by Lisa Lillien
¼ cup chopped tomatoes
Directions
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.
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Extra, Extra!
Got black beans? Whip up the Bursting Burrito Bowl or the Fiesta Bites!
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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
totally terrific tuna melt
The perfect tuna salad is easier than you think. Just swap out the usual fatty mix-ins for pickles, onions, and fat-free Greek yogurt. SO SIMPLE!
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PER SERVING (entire recipe): 298 calories, 3g fat, 1,379mg sodium, 31.5g carbs, 6.25g fiber, 4g sugars, 39g protein
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Ingredients
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
Directions
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
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HG Alternative!
Feel free to use fat-free mayo instead of Greek yogurt in this recipe.
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You’ll Need: large sealable plastic bag, meat mallet or a heavy can, oven-safe skillet, nonstick spray
Prep: 15 minutes
Cook: 15 minutes
pizza-fied chicken
Oooooh…This is like an oddly shaped pizza with chicken as the crust. So cool!
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PER SERVING (entire recipe): 282 calories, 5.75g fat, 868mg sodium, 10g carbs, 2g fiber, 4.5g sugars, 44g protein
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Ingredients
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
Directions
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
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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.
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You’ll Need: bowl, skillet with a lid, nonstick spray
Prep: 15 minutes
Cook: 10 minutes
chop-chop beef stir-fry
Tastes like delicious takeout with way fewer calories and fat grams. It’s sweet, spicy, and REALLY tasty!
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PER SERVING (entire recipe): 293 calories, 6.5g fat, 759mg sodium, 26g carbs, 7.5g fiber, 7g sugars, 35g protein
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Ingredients
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
Directions
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
too-beautiful turkey burger
This swap for the Ruby Tuesday classic has Swiss cheese, sautéed mushrooms, and more. Plus, it saves you a ridiculous amount of fat and calories. Go, us!
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PER SERVING (entire recipe): 305 calories, 11.5g fat, 578mg sodium, 22g carbs, 4g fiber, 4g sugars, 32g protein
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Ingredients
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
Directions
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, pl
ace 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
For a pic of this recipe, see the first photo insert. Yay!
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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.
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You’ll Need: basic skillet, nonstick spray, microwave-safe bowl
Prep: 10 minutes
Cook: 10 minutes
bowling for pizza
Fun, filling, unique, and delicious. We’ll take our pizza any way we can, and this one has no crust! Cool, huh?
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PER SERVING (entire bowl): 284 calories, 7g fat, 1,025mg sodium, 28.5g carbs, 9.25g fiber, 11g sugars, 30.5g protein
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Ingredients
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
Directions
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
sausage, peppers, and onions italia
Try this decadent Italian classic served over Tofu Shirataki noodles for added chewing fun.
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PER SERVING (entire recipe): 295 calories, 8.25g fat, 905mg sodium, 35g carbs, 7.25g fiber, 18g sugars, 22g protein
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Ingredients
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
Directions
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
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HG Tip!
If using frozen sausage, do not thaw completely. This will make it easier to slice.
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chapter two
Fast & for Two (or Three, or Four!)
Hooray, you’re FINALLY cooking for more than one person!
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
three-cheese bacon-apple-bella frittata
Bacon and apple and cheese and eggs?! Sounds like a fancy breakfast party to me! Try serving this one up at brunch…or just keep it all for yourself!
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PER SERVING (¼ of frittata): 157 calories, 3.25g fat, 506mg sodium, 12.5g carbs, 1.5g fiber, 6.5g sugars, 18.5g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
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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.
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You’ll Need: medium pot with a lid, large skillet, nonstick spray
Prep: 15 minutes
Cook: 10 minutes
shrimp & grits…for hungry chicks!
Oh, Paula Deen—please forgive me for taking your beloved super-fattening-yet-incredibly-delicious recipe and HG-izing a bazillion calories and fat grams out of it. Pleeeeaze By the way, it’s STILL incredibly delicious.
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PER SERVING (½ of recipe): 380 calories, 8g fat, 900mg sodium, 40g carbs, 2.5g fiber, 1g sugars, 40g protein
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Ingredients
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 sau
ce
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: bowls, large skillet, nonstick spray
Prep: 15 minutes
Cook: 5 minutes
amazin’ asian ahi tuna burgers
You MUST use fresh ahi for these burgers. DON’T cut corners and attempt to make these with the frozen stuff. BTW, the wasabi mayo packs a fair amount of heat. Don’t say I didn’t warn you…
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PER SERVING (1 burger): 246 calories, 2.5g fat, 734mg sodium, 26.5g carbs, 3g fiber, 3.5g sugars, 33g protein
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Ingredients
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
