Hungry Girl 1-2-3 (19 page)
Authors: Lisa Lillien
You’ll Need:
bowl, rolling pin, pizza cutter (optional), 12-cup muff in pan, pastry brush (optional)
Prep:
20 minutes
Cook:
15 minutes
jammin’ tarts
These are sooooo cute…and sweet…and fruity…and yummy…and fun. And that’s all I have to say about ’em. Oh, they’re also easy to make. Okay, now I’m done.
PER SERVING
(1 tart): 43 calories, 1.5g fat, 80mg sodium, 8.5g carbs, <0.5g fiber, 1g sugars, 1g protein
Ingredients
½ cup sugar-free jam or preserves (any flavor)
1 teaspoon cornstarch
Dash salt
1 tablespoon flour
½ package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
1 egg white or 2 tablespoons liquid egg whites
1 tablespoon powdered sugar
Directions
Preheat oven to 350 degrees.
In a small bowl, thoroughly mix jam, cornstarch, and salt, and set aside.
Prepare a dry surface by dusting it with some of the flour. Dust a rolling pin with the flour, as well.
Roll dough out to about 1/8-inch thickness. Using a knife or pizza cutter, cut into 12 squares.
Place each square into a cup of a 12-cup muffin pan, and press it into the bottom and sides, creating a little dough “cup” about ½-inch tall.
Using a pastry brush or your fingers, lightly brush dough cups with a thin layer of egg white. (You do not need to use all the egg white.) Spoon 2 teaspoons jam mixture into the center of each cup, leaving room around the edges for it to melt and spread.
Bake in the oven for 10 to 12 minutes, until dough cups start to turn golden brown. Let cool for several minutes.
If needed, run a knife along the edges of the tarts to release them from the pan. Sprinkle with sugar and enjoy!
MAKES 12 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
Extra, Extra!
It’s best to use the refrigerated dough soon after you open it. So make a second batch of this recipe ASAP, or make some
Creamed Corn–Cheese Bites
!
You’ll Need:
bowls, 12-cup muff in pan, baking cups (optional), nonstick spray, toothpick
Prep:
30 minutes
Cook:
15 minutes
frosted apple pie cupcakes
These cupcakes are perfectly apple-y with a sweet cinnamon frosting. I LOVE CUPCAKES!!!
PER SERVING
(1 frosted cupcake): 155 calories, 2.5g fat, 308mg sodium, 30g carbs, 0.75g fiber, 16.5g sugars, 3g protein
Ingredients
For Frosting
1 cup Cool Whip Free, thawed
3 tablespoons fat-free cream cheese, room temperatur
½ tablespoon sugar-free fat-free vanilla instant pudding mix
¾ teaspoon cinnamon
1 no-calorie sweetener packet
For Cupcakes
2 cups moist-style yellow cake mix
2 cups peeled and finely chopped Fuji apples
½ cup no-sugar-added applesauce
½ cup fat-free liquid egg substitute
¼ cup fat-free sour cream
1 tablespoon cinnamon
1 teaspoon baking powder
1/8 teaspoon salt
Directions
Preheat oven to 350 degrees.
Combine all of the frosting ingredients in a bowl and mix well. Refrigerate until cupcakes are ready to be frosted.
Combine all of the cupcake ingredients in a large bowl, and mix until blended.
Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute cake mixture among the cups.
Bake in the oven for about 15 minutes, until a toothpick inserted into the center of a cupcake comes out clean.
Let cool completely, and then evenly distribute frosting among the tops of the cupcakes. Enjoy!
MAKES 12 SERVINGS
HG Tip!
Want more cupcake recipes? There’s an entire chapter of ’em in
Hungry Girl 200 Under 200: 200 Recipes Under 200 calories
. YAY!
Fun with…Broccoli Cole Slaw
Who would have thought that shredded broccoli, cabbage, and carrots could create such a stir?!
Not us. But there’s little this shredded veggie trio can’t do. It makes amazing slaws, salads, pasta swaps, stir-frys, and more. Broccoli Cole Slaw for president!
You’ll Need:
large bowl
Prep:
10 minutes
Chill:
at least 2 hours
sweet ’n chunky turkey slaw
This is one of my go-to midday meals. I love the sweetness of the raisins and apple chunks mixed with the slaw and turkey. SOOOO GOOOOD!
PER SERVING
(¼
th
of recipe, about 1½ cups): 236 calories, 1g fat, 325mg sodium, 28g carbs, 4.5g fiber, 16.5g sugars, 28g protein
Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
12 ounces cooked boneless skinless lean turkey breast, cubed
1 large Fuji apple, cored and diced
¼ cup raisins (not packed)
¼ cup plus two tablespoons fat-free honey mustard dressing
Directions
Toss all ingredients together in a large bowl. Mix well.
Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!
MAKES 4 SERVINGS
You’ll Need:
large bowl
Prep:
5 minutes
Chill:
at least 2 hours
bacon ranch broccoli slaw
Does bacon really make EVERYTHING better? Not quite sure, but it definitely works in this recipe.
PER SERVING
(¼
th
of recipe, about 1 cup): 96 calories, 2.5g fat, 635mg sodium, 11.5g carbs, 3g fiber, 6g sugars, 6.5g protein
Ingredients
2/3 cup fat-free sour cream
1½ tablespoons dry ranch dressing/dip seasoning mix
One 12-ounce bag (4 cups) dry broccoli cole slaw
¼ cup precooked real crumbled bacon
Directions
Combine sour cream and seasoning mix in a large bowl and stir thoroughly.
Add slaw and toss to coat. Add bacon and mix well.
Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!
MAKES 4 SERVINGS
You’ll Need:
medium pot, wok or basic skillet, nonstick spray
Prep:
10 minutes
Cook:
25 minutes
teriyaki shrimp ’n slaw stir-fry
Yay, another AMAZINGLY easy and tasty shrimp meal. This one comes complete with vegetables. YES!!!
PER SERVING
(1/3
rd
of recipe, about 11/3 cups): 210 calories, 2g fat, 884mg sodium, 21g carbs, 4.25g fiber, 7.5g sugars, 26.5g protein
Ingredients
1½ tablespoons cornstarch
3 tablespoons reduced-sodium/lite soy sauce
3 tablespoons sugar-free pancake syrup
3 tablespoons canned crushed pineapple packed in juice, not drained
2 teaspoons brown sugar (not packed)
2 teaspoons seasoned rice vinegar
1 teaspoon chopped garlic
¾ teaspoon Worcestershire sauce
¾ teaspoon ground ginger
One 12-ounce bag (4 cups) dry broccoli cole slaw
12 ounces raw shrimp, peeled, tails removed, deveined
Directions
Combine cornstarch with 1 cup cold water in a pot and stir to dissolve. Add all other ingredients except broccoli cole slaw and shrimp. Mix well.
Bring the pot to medium-high heat. Stirring occasionally, cook until it reduces and thickens to a sauce-like consistency, about 10 minutes, and then remove from heat.
Bring a wok or skillet sprayed with nonstick spray to medium heat. Add slaw and cook for 5 to 10 minutes, until almost softened to desired texture.
Add shrimp to the wok/skillet and cook until opaque, about 3 minutes.
Add sauce mixture to the wok/skillet and continue to cook and stir until evenly distributed and hot.
Remove from heat and let stand for 5 minutes. Then serve and enjoy!
MAKES 3 SERVINGS
Extra, Extra!
Leftover pineapple? Make
Cake on the Beach
and
Slush-Puppy Pineapple Lemonade
!
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
Prep:
10 minutes
Chill:
at least 2 hours
bbq chicken slaw
Picnics, outdoor BBQs, parties…they’ll all be 36 percent more delicious if this slaw is included on the menu. It’s SO true.
PER SERVING
(¼
th
of recipe, 1 heaping cup): 181 calories, 1.5g fat, 675mg sodium, 24.5g carbs, 4.5g fiber, 12.5g sugars, 18g protein
Ingredients
½ cup canned tomato sauce
¼ cup ketchup
1 tablespoon plus 1 teaspoon brown sugar (not packed)
1 tablespoon cider vinegar
½ teaspoon garlic powder
One 12-ounce bag (4 cups) dry broccoli cole slaw
One 9.75-ounce (or 10-ounce) can 98% fat-free chunk white chicken breast in water, drained and flaked
1 cup sweet corn kernels, thawed from frozen
1 cup thinly sliced red onion
Directions
Combine tomato sauce, ketchup, brown sugar, cider vinegar, and garlic powder in a large bowl, and mix until blended. Add slaw, chicken, corn, and onion, and toss until coated.
Cover and refrigerate for at least 2 hours (if you can wait!). Then DIG IN!
MAKES 4 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need:
large microwave-safe bowl
Prep:
5 minutes
Cook:
10 minutes
saucy pasta swap
I love pasta. A lot. This recipe will absolutely, without a doubt, satisfy your craving for garlicky, saucy, Parmesan-topped spaghetti. You’re SO welcome.
PER SERVING
(½ of recipe, 1 heaping cup): 138 calories, 2.5g fat, 554mg sodium, 23g carbs, 8g fiber, 9g sugars, 8g protein
Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
1 cup canned crushed tomatoes
3 tablespoons reduced-fat Parmesan-style grated topping
1 teaspoon garlic powder, or more to taste
Dash onion powder, or more to taste
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions
Place slaw in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave for 4 to 5 minutes.
Once cool enough to handle, add tomatoes and stir. Microwave for 1 minute.
Stir in grated topping, and add seasonings to taste. Enjoy!
MAKES 2 SERVINGS
You’ll Need:
bowl, wok or very large skillet, nonstick spray
Prep:
10 minutes
Cook:
10 minutes
mmmmm moo shu chicken
It’s moo shu madness! This recipe is perfect for anyone who loves Chinese food and thinks they have to live without moo shu forever. You don’t!!!
PER SERVING
(about 2/3 cup): 76 calories, 0.5g fat, 522mg sodium, 9.5g carbs, 3g fiber, 4g sugars, 8g protein
Ingredients
3 tablespoons reduced-sodium/lite soy sauce
3 tablespoons seasoned rice vinegar
1 teaspoon crushed garlic
½ teaspoon cornstarch
Dash white pepper (black is fine, if you don’t have white)
6 ounces raw boneless skinless lean chicken breast, cut into thin strips
One 12-ounce bag (4 cups) dry broccoli slaw
One 8-ounce can straw mushrooms, drained
½ cup canned bamboo shoots, drained and cut into thin strips
1 cup bean sprouts
2 tablespoons plus 2 teaspoons hoisin sauce
Directions
In a small bowl, combine soy sauce, rice vinegar, garlic, cornstarch, and pepper. Mix well and set aside. This is your moo shu sauce.
Bring a wok or very large skillet sprayed with nonstick spray to medium-high heat. Add chicken to the skillet and cook for about 2 minutes, until no longer pink.
Add slaw to the skillet and, stirring occasionally, cook for 3 to 4 minutes, until veggies are soft.
Add mushrooms, bamboo shoots, bean sprouts, and moo shu sauce to the skillet, and mix well. Cook for an additional 3 to 4 minutes, until entire dish is hot and chicken is cooked through. Sauce will thicken as it sits.
Transfer to a serving dish and serve drizzled with hoisin sauce. Mmmm!!!
MAKES 8 SERVINGS
HG Tip!
Try our moo shu wrapped in warm low-fat flour tortillas. SO GOOD!
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You’ll Need:
box grater, large bowl, 12-cup muff in pan, baking cups (optional), nonstick spray
Prep:
15 minutes
Cook:
35 minutes
turkey & veggie meatloaf minis
These are so delicious, they’ve inspired me to write poetry. And for the first time ever…it’s not a haiku poem.
Turkey meatloaf minis You are cupcake-like in many ways—Only bursting with veggies and lean protein goodness Instead of sugar.
And topped with ketchup instead of frosting…I love you deeply.
PER SERVING
(1 mini meatloaf): 142 calories, 5.25g fat, 494mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 14g protein
Ingredients
1 small onion
¼ cup plus 3 tablespoons ketchup, divided
1¼ pounds raw lean ground turkey
3 cups bagged dry broccoli cole slaw, roughly chopped
½ cup fat-free liquid egg substitute
½ cup quick-cooking oats
2 teaspoons garlic powder
1 teaspoon salt
Directions
Preheat oven to 350 degrees.
Using a box grater, grate onion into a large bowl. Add ¼ cup ketchup and all other ingredients. Stir until thoroughly mixed.
Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 teaspoon ketchup.
Bake in the oven for 30 to 35 minutes, until firm with lightly browned edges. Let stand for 5 minutes before serving. Enjoy!!!
MAKES 9 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need:
large bowl
Prep:
10 minutes
Chill:
at least 2 hours
greek chicken salad slaw
Hey, Greek salad! Don’t mean to pick on you, but you’re not quite as interesting as this slaw. Just sayin’. BTW, thanks to Tracey for inspiring this recipe!
PER SERVING
(1½ cups): 149 calories, 1.5g fat, 626mg sodium, 19.5g carbs, 4g fiber, 10.5g sugars, 15g protein
Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
6 ounces cooked boneless skinless lean chicken breast, chopped
2 cups cherry tomatoes, halved
2/3 cup fat-free raspberry vinaigrette
2/3 cup thinly sliced red onion
½ cup crumbled fat-free feta cheese
½ cup canned artichoke hearts packed in water, drained and roughly chopped
¼ cup sliced black olives
1 tablespoon jarred capers, drained
½ tablespoon lime juice
1 teaspoon dried oregano
Optional: salt and black pepper