by Lisa Lillien
Cook: 5 minutes
cheesy beefy supreme wrap
Don’t let the name fool you. This one is completely meat-free. It’s also cheesy, creamy, and amazingly delicious.
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PER SERVING (entire recipe): 262 calories, 4.25g fat, 1,178mg sodium, 31.5g carbs, 8g fiber, 2.5g sugars, 30g protein
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Ingredients
½ cup frozen ground-beef-style soy crumbles
½ wedge The Laughing Cow Light Original Swiss cheese
½ teaspoon dry taco seasoning mix
1 teaspoon taco sauce
1 burrito-size flour tortilla with about 110 calories
1/3 cup shredded fat-free cheddar cheese
1 tablespoon fat-free sour cream
Directions
Place soy crumbles, cheese wedge half, and taco seasoning in a microwave-safe bowl, breaking cheese into pieces as you add it. Microwave for 1 minute. Add taco sauce and mix well. Set aside.
Lay tortilla flat on a microwave-safe plate, and warm it in the microwave for about 10 seconds. Place soy crumble mixture in the center of the tortilla and top with shredded cheese.
Return plate to the microwave, with the tortilla not yet folded, and cook for about 40 seconds, until shredded cheese begins to melt.
Top cheese with sour cream. Wrap the tortilla up by first folding in the sides and then rolling it up from the bottom.
With the seam-side down on the plate, heat in the microwave for 30 seconds. Enjoy!
MAKES 1 SERVING
You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Cook: 5 minutes
italian-style bacon alfredo bowl
Thanks to Pam for inspiring this recipe. No one would EVER believe that this dish is so low in calories and fat grams. It’s ridiculously decadent and slightly addictive. Luckily, we’re pretty sure you can’t OD on guilt-free bacon bowls…
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PER SERVING (entire bowl): 266 calories, 7.5g fat, 951mg sodium, 15g carbs, 5.25g fiber, 4g sugars, 34g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
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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!
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Extra, Extra!
Roasted red peppers need not go to waste…use ’em in a Veggie-Packed Wrap Attack or some Slow-Cookin’ Mexican Chicken!
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You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Chill: 20 minutes
Cook: 5 minutes
blt pasta salad
This chilled noodle salad is a unique and crazy-delicious spin on the whole BLT thing. Special thanks to Meghan for inspiring it!
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PER SERVING (entire recipe): 155 calories, 7.5g fat, 585mg sodium, 14g carbs, 5g fiber, 2g sugars, 9.5g protein
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Ingredients
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
Directions
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
buffalo vegetable hungry girlfredo
Holy hotness! This spicy yet creamy take on fettuccine Alfredo will blow you away. Thanks for the inspiration, Stacey!
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PER SERVING (entire recipe): 215 calories, 6g fat, 752mg sodium, 27g carbs, 8g fiber, 7g sugars, 11.5g protein
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Ingredients
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
Directions
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
sloppy joe-chiladas
Sloppy Joes are so good, why hold them back? We’ve let them branch out into the world of enchiladas. Who knows, Sloppy Joe nachos, Sloppy Joe chili, and Sloppy Joe hot dogs could be next…
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PER SERVING (2 enchiladas): 214 calories, 2.5g fat, 851mg sodium, 36.5g carbs, 7.25g fiber, 5g sugars, 14.5g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
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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!
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You’ll Need: large microwave-safe bowl
Prep: 5 minutes
Cook: 5 minutes
buff chick hot wing dip
This isn’t just a dip for chips and veggies, humans. It’s also been used as a sandwich spread, a shampoo, and even a salad dressing at the HG HQ. Okay, it’s never been used as a shampoo. Just wanted to see if you were paying attention.
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PER SERVING (about ¼ cup): 68 calories, 1.5g fat, 616mg sodium, 2g carbs, 0g fiber, 1g sugars, 10g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: glass, microwave-safe mug, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
cup o’ chocolate–coconut bread pudding
Hot, sweet, chocolate-coconut-marshmallow fun in a cup. This weird and wonderful dessert will become one of your new BFFs!
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PER SERVING (entire recipe): 215 calories, 2g fat, 755mg sodium, 33.5g carbs, 6g fiber, 11.5g sugars, 19g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: bowl, 3 small microwave-safe bowls, nonstick spray, toothpick
Prep: 10 minutes
Cook: 5 minutes
Chill: 1 hour
cake on the beach
Creamy pudding…chilly pineapple topping…sweet yellow cake It’s like a little tropical vacation in a bowl!
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PER SERVING (1 cake with toppings): 136 calories, 2.5g fat, 217mg sodium, 27g carbs, <0.5g fiber, 14.5g sugars, 2g protein
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Ingredients
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
Directions
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
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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!
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You’ll Need: microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
expresso cake in a mug
Nope, that’s not a typo. This is super-fast espresso cake, for true coffee lovers ONLY. (It’s got a real java kick!)
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PER SERVING (entire recipe): 147 calories, 3.25g fat, 446mg sodium, 25.5g carbs, 0.5g fiber, 14.5g sugars, 3.5g protein
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Ingredients
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
Directions
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
For a pic of this recipe, see the first photo insert. Yay!
chapter four
Four Ingredients or Less
Each and every recipe on the following pages (a.k.a. Chapter 4) uses no more than FOUR ingredients.
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
the american classic pita
It’s bacon, egg, and cheese in a pita. Like the name says…CLASSIC.
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PER SERVING (entire recipe): 307 calories, 6g fat, 1,215mg sodium, 31g carbs, 5.5g fiber, 3g sugars, 32g protein
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Ingredients
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
Directions
Prepare baco
n 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
grillin’ of the corn
Sweet, grilled, and garlicky. Just the way corn oughta be!
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PER SERVING (entire cob): 128 calories, 1.25g fat, 900mg sodium, 28g carbs, 2.5g fiber, 10.5g sugars, 3g protein
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Ingredients
2 tablespoons thick teriyaki sauce with 20 to 25 calories per tablespoon
½ teaspoon crushed garlic
1 fresh cob of corn, husk removed
Directions
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
