Hungry Girl 1-2-3 (5 page)

PER SERVING
(entire recipe): 293 calories, 6.5g fat, 759mg sodium, 26g carbs, 7.5g fiber, 7g sugars, 35g protein

½ cup fat-free beef broth

½ tablespoon reduced-sodium/lite soy sauce

½ tablespoon cornstarch

4 ounces raw lean beefsteak filet, sliced

½ tablespoon chopped garlic

¼ teaspoon crushed red pepper

2 cups broccoli florets

1 cup sugar snap peas

1 cup sliced mushrooms

2 tablespoons chopped scallions

Optional: salt

Combine beef broth, soy sauce, and cornstarch in a bowl, and mix until cornstarch dissolves. Add beef, garlic, and crushed red pepper. Toss to coat and let marinate in the fridge for 10 minutes.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add broccoli, sugar snap peas, mushrooms, scallions, and ¼ cup of the marinade from the beef. Cook for about 5 minutes, stirring occasionally, until broccoli softens.

Add beef and remaining marinade, and cook until browned and cooked through, about 3 minutes.

Reduce heat to low, cover, and let simmer for 2 minutes.

Serve it up and, if you like, season to taste with salt. Enjoy!

MAKES 1 SERVING

You’ll Need:
basic skillet or grill pan, nonstick spray

Prep:
5 minutes

Cook:
20 minutes

PER SERVING
(entire recipe): 305 calories, 11.5g fat, 578mg sodium, 22g carbs, 4g fiber, 4g sugars, 32g protein

1 small light hamburger bun (about 80 calories)

2 small lettuce leaves

2 slices tomato

1 raw plain lean turkey burger patty

1 slice 2% milk Swiss cheese

½ cup sliced baby bella mushrooms

Optional: pickles, ketchup, mustard

Split bun in half, and toast lightly. Place lettuce and tomato on the bottom half of the bun. If you like, add a few pickle chips, a squirt of ketchup, and some mustard. Set aside.

Cook turkey patty in a skillet or grill pan sprayed with nonstick spray (refer to packaging for specific time and cooking temperature).

Once cooked, place patty on the bottom half of the bun, and immediately top with cheese.

Remove skillet/grill pan from heat and re-spray with nonstick spray. Over medium heat, cook mushroom slices until tender, about 3 minutes, stirring occasionally.

Place mushrooms over the cheese-topped patty. Top with the other half of the bun and 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:
basic skillet, nonstick spray, microwave-safe bowl

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(entire bowl): 284 calories, 7g fat, 1,025mg sodium, 28.5g carbs, 9.25g fiber, 11g sugars, 30.5g protein

1/3 cup canned crushed tomatoes

1 stick light string cheese

1 cup sliced mushrooms

1 cup sliced green bell pepper

½ cup sliced onion

1 Boca Original Meatless Burger (Vegan), thawed and chopped

½ cup diced tomatoes

1 teaspoon reduced-fat Parmesan-style grated topping

8 slices turkey pepperoni, chopped

1 tablespoon sliced black olives

Optional: salt, black pepper, garlic powder, onion powder, crushed red pepper

If you like, season crushed tomatoes to taste with optional ingredients. Set aside. Tear string cheese into shreds, roughly chop, and set aside.

In a skillet sprayed with nonstick spray, cook mushrooms, bell pepper, and onion over medium heat until softened, about 3 to 5 minutes.

Add chopped Boca patty, diced tomatoes, and crushed tomatoes, and continue cooking until heated through, about 3 minutes.

Transfer to a microwave-safe bowl and immediately sprinkle with string cheese, grated topping, turkey pepperoni, and olives.

Microwave for about 30 seconds, just long enough to heat and soften the cheese. Enjoy!!!

MAKES 1 SERVING

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

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(entire recipe): 295 calories, 8.25g fat, 905mg sodium, 35g carbs, 7.25g fiber, 18g sugars, 22g protein

½ cup canned crushed tomatoes

1 teaspoon dried oregano

½ teaspoon garlic powder

1¼ cups thickly sliced onion

1½ cups thickly sliced red and green bell peppers

1 precooked 3-ounce chicken or meatless sausage link with 8g fat or less, sliced into ½-inch rounds

Optional: salt and black pepper

Combine crushed tomatoes, oregano, and garlic powder in a bowl, and stir well. Set aside.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add onion and cook for 2 minutes. Add bell peppers and continue to cook, stirring occasionally, for 2 to 4 minutes, until veggies are slightly softened.

Add sausage and cook for an additional 1 to 2 minutes, until heated.

Add tomatoes and stir. Once heated, season to taste with salt and black pepper (or not). Now chew!

MAKES 1 SERVING

HG Tip!

If using frozen sausage, do not thaw completely. This will make it easier to slice.

Here are some super-delicious multi-serving recipes.

You’ll Need:
bowl, wire whisk, large oven-safe skillet, nonstick spray

Prep:
10 minutes

Cook:
15 minutes

PER SERVING
(¼ of frittata): 157 calories, 3.25g fat, 506mg sodium, 12.5g carbs, 1.5g fiber, 6.5g sugars, 18.5g protein

1½ cups fat-free liquid egg substitute

2 tablespoons fat-free nondairy liquid creamer

2 slices 2% milk Swiss cheese, chopped

½ cup shredded fat-free cheddar cheese

2 slices center-cut bacon or turkey bacon, chopped

1 cup chopped portabella mushrooms

1 large apple (preferably Fuji), cored and finely chopped

1 tablespoon reduced-fat Parmesan-style grated topping

Preheat broiler.

In a medium bowl, combine egg substitute and creamer. Whisk together for 1 minute. Add Swiss cheese and cheddar cheese. Set aside.

Bring a large oven-safe skillet sprayed with nonstick spray to medium heat on the stove.

Add bacon and mushrooms, and cook until bacon is slightly crispy and mushrooms have softened, about 3 to 5 minutes.

Add apple and continue to cook until softened, about 2 minutes.

Pour egg mixture into the skillet, and tilt the skillet back and forth to ensure egg mixture is evenly distributed. Make sure cheese is evenly distributed, as well. If needed, run a spatula along the sides of the skillet to help egg to flow underneath the bacon, mushrooms, and apple. Cook for 2 minutes, and then remove from heat.

Sprinkle grated topping evenly over the frittata. Place under the broiler for about 4 minutes, until the egg mixture has puffed up and the mixture is set.

Allow to cool, and then cut into quarters. (Frittata may look runny, but it’s just all the cheese oozing out!) Enjoy!

MAKES 4 SERVINGS

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:
medium pot with a lid, large skillet, nonstick spray

Prep:
15 minutes

Cook:
10 minutes

PER SERVING
(½ of recipe): 380 calories, 8g fat, 900mg sodium, 40g carbs, 2.5g fiber, 1g sugars, 40g protein

½ cup quick-cooking grits

Dash salt

½ cup shredded fat-free cheddar cheese

1 tablespoon light whipped butter or light buttery spread

1 wedge The Laughing Cow Light Original Swiss cheese

8 ounces raw shrimp, peeled, tails removed, deveined

½ cup thinly sliced scallions (white and green parts)

1 tablespoon chopped fresh parsley

1 teaspoon lemon juice

½ teaspoon chopped garlic

2 tablespoons precooked real crumbled bacon

Optional: hot sauce

In a medium pot, bring 2 cups water to a boil on the stove. Add grits and salt and stir well. Reduce heat to lowest setting. Stirring occasionally, cook until water has been absorbed, about 6 to 7 minutes. Remove from heat and stir in shredded cheese, butter, and cheese wedge, breaking cheese wedge into pieces as you add it. Cover and set aside until ready to serve.

Bring a large skillet sprayed with nonstick spray to medium heat. Add shrimp and cook until opaque, about 3 minutes, flipping halfway through cooking. Add scallions, parsley, lemon juice, and garlic. If you like, add a dash or two of hot sauce. Stir well and remove from heat.

Serve grits topped with shrimp and bacon. Eat up, y’all!

MAKES 2 SERVINGS

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

Prep:
15 minutes

Cook:
5 minutes

PER SERVING
(1 burger): 246 calories, 2.5g fat, 734mg sodium, 26.5g carbs, 3g fiber, 3.5g sugars, 33g protein

1/3 cup fat-free mayonnaise

2 teaspoons wasabi, or less for a milder sauce

1 pound fresh raw ahi/yellowfin tuna, finely chopped

1 extra-large egg white or 3 tablespoons liquid egg whites

3 scallions, chopped

1½ tablespoons reduced-sodium/lite soy sauce

2 teaspoons ground ginger

1 teaspoon Dijon mustard

Dash black pepper

4 small light hamburger buns (about 80 calories each), toasted

1 small cucumber, thinly sliced

In a small bowl, combine mayo and wasabi. Mix well and set aside.

In a medium bowl, combine tuna, egg white, scallions, soy sauce, ginger, mustard, and pepper. Mix well. Using your hands, shape mixture into 4 patties, each approximately 4 inches wide.

Spray a large skillet with nonstick spray and bring to medium-high heat. Place patties in the pan and cook until golden on the outside and medium-rare on the inside, about 2 minutes per side. (Be sure to flip them gently!)

Place each patty on the bottom half of a bun. Top each evenly with mayo-wasabi mixture. Finish each one off with cucumber slices and a top bun half!

MAKES 4 SERVINGS

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.

For Weight Watchers
POINTS
® values and photos of all the recipes in this book, check out hungry-girl.com/book.

You’ll Need:
6 skewers, large sealable plastic bag, plate, large baking sheet, nonstick spray, bowl

Prep:
20 minutes

Cook:
20 minutes

PER SERVING
(2 “lollipops”): 196 calories, 3.5g fat, 315mg sodium, 10.5g carbs, 0.5g fiber, 0.5g sugars, 28g protein

12 ounces raw boneless skinless lean chicken breasts, cut into 6 strips

1 ounce (about 15 pieces) Funyuns Onion Flavored Rings

½ ounce (about 7 chips) fat-free sour cream & onion potato chips

1 teaspoon onion powder, or more to taste

2 dashes garlic powder, or more to taste

2 dashes salt, or more to taste

1/8 teaspoon black pepper

2 tablespoons fat-free liquid egg substitute

Preheat oven to 375 degrees.

Carefully slide each chicken strip lengthwise onto a skewer. Set aside.

In a large sealable plastic bag, combine Funyuns, potato chips, and all the seasonings. If you like, add extra seasonings to taste. Seal the bag and crush contents until reduced to a coarse breadcrumb-like consistency. Transfer to a plate and set aside.

Prepare a large baking sheet by spraying with nonstick spray. Pour egg substitute into a small bowl.

Take a chicken skewer and dunk it in the egg substitute—use a spoon to evenly coat the chicken. Gently shake to remove any excess liquid, and then lay chicken skewer in the seasoned crumbs. Rotate the skewer, pressing it into the crumbs, until it is evenly coated. Use your fingers or a spoon to add and pat crumbs onto any bare spots on the chicken. Transfer to the baking sheet, and repeat with all other chicken skewers.

Bake in the oven for 18 to 20 minutes, carefully flipping skewers about halfway through cooking, until chicken is cooked through and coating is crispy. Allow to cool for a few minutes, and then enjoy!

MAKES 3 SERVINGS

HG Tip!

If using wooden skewers, make sure to soak ’em in water for 20 to 30 minutes first to keep ’em from burning.

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

Prep:
5 minutes

Cook:
25 minutes

PER SERVING
(1/3
^rd
of recipe, about 1 1/3 cups): 202 calories, 2g fat, 414mg sodium, 8g carbs, 1.5g fiber, 4g sugars, 36g protein

1 pound raw boneless skinless lean chicken breasts

½ tablespoon dry chicken grill seasoning blend

1 onion, chopped

1 tablespoon chopped garlic

2 cups cherry tomatoes

¼ teaspoon salt

Sprinkle chicken on both sides with grill seasoning blend. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add chicken and cook for 3 to 4 minutes on each side, until seared. Remove chicken and, once cool enough to handle, chop into bite-sized pieces.

Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Add chopped chicken, onion, and garlic to the skillet, and cook until onions are browned and chicken is fully cooked, about 5 minutes. Add tomatoes and salt, and stir.

Reduce heat to low, cover skillet, and let simmer for 8 to 10 minutes, until the tomatoes burst.

Using a spatula, carefully mash any tomatoes that have yet to burst. Gently scrape up onion and garlic bits from the bottom of the skillet and mix them up with the juice from the tomatoes. Stir well and serve!

MAKES 3 SERVINGS

You’ll Need:
strainer, large microwave-safe bowl, baking dish, nonstick spray

Prep:
10 minutes

Cook:
25 minutes

PER SERVING
(¼ of casserole): 105 calories, 1.5g fat, 612mg sodium, 11g carbs, 5g fiber, 2g sugars, 12.5g protein

3 packages House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

1½ cups ground-beef-style soy crumbles, thawed from frozen

½ cup red taco sauce

2 teaspoons dry taco seasoning mix

¼ cup plus 2 tablespoons shredded fat-free cheddar cheese

Optional: fat-free sour cream

Preheat oven to 375 degrees.

Use a strainer to rinse and drain shirataki noodles well. Pat dry. In a large microwave-safe bowl, microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.

Add crumbles, taco sauce, and taco seasoning, and mix well.

Transfer mixture to a baking dish sprayed with nonstick spray. Sprinkle with cheese, and then bake in the oven for 20 to 25 minutes, until bubbly.

Top each serving with a dollop of sour cream, if you like. Enjoy!

MAKES 4 SERVINGS