by Lisa Lillien
Pillsbury Crescent Recipe Creations Seamless Dough Sheet
House Foods Tofu Shirataki Noodle Substitute (stocked with the tofu)
Broccoli cole slaw
Mann’s Sunny Shores
Fresh Produce
Romaine lettuce
Onions
Bell peppers
Cucumbers
Tomatoes
Fuji apples
Freezer
Boneless skinless lean chicken breast cutlets Shrimp
Fish fillets
Boca Original Meatless Burger (Vegan)
Ground-beef-style soy crumbles
Boca Meatless Ground Crumbles
Morningstar Farms Meal Starters Grillers Recipe Crumbles
Green Giant Just for One Broccoli & Cheese Sauce
Assorted vegetables
Unsweetened fruit
Cool Whip Free
Breadbox
Does anyone HAVE an actual breadbox anymore?
Light bread (40 to 45 calories and at least 2 grams of fiber per slice)
Sara Lee Delightful, Nature’s Own Light
Light English muffins (high in fiber with about 100 calories each)
Burrito-size tortillas with about 110 calories (high in fiber, low in fat)
La Tortilla Factory Smart & Delicious Low Carb High Fiber
Mission Carb Balance
Tumaro’s 8” Low in Carbs or Healthy Flour Tortillas
Flatout Light Wraps
chapter one
Swingin’ Single Meals
Meals for one are super-popular in HG-land!
The best thing about these recipes is that even though they were designed as single-serves, it’s easy to turn them into multi-serving recipes for a group. Just double, triple, or quadruple the ingredient amounts accordingly. Sometimes, you won’t even need a calculator. Yes, it really is that simple.
You’ll Need: baking sheet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes
pizza luau
This pizza is sweet, fun, and DELICIOUS. And don’t even think about limiting it to lunch or snack-time. It’s great for breakfast, too!
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PER SERVING (entire recipe): 230 calories, 4.5g fat, 808mg sodium, 34g carbs, 6.5g fiber, 9.5g sugars, 17g protein
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Ingredients
2 tablespoons low-fat marinara sauce
1 light English muffin, split into halves
1 stick light string cheese
2 slices shaved deli ham (honey or regular), chopped
1 pineapple ring packed in juice, drained and chopped
1 tablespoon chopped red onion
Directions
Preheat oven to 350 degrees.
Spread 1 tablespoon sauce onto each muffin half.
Tear string cheese into shreds and roughly chop. Distribute cheese evenly over muffin halves. Top each half with ham, pineapple, and onion.
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Extra, Extra!
Left with an open can of pineapple? Check out the Island Insanity Burger and the Crazy Pineapple Salmon Teriyaki!
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Place muffin halves on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 8 to 10 minutes. YUM!!!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: mixing bowl, blender or food processor, basic skillet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
am apple scramble
This isn’t your average morning meal, people. It’s got a whole slew of interesting and delicious stuff in it, and it tastes like scrambled French toast. Yum!
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PER SERVING (entire scramble): 242 calories, 1.75g fat, 655mg sodium, 42g carbs, 6.25g fiber, 15.5g sugars, 17.5g protein
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Ingredients
1 slice light white bread
½ cup fat-free liquid egg substitute
2 tablespoons light vanilla soymilk
¼ teaspoon vanilla extract
½ teaspoon cinnamon, or more to taste
2 no-calorie sweetener packets
2 dashes salt, or more to taste
1 cup peeled and finely chopped apple
3 tablespoons old-fashioned oats
Directions
Toast bread. Set aside to cool.
In a bowl, combine egg substitute, soymilk, vanilla extract, cinnamon, sweetener, and salt. Stir in apple and oats. Set aside.
Roughly tear bread and place in a blender or food processor. Pulse until reduced to small pieces.
Add egg-apple mixture to the blender/food processor and pulse until just mixed. (Do not over-blend.)
Bring a skillet sprayed with nonstick spray to medium heat. Add mixture and prepare as you would scrambled eggs, stirring and cooking for about 5 minutes, until solid bits form and mixture is slightly browned.
If you like, season with more cinnamon and salt. Enjoy!
MAKES 1 SERVING
You’ll Need: blender or food processor, bowl, skillet or grill pan with a lid, nonstick spray
Prep: 10 minutes
Cook: 15 minutes
tremendous top-shelf turkey burger
It’s HUGE and scrumdiddlyumptious—and great on a plate or on a bun.
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PER SERVING (entire recipe): 184 calories, 6.5g fat, 502mg sodium, 12g carbs, 2g fiber, 4g sugars, 20.5g protein
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Ingredients
½ slice light white bread
3 ounces raw lean ground turkey
¼ cup finely chopped mushrooms
3 tablespoons finely chopped onion
1 tablespoon fat-free liquid egg substitute
½ tablespoon finely chopped parsley
½ tablespoon Dijonnaise
½ tablespoon ketchup
¼ teaspoon crushed garlic
Dash salt
Directions
Place bread in a blender or food processor, and pulse until you have soft, fluffy breadcrumbs.
In a bowl, combine breadcrumbs with all other ingredients, and knead by hand until integrated. Form into a nice, big patty about ¾-inch thick.
Bring a skillet or grill pan sprayed with nonstick spray to medium heat. Place patty in the skillet/grill pan, cover, and cook for 5 to 7 minutes per side, until patty is cooked through. (Pssst…flip carefully.)
Serve on a plate, on a bun, over lettuce…whatever!
MAKES 1 SERVING
You’ll Need: bowl, skillet or grill pan with a lid, nonstick spray
Prep: 5 minutes
Cook: 15 minutes
outside-in cheeseburger patty
We’ve boldly placed Laughing Cow wedges where they’ve never been placed before. We’re adventurous like that.
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PER SERVING (entire recipe): 179 calories, 6.5g fat, 502mg sodium, 1.5g carbs, 0g fiber, 1g sugars, 26.5g protein
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Ingredients
4 ounces raw extra-lean ground beef
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon Worcestershire sauce
Dash salt, or more to taste
Dash black pepper, or more to taste
1 wedge The Laughing Cow Light Original Swiss cheese
Directions
Combine all ingredients except cheese in a bowl. Add as much salt and pepper as you like. Knead mixture by hand until integrated.
Form into a ball and, using your thumb, make a large, hollow indentation in the ball (past the center but not all the way through). Fill the hole with cheese and squeeze the meat to seal, making sure no cheese is exposed. Flatten slightly into a thick patty.
Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat. Place pa
tty in the skillet/grill pan, cover, and cook for 4 to 7 minutes per side, depending on how well done you like your burger. Heads Up: Don’t press on the patty with your spatula (your burger might ooze cheese!).
Serve however you like your burger…We like ours with ketchup and pickles between giant leaves of lettuce!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
cheesy green eggs ’n hamwiches
Do not fear eggs that have a green hue. They’re just, um, different. Heads up: If you use egg whites instead of (yellow) egg substitute, your eggs will be alarmingly green. Consider yourself warned. (Pssst…Kids LOVE this recipe!)
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PER SERVING (entire recipe): 255 calories, 4.5g fat, 1,319mg sodium, 25g carbs, 5.75g fiber, 3g sugars, 30g protein
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Ingredients
1 light English muffin, split into halves
2 ounces (about 4 slices) 97 to 98% fat-free ham
½ cup fat-free liquid egg substitute
2 drops green food coloring
1 wedge The Laughing Cow Light Original Swiss cheese
Optional: salt
Directions
Toast muffin halves until they’re as crispy as you like. Place ham in a large microwave-safe mug, and microwave just until warm, about 20 seconds. Evenly top muffin halves with ham, and then set aside.
Spray the microwave-safe mug lightly with nonstick spray. Add egg substitute, food coloring, and cheese wedge, breaking cheese into pieces as you add it. Mix well.
Microwave for 1 minute. Stir and microwave for an additional 45 to 60 seconds, until fully cooked. Stir again.
Evenly distribute eggs between the ham-topped muffin halves. If you like, sprinkle with some salt. Enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray, baking sheet, small microwave-safe bowl
Prep: 15 minutes
Cook: 15 minutes
smothered pepperoni pizza breakfast burrito
For serious foodies who know it’s never too early in the day to enjoy delicious, saucy, cheesy, pizza goodness.
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PER SERVING (entire burrito): 284 calories, 6.5g fat, 1,078mg sodium, 31g carbs, 7.5g fiber, 4.5g sugars, 30g protein
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Ingredients
½ cup fat-free liquid egg substitute
2 tablespoons chopped green bell pepper
1 tablespoon chopped onion
1 burrito-size flour tortilla with about 110 calories
2 tablespoons diced tomatoes
Dash garlic powder, or more to taste
Dash black pepper
6 slices turkey pepperoni, halved
1 stick light string cheese
3 tablespoons canned crushed tomatoes
1 teaspoon reduced-fat Parmesan-style grated topping
Optional: salt
Directions
Preheat oven to 350 degrees.
Spray a large microwave-safe mug with nonstick spray. Add egg substitute, bell pepper, and onion, and microwave for 1 minute.
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
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For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
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You’ll Need: bowls, basic skillet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
totally thai chicken lettuce cups
Just like the stuff you find at your favorite restaurants—without all the hidden calories and fat grams. SCORE!
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PER SERVING (entire recipe): 227 calories, 4.5g fat, 875mg sodium, 21g carbs, 3g fiber, 12.5g sugars, 23g protein
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Ingredients
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
Directions
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
lucky four-leaf salad with feta and apples
Ooooh, look at us. We’ve created a classy, refreshing, and totally guilt-free salad with fruit and cheese. Yay!
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PER SERVING (entire salad): 213 calories, 8g fat, 552mg sodium, 29.5g carbs, 6.5g fiber, 16.5g sugars, 10g protein
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Ingredients
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
Directions
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
honey mustard pretzel-coated chicken fingers
Confession time! I’m a little obsessed with these. They actually remind me of the little Weaver chicken drummies I ate when I was a kid. They had bones back then, and weren’t made with pretzels, and were actually NOTHING like these. But the sweet, salty flavor of this recipe is reminiscent of those little drummettes…and I LOVE IT!!!
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PER SERVING (entire recipe): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein
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Ingredients
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
Directions
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
santa fe cheesy chicken stir-fry
Love cheese, chicken, and southwestern flavors? Let the stir-frying begin!
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PER SERVING (entire recipe): 256 calories, 2g fat, 693mg sodium, 19.5g carbs, 3.25g fiber, 4.5g sugars, 38.5g protein
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Ingredients
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
