Hungry Girl 1-2-3 (12 page)
Authors: Lisa Lillien
If you like, season to taste with additional salt and black pepper. Now EAT!
MAKES 4 SERVINGS
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You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray
Prep:
20 minutes
Cook:
30 minutes
the rat(atouille) pack
This is SUCH a great dish. What a shame that Frank, Dean, and Sammy never got to try it…
PER SERVING
(entire recipe): 168 calories, 0.5g fat, 682mg sodium, 37.5g carbs, 10.5g fiber, 20g sugars, 7g protein
Ingredients
1 cup cubed eggplant
½ cup chopped red bell pepper
½ cup sliced and halved zucchini
½ cup canned fire-roasted diced tomatoes, drained
½ cup coarsely chopped onion
¼ cup canned tomato paste
2 tablespoons finely chopped fresh basil
½ teaspoon chopped garlic
1/8 teaspoon salt, or more to taste
Dash crushed red pepper, or more to taste
Dash black pepper, or more to taste
Directions
Preheat oven to 375 degrees.
In a medium bowl, combine all ingredients, and stir until veggies are evenly coated in tomato paste. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop veggie 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.
Place baking sheet in the oven and bake for 30 minutes, or until veggies are tender.
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 additional salt, crushed red pepper, and black pepper. Eat up!
MAKES 1 SERVING
You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray
Prep:
5 minutes
Cook:
20 minutes
crazy pineapple salmon teriyaki
I looooove teriyaki. This fish-in-a-f lash pack is one of my favorites. If you’re feeling adventurous, try adding more than a dash of cayenne—you’ll love the sweet heat!
PER SERVING
(entire recipe): 347 calories, 15.5g fat, 349mg sodium, 22g carbs, 0.75g fiber, 19g sugars, 28.5g protein
Ingredients
One 5-ounce salmon fillet
½ tablespoon thick teriyaki sauce with 20 to 25 calories per tablespoon
½ tablespoon sweet Asian chili sauce
2 pineapple rings packed in juice
Dash cayenne pepper, or more to taste
Directions
Preheat oven to 375 degrees.
In a small bowl, mix teriyaki sauce with chili sauce. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place the salmon in the center, and top with the teriyaki-chili sauce. Flip salmon over to coat evenly on both sides.
Top fish with pineapple slices and sprinkle with cayenne pepper. 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 bake for about 20 minutes, until 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.) YUM!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
Extra, Extra!
Leftover pineapple? Make a
Pizza Luau
or an
Island Insanity Burger
!
Extra, Extra!
That sweet Asian chili sauce isn’t just for salmon. Make
Sweet ’n Sassy Boneless Hot Wings
and
Sweet-Hot Steak Bites
!
You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, nonstick spray
Prep:
5 minutes
Cook:
25 minutes
happy camper cheeseburger crumble
This is like a little pile of fast-food fun! Y.U.M.
PER SERVING
(entire recipe): 277 calories, 8g fat, 893mg sodium, 15.5g carbs, 2.25g fiber, 5g sugars, 34g protein
Ingredients
4 ounces raw lean ground turkey
½ cup frozen potatoes O’Brien
¼ cup canned sliced mushrooms, drained
¼ cup shredded fat-free cheddar cheese
1 tablespoon ketchup
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Dash salt, or more to taste
Dash black pepper, or more to taste
Optional toppings: additional ketchup, mustard, relish
Directions
Preheat oven to 375 degrees.
Combine all ingredients in a bowl, mix well and set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Scoop turkey mixture into the center of the foil. 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 bake for 25 minutes, or until meat is browned and cooked through and potatoes are tender.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.)
Transfer to a bowl and use a fork to break the mixture up a bit. If you like, season to taste with additional salt and pepper.
Top with ketchup, mustard, and relish, or any of your favorite burger toppings. Grab a spoon, camper!
MAKES 1 SERVING
Extra, Extra!
For more fun with canned mushrooms, try an
Italian-Style Bacon Alfredo Bowl
,
Sloppy Joe-chiladas
, and
Mom-Style Creamy Chicken ’n Veggies
!
Extra, Extra!
Potatoes O’Brien have many homes…like in our
College Breakfast Burrito
and our
Big Bowl of Breakfast
!
You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet, olive oil nonstick spray
Prep:
15 minutes
Cook:
25 minutes
stuffed ’n squashed mushroom foil pack
Ahhhhh…These mushrooms are insanely HUMUNGOUS. And I LOVE huge food so much!
PER SERVING
(1 large stuffed mushroom): 92 calories, 2.75g fat, 447mg sodium, 11.5g carbs, 3.25g fiber, 4g sugars, 6.5g protein
Ingredients
2 wedges The Laughing Cow Light Original Swiss cheese
½ teaspoon chopped garlic
½ teaspoon dried minced onion
1/8 teaspoon salt, or more to taste
Dash ground thyme, or more to taste
2 large portabella mushrooms
1 summer squash (yellow or green), ends removed, finely diced
½ tablespoon reduced-fat Parmesan-style grated topping
Directions
Preheat oven to 375 degrees.
In a bowl, combine cheese wedges, garlic, onion, salt, and thyme. Mix until smooth. Set aside.
Remove mushroom stems and finely chop. Add chopped stems to the bowl, and set mushroom caps aside.
Add squash to the bowl and stir well, until veggies are coated in the cheese mixture.
Lay a large piece of heavy-duty foil on a baking sheet. Lightly spray both sides of the mushroom caps with olive oil nonstick spray, and place next to each other on the foil with the rounded sides down. Spoon veggie-cheese mixture into the mushroom caps—there will be a lot, so pack it in! Sprinkle with grated topping.
Place another large piece of foil over the caps. 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 23 to 25 minutes, until mushrooms are tender.
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 additional salt and thyme. Enjoy!
MAKES 2 SERVINGS
You’ll Need:
bowl, heavy-duty aluminum foil, baking sheet
Prep:
10 minutes
Cook:
35 minutes
hustle ’n brussels foil-pack attack
Brussels sprouts are just tiny cabbages. And they’re soooo cute! People who THINK they don’t like ’em will be converted after trying this dish. Make it and see for yourself.
PER SERVING
(½ of recipe): 182 calories, 2.75g fat, 513mg sodium, 35.5g carbs, 6.5g fiber, 5g sugars, 6g protein
Ingredients
10 Brussels sprouts (or 14, if small), halved
4 baby red potatoes (about 10 ounces), cut to same size as halved sprouts
½ cup chopped onion
1 teaspoon olive oil
1 teaspoon dried rosemary
½ teaspoon chopped garlic
½ teaspoon coarse salt
Directions
Preheat oven to 400 degrees.
Combine all ingredients in a bowl and mix well. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet. Place veggie-potato mixture in the center of the foil, and spread it out a bit.
Place another large piece of foil over the veggie-potato mixture. 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 30 to 35 minutes, until veggies are tender.
Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) Serve and eat!
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:
large bowl, heavy-duty aluminum foil, baking sheet, nonstick spray
Prep:
15 minutes
Cook:
25 minutes
fajitas in a foil pack
Nah, you don’t need to stir-fry your fajita ingredients in a pan with lots of oil. That’s SO 1990s! These mod fajita foil packs are A-mazing!
PER SERVING
(½ of recipe): 244 calories, 2.5g fat, 716mg sodium, 13g carbs, 3g fiber, 5.5g sugars, 41.5g protein
Ingredients
1½ tablespoons lime juice
1 teaspoon cornstarch
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon chili powder
½ teaspoon salt
1/8 teaspoon ground cumin
12 ounces raw boneless skinless lean chicken breasts, sliced into thin strips
1 bell pepper (any color), sliced
1 small zucchini, sliced into thin strips
Half an onion, sliced
Directions
Preheat oven to 375 degrees.
Combine lime juice and cornstarch in a large bowl, and mix until cornstarch dissolves. Stir in all the seasonings to form a thick paste. Add chicken and veggies and stir to coat. Set aside.
Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Spoon chicken-veggie mixture into the center of the foil and spread it out a bit. Place another large piece of foil over the chicken-veggie mixture. 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 20 to 25 minutes, until chicken is cooked through and veggies are tender.
Let cool slightly. Using oven mitts, carefully flip packet over to mix contents, and then return to right-side-up. Cut packet to release steam before opening it entirely. (Careful—steam will be hot.) Enjoy!
MAKES 2 SERVINGS