Hungry Girl 1-2-3 (14 page)
Authors: Lisa Lillien
Ingredients
1¼ pounds raw lean ground turkey
5 cups sliced mushrooms
1 onion, thinly sliced
One 12-ounce jar fat-free turkey gravy
1 tablespoon dry onion soup mix
1 tablespoon cornstarch
Directions
Add all ingredients except onion soup mix and cornstarch to the crock pot. Mix well, breaking up the ground turkey as you mix.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Reduce heat to lowest setting. Sprinkle onion soup mix and cornstarch into the crock pot and stir until dissolved. Allow to sit, uncovered, for 5 minutes, or until the mixture has thickened slightly. Enjoy!
MAKES 5 SERVINGS
You’ll Need:
crock pot, bowl
Prep:
5 minutes
Cook:
3 to 4 hours (high) or 7 to 8 hours (low)
slow-cookin’ mexican chicken
Cook up a crock pot full of this flavorful chicken, and then use it to make guilt-free tacos, quesadillas, wraps, salads, and more. Fiesta time!
PER SERVING
(about 2/3 cup): 155 calories, 1.25g fat, 339mg sodium, 5.5g carbs, <0.5g fiber, 2.5g sugars, 27g protein
Ingredients
1 cup canned crushed tomatoes
½ cup jarred roasted red peppers packed in water, drained and chopped
¼ cup canned diced green chiles
1 tablespoon dry taco seasoning mix
½ tablespoon garlic powder
¼ teaspoon crushed red pepper, or more to taste
1/8 teaspoon black pepper, or more to taste
1½ pounds raw boneless skinless lean chicken breasts, halved
Optional: salt
Directions
Place all ingredients except chicken in the crock pot. Stir until thoroughly mixed. Add chicken and coat well.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.
Remove all the chicken and place it in a bowl. Shred each piece using two forks—one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.
If you’re serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with additional crushed red pepper, additional black pepper, and salt. Eat up!
MAKES 6 SERVINGS
Extra, Extra!
Take those additional chiles and shove ’em into a
Cheesy Crab ’n Chile Quesadilla
, a
Bursting Burrito Bowl
, or some
Chunky Veggie Pumpkin Chili
!
Extra, Extra!
Hey, leftover roasted red peppers! How ’bout making your way into an
Italian-Style Bacon Alfredo Bowl
or a
Veggie-Packed Wrap Attack
?
You’ll Need:
crock pot, bowl
Prep:
15 minutes
Cook:
3 to 4 hours (high) or 7 to 8 hours (low) plus 15 minutes (uncovered)
glaze-of-glory candied carrots
Who knew carrots could be as yummy as candy?! These are so sweet and delicious, you’ll almost want to eat ’em for dessert. But that would be a little weird, so stick with the whole side dish plan, okay?
PER SERVING
(1 cup): 94 calories, 1.25g fat, 286mg sodium, 21.5g carbs, 3g fiber, 10g sugars, 1g protein
Ingredients
One 32-ounce bag (about 6 cups) baby carrots
1 onion, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
¼ cup sugar-free apricot preserves
2 tablespoons brown sugar (not packed)
1½ tablespoons light whipped butter or light buttery spread
1 teaspoon cinnamon
½ teaspoon salt, or more to taste
¼ teaspoon nutmeg
1 tablespoon cornstarch
Optional: black pepper, cayenne pepper, ground ginger
Directions
Place all veggies in the crock pot.
In a small dish, combine preserves, brown sugar, butter, cinnamon, salt, and nutmeg. Stir well. Top veggies in the crock pot with this mixture.
Use a large spoon to stir the contents of the crock pot up a bit. (Don’t worry if the preserves mixture isn’t completely distributed.)
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Once veggies are cooked, turn off the heat on the crock pot. Give contents a good stir, ensuring that the sauce is evenly distributed.
In a small bowl, combine cornstarch with 2 tablespoons cold water, and stir until cornstarch has dissolved. Add to crock pot and mix well.
Leave pot uncovered for 15 minutes to allow sauce to thicken. Stir and, if you like, add additional salt and optional ingredients to taste. Then enjoy!
MAKES 7 SERVINGS
You’ll Need:
large bowl, crock pot
Prep:
20 minutes
Cook:
3 to 4 hours (high) or 7 to 8 hours (low)
ez as 1-2-3-alarm turkey chili
Oooooh, an adjustable recipe?! Cool! Play around with the heat levels by using 1, 2, or 3 chipotle peppers. That’s HG’s definition of “spicy fun”!
PER SERVING
(about 1 cup): 176 calories, 3g fat, 765mg sodium, 23g carbs, 5.5g fiber, 6g sugars, 13g protein
Ingredients
One 29-ounce can tomato sauce
One 14.5-ounce can diced tomatoes, drained
One 15-ounce can chili beans (pinto beans in chili sauce), not drained
One 15-ounce can red kidney beans, drained and rinsed
1 cup frozen sliced or chopped carrots
1 cup frozen sweet corn kernels
2 bell peppers (in different colors), chopped
1 large onion, chopped
1 to 3 canned chipotle peppers in adobo sauce, chopped, sauce reserved
2 teaspoons chopped garlic
1 teaspoon chili powder
1 teaspoon ground cumin
1 pound raw lean ground turkey
Salt, to taste
Optional topping: fat-free sour cream
Directions
Combine all ingredients except turkey and salt in a large bowl. Add 2 teaspoons adobo sauce from the canned chipotle peppers. Mix to combine and coat all beans and veggies with sauce.
Place turkey in the bottom of the crock pot and break up into small chunks. Pour chili mixture on top and mix.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Stir to distribute turkey. Add salt to taste. If you like, top each serving with a little sour cream. Mmmmm!!!
MAKES 12 SERVINGS
You’ll Need:
crock pot
Prep:
10 minutes
Cook:
3 to 4 hours (high) or 7 to 8 hours (low)
sweet-hot steak bites
This is an AWESOME party food, loved by all—especially men and hungry children. Watch out for those red pepper flakes. They can make these sweet beef chunks SUPER-HOT but soooooo delish!
PER SERVING
(1/5
th
of recipe, about 6 “bites” with sauce): 196 calories, 4.5g fat, 254mg sodium, 18g carbs, 0.5g fiber, 15g sugars, 19.5g protein
Ingredients
One 8-ounce can crushed pineapple packed in juice, lightly drained
1/3 cup sweet Asian chili sauce
½ teaspoon reduced-sodium/lite soy sauce
¼ teaspoon crushed red pepper, or more to taste
1 pound raw lean beefsteak filet, cut into about 30 bite-sized pieces
1 onion, finely chopped
Directions
Place pineapple, chili sauce, soy sauce, and crushed red pepper in the crock pot. Mix well.
Add beef and onion and stir to coat.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
If you like, season to taste with additional crushed red pepper. Serve with excess sauce and toothpicks. Yum!
MAKES 5 SERVINGS
Extra, Extra!
Sweet Asian chili sauce, meet more recipes
—
Sweet ’n Sassy Boneless Hot Wings
and
Crazy Pineapple Salmon Teriyaki
!
You’ll Need:
crock pot, bowl
Prep:
20 minutes
Cook:
3 to 4 hours (high) or 7 to 8 hours (low)
hungry chick chunky soup
We set out to make a stew and ended up with this fantastic soup. Still, it’s so thick and veggie-packed that it’s definitely more of a meal than an appetizer. You’ll want to hug your crock pot after tasting it. (Wait ’til it cools down, though!)
PER SERVING
(about 1 cup): 150 calories, 1g fat, 570mg sodium, 15g carbs, 4.25g fiber, 5g sugars, 20.5g protein
Ingredients
1½ pounds raw boneless skinless lean chicken breasts, halved
Two 14.5-ounce cans (about 3 ½ cups) fat-free chicken broth
One 15-ounce can white beans (such as cannellini), drained and rinsed
One 14.5-ounce can stewed tomatoes, drained
2 carrots, chopped
1 small onion, finely diced
2 cups bagged dry cole slaw
1 cup frozen peas
½ teaspoon salt
¼ teaspoon ground thyme
1 bay leaf
Directions
Place all ingredients in the crock pot and stir.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.
Remove the chicken pieces and place them in a bowl. Shred each piece using two forks—one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and stir into the soup.
Remove the bay leaf. Serve up and enjoy!
MAKES 10 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
For Weight Watchers
POINTS
® values and photos of all the recipes in this book, check out hungry-girl.com/book.
Things That Go Blend
Blenders have many uses.
But mostly they’re used to blend, puree, chop, and liquefy things. Okay, so that’s pretty much ALL they do, but what more could you want from them, really? Prepare to press buttons and whip up slushies, smoothies, soups, shakes, and more. FYI, it is important to have a blender you LOVE, so locate a good one if you haven’t already. Just do it!
You’ll Need:
blender
Prep:
5 minutes
slush-puppy pineapple lemonade
This one’s made with lots of fruit and a little bit of love. (It also has ice and sweetener packets, but those things don’t sound as impressive for some reason.)
PER SERVING
(entire recipe): 87 calories, 0g fat, 10mg sodium, 22.5g carbs, 1g fiber, 18g sugars, 0.5g protein
Ingredients
½ cup canned crushed pineapple packed in juice, not drained
1 tablespoon fresh lemon juice
2 no-calorie sweetener packets
1 cup crushed ice
or
5 to 8 ice cubes
Directions
Place all ingredients in a blender. Add ½ cup water.
Blend on high until slush happens. Enjoy!
MAKES 1 SERVING
HG Tip!
Freeze your crushed pineapple in an ice cube tray for about 30 minutes. It’ll make your drink slushier and ultimately more fantastic.
Extra, Extra!
An open can of pineapple means more guilt-free recipes…make some
Cake on the Beach
and
Teriyaki Shrimp ’n Slaw Stir-Fry
!
You’ll Need:
blender
Prep:
5 minutes
pretty-in-pink slushie drink
I love the name of this recipe. It just rolls off the tongue. Say it five times fast right now and see. It’s fun. Did you do it???
PER SERVING
(entire drink): 125 calories, 0.5g fat, 11mg sodium, 31.5g carbs, 4g fiber, 21g sugars, 2g protein
Ingredients
1 cup frozen unsweetened strawberries, slightly thawed
1½ cups chopped watermelon, seeds removed
¼ cup diet lemon-lime soda
1 no-calorie sweetener packet
1 cup crushed ice
or
5 to 8 ice cubes
Optional garnish: mint leaves
Directions
Place fruit in a blender. Blend on high for 1 minute, or until smooth.
Add soda, sweetener, and ice. Blend again until it reaches a slushie-like consistency.
If you like, garnish with a few mint leaves. Drink up!
MAKES 1 SERVING
You’ll Need:
tall glass, blender
Prep:
5 minutes
cherry lemonade super-slushie
Cherries and lemonade are pretty AWESOME together. Want your slushie to be a little more like sorbet? Just freeze it for a while before enjoying it!
PER SERVING
(entire slushie): 65 calories, 0g fat, 35mg sodium, 15g carbs, 2g fiber, 12g sugars, 1g protein
Ingredients
Half a 2-serving packet (about ½ teaspoon) sugar-free lemonade powdered drink mix
2/3 cup frozen pitted dark sweet cherries
2/3 cup crushed ice or 3 to 5 ice cubes
Directions
In a tall glass, dissolve drink mix in 1 cup cold water. Transfer to a blender.
Add cherries and ice and blend until mixed but still icy. Pour into the glass and enjoy!
MAKES 1 SERVING
You’ll Need:
blender
Prep:
5 minutes
Chill:
30 minutes
cool ’n creamy fruit soup
This is sort of like a spoonable smoothie. It’s reeeeeally good, so please don’t let the whole “fruit soup” thing scare you.
PER SERVING
(½ of recipe, about 1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g fiber, 13.5g sugars, 8.5g protein
Ingredients
¾ cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
1/3 cup light vanilla soymilk
3 tablespoons Splenda No Calorie Sweetener (granulated)
¼ teaspoon cinnamon
¼ teaspoon vanilla extract
2/3 cup fat-free plain Greek yogurt
Directions
In a blender, combine all ingredients except yogurt. Puree until smooth.
Add yogurt and blend on low speed until just mixed.
Cover and refrigerate for at least 30 minutes. Pour into bowls and enjoy!
MAKES 2 SERVINGS
You’ll Need:
large pot, blender, small microwave-safe bowl
Prep:
15 minutes
Cook:
20 minutes
creamy dreamy portabella soup
You will TRULY be shocked when you taste this soup. It is so decadent and delicious, you may have a hard time believing the super-low stats. But don’t doubt us. We’re just magicians who reveal ALL of our secrets…
PER SERVING
(1/3
rd
of recipe, 1 generous cup): 130 calories, 4g fat, 566mg sodium, 17.5g carbs, 3.25g fiber, 6g sugars, 7g protein
Ingredients
1½ tablespoons light whipped butter or light buttery spread
6 cups (about 1 pound) chopped portabella mushrooms
1 cup chopped onion
1 teaspoon chopped garlic
1 cup fat-free chicken broth
¼ cup fat-free nondairy liquid creamer
2 wedges The Laughing Cow Light Original Swiss cheese
¼ teaspoon salt, or more to taste
Optional: black pepper
Directions
Place butter in a large pot and bring to medium-high heat. Once butter has melted and coated the bottom of the pan, add mushrooms and onion. Stir thoroughly.
Sauté for 10 minutes, stirring occasionally. Add garlic and cook for 5 additional minutes.
Remove from heat and stir in broth and creamer. Allow to cool for several minutes and then transfer to a blender.
Place cheese wedges in a small microwave-safe bowl and microwave for 25 seconds. Mix with a fork until smooth. If needed, microwave for 10 additional seconds and mix again.
Add cheese to the blender and puree mixture until thoroughly blended and smooth. Add salt. If you like, season to taste with pepper and additional salt. Now heat, eat, and enjoy!
MAKES 3 SERVINGS
You’ll Need:
blender, bowl, medium pot or microwave-safe bowl
Prep:
10 minutes
Cook:
10 minutes
Chill:
at least 1 hour (several hours is best)
peachy-keen black bean soup
This soup is called “Peachy-Keen,” but the recipe can be made with any fruity salsa. Sadly, the name “Pineappley-Keen” doesn’t have quite the same ring to it, so PEACHY it is!
PER SERVING
(1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein
Ingredients
Three 15-ounce cans black beans, drained and rinsed
4 ½ cups (36 ounces) fat-free chicken or vegetable broth
One 12-ounce jar peach salsa or another fruity tomato-based salsa
1 teaspoon ground cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges
Directions
Pour about half of the beans into a blender. Add about half of the broth, half of the salsa, and half of the cumin (no need to be exact). Blend until mixture is smooth and fully pureed, and then transfer to a large bowl.
Repeat blending process with remaining ingredients, excluding optional toppings. Add that batch to the bowl, and give the mixture a good stir.
Cover and refrigerate for at least 1 hour (several hours is best), to allow soup to thicken and flavors to blend.
Once you’re ready to serve, stir soup thoroughly. (Soup may separate in the fridge—this is okay!) Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and a squeeze of lime. Mmmmm!
MAKES 8 SERVINGS
You’ll Need:
large pot, blender
Prep:
20 minutes
Cook:
65 minutes
creamy caramelized onion bisque
This is one of those recipes that’s so good, it may actually make you tear up. And trust us, those tears will be tears of sheer joy that have absolutely NOTHING to do with the onions in this recipe.
PER SERVING
(1 cup): 109 calories, 1g fat, 912mg sodium, 21g carbs, 1g fiber, 2.5g sugars, 4g protein
Ingredients
1 tablespoon light whipped butter or light buttery spread
2 large sweet onions, chopped
4 large shallots, thinly sliced
2 tablespoons chopped garlic
½ teaspoon salt
Dash cayenne pepper, or more to taste
4 cups fat-free beef broth
¼ cup fat-free nondairy liquid creamer
Directions
Heat butter in a large pot over medium-high heat on the stove. Once butter has coated the bottom of the pot, add onions, shallots, garlic, salt, and cayenne pepper. Onions may be piled high, but they’ll cook down. Sauté for 10 minutes, stirring often.
Reduce heat to medium-low and cook for an additional 25 to 30 minutes, stirring occasionally, until onions are browned and caramelized.
Remove ½ cup of the caramelized onions, to be used to top soup, and set aside. Add broth to the pot and bring to a boil.