Hungry Girl 1-2-3 (4 page)

Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.

Warm tortilla for about 10 seconds in the microwave. Spread diced tomatoes down the center of the tortilla, and sprinkle with garlic powder and black pepper. Top with turkey pepperoni, followed by egg scramble.

Tear string cheese into shreds and place on top of the eggs. Wrap tortilla up like a burrito, folding the sides in first, and then rolling it up from the bottom.

Place burrito seam-side down on a baking sheet sprayed with nonstick spray, and bake in the oven for 8 to 10 minutes, until crispy. Meanwhile, place crushed tomatoes in a microwave-safe bowl and heat in the microwave. If you like, season to taste with garlic powder and salt.

Plate your burrito and top with crushed tomatoes and grated topping. Enjoy!

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:
bowls, basic skillet, nonstick spray

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 227 calories, 4.5g fat, 875mg sodium, 21g carbs, 3g fiber, 12.5g sugars, 23g protein

¾ cup peeled and diced cucumber

2 scallions, cut into ½-inch pieces

2 tablespoons shredded carrot

2 tablespoons seasoned rice vinegar

1 tablespoon chopped cilantro

Dash crushed red pepper, or more to taste

3 ounces raw boneless skinless lean chicken breast, cubed

1/8 teaspoon garlic powder

1½ tablespoons Thai peanut salad dressing or sauce (low in fat with about 35 calories per tablespoon)

3 leaves romaine, butter, or green leaf lettuce

Optional garnishes: lime wedges, sesame seeds

In a bowl, combine cucumber, scallions, carrot shreds, rice vinegar, cilantro, and crushed red pepper. Mix well and refrigerate until you’re ready to assemble your cups.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add chicken and sprinkle with garlic powder. Cook chicken, stirring occasionally, until browned and cooked through, about 4 minutes.

Place chicken and peanut dressing or sauce in a bowl and toss to coat. Remove veggie mixture from the fridge.

To assemble, evenly distribute the veggie mixture and the chicken among the lettuce “cups.” If you like, finish with a squirt of lime juice and a sprinkle of sesame seeds. Chomp chomp!

MAKES 1 SERVING

You’ll Need:
bowl

Prep:
10 minutes

PER SERVING
(entire salad): 213 calories, 8g fat, 552mg sodium, 29.5g carbs, 6.5g fiber, 16.5g sugars, 10g protein

1 Fuji apple

3 cups 3-lettuce blend bagged lettuce

1 cup spinach leaves

¼ cup crumbled reduced-fat feta cheese

¼ cup thinly sliced red onion

1 tablespoon thinly sliced dry-roasted almonds

Optional: freshly ground black pepper, light vinaigrette dressing or another low-calorie dressing

Cut apple into quarters and remove the core, seeds, and stem. Thinly slice, and then cut the slices in half widthwise.

Toss all ingredients together in a bowl. Add some pepper and dressing if you like, but this salad’s so flavorful you may not even need ’em. Enjoy!!!

MAKES 1 SERVING

You’ll Need:
bowl, plate, baking sheet, nonstick spray

Prep:
15 minutes

Cook:
20 minutes

PER SERVING
(entire recipe): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein

3 tablespoons honey mustard

2 tablespoons fat-free liquid egg substitute

5 ounces raw boneless skinless lean chicken breast, cut into 4 strips

2 dashes salt

2 dashes black pepper

1 ounce (about 10 twists) hard salted pretzels, finely crushed

2 teaspoons granulated sugar

Preheat oven to 375 degrees.

Mix honey mustard and egg substitute together in a small bowl. Season chicken strips with salt and pepper, and then submerge in the mustard-egg mixture. Set aside to marinate for at least 5 minutes.

Mix crushed pretzels with sugar and spread mixture out on a plate. Spray a baking sheet with nonstick spray.

Thoroughly coat chicken strips with the pretzel-sugar mixture, and then transfer to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray.

Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until chicken is cooked through.

Eat and enjoy!

MAKES 1 SERVING

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

Prep:
15 minutes

Cook:
10 minutes

PER SERVING
(entire recipe): 256 calories, 2g fat, 693mg sodium, 19.5g carbs, 3.25g fiber, 4.5g sugars, 38.5g protein

4 ounces raw boneless skinless lean chicken breast, chopped

2 tablespoons canned black beans, drained and rinsed

½ tablespoon chopped cilantro

½ teaspoon lime juice

1/8 teaspoon chili powder

1/8 teaspoon salt

2 dashes ground cumin

2 dashes black pepper

¼ cup frozen corn

¼ cup thinly sliced onion

¼ cup thinly sliced red bell pepper

¼ cup shredded fat-free cheddar cheese

¼ cup chopped tomatoes

In a bowl, combine chicken, beans, cilantro, lime juice, chili powder, salt, cumin, and black pepper. Mix well and set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add corn, onion, and bell pepper. Stirring frequently, cook for 4 to 5 minutes, until onion softens.

Extra, Extra!

Got black beans? Whip up the
Bursting Burrito Bowl
or the
Fiesta Bites
!

Add chicken mixture and, stirring occasionally, cook for 5 minutes, or until chicken is cooked through.

Add cheese and tomatoes and stir until cheese starts to melt. Enjoy immediately!

MAKES 1 SERVING

You’ll Need:
baking sheet, nonstick spray, bowl

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 298 calories, 3g fat, 1,379mg sodium, 31.5g carbs, 6.25g fiber, 4g sugars, 39g protein

1 light English muffin, split into halves

3 ounces (about 1/3 cup) albacore tuna packed in water, drained and flaked

1 tablespoon Dijonnaise

1 tablespoon fat-free plain Greek yogurt

½ tablespoon chopped dill pickle

1 teaspoon dried minced onion

Squirt of lemon juice

Dash garlic powder

Dash black pepper

2 slices plum tomato

2 slices fat-free cheddar cheese

Preheat broiler.

Lightly toast muffin halves. Set aside on a baking sheet lightly sprayed with nonstick spray.

In a small bowl, combine tuna, Dijonnaise, yogurt, pickle, onion, lemon juice, garlic powder, and pepper. Mix well.

Evenly distribute tuna mixture between the muffin halves. Top each with a slice of tomato followed by a slice of cheese.

Broil for 1 to 2 minutes, until cheese melts.

Plate your open-faced tuna melt and eat up!

MAKES 1 SERVING

HG Alternative!

Feel free to use fat-free mayo instead of Greek yogurt in this recipe.

You’ll Need:
large sealable plastic bag, meat mallet or a heavy can, oven-safe skillet, nonstick spray

Prep:
15 minutes

Cook:
15 minutes

PER SERVING
(entire recipe): 282 calories, 5.75g fat, 868mg sodium, 10g carbs, 2g fiber, 4.5g sugars, 44g protein

¼ cup canned crushed tomatoes

1 stick light string cheese

5 ounces raw boneless skinless lean chicken breast

¼ teaspoon garlic powder

¼ teaspoon onion powder

1/8 teaspoon salt, or more to taste

1/8 teaspoon black pepper, or more to taste

¼ cup diced green bell pepper

¼ cup sliced mushrooms

2 tablespoons diced onion

4 slices turkey pepperoni, chopped

1 teaspoon reduced-fat Parmesan-style grated topping

Optional seasonings and toppings: crushed red pepper, oregano, basil

Preheat broiler.

If you like, season crushed tomatoes to taste with salt, black pepper, and optional seasonings. Set aside. Tear string cheese into shreds, roughly chop, 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. Evenly sprinkle both sides of the chicken with the garlic powder, onion powder, salt, and black pepper. Set aside.

Bring an oven-safe skillet sprayed with nonstick spray to medium heat on the stove. Add bell pepper, mushrooms, and onion and cook until softened, about 4 to 6 minutes. Remove veggies and set aside.

Remove skillet from heat, re-spray, and return to medium heat. Add chicken and cook for about 3 minutes per side, until cooked through.

Top chicken with crushed tomatoes, string cheese, veggies, and turkey pepperoni.

Place skillet under the broiler for 2 to 3 minutes, until cheese softens and pepperoni becomes crisp.

Plate your pizza-fied chicken and sprinkle with grated topping. If you like, sprinkle with optional toppings. Enjoy!

MAKES 1 SERVING

HG Tip!

If you’re not sure if the handle of your skillet is oven-safe, wrap the handle with aluminum foil before heating it.

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

Prep:
15 minutes

Cook:
10 minutes