spoon mixture into the center of the cheese-covered tortilla. If desired, top with guilt-free condiments.

Fold in the sides of the tortilla and roll it up. Place on a microwave-safe plate, seam-side down, and heat for 30 seconds.

MAKES 1 SERVING
veggie-friendly asian lettuce wraps
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein

Ingredients

6 medium iceberg lettuce leaves (or leaves from another round, firm head of lettuce) 6 ounces ground-beef-style soy crumbles, defrosted if previously frozen 1 cup canned sliced water chestnuts, drained and chopped

Вѕ cup chopped shiitake mushrooms
1 cup bean sprouts
ВЅ cup chopped scallions
2 tablespoons light or low-sodium soy sauce
1 tablespoon dark brown sugar (not packed)
2 teaspoons chili garlic sauce (found in the Asian foods aisle)
ВЅ teaspoon sesame oil





Directions
Combine soy sauce, sugar, garlic sauce, and sesame oil in a small dish. Mix well and set aside.
Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients, except for the scallions and lettuce leaves, into the pot. Add the prepared sauce and stir. Cook for 2 to 3 minutes.
Add scallions, cook for 1 minute more and remove from heat.
Divide mixture evenly among the 6 lettuce «cups» and enjoy.
MAKES 2 SERVINGS
weeeee. . veggie wheels!
PER SERVING (6 pieces): 143 calories, 2.5g fat, 506mg sodium, 27g carbs, 10g fiber, 3g sugars, 10g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) Вј cup chopped red bell peppers

ВЅ cup fresh spinach (stems removed)
1 tablespoon chopped tomatoes
1 tablespoon chopped scallions
1 tablespoon fat-free cream cheese
Вј teaspoon ranch seasoning mix, dry





Directions
In a small bowl, combine cream cheese and ranch seasoning until smooth and mixed thoroughly.
Microwave tortilla until slightly warm. Lay the tortilla on a flat surface and evenly spread cream cheese mixture on top of it.
Place spinach, red peppers, scallions, and tomatoes evenly over cheese layer. Very tightly roll the tortilla up from one end to the other, creating a pinwheel of layers, as opposed to a burrito. Wrap the tortilla securely in plastic wrap and place it in the fridge for at least 1 hour.
When you're ready to eat, remove the plastic wrap and cut off both ends of the wrap (where the tortilla does not fully wrap around). Slice the rest of the wrap into 6 circular pieces. Enjoy!
MAKES 1 SERVING
HG Tip:Try making a bunch of these cute rolls, and put together a big tray for your next party. They'll be a hit!
More Tips 'n Tricks for Burning Calories at the Office!
Remember, the more calories you burn, the more HG recipes you can enjoy. .



Use the restroom on a different floor and take the stairs to get there.



Walk as much as possible—hand-deliver documents and visit people in their offices down the hall instead of calling them.



Set your cell phone alarm to go off every few hours to remind you to walk around a little bit—get moving!
rockin' shrimp pad thai
PER SERVING (ВЅ of recipe): 242 calories, 3g fat, 1,101mg sodium, 29g carbs, 9g fiber, 11g sugars, 27g protein



This Pad Thai is as good as any I've ever tasted — and it is insanely low in fat and calories compared to the real thing!

Ingredients
2 packages House Foods Tofu Shirataki, Fettuccine Shape
4 ounces cooked medium shrimp
2 cups chopped broccoli
1ВЅ cups bean sprouts
Вѕ cup chopped scallions
ВЅ cup fat-free liquid egg substitute
2 tablespoons canned tomato sauce
2 tablespoons light or low-sodium teriyaki sauce
1 tablespoon chili garlic sauce (found in the Asian foods aisle)
1 teaspoon reduced-fat peanut butter
2 tablespoons Splenda No Calorie Sweetener (granulated)



Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

Directions

Rinse and drain shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Cut noodles into pieces about 3 inches in length. Set aside.

In a small bowl, combine tomato sauce, teriyaki sauce, chili garlic sauce, peanut butter, and Splenda, and stir thoroughly. Set aside, as well.

Spray a wok or large pan with nonstick spray and set heat to medium-high. Once pan is hot, add egg substitute. Stirring constantly, cook for 1 minute or until egg is soft-scrambled.

Add broccoli, sprouts, and scallions, and cook for 2 minutes. Then add noodles, sauce mixture, and shrimp. Stir thoroughly, and cook for 3 minutes or until dish is heated throughout.

MAKES 2 SERVINGS
HG Tip!
Find yourself starved by dinnertime if you eat lunch early, but notice your stomach's growling all morning if you wait 'til late afternoon? Split your lunch up into two mini meals for all-day energy and ultimate satisfaction.
mexi-tato
PER SERVING (1 potato): 277 calories, 0.5g fat, 618mg sodium, 55g carbs, 8g fiber, 3g sugars, 12g protein

Ingredients
1 medium (8-ounce) baking potato
2 tablespoons fat-free liquid non-dairy creamer
2 tablespoons shredded fat-free cheddar cheese
Вј cup canned black beans
ВЅ teaspoon taco seasoning mix, dry
2 tablespoons chopped tomatoes
1 tablespoon chopped scallions
Dash of salt
Dash of black pepper
Optional topping: fat-free sour cream





Directions
Pierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.
Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.
Next, heat black beans in the microwave.
Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.
Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!
MAKES 1 SERVING
TOP ATE Fatty, High-Cal Sandwich Disasters
It's sandwich insanity. .
1. Tuna Melt (800 calories and 50g fat!)
2. Bacon Cheeseburger (775 calories and 45g fat!)
3. Reuben (750 calories and 40g fat!)
4. Meatball Sub (675 calories and 30g fat!)
5. Turkey Club (700 calories and 35g fat!)
6. Grilled Cheese (650 calories and 45g fat!)
7. Fried Fish Sandwich (600 calories and 30g fat!)
8. Philly Cheesesteak (750 calories and 35g fat!)
Nutritional information based on averages.



saucy bbq seafood skewers
PER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein

Ingredients
For Skewers
4 ounces raw Atlantic salmon
4 ounces large raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini
For Sauce
Вј cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
ВЅ teaspoon garlic powder

Directions

Cut scallops into halves or quarters, depending on their size, so that they are just slightly larger than the shrimp. Cut salmon and zucchini into chunks about the same size as the scallops.

Place all veggies and seafood onto 4 skewers, alternating the order.
Combine sauce ingredients in a small dish. Set aside.
Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.
Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.
Drizzle or brush sauce over skewers immediately after removing them from heat.
MAKES 2 SERVINGS
What About Kabob?
Get skewer savvy NOW!



Always leave at least 1 inch of space on both ends of each skewer. This will make them easier to handle and flip.



If using wooden skewers, soak them for 20 minutes in water to prevent burning.



When whipping up your own kabob creations, pair foods on skewers based on their cooking times. Shrimp, scallops, mushrooms, and tomatoes all cook pretty quickly. Chicken, steak, onions, and potatoes all take longer. Or, slightly steam-cook the foods that take longest to grill before you skewer 'em. That way you can throw everything on to cook at once without worry!



For a fun twist, soak wooden skewers in your favorite non-oil-based liquid, like orange juice, balsamic vinegar, or soy sauce. This will season your kabobs from the inside out, while adding barely any calories or fat!



Mix it up! Toss some fruit chunks on your kabobs and you'll satisfy your sweet tooth before you finish your meal! Tough, firm fruits like pineapple, mango, melon, and pear work best.
citrus-y stir-fry shrimp
PER SERVING (ВЅ of recipe): 282 calories, 3.5g fat, 1,125mg sodium, 26g carbs, 5g fiber, 11g sugars, 38g protein

Ingredients
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
ВЅ cup canned sliced water chestnuts, drained and halved



cup freshly squeezed orange juice (straight from the fruit, no cheating!) ВЅ teaspoon cornstarch

2ВЅ teaspoons Splenda No Calorie Sweetener (granulated)
3 tablespoons light or low-sodium soy sauce
2ВЅ teaspoons minced garlic
Optional: 2 tablespoons chopped scallions

Directions
Bring a medium pot filled two-thirds of the way with water to a boil.
Meanwhile, in a small dish, combine orange juice, soy sauce, Splenda, cornstarch, and garlic (if using scallions, add those as well). Mix thoroughly and transfer to a small saucepan. Set heat to low and cook for 5 minutes, stirring often.
Remove sauce from heat, transfer back to the small dish, and set aside.
Once the pot of water has reached a full boil, add shrimp. Cook until shrimp are opaque (about 35 seconds for large shrimp). Drain water, and rinse shrimp in cold water and set aside.
In a large pot or wok sprayed with nonstick spray, cook snow peas and mushrooms at medium heat, stirring occasionally, for 5 to 7 minutes. (Veggies should still be crisp.)
Add shrimp, water chestnuts, and sauce. Stir and continue to cook for 2 to 3 more minutes, until entire dish is thoroughly heated and mixed.
MAKES 2 SERVINGS
HG Tip:To make juicing an orange easier (if you don't have a fancy juicer), roll the fruit around on the counter before cutting it.
CHEW ON THIS:
People who eat their biggest meal of the day at lunchtime tend not to overindulge in the evening, which keeps those late-night snacking pounds from packing on.
loaded 'n oated veggie pizza
PER SERVING (1 pizza): 231 calories, 2g fat, 870mg sodium, 37g carbs, 11g fiber, 6g sugars, 24g protein



The Fiber One 'n oat crust is definitely unique — and it makes this pizza crazy-high in fiber and slightly sweet!

Ingredients
Вј cup Fiber One bran cereal (original)
Вј cup regular oats (not instant)
Вј cup fat-free liquid egg substitute



cup shredded fat-free mozzarella cheese 1 tablespoon diced mushrooms

1 tablespoon diced green bell peppers
1 tablespoon diced onions



cup canned tomato sauce ВЅ teaspoon garlic powder

Optional: salt, black pepper, oregano, additional garlic powder, onion powder, red pepper flakes, etc.



Directions
Preheat oven to 400 degrees.
Place oats and Fiber One in a blender or food processor and grind until a breadcrumb-like consistency is reached. In a small bowl, combine the «breadcrumb» mixture, egg substitute, and garlic powder. Mix well.
Over medium-high heat, spoon mixture into a pan sprayed with nonstick spray and smooth into a circular shape (larger for a thin crust, smaller for a thick crust). Allow to cook until the bottom is slightly browned (about 2 minutes) and then gently flip. Once both sides are slightly browned, remove crust from the pan and place it on a plate to cool.
Remove pan from heat and respray. Cook diced veggies in the pan over medium-high heat for 1 to 2 minutes. Remove from heat.
Season tomato sauce, to taste, with any of the optional ingredients and mix well. Pour sauce evenly onto the oat/cereal crust.
Next, evenly top crust—first with the cheese and then with the veggies. Place pizza directly on the oven rack and cook for 10 minutes.
If you like, season your pizza with more optional ingredients. Cut into quarters for four times the fun!
MAKES 1 SERVING



For a pic of this recipe, see the photo insert. Yay!

For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.

hawaiian pineapple chicken skewers
PER SERVING (2 skewers): 178 calories, 1.5g fat, 751mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 23g protein

Ingredients
ВЅ cup pineapple juice
6 ounces raw boneless skinless lean chicken breast
4 medium white mushrooms
ВЅ medium onion, cut into 8 slices
ВЅ medium yellow bell pepper, cut into 4 slices
ВЅ medium red bell pepper, cut into 4 slices
ВЅ medium green bell pepper, cut into 4 slices
ВЅ cup pineapple (4 chunks)
2 tablespoons teriyaki sauce





Directions
Cut the chicken breast into 12 chunks. Place them in a small bowl and then cover with pineapple juice. Cover the bowl and let chicken marinate in the fridge for at least 30 minutes.
Once the chicken has marinated, drain the pineapple juice from the bowl. Evenly distribute the chicken, pineapple, and veggies among 4 skewers. Suggested stacking per skewer: 1 slice onion, 1 slice green pepper, 1 chicken chunk, 1 pineapple chunk, 1 chicken chunk, 1 slice yellow pepper, 1 mushroom, 1 chicken chunk, 1 slice red pepper, 1 slice onion.
In a large pan sprayed with nonstick spray, cook kabobs over medium-high heat for about 10 minutes, flipping halfway, or until desired texture is reached and chicken is cooked thoroughly.
Drizzle with teriyaki sauce immediately before serving.



MAKES 2 SERVINGS
HG Tip:Feel free to use an indoor or outdoor grill for cooking these skewers instead. Just make sure the chicken is fully cooked before chowing down!

chapter five

junk food junkie

fast-food makeovers
ditch the drive-thru. pig out at home.
Americans spend over 120 billion dollars on fast food every year (probably because it tastes good and is convenient). Well, the swaps in this chapter are not only delicious, they're also easy to make. And making better-for-you junk food is really fun (yeah, we're dorks!). There's nothing quite like that «Eureka!» feeling you get when you discover a brilliant way to turn some high-cal, fatty dish into something healthy. This chapter contains a bunch of recipes that feature HG's famous Fiber One «breadcrumbs.» They can literally help you turn almost any deep-fried item into something baked, crunchy, and good for you. You'll also find guilt-free swaps for nachos, fries, giant burgers, pizza, and more. .



hg's famous bowl
PER SERVING (1 bowl): 288 calories, 6.5g fat, 967mg sodium, 43g carbs, 5g fiber, 7g sugars, 18g protein

Ingredients
1 breaded-chicken-style soy patty
1 cup peeled and cubed butternut squash
Вј cup fat-free chicken gravy, heated
1 ounce fat-free milk
2 tablespoons canned sweet corn kernels, heated
2 tablespoons shredded fat-free cheese (cheddar or American) Salt and black pepper, to taste

For the 411 on getting perfectly cubed squash, take a peek at «Butternut Squash Basics» on page 279!

Directions

In a covered dish, microwave butternut squash pieces with Вј cup of water for 4 to 6 minutes or until tender. Drain excess water and then mash squash with the milk. Season to taste with salt and black pepper.

Place mashed squash in a medium bowl. Next, sprinkle corn over the squash.

Prepare «chicken» patty according to package directions, in the microwave or in a pan with nonstick spray, and then cut into small pieces.

Place patty pieces on top of the corn-topped squash. Drizzle with gravy. Top with shredded cheese and enjoy!

MAKES 1 SERVING

ooey-gooey chili cheese nachos
PER SERVING (1/6 th of recipe): 216 calories, 3.5g fat, 671mg sodium, 36g carbs, 4g fiber, 3g sugars, 13g protein



These nachos are soooo good. And the cheese sauce can be used in tons of other recipes, too. Don't forget that!

Ingredients
One 7-ounce bag baked tortilla chips
1 cup low-fat turkey or veggie chili
Вѕ cup salsa
ВЅ cup light soymilk
3 ounces fat-free block cheddar cheese
1 wedge The Laughing Cow Light Original Swiss cheese
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream



Directions

Place all three cheeses in a saucepan with the soymilk. Heat over low heat, stirring occasionally. Continue until all cheeses have melted and your cheese sauce is thoroughly mixed and hot.

Prepare chili according to package directions. Microwave chips in a bowl until warm and then spread them out on a large platter.

Pour your cheese sauce over the chips. Top with chili. Spoon salsa and sour cream on top and, voilГ, your nachos are ready!

MAKES 6 SERVINGS



For a pic of this recipe, see the photo insert. Yay!

bake-tastic butternut squash fries
PER SERVING (ВЅ of recipe): 125 calories, 0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein



Warning: You may become addicted to these fries and find yourself making them daily once you try 'em!

Ingredients

1 medium butternut squash (about 2 pounds—large enough to yield 20 ounces uncooked flesh)

teaspoon kosher salt

Directions
Preheat oven to 425 degrees.

Use a sharp knife to remove the ends of the squash. Cut squash in half widthwise (making it easier to manage) and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise and then scoop out all seeds.

Next, cut squash into French fry shapes. Use a crinkle cutter to make authentic-looking crinkle-cut fries (they'll taste great any way you slice 'em, though). Using a paper towel, pat squash pieces firmly to absorb any excess moisture.

Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with salt. Toss squash to evenly distribute salt and then transfer to a large baking pan sprayed with nonstick spray. Use 2 pans if needed. Squash pieces should lie flat in the pan.

Place pan(s) in the oven and bake for 40 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy.

MAKES 2 SERVINGS

HG Tip:
Serve with ketchup, mustard, sugar-free maple syrup, or however else you enjoy regular fries or sweet potato fries!
For b-nut squash cooking tips (and more squash-tastic recipes), visit the butternut squash section of the «Fun With. .» chapter on page 276!

HG SHOCKER!
An average 6-ounce serving of French fries contains about 500 calories and 25 grams of fat. But a 6-ounce potato only contains about 130 calories and virtually no fat. That means when you order up those fries, you're ingesting more than 350 calories and about 25 fat grams of pure oil! Eww. .



super-skinny skins
PER SERVING (4 pieces): 157 calories, 1g fat, 271mg sodium, 28g carbs, 4.5g fiber, 1g sugars, 10g protein

Ingredients
3 medium (8-ounce) baking potatoes
ВЅ cup shredded fat-free cheddar cheese
2 tablespoons imitation bacon bits
Optional toppings: chopped scallions, fat-free sour cream, salsa

Directions
Preheat oven to 375 degrees.

Pierce potatoes several times with a fork. Place potatoes on a microwave-safe plate. Microwave for 4 minutes.

Turn potatoes over and return them to microwave for 4 more minutes. Allow them to cool for a few minutes.

Cut potatoes in half lengthwise. Using a fork, gently scrape out the bulk of the flesh. Place the empty potato shells on a baking dish spritzed with nonstick spray. Place dish in the oven and cook for 8 to 10 minutes, depending on how crispy you like your potato skins.

Evenly distribute cheese and bacon bits on top of potato skins. Return skins to the oven until the cheese has melted.

Cut each potato skin in half. If desired, top with scallions and serve with sour cream and/or salsa.

MAKES 3 SERVINGS

Junk Food Face Off!

In this corner. .
Onion Rings vs. French Fries
1 medium order of onion rings (about 4.5 ounces) = 450 calories and 25g fat
1 medium order of French fries (about 5 ounces) = 415 calories and 19g fat
Ounce for ounce, onion rings have about 20 percent more calories than French fries and nearly 35 percent more fat!!!!
Milkshake vs. Ice Cream Float
1 vanilla milkshake = 670 calories and 27g fat
1 ice cream float made with vanilla ice cream = 360 calories and 14g fat
An ice cream float clocks in with 310 fewer calories and saves you 13 grams of fat! Order it made with diet soda instead of regular and you'll save another 140 calories!
Hamburger vs. Fish Sandwich
1 fast-food regular hamburger = 280 calories and 10g fat
1 fast-food fried fish sandwich = 500 calories and 23g fat
Surprise. . That fishy fried sandwich contains more than twice the fat of the burger, and it's loaded with a lot more calories, too!
Pretzels vs. Potato Chips
1 ounce pretzels = 110 calories and 1g fat
1 ounce potato chips = 155 calories and 10g fat
Choosing chips over pretzels can be a fat-astrophe, as chips typically have ten times as much fat!
Nutritional information based on averages.



lord of the onion rings
PER SERVING (entire recipe): 153 calories, 1g fat, 379mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein



Using Fiber One as a low-cal, high-fiber way to fake-fry is one of the greatest ideas I've ever had. I roll pretty much everything in F1 «breadcrumbs» and bake it. IT ROCKS!!!

Ingredients
1 large onion
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

For the 411 on faux-frying with Fiber One, see page 113!



Directions
Preheat oven to 375 degrees.

Cut the ends off of the onion, and remove the outer layer. Cut onion into ВЅ-inch-wide slices, and separate into rings.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One «breadcrumbs» into a small dish and mix in salt, and any optional spices you like.

Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the «breadcrumbs» (give each ring a shake after the egg bath).

Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

MAKES 1 HUMONGOUS SERVING



For a pic of this recipe, see the photo insert. Yay!

CHEW ON THIS:

An average order of onion rings at a fast-food joint contains 450 calories and 25 grams of fat. An average onion contains 50 calories and no fat.

big bopper burger stopper
PER SERVING (1 sandwich): 202 calories, 2.5g fat, 789mg sodium, 32g carbs, 6g fiber, 6g sugars, 17g protein

Ingredients
1 small hamburger bun (light, if available)
1 Boca Meatless Burger, Original
3 slices/chips dill pickle
1 slice tomato
1 leaf romaine lettuce
1 slice onion
1 teaspoon fat-free mayonnaise
1 teaspoon ketchup



Directions

Prepare patty per package instructions, using nonstick spray or nothing at all. Toast bun, if desired.

Place patty on the bun's bottom half and then top with tomato, onion, lettuce, and pickle slices.

On the top half of the bun, smear on mayo and ketchup. Put two halves together and enjoy!

MAKES 1 SERVING

HG Alternative:
Love cheese? Slap a slice of fat-free American on the bottom half of your bun. The cheesed-up version has just 233 calories!



For a pic of this recipe, see the photo insert. Yay!

TOP ATE Drive-Thru Disasters

Drive right past these calorie-clogged, fat-happy food freaks. .

1. Burger King Whopper w/Cheese (990 calories and 64g fat!)
2. Dairy Queen 6-piece Chicken Strip Basket w/BBQ Hot Dip (1,330 calories and 61g fat!)
3. Jack in the Box Ultimate Cheeseburger (1,010 calories and 71g fat!)
4. Carl's Jr. Double Western Bacon Cheeseburger (970 calories and 53g fat!)
5. Dairy Queen ВЅ lb. FlameThrower GrillBurger (1,030 calories and 73g fat!)
6. Arby's Classic Italian Toasted Sub (827 calories and 45g fat!)
7. Taco Bell Grilled Stuft Burrito (680 calories and 30g fat!)
8. Hardee's Monster Thickburger (1,410 calories and 107g fat!)

perfect pepperoni pizzas
PER SERVING (2 mini pizzas): 190 calories, 3g fat, 859mg sodium, 25g carbs, 6.5g fiber, 2g sugars, 20g protein



Try chopping the pepperoni up into mini pieces. That way you'll feel like you're devouring 2 little pizza pies loaded with pepperoni!

Ingredients
1 light English muffin
Вј cup shredded fat-free mozzarella cheese
8 pieces (about ВЅ ounce) turkey pepperoni
2 tablespoons canned tomato sauce
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Directions
Preheat oven to 350 degrees.

Season tomato sauce, to taste, with any of the optional ingredients. Split English muffin in half and spread sauce on both halves.

Evenly sprinkle cheese over the 2 halves and then top with pepperoni. Place muffin halves on a baking pan sprayed lightly with nonstick spray and cook for 12 to 14 minutes.

Season as you would a regular slice of pie!

MAKES 1 SERVING

Slim Down Your Pizza Slice!
How to handle the real deal. .



Order it cheese-less (if you dare!).



Choose thin crust instead of thick and you'll save countless calories per slice!



Blot your pizza before chomping into it and you'll eliminate dozens of calories and plenty of fat.



Opt for veggie toppings instead of meats (and no, friedeggplant doesn't count!).



CHEW ON THIS:

Most fast-food restaurants have menus and nutritional information on their websites, so check those out and decide what you want before you go. Arming yourself with information is key to making good food choices.

swapcorn shrimp
PER SERVING (entire recipe): 180 calories, 2.5g fat, 346mg sodium, 27g carbs, 14g fiber, 0g sugars, 25g protein



These are fantastic eaten alone, with ketchup, or with a little cocktail sauce!

Ingredients
3 ounces raw peeled and deveined shrimp, tails removed
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Salt and black pepper, to taste

For the 411 on faux-frying with Fiber One, see page 113!

Directions
Preheat oven to 350 degrees.

Pour egg substitute into a bowl and set aside.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add as much salt and black pepper as you like to the crumbs.

Make sure shrimp are as dry as possible (use a paper towel to soak up moisture). Place them in the dish with egg substitute and coat them thoroughly. Transfer shrimp to Fiber One container or bag and secure lid or seal bag. Then shake until shrimp are well coated.

Place shrimp on a baking dish sprayed with nonstick spray. Cook shrimp for 15 to 20 minutes, flipping them about halfway through, until outsides are crispy.

MAKES 1 SERVING

hot diggity chili dog
PER SERVING (1 chili dog): 109 calories, 1g fat, 632mg sodium, 17g carbs, 3.5g fiber, 3g sugars, 10g protein



Guilt-free chili dogs. . YES!!!!

Ingredients
1 fat-free or nearly fat-free hot dog (40 to 50 calories)
1 slice light bread (40 to 45 calories with about 2g fiber)
2 tablespoons low-fat turkey or veggie chili



Directions
Prepare the hot dog and chili according to package directions.

Place hot dog in the center of the bread slice and fold bread sides up around the dog.

Top with chili and, voilГ, you have your awesome chili dog!

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

fiber-ific fried chicken strips
PER SERVING (8 strips): 277 calories, 3g fat, 696mg sodium, 26g carbs, 14g fiber, 0g sugars, 47g protein



Trust me, these chicken strips will quickly become a staple in your diet. (The serving size is huge, so feel free to save some for later!)

Ingredients
6 ounces raw skinless boneless lean chicken breast, cut into 8 strips
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Вј teaspoon garlic salt
Black pepper, to taste

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and egg substitute in another.

Next, coat raw chicken—first with egg and then with crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in the oven.

Cook for 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks crispy. Enjoy!

MAKES 1 SERVING

Secrets of Fiber-Frying!

The Fiber One Breadcrumb Breakdown

Master HG's recipes, and even create a few of your own. .



Have some fun with these recipes by swapping out the egg substitute (which merely helps the crumb coating stick to the chicken) with things like hot sauce, barbecue sauce, or fat-free salad dressings. Your food will pick up some flavor but not a lot of calories!



Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.





You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).



Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, Вј cup of the crumbs is equal to ВЅ cup of the cereal.



HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!

spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein

Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)



cup Fiber One bran cereal (original) 2 tablespoons fat-free mayonnaise

2 slices tomato

1 leaf romaine lettuce

Вј teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (

teaspoon) to the crumbs and mix well. Place crumbs in one small dish and egg substitute in another.

Sprinkle salt and black pepper evenly on both sides of the chicken. Then coat chicken on both sides—first with egg substitute and then with seasoned crumbs.

Place chicken on a baking pan sprayed with nonstick spray. Top chicken with a light mist of nonstick spray and then place in oven. Cook for 10 minutes.

Flip the chicken over and add another light mist of nonstick spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.

While the chicken is cooking, combine mayo, the remaining cayenne pepper, and the chili powder in a small bowl. Spread half of the mayo mixture on each half of the bun.

On the bun bottom, place chicken, tomato, and lettuce, and then top with the other half of the bun.

MAKES 1 SERVING
Would You Rather. .
So you decide to do some late-night snacking. . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to:



Vacuum vigorously for about 2 hours (without breaks!)
or



Hand wash and dry dishes nonstop for well over 3 hours
or



Make and unmake the bed repeatedly for more than 4 hours straight!
Times based on estimates for a 150-pound woman.



7-layer burrito blitz
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

cup canned black beans 1 ounce ground-beef-style soy crumbles

ВЅ cup chopped iceberg lettuce
Вј cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese (Monterey Jack or cheddar) Salt and black pepper, to taste

Directions

Prepare crumbles according to package directions. Season crumbles to taste with salt and black pepper. Set aside.

Microwave tortilla until slightly warm. Layer ingredients in a long strip down the middle of the tortilla, starting with black beans and then adding crumbles, sour cream, lettuce, onions, cheese, and tomatoes.

Fold tortilla sides in first and then roll up from the bottom. Seven layers—all for you!

MAKES 1 SERVING

This is one super-stuffed burrito! You may want to revisit «Wrap It Up Right!», our tortilla tutorial on page 79, to freshen up on the basics of building the best burritos!

HG SHOCKER!



Think salads are a safe selection at the drive-thru? Guess again. Taco Bell's Fiesta Taco Salad, with 840 calories and 45 fat grams, is pretty much the worst thing on the menu! And just a serving of the honey mustard dressing alone at Burger King contains 270 calories and 23 grams of fat!

chapter six

manly meals

guy food rocks
it takes a real man to be a hungry girl.

Sometimes you just want a stick-to-your-ribs kinda meal. A Philly Cheesesteak, a big bowl of chili, a meaty pizza, or a chicken pot pie. If it's wimpy, diet-y food you're looking for, you're in the wrong place. Ready for food so good it'll fool your husbands, guy pals, boyfriends, and brothers? Here are HG's Manly Meals!



super-svelte bacon melt
PER SERVING (1 sandwich): 201 calories, 3.5g fat, 1,165mg sodium, 24g carbs, 5g fiber, 6g sugars, 20g protein

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice) 2 slices (about 1 ounce) extra-lean turkey bacon

2 slices fat-free American cheese
20 sprays I Can't Believe It's Not Butter! Spray

Directions

Over medium heat, cook bacon strips in a pan sprayed with nonstick spray until crispy (about 5 minutes). Set aside.

Evenly spritz butter spray onto 1 side of each slice of bread, using 10 sprays per slice.

Top the unsprayed side of 1 slice of bread with a slice of cheese. Place bacon strips on top of cheese and cover with second slice of cheese. Next, top with the other bread slice (with the buttered side facing up).

Place sandwich in a heated pan sprayed with nonstick spray and cook over medium-low heat until bread is brown and toasty and cheese is nice and melty (1 to 2 minutes per side). Use a spatula to press down on the sandwich while it cooks.

Slice sandwich down the middle or diagonally, or just bite right into it!

MAKES 1 SERVING

cheesy chicken quesadilla
PER SERVING (1 quesadilla): 240 calories, 3g fat, 705mg sodium, 24g carbs, 9g fiber, 1g sugars, 34g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces cooked boneless skinless lean chicken breast, sliced

cup shredded fat-free cheese (any flavor) 1 tablespoon diced scallions

Optional toppings: fat-free sour cream, salsa

Directions

Over medium heat, set tortilla in a pan lightly spritzed with nonstick spray. Arrange the cheese evenly on top and then place chicken strips and scallions on half of the tortilla.



Once cheese begins to melt, fold the cheese-only side over the other side. (Use a spatula to press down firmly, securing the quesadilla's shape.) Continue to cook for a minute or so, flipping quesadilla halfway through.

Slide your quesadilla onto a plate and top with salsa and sour cream, if you like. Enjoy!

MAKES 1 SERVING

dan good chili
PER SERVING (1 cup): 120 calories, 1g fat, 820mg sodium, 26g carbs, 6g fiber, 10g sugars, 6g protein



Dan's chili is insanely good and has become a staple at home and at the HG office. It's great alone, over Tofu Shirataki noodles, on a baked potato, as a side dish, or as a main meal. It definitely takes a lot longer to prepare than most HG recipes, but it is SO worth it! (BTW, not only is Dan the inventor of the world's best veggie chili, he's also my husband.)

Ingredients
4 Вј cups canned tomato sauce
1 cup canned diced tomatoes with green chilies
Вѕ cup canned black beans, drained and rinsed
Вѕ cup canned red kidney beans, drained and rinsed
ВЅ cup canned jalapeГ±o slices, chopped
1 cup canned sweet corn kernels, drained
1ВЅ cups chopped onions
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1Вѕ cups chopped carrots
1ВЅ cups chopped portabello mushrooms
1ВЅ tablespoons chili powder
2 teaspoons crushed garlic
1 teaspoon Worcestershire sauce
1 teaspoon ground cumin
Optional: salt



Directions

Place the tomato sauce, tomatoes, jalapeГ±os, chili powder, and cumin in a large pot. Stir over low heat. Once mixture is heated, stir in the garlic and continue to cook for about 5 minutes.

Add carrots and continue to cook over low heat. Meanwhile, over medium heat, cook onions, peppers, and mushrooms for 3 to 5 minutes in a large pan with just ВЅ cup of water (and some salt, if desired). The onions and peppers should still be a little crunchy. Using a slotted spoon to drain any excess water, add the veggies to the pot.

Add beans, corn, and Worcestershire sauce to the pot. Mix well. Everything should now be in the pot.

Cook over low heat for about 2 hours, stirring every 20 minutes or so. Chili is done when carrots have lost their crunch.

MAKES 10 SERVINGS

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

2-good twice-baked potato
PER SERVING (1 potato): 226 calories, 0.5g fat, 335mg sodium, 46g carbs, 5g fiber, 4g sugars, 9g protein



This is one of the very first guilt-free recipe swaps I ever created. And to this day, it's still one of my favorites. I've fooled close to two hundred people over the years with these twice-baked potatoes. They're as creamy and delicious as any stuffed potato out there!

Ingredients
1 medium (8-ounce) baking potato
1 slice fat-free American cheese
1 ounce fat-free liquid non-dairy creamer
Salt, paprika, and parsley, to taste

Directions
Preheat oven to 375 degrees.

Puncture potato in several places with a fork. Peel the skin off the top of the potato and then cook potato in the microwave for 6 to 8 minutes.



Once potato is cool enough to handle, scoop out the insides, leaving behind an empty potato shell. Set shell aside.

Place potato pulp in a small dish and then add cheese, creamer, and a little salt. Mash it all together until the cheese melts, leaving a creamy, cheesy mashed potato mixture.

Place potato mixture back into the potato shell and sprinkle with paprika and parsley.

Place potato in a baking dish sprayed lightly with nonstick spray and bake in the oven for 20 to 30 minutes, until top is nice and brown.

MAKES 1 SERVING

DUMP THESE CHUMPS!

Manly meals to avoid when you're out. .
Spaghetti and meatballs (900 calories and 30g fat!)
Lasagna (870 calories and 50g fat!)
Pot Roast (730 calories and 35g fat!)
Fish and Chips (1,130 calories and 55g fat!)
Ribs (1,190 calories and 70g fat!)
Nutritional information based on averages.



«meaty» thin crust pizza
PER SERVING (1 pizza): 264 calories, 4.5g fat, 1,263mg sodium, 35g carbs, 12.5g fiber, 6g sugars, 27g protein



Feel free to season your sauce with any of your favorite spices. You can even add a little bit of Splenda for a sweet pizza sauce!

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 1ВЅ ounces ground-beef-style or sausage-style soy crumbles, thawed if previously frozen

cup shredded fat-free mozzarella cheese

cup canned tomato sauce 2 teaspoons reduced-fat Parmesan-style grated topping

Вј teaspoon garlic powder
Optional: salt, black pepper, oregano, onion powder, red pepper flakes, etc.

Directions
Preheat oven to 375 degrees.

Place tortilla in a baking pan sprayed lightly with nonstick spray and bake in the oven for 5 to 6 minutes on each side, until slightly crispy.

Combine tomato sauce and garlic powder. Season sauce to taste with the optional ingredients, if desired. Remove tortilla from oven and spread on tomato sauce.

Next, sprinkle crumbles, cheese, and grated topping evenly over sauce. Return pizza to the oven for about 5 minutes or until cheese has melted and crumbles are hot.

If you like, top pizza with optional ingredients. Use a pizza cutter or a sharp knife to cut into slices.

MAKES 1 SERVING

HG Tip:
Counting sodium? Save around 400mg by using no-salt-added tomato sauce.

t-rific turkey reuben
PER SERVING (1 sandwich): 282 calories, 7g fat, 1,448mg sodium, 35g carbs, 3.5g fiber, 6g sugars, 23g protein

Ingredients
2 slices rye bread (reduced-calorie, if available)
2 ounces (about 4 slices) Oscar Mayer 98 % fat free oven roasted turkey breast Вј cup well-drained sauerkraut
1 slice reduced-fat Swiss cheese (4 grams of fat or fewer)
4 teaspoons fat-free Thousand Island dressing
20 sprays I Can't Believe It's Not Butter! Spray

Directions

Evenly spritz butter spray on 1 side of each slice of bread, using 10 sprays per slice. Spread non-buttered sides evenly with the dressing.

With the buttered side down, top one slice with sauerkraut, cheese, and turkey. Then top with the remaining slice of bread, buttered-side up.

Cook sandwich in a pan sprayed with nonstick spray over medium-low heat, occasionally pressing down on sandwich with a spatula. Flipping once or twice, grill until both sides are browned and crisp. Serve immediately.

MAKES 1 SERVING

HG Tip
: Watching your salt intake? Cook up your own turkey breast and save about 500mg of sodium. Packaged deli meats are super-high in the stuff!

kickin' chicken pot pie
PER SERVING (Вјth of pie): 235 calories, 6g fat, 723mg sodium, 26g carbs, 3.5g fiber, 6g sugars, 18g protein



This chicken pot pie is a surprisingly authentic swap for the real thing. The reduced-fat crescent topping is the best part. Yum!

Ingredients

8 ounces raw boneless skinless lean chicken breast, cut into bite-sized pieces 3 cups frozen mixed vegetables

One 10.75-ounce can Campbell's 98 % Fat Free Cream of Celery Soup 3 servings Pillsbury Reduced Fat Crescent Rolls refrigerated dough

Directions
Preheat oven to 350 degrees.

Cook chicken pieces for several minutes in a pan spritzed with nonstick spray, until chicken is light brown (cooked but still tender). Set aside.



Heat frozen veggies in the microwave according to package instructions.

Mix chicken, vegetables, and soup together, and then place in a 9-inch round baking dish sprayed with nonstick spray. Place dish in the oven and bake for about 30 minutes or until mixture is hot and bubbly, stirring halfway through.

While dish is cooking, unroll 3 crescent rolls. Use your hands to combine pieces into one large ball of dough. With a rolling pin, roll dough out (super-thin) into a circle just large enough to fit inside the dish (a little less than 9 inches wide).

Add dough to the top of the mixture and cook for an additional 15 to 20 minutes, until top is golden brown.

MAKES 4 SERVINGS

Dig hearty meat-packed pies? Check out the Squash-tastic Shepherd's Pie on page 278 in the butternut squash section of the «Fun With. .» chapter!



For a pic of this recipe, see the photo insert. Yay!

Would You Rather. .

It doesn't get any manlier than inhaling an entire chicken pot pie. But if you decide to eat the real deal (instead of HG's slimmed-down swap), it can easily cost you 850 calories and 50 plus grams of fat! To burn that off, you'd have to:



Spend 2 whole hours shoveling your way out of a snowstorm
or



Manually mow the lawn for more than 2 hours straight
or



Rake leaves vigorously for about 3 hours!
Times based on estimates for a 150-pound woman.
sloppy janes
PER SERVING (1 sandwich): 271 calories, 3g fat, 835mg sodium, 32g carbs, 3g fiber, 8g sugars, 31g protein



Heads Up! These Sloppy Janes are a little sweet because, well, that's the way I like ' em! If you don't like yours sweet, feel free to leave out the Splenda.

Ingredients
1 pound raw extra-lean ground turkey
5 small hamburger buns (light, if available)
ВЅ cup chopped onions
ВЅ cup chopped red bell peppers
1 cup canned tomato sauce
Вѕ cup canned no-salt-added tomato sauce
2 tablespoons tomato paste
1ВЅ tablespoons Splenda No Calorie Sweetener (granulated)
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
1 teaspoon steak seasoning blend, dry
Dash of salt

Directions

Spray a large pan with nonstick spray and bring to medium-high heat. Add turkey to the pan. Spread the meat around in the pan to break it up a bit.

In a small dish, combine Splenda, salt, and steak seasoning. Sprinkle this mixture over the meat and continue to stir meat in the pan. Once the meat has browned, reduce heat to medium.

Add onions, peppers, Worcestershire sauce, and vinegar to the pan. Stir and then continue to cook for 5 minutes.

Add tomato sauces and tomato paste to the pan and stir well. Reduce heat to low and cook the mixture for an additional 5 minutes.

Toast the buns, if desired. Put one-fifth of the mixture on each bottom bun and then finish off with tops of the buns.

MAKES 5 SERVINGS

CHEW ON THIS:

More than half a billion pounds of bacon are produced in the U.S. each year. You don't want to know how many calories and fat grams that adds up to!

crazy-good turkey taco meatloaf
PER SERVING (1/6th of loaf): 127 calories, 1g fat, 688mg sodium, 7g carbs, 0.5g fiber, 2g sugars, 22g protein



This turkey taco meatloaf is addictive! Once you start eating it, it's hard to stop. Luckily, it's super-low in calories and packed with good-for-you stuff.

Ingredients
1 pound raw extra-lean ground turkey
2 slices fat-free cheddar cheese
ВЅ cup shredded fat-free cheddar cheese
ВЅ cup canned sweet corn kernels
Вј cup chopped green bell peppers
Вј cup chopped onions
ВЅ cup salsa
ВЅ packet of taco seasoning mix, dry



Directions
Preheat oven to 375 degrees.

Cook peppers and onions for 3 minutes over medium heat in a pan sprayed with nonstick spray.

In a large bowl, combine onions and peppers with turkey, corn, and seasoning mix. Spread half of the mixture evenly into the bottom of a loaf pan (about 9» Г- 5») sprayed with nonstick spray.

Layer the two slices of fat-free cheese on top of the mixture (try to keep slices away from the pan's edges). Evenly top with the remaining meat mixture.

Pour the salsa over the top of the loaf. Cook in the oven for 30 minutes.

Top loaf with shredded cheese. Return loaf to the oven and cook for another 15 minutes.

MAKES 6 SERVINGS

CHEW ON THIS:

Meatloaf recipes first appeared in American cookbooks in the 1880s!

meat-lovers' cheesy pasta
PER SERVING (entire recipe): 301 calories, 3.5g fat, 1,277mg sodium, 20g carbs, 7.5g fiber, 6g sugars, 49g protein

Ingredients
1 package House Foods Tofu Shirataki, Spaghetti Shape
3 ounces cooked boneless skinless lean chicken breast, cut into bite-sized pieces 1ВЅ ounces ground-beef-style soy crumbles, thawed if previously frozen

cup shredded fat-free cheddar cheese ВЅ cup canned tomato sauce

teaspoon garlic powder Salt and black pepper, to taste

Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

Directions

Rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Cut noodles into spaghetti-length pieces. Set aside.

Heat chicken and soy crumbles, either in a pan sprayed with nonstick spray or in the microwave.



Combine noodles, chicken, crumbles, cheese, tomato sauce, and garlic powder, and mix well.

Microwave entire dish for 1 additional minute. Season to taste with salt and black pepper. Enjoy your feast!

MAKES 1 SERVING

HG Tip:
Sodium counters can save about 600mg of the stuff by using no-salt-added tomato sauce
—
just remember to season it up!

phenomenal philly cheesesteak
PER SERVING (1 sandwich): 301 calories, 9g fat, 588mg sodium, 28g carbs, 0.5g fiber, 7g sugars, 26g protein



This Philly Cheesesteak is as good as (if not better than!) any you'd find ANYWHERE (including Philadelphia).

Ingredients
3 ounces raw lean filet beefsteak
1 hot dog bun
1 slice fat-free American cheese



cup sliced onions

Directions

Slice your filet into thin strips. (Freezing it slightly beforehand will make it easier to cut.)

Cook onions over medium-high heat in a pan spritzed with nonstick spray for about 5 minutes, until onion slices are slightly browned. Remove onions from the pan and set aside.

Spritz a little more nonstick spray into the pan (remove pan from heat before re-spraying) and cook filet strips over medium-high heat for 1 to 2 minutes, flipping them halfway through cooking.

Place cheese on top of meat (still in the pan) and continue to cook until cheese is slightly melted.

Meanwhile, warm or toast your bun. Place meat and cheese in the bun and then top with onions. Enjoy.

MAKES 1 SERVING
STEAK 101—Tips 'n Tricks!
All steaks are NOT created equal. Know your beef. .



Leaner cuts include filet mignon and sirloin

Fattier, marbled cuts include shell steak and rib eye. These often contain more calories than leaner steak cuts

Your best bet is often the filet mignon. Not only is it leaner but it's also often served in smaller portions than other cuts

A porterhouse steak usually weighs in at about 20 ounces, and it's actually two steaks in one (a filet and a strip). A 20-ounce porterhouse steak has about 1,400 calories and 100 grams of fat. Yikes!

baja taco blitz

PER SERVING (2 tacos): 347 calories, 6.5g fat, 380mg sodium, 36g carbs, 6.5g fiber, 5g sugars, 36g protein

This recipe was co-developed with Weight WatchersВ®.



Are you a taco-lover? You'll FREAK over these!!!

Ingredients
2 small corn tortillas
4 ounces raw boneless skinless lean chicken breast, cut into strips ВЅ small onion, sliced
Вј large red bell pepper, sliced



avocado (2 small slices) ВЅ cup chopped iceberg lettuce

2 tablespoons shredded fat-free cheese (cheddar or Monterey Jack) 2 tablespoons fat-free sour cream

1 tablespoon salsa
1 teaspoon chopped cilantro
Salt and black pepper, to taste





Directions
Spray a pan with nonstick spray and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
Add pepper slices to the pan and continue to cook for an additional 2 minutes until veggies are a little crisp. Remove veggies from the pan and place them in a bowl.
Cook chicken strips in the pan until cooked throughout and then add them to the bowl with the onions and peppers.
Heat tortillas in the pan for 20 seconds on each side. Remove and plate tortillas.
Season the onions, peppers, and chicken to taste with salt and black pepper, and then place them evenly into the center of each tortilla.
Place one slice of avocado on each tortilla. Finish by topping with lettuce, cheese, sour cream, salsa, and cilantro. Roll 'em up and enjoy!
MAKES 1 SERVING
В© 2008 Weight Watchers International, Inc. All rights reserved.



For a pic of this recipe, see the photo insert. Yay!

chapter seven

party time

party amp; holiday foods
it's my party and I'll chew if I want to.

Some people believe that you should never serve guilt-free foods at parties, family gatherings, or holiday get-togethers. Those people have clearly not been exposed to the recipes in this chapter. These are so good that no one will ever know they're not LOADED with tons of fat and calories. There's nothing fake-tasting or diet-y about any of these crowd-pleasers. Promise!



hg's de-pudged pigs in a blanket
PER SERVING (4 pigs in a blanket): 134 calories, 5g fat, 652mg sodium, 16g carbs, 0g fiber, 3g sugars, 8g protein

Ingredients
8 fat-free or nearly fat-free hot dogs (40 to 50 calories each)
1 can (8 servings) Pillsbury Reduced Fat Crescent Rolls refrigerated dough

Directions
Preheat oven to 375 degrees.

Cut each hot dog into 4 even pieces.