Hungry Girl 1-2-3 (11 page)

Place the burger patty on the bottom half of the bun, and top with the remaining teriyaki sauce. Add the pineapple ring, tomato, and lettuce. Spread mayo on the top half of the bun, and finish your burger off with the bun’s top half. Now CHOMP!

MAKES 1 SERVING

HG Alternative!

Can’t find 80-calorie buns? No worries! Get the lowest-calorie ones you can find, and adjust the nutritionals for this recipe accordingly.

You’ll Need:
basic skillet, nonstick spray

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(entire recipe): 289 calories, 8.5g fat, 1,165mg sodium, 28g carbs, 6.75g fiber, 3g sugars, 27.5g protein

1 light English muffin, split into halves

1 tablespoon light blue cheese dressing with about 25 calories per tablespoon

½ cup shredded lettuce

2 slices tomato

2 slices red onion

1 slice center-cut bacon or turkey bacon

1/8 teaspoon black pepper

3 ounces thinly sliced roast beef

Bring a skillet sprayed with nonstick spray to medium heat. Lay muffin halves in the skillet with the insides facing down. Carefully remove once toasty, about 1 to 2 minutes.

Plate the muffin halves and evenly spread with dressing. Top the bottom half with lettuce, tomato, and onion. Set aside.

Remove skillet from the stove and re-spray with nonstick spray. Return skillet to the stove and bring to medium-high heat. Cut bacon in half widthwise, sprinkle with pepper, and lay it flat in the skillet. Cook until crispy, about 2 minutes on each side. Remove bacon and set aside.

Place roast beef in the skillet and, stirring occasionally, cook until warm and browned, about 1½ minutes.

Roughly chop the roast beef, if you like, or simply leave the slices whole. Place roast beef over the veggies on the bottom half of the muffin. Add bacon and finish it off with the top half of the muffin. Chow down!

MAKES 1 SERVING

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

You’ll Need:
bowl, plate, skillet with a lid, nonstick spray

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(entire recipe, 4 sliders): 254 calories, 5.5g fat, 924mg sodium, 26g carbs, 6g fiber, 5.5g sugars, 29g protein

4 ounces raw extra-lean ground beef

1/8 teaspoon salt

1/8 teaspoon onion powder

1/8 teaspoon garlic powder

1/8 teaspoon black pepper

1/3 cup chopped onion

2 slices light bread

4 hamburger dill pickle chips

Optional: ketchup, mustard

Combine beef and seasonings in a small bowl, and knead mixture by hand until integrated. Divide seasoned beef evenly into four balls. Flatten and form each ball into a square patty on a plate. Using a knife, make four small slits on the top of each patty. Place in the freezer for 5 minutes.

Bring a skillet sprayed with nonstick spray to medium-high heat. Spread onion out in the skillet. Place the patties on top of the onion, slit-side down, and cover the skillet. Cook for 3 to 4 minutes (no flipping necessary), or until cooked through.

Meanwhile, cut each slice of bread into four squares, for a total of eight pieces. (If you like, slightly toast bread first.) Feel free to spread ketchup and mustard onto four pieces. Set aside.

Once patties are cooked through, scoop each one along with some onion onto one piece of bread. Top each with a pickle chip and then another bread piece (or the other way around, if you want to be fancy!). Let cool slightly, and then slide ’em into your mouth!

MAKES 1 SERVING

You’ll Need:
basic skillet, nonstick spray, bowl

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire bowl): 264 calories, 2g fat, 714mg sodium, 22.5g carbs, 5g fiber, 7g sugars, 39g protein

1/3 cup sliced green and red bell peppers

¼ cup sliced onion

1 tablespoon canned diced green chiles

3 ounces cooked boneless skinless lean chicken breast, chopped

1½ cups shredded lettuce

¼ cup canned black beans, drained and rinsed

¼ cup shredded fat-free cheddar cheese

2 tablespoons pico de gallo

1 tablespoon fat-free sour cream

Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell peppers, onion, and chiles and, stirring occasionally, cook until onion is mostly translucent, about 3 minutes.

Add chicken and cook and stir until hot, about 2 minutes.

Place lettuce in a bowl and top with black beans and chicken-veggie mixture. Sprinkle with cheese, and then top or serve with pico de gallo and sour cream. Enjoy!

MAKES 1 SERVING

Extra, Extra!

Your leftover black beans are just begging to be used in our
Santa Fe Cheesy Chicken Stir-Fry
or our
Fiesta Bites
!

Extra, Extra!

Have an open can of chiles? Enjoy them in our
Cheesy Crab ’n Chile Quesadilla
,
Chunky Veggie Pumpkin Chili
, and
Slow-Cookin’ Mexican Chicken
!

You’ll Need:
basic skillet, nonstick spray, oven-safe platter or large casserole dish

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(1/7
^th
of recipe, 1 ounce chips with toppings): 218 calories, 3g fat, 674mg sodium, 36g carbs, 4.25g fiber, 4g sugars, 13g protein

2 cups low-fat turkey or veggie chili

3 fat-free or nearly fat-free franks, sliced into ½-inch pieces

One 7-ounce bag baked tortilla chips

½ cup chopped white onion

3 slices fat-free American cheese, cut into thin strips

½ cup fat-free sour cream

Preheat broiler.

Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add chili and franks, and cook for about 3 minutes, until thoroughly heated. Set aside.

Arrange chips on an oven-safe platter or in a large casserole dish sprayed lightly with nonstick spray. Top chips first with chili-dog mixture and then with onion. Top evenly with cheese strips.

Place under the broiler for about 2 minutes, until cheese begins to melt and bubble. Top or serve with sour cream and eat!

MAKES 7 SERVINGS

and sticking it in the oven for a while to create tasty meals is so much fun…but it is. So. Much. Fun. FPRs (our little nickname for foil-pack recipes) have become insanely popular at HG. Here’s an entire chapter featuring these clever and delicious meals.

You’ll Need:
small microwave-safe bowl, bowl, large sealable plastic bag, meat mallet or a heavy can, heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
15 minutes

Cook:
25 minutes

PER SERVING
(½ of recipe, 1 cutlet with sauce): 233 calories, 3.5g fat, 274mg sodium, 13g carbs, 0g fiber, <0.5g sugars, 39g protein

½ tablespoon light whipped butter or light buttery spread

1 tablespoon cider vinegar

½ tablespoon cornstarch

¼ cup sugar-free apricot preserves, room temperatur

½ tablespoon dry onion soup mix

Two 6-ounce raw boneless skinless lean chicken breast cutlets

Optional: salt and black pepper

Preheat oven to 375 degrees.

Place butter in a small microwave-safe bowl, and microwave until just melted. Set aside.

Combine vinegar and cornstarch in a bowl, and stir until cornstarch dissolves. Add preserves, melted butter, and soup mix. Mix well and set aside.

Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about ½-inch thick.

Transfer chicken to the bowl with the preserves mixture, and flip until thoroughly coated.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Lay chicken flat in the center of the foil, and top with any remaining preserves mixture.

Fold together and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Place baking sheet in the oven and cook for 25 minutes, or until chicken is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.)

Plate chicken and top with any sauce remaining in the foil. If you like, season to taste with salt and pepper. Enjoy!

MAKES 2 SERVINGS

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

You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
10 minutes

Cook:
15 minutes

PER SERVING
(entire recipe): 205 calories, 4g fat, 412mg sodium, 6g carbs, 2.75g fiber, 3g sugars, 35g protein

1 teaspoon light whipped butter or light buttery spread

½ teaspoon chopped fresh parsley

½ teaspoon crushed garlic

1/8 teaspoon salt

8 thin (or 6 thick) asparagus stalks, tough ends removed

6 ounces raw tilapia, cod, or similar type of white fish

2 slices lemon

Preheat oven to 375 degrees.

In a small bowl, mix butter, parsley, garlic, and salt to form a thick paste. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Line up the asparagus stalks side by side (like a raft) in the center of the foil. Lay the fish on top of the asparagus stalks.

Spread butter mixture evenly over the fish, and top with lemon slices. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Place baking sheet in the oven and bake for about 15 minutes, until asparagus is tender and fish is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) Arrange fish and asparagus on a plate (use the lemon slices as a pretty garnish), admire, and eat!

MAKES 1 SERVING

You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
10 minutes

Cook:
40 minutes

PER SERVING
(entire recipe): 307 calories, 4g fat, 881mg sodium, 26g carbs, 5.25g fiber, 10.5g sugars, 40g protein

¼ cup canned 98% fat-free cream of mushroom condensed soup

¼ cup fat-free sour cream

½ teaspoon chopped garlic

1 cup frozen cauliflower florets

½ cup frozen bite-sized mixed vegetables

¼ cup canned sliced mushrooms, drained

One 5-ounce raw boneless skinless lean chicken breast cutlet

Salt, black pepper, and additional spices, to taste

Preheat oven to 375 degrees.

In a bowl, mix condensed soup, sour cream, garlic, and salt. Add cauliflower, mixed veggies, and mushrooms, and stir to coat. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Season chicken with salt, pepper, and any additional spices you like. Place chicken in center of the foil, and top with veggie mixture. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Extra, Extra!

Make the most of your canned mushrooms by whipping up an
Italian-Style Bacon Alfredo Bowl
,
Sloppy Joe-chiladas
, or a
Happy Camper Cheeseburger Crumble
!

Place baking sheet in the oven and bake for about 35 to 40 minutes, until chicken is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) If you like, season to taste with pepper and additional salt. Now dig in!

MAKES 1 SERVING

HG Alternative!

Thaw your frozen veggies first, and reduce your cook time to 25 minutes or so!

You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
10 minutes

Cook:
20 minutes

PER SERVING
(entire recipe): 245 calories, 2g fat, 923mg sodium, 24.5g carbs, 5g fiber, 4.5g sugars, 31.5g protein

4 ounces raw boneless skinless lean chicken breast, chopped

1/3 cup canned tomato sauce

¼ cup canned seasoned black beans, lightly drained

¼ cup canned sweet corn kernels, drained

¼ cup chopped green bell pepper

1 teaspoon Tabasco Chipotle Pepper Sauce (or your favorite hot sauce)

Optional: salt

Preheat oven to 375 degrees.

In a medium bowl, combine all ingredients and mix well. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop chicken mixture into the center of the foil. Fold and seal the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

HG Tip!

Sodium-counters can shave about 480mg sodium off this recipe by using no-salt-added tomato sauce and fresh or frozen corn.

Place baking sheet in the oven and bake for 15 to 17 minutes, until chicken is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) This recipe is extra-saucy, so empty it right into a bowl. If you like, season to taste with salt. Dig in!

MAKES 1 SERVING

HG Alternative!

Give leftover corn a purpose in life…make
Shrimped-Up Sweet Corn ’n Tomato Salad
!

You’ll Need:
bowls, small microwave-safe bowl, heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
15 minutes

Cook:
15 minutes

PER SERVING
(¼
^th
of recipe): 267 calories, 3.5g fat, 341mg sodium, 35.5g carbs, 2g fiber, 26g sugars, 24.5g protein

1 teaspoon cornstarch

2 tablespoons lime juice

1 pound large raw shrimp, peeled, tails removed, deveined

One 20-ounce can pineapple chunks in juice, drained

1 large red bell pepper, chopped

1 jalapeño pepper, seeded and finely chopped

½ cup chopped onion

1 tablespoon chopped garlic

¼ teaspoon cayenne pepper

¼ teaspoon salt, or more to taste

2 dashes black pepper, or more to taste

1 tablespoon light whipped butter or light buttery spread

2 tablespoons brown sugar (not packed)

Preheat oven to 425 degrees.

In a small bowl, dissolve cornstarch in lime juice. Set aside.

In a large bowl, combine all other ingredients except for butter and brown sugar. Add lime juice mixture, stir well, and set aside.

In a small microwave-safe bowl, microwave butter until melted. Add butter to the large bowl and toss to coat. Set aside.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place shrimp-veggie mixture in the center and spread it out a bit. Sprinkle brown sugar evenly over everything.

Place another large piece of foil on top. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Place baking sheet in the oven and bake for about 15 minutes, until shrimp are opaque and cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.)