Hungry Girl
Recipes and Survival Strategies for Guilt-Free Eating in the Real World
By Lisa Lillien, Jack PullmanSt. Martin's Press
Copyright © 2008 Hungry Girl, Inc.
All rights reserved.
ISBN: 978-0-312-37742-7
Contents
Acknowledgments,
Introduction,
Chapter 1 Rise & Dine,
Chapter 2 Chop 'Til Ya Drop,
Chapter 3 Souper Douper,
Chapter 4 Let's Do Lunch,
Chapter 5 Junk Food Junkie,
Chapter 6 Manly Meals,
Chapter 7 Party Time,
Chapter 8 Chocolate 911,
Chapter 9 Fruity Call,
Chapter 10 Oven Lovin',
Chapter 11 Zappuccino,
Chapter 12 Happy Hour,
Chapter 13 Fun With ...,
Chapter 14 Survival Guides,
Index,
CHAPTER 1rise & dine
breakfast
wake up. it's time to chew things.
Breakfast may be the most important meal of the day, but it can also be the most challenging. Who has time to think about what to eat in the morning — or the energy to prepare it? Ugh. Here's the deal: Skipping breakfast is a bad idea, and hitting the drive-thru can be an even worse one. The breakfasts in this chapter are very easy to make (really), and they're superdelicious. Try them out, and many of these will become staples in your life.
yumtastic breakfast burrito
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein
* Ingredients
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 slices (about 1 ounce) extra-lean turkey bacon
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese
* Directions
Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Set aside.
Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.
Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.
Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.
MAKES 1 SERVING
super-duper veggie scramble
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein
* Ingredients
1 veggie burger patty, thawed if previously frozen
½ cup fat-free liquid egg substitute
¼ cup chopped tomatoes
¼ cup chopped mushrooms
2 tablespoons chopped onions
* Directions
Chop veggie patty into bite-sized pieces. Place mushrooms, onions, and veggie patty pieces in a pan spritzed with nonstick spray, and cook over medium heat for 2 minutes.
Add egg substitute and tomatoes to the pan. Scramble together until eggs are cooked.
MAKES 1 SERVING
CHEW ON THIS:
An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count.
smokin' salmon cream cheese roll-up
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein
* Ingredients
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 ½ ounces smoked salmon
2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved
* Directions
Heat tortilla in the microwave until slightly warm. Lay tortilla out on a flat surface.
Spread cream cheese evenly on top of tortilla. Place salmon in the middle. Top with tomatoes and onions. Wrap it up by folding in tortilla sides and then roll up from the bottom.
MAKES 1 SERVING
BITE IT!
Cup of Oatmeal — 120 calories, 2.5g fat
Side of Fruit — 80 calories, <0.5g fat
2 Egg Whites — 35 calories, 0g fat
1 Pancake — 120 calories, 3g fat
FIGHT IT!
Cup of Granola — 400 calories, 10g fat
Side of Hash Browns — 200 calories, 15g
fat 2 Eggs — 150 calories, 10g fat
Slice of French Toast — 200 calories, 8g fat
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
fancy-schmancy oatmeal
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein
* * I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on — are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too! * *
* Ingredients
½ cup regular oats (not instant)
3 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
¼ teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt
* Directions
Bring 1 cup of water to a boil in a small pot (use less water for thicker oatmeal, and more water for thinner oatmeal).
Add oats and reduce heat to medium. Stirring occasionally, cook for 5 minutes.
Add pumpkin, maple syrup, cinnamon, sweetener, and salt to the pot and stir. Spoon into a bowl and enjoy.
MAKES 1 SERVING
bring on the breakfast pizza
PER SERVING (1 pizza): 127 calories, <0.5g fat, 762mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 22g protein
* * This is definitely one of the cutest b-fast recipes ever. The key to making this one pretty is to carefully craft your egg crust. It's really not that complicated. If I can do it, anyone can. * *
* Ingredients
½ cup fat-free liquid egg substitute
¼ cup shredded fat-free mozzarella cheese
¼ cup canned tomato sauce
2 tablespoons chopped green bell peppers
2 tablespoons chopped mushrooms
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.
* Directions
Season tomato sauce to taste with optional ingredients, if desired, and set sauce aside.
Bring a small pan sprayed with nonstick spray to low heat. Pour in egg substitute. Cover and then cook for 3 minutes, or until egg "crust" starts to form.
Carefully flip your egg. Cover and cook for another minute. While egg crust is cooking, microwave chopped veggies for 30 seconds.
Next, top your egg crust with tomato sauce, cheese, and then veggies. Cover again and cook over low heat for 2 minutes, or until cheese is melted. If you like, top with optional spices.
MAKES 1 SERVING
Betcha Didn't Know ...
The average donut contains just 200 calories and 10 grams of fat, while the average muffin has about 450 calories and 15 grams of fat!
cinnamonlicious french toast
PER SERVING (3 slices): 195 calories, 1g fat, 535mg sodium, 32g carbs, 8g fiber, 4g sugars, 19g protein
* * This French toast is super on its own, but feel free to serve it with sugar-free maple syrup, sugar-free preserves, fresh berries, and/or a squirt of fat-free whipped cream. I also like making this French toast into sticks. If you want to try it that way, just cut the bread into strips before dipping it into the egg wash. You'll feel like you're eating more that * * way, too!
* Ingredients
3 slices light bread (40 to 45 calories each with about 2g fiber per slice)
½ cup fat-free liquid egg substitute
½ teaspoon cinnamon, divided
¼ teaspoon vanilla extract
1 no-calorie sweetener packet
* Directions
Combine egg substitute with vanilla extract and half of the cinnamon (¼ teaspoon). Use the egg mixture as an egg wash, and dip your bread into it.
Cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes. Once both sides are brown, plate 'em, and sprinkle with sweetener and the remaining ¼ teaspoon of cinnamon.
MAKES 1 SERVING
For Weight Watchers POINTS(r) values and photos of all the recipes in this book, check out hungry-girl.com/book.
eggamuffin 101
PER SERVING (entire recipe): 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugars, 20g protein
* Ingredients
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
¼ cup fat-free liquid egg substitute
* Directions
Toast English muffin to your preference.
Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray.
Place cheese on the bottom half of the muffin, followed by the egg, ham, and then the muffin top.
MAKES 1 SERVING
Would You Rather ...
If you order a deluxe breakfast sandwich at the drive-thru on the way to work, it'll cost you about 550 calories and as much as 40 grams of fat! To burn that off, you would have to:
* Stand and file papers for 3½ hours or
* Hover over the computer keyboard typing vigorously for more than 5 ½ hours or
* Sit in traffic for almost 6 hours! (Whoa ... what a waste of gas!)
Times based on estimates for a 150-pound woman.
tutti frutti crunch yogurt parfait
PER SERVING (1 parfait): 210 calories, 1g fat, 147mg sodium, 45g carbs, 3.5g fiber, 31g sugars, 10g protein
* Ingredients
6 ounces fat-free vanilla yogurt
6 apple cinnamon soy crisps or mini rice cakes, crushed
½ cup sliced strawberries
½ cup blueberries
* Directions
Place one-third of the strawberries and blueberries in the bottom of a tall glass. Add half of the yogurt.
Top with another third of the blueberries and strawberries. Cover with half of the apple cinnamon crunchies.
Spoon the remaining yogurt on top and cover with remaining fruit and crunchies.
MAKES 1 SERVING
blueberry apple pancake shake-up
PER SERVING (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugars, 13g protein
* Ingredients
1/3 cup regular oats (not instant)
2 tablespoons dry pancake mix
1/3 cup peeled and finely chopped apples
¼ cup blueberries
¼ cup fat-free liquid egg substitute
1 tablespoon fat-free cottage cheese
¼ teaspoon vanilla extract
1 tablespoon Splenda No Calorie Sweetener (granulated)
Dash of salt
* Directions
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tablespoons of water and stir until thoroughly mixed.
Gently fold in apples and blueberries.
Over medium heat, in a large pan sprayed with nonstick spray, evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (after about 3 minutes), gently flip.
Cook for 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy.
MAKES 1 SERVING
blueberry mango madness smoothie
PER SERVING (entire recipe): 165 calories, 1g fat, 10mg sodium, 42g carbs, 6g fiber, 31g sugars, 1g protein
* Ingredients
1 cup frozen blueberries, slightly thawed
¾ cup frozen mango chunks, slightly thawed
½ packet (one 5-calorie serving) sugar-free powdered orange drink mix
* Directions
Combine drink mix with 8 ounces of cold water. Stir well.
Place fruit and drink mixture into a blender, and puree until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass and enjoy!
MAKES 1 SERVING
For Weight Watchers POINTS(r) values and photos of all the recipes in this book, check out hungry-girl.com/book.
ginormous cereal bowl-anza
PER SERVING (1 bowl): 286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fiber, 12g sugars, 12g protein
* * Cereal is typically one of my "danger foods" because the recommended serving sizes are laughable, so I end up eating WAY too much of the stuff. And huge bowls of cereal = too many calories. This recipe allows you to eat a seriously gigantic bowl for a reasonable amount of calories. I LOVE, LOVE this breakfast! * *
* Ingredients
1 cup light vanilla soymilk
1 cup puffed wheat cereal
1 cup puffed rice cereal
½ cup puffed corn cereal (like Kix)
¼ cup Fiber One bran cereal (original)
¼ cup blueberries
* Directions
Place all ingredients in a bowl and cover with soymilk. Tada!
MAKES 1 SERVING
HG Heads Up!
The average cereal serving size is a cup or less. The average cereal bowl holds way more than that. Fill up that bowl, and there's a good chance you'll be sucking down two to three servings — and two to three times the fat and calories.
eggs bene-chick
PER SERVING (entire recipe): 183 calories, 8g fat, 627mg sodium, 16g carbs, 3g fiber, 3g sugars, 13g protein
* * For years I avoided Eggs Benedict because it's LOADED with fat and calories. This recipe was created out of sheer necessity (or should I say desperation?). * *
* Ingredients
½ light English muffin
1 large egg
1 slice extra-lean ham
1 tablespoon fat-free mayonnaise
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 teaspoon light whipped butter or light buttery spread, softened
1 teaspoon lemon yogurt (or plain yogurt with a squirt of lemon juice)
* Directions
To make sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
Crack egg gently into a small cup or dish, and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
Gently pour the egg into the pot, and allow it to cook for 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up any excess water.
Heat ham and muffin (toast muffin, if desired).
Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if you prefer a thinner sauce). Top muffin with ham and egg, then cover with sauce.
MAKES 1 SERVING
Breakfast Shockers!
Steer clear of these b-fast blunders ...
* Denny's Fabulous French Toast Platter (1,261 calories, 79g fat)
Nothing fabulous about this French flub!
& Burger King DOUBLE CROISSAN'WICH w/Double Sausage (680 calories, 51g fat)
Croissant + Sausage = Calorie Catastrophe
* McDonald's Deluxe Breakfast w/syrup and margarine (1,330 calories, 64g fat)
1,330 calories for breakfast? How embarrassing!
* Hardee's Loaded Breakfast Burrito (780 calories, 51g fat)
It's loaded alright — with FAT!
CHAPTER 2chop 'til ya drop
chopped salads
hack your salads. all the cool kids are doing it.
Why is there a whole chapter devoted to chopped salads, you ask? Because chopped salads are so much more fun and exciting than regular salads. They're way easier to eat, too (there are no unwieldy lettuce pieces to awkwardly shove in your mouth). That being said, if you're too lazy to hack your ingredients, or just not into chopped salads for some reason, feel free to make any of the salads in this chapter without chopping 'em up. They'll still taste great. As for dressing, the majority of the salads here are listed without it. Use your dressing of choice with any of the recipes, but please be sure to read labels carefully, because even low-fat and fat-free dressings can contain lots of calories. And remember, any time a recipe calls for an ingredient cooked in advance, use nonstick spray or nothing at all. Happy chopping!
rockin' & choppin' taco salad
PER SERVING (1 salad): 286 calories, 3.5g fat, 920mg sodium, 42g carbs, 12g fiber, 7g sugars, 24g protein
* * The big difference between this taco salad and so many high- calorie alternatives is that this one lacks that ridiculously fatty tortilla shell. Good riddance to that! By the way, this salad tastes great with salsa! * *
* Ingredients
3 cups chopped romaine lettuce
2/3 cup low-fat veggie chili
¼ cup chopped tomatoes
¼ cup shredded fat-free cheddar cheese
2 tablespoons fat-free sour cream
1 tablespoon chopped or sliced black olives
6 baked tortilla chips, crushed
¼ teaspoon taco seasoning mix, dry
* Directions
Prepare chili as directed on package. Set aside.
Place lettuce in a large bowl. Top with tomatoes. Add chili and cheese.
Top with olives and sour cream. Then finish off by adding crushed tortilla chips and sprinkling taco seasoning on top.
MAKES 1 SERVING
buffalo chicken choppity chop
PER SERVING (1 salad): 192 calories, 3g fat, 848mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein
* * To make this salad taste exactly like buffalo wings, you need to use original Frank's RedHot. If you substitute another hot sauce, you may not get the same result. Just a friendly little warning ... * *
* Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped
1 tablespoon Frank's RedHot Original Cayenne Pepper Sauce
1 tablespoon reduced-fat Parmesan-style grated topping
½ cup chopped carrots
¼ cup chopped celery
* Directions
Place chicken in a small microwave-safe dish. Top with hot sauce and Parmesan. Stir until chicken is coated, then heat for 45 seconds in the microwave.
Place lettuce, carrots, and celery in a large bowl, and then top with the chicken mixture.
MAKES 1 SERVING
For Weight Watchers POINTS(r) values and photos of all the recipes in this book, check out hungry-girl.com/book.
(Continues...)Excerpted from Hungry Girl by Lisa Lillien, Jack Pullman. Copyright © 2008 Hungry Girl, Inc.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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