Hungry Girl 1-2-3 (8 page)

You’ll Need:
strainer, microwave-safe bowl

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire bowl): 266 calories, 7.5g fat, 951mg sodium, 15g carbs, 5.25g fiber, 4g sugars, 34g protein

1 package House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute

1 tablespoon fat-free sour cream

2 teaspoons reduced-fat Parmesan-style grated topping

1 wedge The Laughing Cow Light Original Swiss cheese

3 ounces cooked boneless skinless lean chicken breast, roughly chopped

¼ cup jarred roasted red peppers packed in water, drained and roughly chopped

¼ cup canned sliced mushrooms, drained

Salt and black pepper, to taste

1 tablespoon precooked real crumbled bacon

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

Top noodles with sour cream, grated topping, and cheese wedge, breaking cheese into pieces as you add it. Microwave for 1 minute. Mix thoroughly.

Add all other ingredients except bacon, salt, and black pepper to the bowl, and mix well. Microwave for 1 to 2 minutes, until heated.

Season to taste with salt and black pepper. Sprinkle with bacon and enjoy!

MAKES 1 SERVING

Extra, Extra!

Don’t ditch the remaining canned mushrooms! Use ’em to make some
Sloppy Joe-chiladas
,
Mom-Style Creamy Chicken ’n Veggies
, or a
Happy Camper Cheeseburger Crumble
!

Extra, Extra!

Roasted red peppers need not go to waste…use ’em in a
Veggie-Packed Wrap Attack
or some
Slow-Cookin’ Mexican Chicken
!

You’ll Need:
strainer, microwave-safe bowl

Prep:
10 minutes

Chill:
20 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 155 calories, 7.5g fat, 585mg sodium, 14g carbs, 5g fiber, 2g sugars, 9.5g protein

1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

¼ cup torn lettuce leaves

2 tablespoons sun-dried tomatoes packed in oil, drained and roughly chopped

2 tablespoons precooked real crumbled bacon

1 tablespoon chopped scallions

1 tablespoon fat-free mayonnaise

1 tablespoon fat-free sour cream

Using a strainer, rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit. Refrigerate for about 20 minutes, until completely chilled.

Add all other ingredients to the bowl and mix well. Enjoy!

MAKES 1 SERVING

You’ll Need:
strainer, 2 microwave-safe bowls

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 215 calories, 6g fat, 752mg sodium, 27g carbs, 8g fiber, 7g sugars, 11.5g protein

1 package House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

2 teaspoons reduced-fat Parmesan-style grated topping

2 wedges The Laughing Cow Light Original Swiss cheese

1 cup frozen mixed vegetables

5 splashes Frank’s RedHot Original Cayenne Pepper Sauce

Salt and black pepper, to taste

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

Add grated topping and cheese wedges to the noodles, breaking wedges into pieces as you add them. Microwave for 1 minute, and then stir thoroughly. Set aside.

Microwave vegetables in a separate microwave-safe bowl until thawed and warm. Drain any excess liquid, and then add to noodles.

Add hot sauce and mix well. Microwave for 1 minute.

Season to taste with salt and pepper. Then enjoy!

MAKES 1 SERVING

You’ll Need:
2 microwave-safe bowls, microwave-safe plate

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(2 enchiladas): 214 calories, 2.5g fat, 851mg sodium, 36.5g carbs, 7.25g fiber, 5g sugars, 14.5g protein

¼ cup chopped onion

¼ cup chopped green bell pepper

1 cup frozen ground-beef-style soy crumbles

¼ cup canned sliced mushrooms, drained

1 teaspoon canned tomato paste

½ teaspoon dry taco seasoning mix

½ no-calorie sweetener packet

¾ cup canned tomato sauce

Four 6-inch corn tortillas

Place onion and bell pepper in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 4 minutes. Once cool enough to handle, drain any excess water.

Add soy crumbles and mushrooms to the bowl. Microwave for 1 minute. Set aside.

In a separate microwave-safe bowl, mix tomato paste, taco seasoning, and sweetener into tomato sauce. Microwave for 30 seconds, or until thoroughly heated.

Reserve ¼ cup sauce to top the enchiladas, and add remaining sauce to the veggie-crumble mixture. Stir well, and set aside.

Dampen two paper towels and place the tortillas between them. Microwave for 1½ minutes.

Lay tortillas flat and evenly distribute the saucy veggie mixture between them.

Wrap each tortilla up tightly and place it on a microwave-safe plate with the seam-side down. Cover with the reserved sauce.

Microwave for about 20 seconds, until enchiladas are hot. Now enjoy!

MAKES 2 SERVINGS

Extra, Extra!

Use leftover mushrooms to make an
Italian-Style Bacon Alfredo Bowl
, some
Mom-Style Creamy Chicken ’n Veggies
, or a
Happy Camper Cheeseburger Crumble
!

You’ll Need:
large microwave-safe bowl

Prep:
5 minutes

Cook:
5 minutes

PER SERVING
(about ¼ cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein

One 8-ounce tub fat-free cream cheese, room temperatur

½ cup Frank’s RedHot Original Cayenne Pepper Sauce

½ cup shredded part-skim mozzarella cheese

¼ cup fat-free ranch dressing

¼ cup fat-free plain Greek yogurt

Two 9.75-ounce (or 10-ounce) cans 98% fat-free chunk white chicken breast in water, drained and flaked

Place cream cheese in a large microwave-safe bowl and stir until smooth. Mix in Frank’s RedHot, mozzarella cheese, ranch dressing, and yogurt. Stir in chicken until thoroughly combined.

Microwave for 3 minutes. Stir and then microwave for an additional 2 minutes, or until hot. Enjoy!

MAKES 15 SERVINGS

You’ll Need:
glass, microwave-safe mug, nonstick spray

Prep:
10 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 215 calories, 2g fat, 755mg sodium, 33.5g carbs, 6g fiber, 11.5g sugars, 19g protein

One 25-calorie packet diet hot cocoa mix

Dash salt

½ cup fat-free liquid egg substitute

¼ teaspoon coconut extract

2 slices light white bread

1 teaspoon mini semi-sweet chocolate chips

10 mini marshmallows

Combine cocoa mix and salt in a glass. Add ¼ cup very hot water and stir until ingredients have dissolved. Add egg substitute and coconut extract, and stir. Set aside.

Toast bread and tear into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes and top with cocoa-egg mixture. If needed, stir gently to ensure bread is thoroughly soaked. Top evenly with chocolate chips and marshmallows.

Microwave for about 2 minutes and 15 seconds, until bread pudding is set. (It will puff up once set.) Enjoy!

MAKES 1 SERVING

You’ll Need:
bowl, 3 small microwave-safe bowls, nonstick spray, toothpick

Prep:
10 minutes

Cook:
5 minutes

Chill:
1 hour

PER SERVING
(1 cake with toppings): 136 calories, 2.5g fat, 217mg sodium, 27g carbs, <0.5g fiber, 14.5g sugars, 2g protein

½ cup moist-style yellow cake mix

¼ cup fat-free vanilla yogurt

¼ cup canned crushed pineapple packed in juice, not drained

1 Jell-O Sugar Free Vanilla Pudding Snack

1 tablespoon shredded sweetened coconut

Combine cake mix, yogurt, and 1 tablespoon water in a small bowl, and mix until smooth. Spray 3 small microwave-safe bowls with nonstick spray, and then evenly distribute cake mixture among them.

One at a time, microwave each bowl for about 45 seconds, until cake has risen and is puffy. Allow to cool for 5 minutes.

Using a toothpick, pierce holes into each mini cake. Spread cakes evenly first with pineapple and then with the pudding. Refrigerate for 1 hour, or until thoroughly chilled.

Sprinkle each cake with 1 teaspoon coconut and enjoy!

MAKES 3 SERVINGS

Extra, Extra!

Pineapple doesn’t like to be wasted. Get blendy with our
Slush-Puppy Pineapple Lemonade
or stir-crazy with
Teriyaki Shrimp ’n Slaw Stir-Fry
!

You’ll Need:
microwave-safe mug, nonstick spray

Prep:
5 minutes

Cook:
5 minutes

PER SERVING
(entire recipe): 147 calories, 3.25g fat, 446mg sodium, 25.5g carbs, 0.5g fiber, 14.5g sugars, 3.5g protein

1 teaspoon instant coffee granules

1 teaspoon mini semi-sweet chocolate chips

3 tablespoons devil’s food cake mix

1 tablespoon fat-free sour cream

1 tablespoon fat-free liquid egg substitute

¼ teaspoon vanilla extract

1/8 teaspoon baking powder

1 no-calorie sweetener packet

Dash salt

Place coffee granules and chocolate chips in a microwave-safe mug sprayed with nonstick spray. Add 2 tablespoons hot water and stir until ingredients have dissolved.

Add remaining ingredients and mix well. Microwave for 1 minute and 45 seconds.

Allow to cool slightly, and then enjoy!

MAKES 1 SERVING

But if you didn’t already figure that out from the title, you probably shouldn’t be trusted around sharp kitchen utensils and/or open flames. Just sayin’…

You’ll Need:
basic skillet, nonstick spray

Prep:
5 minutes

Cook:
15 minutes

PER SERVING
(entire recipe): 307 calories, 6g fat, 1,215mg sodium, 31g carbs, 5.5g fiber, 3g sugars, 32g protein

2 slices center-cut bacon or turkey bacon

2/3 cup fat-free liquid egg substitute

1 slice fat-free cheddar cheese, torn into pieces

1 whole-wheat or high-fiber pita

Prepare bacon according to package directions, either in the microwave or in a skillet sprayed with nonstick spray. Set aside.

Bring a skillet sprayed with nonstick spray to medium heat. Add egg substitute and scramble for 2 to 3 minutes, until fully cooked.

Top scramble evenly with cheese pieces and remove from heat. Chop or crumble bacon, and sprinkle over the scramble. Gently mix with a spatula.

Warm pita in the microwave for 10 to 15 seconds. Slice it in half, and stuff your cheesy bacon ’n eggs into the two pockets. Happy chewing!

MAKES 1 SERVING

You’ll Need:
bowl, aluminum foil, grill, long barbecue tongs

Prep:
5 minutes

Cook:
15 minutes

PER SERVING
(entire cob): 128 calories, 1.25g fat, 900mg sodium, 28g carbs, 2.5g fiber, 10.5g sugars, 3g protein

2 tablespoons thick teriyaki sauce with 20 to 25 calories per tablespoon

½ teaspoon crushed garlic

1 fresh cob of corn, husk removed

In a small bowl, mix teriyaki sauce and garlic.

Place corn on the cob in the center of a large piece of foil. Spread garlic-teriyaki sauce across the corn, turning the cob so the marinade is evenly distributed. Wrap cob up securely in the foil, making sure there is no place for the marinade to escape.

Bring grill to medium-high heat. With the grill cover down, grill foil-wrapped corn for about 15 minutes, carefully turning occasionally with long barbecue tongs.

Remove from grill and allow to cool slightly. Once cool enough to handle, remove foil and eat!

MAKES 1 SERVING

You’ll Need:
large sealable plastic bag, meat mallet or a heavy can, toothpicks, baking pan, nonstick spray, aluminum foil

Prep:
10 minutes

Cook:
35 minutes

PER SERVING
(entire recipe): 222 calories, 4.5g fat, 692mg sodium, 2g carbs, 0g fiber, 1g sugars, 40g protein

One 5-ounce raw boneless skinless lean chicken breast cutlet

Salt and black pepper, to taste

1 wedge The Laughing Cow Light Original Swiss cheese

1 ounce (about 2 slices) 97 to 98% fat-free ham

Preheat oven to 350 degrees.

Place chicken in a large sealable plastic bag, squeeze out as much air as you can, and seal. Using a meat mallet or a heavy can, carefully pound chicken until it is about ¼-inch thick. Remove chicken from the bag, and season to taste with salt and pepper on both sides.

Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Starting with one of the longer sides (or any side, if it’s square), tightly roll up the chicken breast cutlet, and secure with toothpicks.

Place chicken roll in a baking pan sprayed with nonstick spray, and then cover the pan with foil. Bake in the oven for 20 minutes.

Carefully remove the foil. Continue to bake, uncovered, for an additional 15 minutes, or until chicken is cooked through.

Remove toothpicks and enjoy!

MAKES 1 SERVING

You’ll Need:
12-cup muff in pan, nonstick spray, large skillet, rolling pin, pizza cutter (optional)

Prep:
10 minutes

Cook:
30 minutes

PER SERVING
(1 “beef cup”): 125 calories, 4g fat, 321mg sodium, 15g carbs, <0.5g fiber, 7g sugars, 7g protein

12 ounces raw extra-lean ground beef

1 small onion, finely chopped

¾ cup barbecue sauce

1 package Pillsbury Crescent Recipe Creations Seamless Dough Sheet

Preheat oven to 375 degrees. Spray a 12-cup muffin pan with nonstick spray and set aside.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef and onion. Stirring frequently, cook until beef is crumbled and browned and onion is soft, about 8 to 10 minutes.

Reduce heat to low. Stir in BBQ sauce and let simmer for 5 minutes.

Roll dough out into a 12-inch by 9-inch rectangle. Using a knife or pizza cutter, cut into 12 squares.

Place each square into a muffin cup, and press it into the bottom and up along the sides to form a little “dough cup” for the beef.

Evenly distribute beef mixture among the cups. Bake in the oven for 12 to 15 minutes, until golden brown.

Let cool slightly, and then chow down!

MAKES 12 SERVINGS

HG Alternative!

These can also be made with lean ground turkey, ground-beef-style soy crumbles, or shredded chicken.

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

You’ll Need:
large pot, large microwave-safe bowl, small microwave-safe bowl

Prep:
5 minutes

Cook:
30 minutes

PER SERVING
(¼
^th
of recipe, about 1 cup): 202 calories, 4.5g fat, 825mg sodium, 36g carbs, 5g fiber, 6g sugars, 8.5g protein

2 cups uncooked whole-wheat-blend rotini pasta

6 cups (about 24 ounces) frozen Green Giant Cauliflower & Cheese Sauce

3 wedges The Laughing Cow Light Original Swiss cheese

Optional: salt and black pepper

In a large pot, prepare pasta according to the instructions on the package; drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 10 to 12 minutes, until sauce has melted and cauliflower is hot.

Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside.

Unwrap cheese wedges and place in a small microwave-safe bowl. Microwave for 30 seconds. Stir until smooth, and then add to the large bowl with the pasta.

Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!

MAKES 4 SERVINGS

You’ll Need:
bowl

Prep:
5 minutes

Chill:
at least 30 minutes

PER SERVING
(2 tacos, entire recipe): 243 calories, 5g fat, 638mg sodium, 26.5g carbs, 3.5g fiber, 4g sugars, 21g protein

3 ounces cooked ready-to-eat shrimp, chopped

¼ cup plus 2 tablespoons black bean and corn salsa

2 corn taco shells

¼ cup shredded lettuce

Mix shrimp and salsa in a bowl, cover, and refrigerate for at least 30 minutes.

Evenly distribute lettuce between taco shells, and top with shrimp-salsa mixture. Now chomp!

MAKES 1 SERVING

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

Prep:
5 minutes

Cook:
5 minutes

PER SERVING
(entire quesadilla): 193 calories, 4.5g fat, 1,080mg sodium, 26.5g carbs, 6g fiber, 3.5g sugars, 17.5g protein

Half a 6-ounce can (about ½ cup) crabmeat, drained and flaked

1 wedge The Laughing Cow Light Original Swiss cheese

3 tablespoons canned diced green chiles

1 burrito-size flour tortilla with about 110 calories

Combine crabmeat, cheese, and chiles in a bowl, and mix thoroughly.

Bring a skillet sprayed with nonstick spray to medium heat. Place tortilla flat in the skillet and spread crab mixture over one half of the tortilla. Fold the other half of the tortilla over to form the quesadilla, and then press down firmly with a spatula to seal.

Cook until both sides are crispy, about 2 minutes per side. Remove from heat and cut into triangles. Enjoy!

MAKES 1 SERVING

Extra, Extra!

Have an open can of chiles? Whip up a
Bursting Burrito Bowl
,
Chunky Veggie Pumpkin Chili
, or
Slow-Cookin’ Mexican Chicken
!