Hungry Girl 1-2-3 (21 page)

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, evenly coat both sides of your sandwich with the egg substitute. Coat the sides of the sandwich as well. (You won’t need to use all of the egg mixture.)

Place sandwich in the skillet and cook for 2 to 4 minutes on each side, until golden brown.

Serve with syrup for dipping. Enjoy!

MAKES 1 SERVING

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

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 182 calories, 4.5g fat, 520mg sodium, 24.5g carbs, 3.5g fiber, 5g sugars, 12.5g protein

¼ cup fat-free liquid egg substitute

1 teaspoon vanilla extract, divided

½ teaspoon cinnamon, divided

1 no-calorie sweetener packet, divided

1 tablespoon canned pure pumpkin

2 tablespoons fat-free cream cheese, room temperatur

¼ teaspoon pumpkin pie spice

1 light hot dog bun (about 80 calories)

2 teaspoons light whipped butter or light buttery spread

2 tablespoons Fat Free Reddi-wip

Optional: sugar-free pancake syrup, for dipping

Combine egg substitute, ½ teaspoon vanilla extract, ¼ teaspoon cinnamon, and half of the sweetener in a small bowl. Mix well and set aside.

In a separate small bowl, combine pumpkin, cream cheese, pumpkin pie spice, remaining ¼ teaspoon vanilla extract, remaining ¼ teaspoon cinnamon, and remaining sweetener. Set aside.

Split hot dog bun open lengthwise, without fully separating the two halves. Spoon pumpkin–cream cheese mixture onto the bottom half of the bun. Gently press the top half down over the filling. Carefully slice into four “bites.”

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, coat each bite on all sides with the egg mixture. (You won’t need to use all of the egg mixture.)

Once butter has melted, place bites in the skillet and cook for 3 to 4 minutes, flipping until golden brown on all sides.

Plate your bites and top with Reddi-wip. If you like, serve with syrup for dipping. Enjoy!!!

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:
bowl, small plate, basic skillet, nonstick spray

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(entire recipe): 263 calories, 6g fat, 860mg sodium, 42g carbs, 5.25g fiber, 4g sugars, 19g protein

½ cup fat-free liquid egg substitute

¼ teaspoon cinnamon

½ teaspoon vanilla extract

2 slices light white bread

1 wedge The Laughing Cow Light Original Swiss cheese

2 tablespoons sugar-free strawberry preserves

2 teaspoons light whipped butter or light buttery spread

¼ cup sugar-free pancake syrup

Mix egg substitute with cinnamon and vanilla extract in a bowl. Transfer to a small plate and set aside.

Lay bread slices on a clean dry surface and spread half of the cheese wedge on each slice. Spread preserves over 1 slice of bread, and place the other slice on top with the cheese-side down. Press gently to seal.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow it to coat the bottom of the skillet. Meanwhile, evenly coat both sides of your sandwich with egg mixture. Coat the sides of the sandwich as well. (You won’t need to use all of the egg mixture.)

Place sandwich in the skillet and cook for 2 to 4 minutes on each side, until golden brown. Serve with syrup for dipping and enjoy!

MAKES 1 SERVING

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Fat-Free Plain Greek Yogurt + Salsa

PER SERVING (¼
^th
of recipe, 2 tablespoons yogurt plus 2 tablespoons salsa): 24 calories, 0g fat, 208mg sodium, 3g carbs, 0.5g fiber, 2g sugars, 2g protein

For a creamy, zesty dip for four, stir together ½ cup of each until uniform in color. Serve up with chips or veggies!

Fat-Free Greek Yogurt + Freeze-Dried Fruit

PER SERVING (6 ounces yogurt plus ½ cup fruit): 140 calories, 0g fat, 92mg sodium, 18.5g carbs, 1g fiber, 16.5g sugars, 16g protein

Easiest parfait ever, people. Layer yogurt and fruit in a glass, insert spoon, and commence chewing.

Cheats:
Mix a little no-calorie sweetener into the yogurt to make it sweeter!

Fat-Free Plain Greek Yogurt + Sugar-Free Pancake Syrup

PER SERVING (6 ounces yogurt plus 3 tablespoons syrup): 110 calories, 0g fat, 146mg sodium, 14g carbs, 0g fiber, 6.5g sugars, 15g protein

You’ll LOVE the combo of sweet and tangy in this duo. Just drizzle and swirl syrup into yogurt. See, opposites really do attract!

Fat-Free Plain Greek Yogurt + Sugar-Free Preserves

PER SERVING (6 ounces yogurt plus 2 tablespoons preserves): 110 calories, 0g fat, 64mg sodium, 16.5g carbs, 0g fiber, 6.5g sugars, 15g protein

Personalize this creamy treat with your favorite sugar-free fruit spread. Apricot is AWESOME!

Fat-Free Plain Yogurt + Boneless Skinless Lean Chicken Breast

PER SERVING (2 tablespoons yogurt plus 6 ounces chicken): 204 calories, 2g fat, 134mg sodium, 2g carbs, 0g fiber, 2g sugars, 39g protein

Marinating chicken in yogurt makes it REALLY tender! Cut raw chicken into cubes, coat with yogurt, and refrigerate for at least 1 hour. (This works great in a sealable plastic bag.) Grill it on skewers or bake it, and enjoy. YUM!

Cheats:
Add your favorite spices to the yogurt.

Fat-Free Yogurt + Cool Whip Free

PER SERVING (6 ounces yogurt plus ½ cup whipped topping): 160 calories, 1g fat, 125mg sodium, 31g carbs, 0g fiber, 18g sugars, 5g protein

Take your favorite sweet yogurt, fluff it up with some of the whipped stuff (thawed), and freeze. It makes an icy, creamy treat. Yay!

Fat-Free Vanilla Yogurt + Frozen Unsweetened Mixed Berries

PER SERVING (6 ounces yogurt plus 1 cup fruit): 175 calories, <0.5g fat, 100mg sodium, 32g carbs, 5g fiber, 27.5g sugars, 7g protein

Thaw your berries briefly, and stir ’em into the yogurt. BERRY exciting!!!

Fat-Free Yogurt + Low-Fat Honey Graham Crackers

PER SERVING (6 ounces yogurt plus ½ sheet graham crackers): 130 calories, 0.5g fat, 147mg sodium, 26g carbs, <0.5g fiber, 20g sugars, 7.5g protein

Now you can make upside-down pies in almost any flavor. Just crush your crackers and sprinkle the crumbs on top of your yogurt. Key lime yogurt is PERFECT for this one!

Mini Caramel Rice Cakes + Jet-Puffed Marshmallow Creme

PER SERVING (10 mini rice cakes plus 10 teaspoons marshmallow creme): 152 calories, 0.75g fat, 229mg sodium, 36.5g carbs, 0g fiber, 20g sugars, 1g protein

Either top your cakes with a spoonful of creme, or serve ’em sandwich-style, one on top of the other!