by Lisa Lillien
1 pound raw lean ground turkey
Salt, to taste
Optional topping: fat-free sour cream
Directions
Combine all ingredients except turkey and salt in a large bowl. Add 2 teaspoons adobo sauce from the canned chipotle peppers. Mix to combine and coat all beans and veggies with sauce.
Place turkey in the bottom of the crock pot and break up into small chunks. Pour chili mixture on top and mix.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
Stir to distribute turkey. Add salt to taste. If you like, top each serving with a little sour cream. Mmmmm!!!
MAKES 12 SERVINGS
You’ll Need: crock pot
Prep: 10 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
sweet-hot steak bites
This is an AWESOME party food, loved by all—especially men and hungry children. Watch out for those red pepper flakes. They can make these sweet beef chunks SUPER-HOT but soooooo delish!
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PER SERVING (1/5th of recipe, about 6 “bites” with sauce): 196 calories, 4.5g fat, 254mg sodium, 18g carbs, 0.5g fiber, 15g sugars, 19.5g protein
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Ingredients
One 8-ounce can crushed pineapple packed in juice, lightly drained
1/3 cup sweet Asian chili sauce
½ teaspoon reduced-sodium/lite soy sauce
¼ teaspoon crushed red pepper, or more to taste
1 pound raw lean beefsteak filet, cut into about 30 bite-sized pieces
1 onion, finely chopped
Directions
Place pineapple, chili sauce, soy sauce, and crushed red pepper in the crock pot. Mix well.
Add beef and onion and stir to coat.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.
If you like, season to taste with additional crushed red pepper. Serve with excess sauce and toothpicks. Yum!
MAKES 5 SERVINGS
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Extra, Extra!
Sweet Asian chili sauce, meet more recipes—Sweet ’n Sassy Boneless Hot Wings and Crazy Pineapple Salmon Teriyaki!
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You’ll Need: crock pot, bowl
Prep: 20 minutes
Cook: 3 to 4 hours (high) or 7 to 8 hours (low)
hungry chick chunky soup
We set out to make a stew and ended up with this fantastic soup. Still, it’s so thick and veggie-packed that it’s definitely more of a meal than an appetizer. You’ll want to hug your crock pot after tasting it. (Wait ’til it cools down, though!)
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PER SERVING (about 1 cup): 150 calories, 1g fat, 570mg sodium, 15g carbs, 4.25g fiber, 5g sugars, 20.5g protein
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Ingredients
1½ pounds raw boneless skinless lean chicken breasts, halved
Two 14.5-ounce cans (about 3 ½ cups) fat-free chicken broth
One 15-ounce can white beans (such as cannellini), drained and rinsed
One 14.5-ounce can stewed tomatoes, drained
2 carrots, chopped
1 small onion, finely diced
2 cups bagged dry cole slaw
1 cup frozen peas
½ teaspoon salt
¼ teaspoon ground thyme
1 bay leaf
Directions
Place all ingredients in the crock pot and stir.
Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.
Remove the chicken pieces and place them in a bowl. Shred each piece using two forks—one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and stir into the soup.
Remove the bay leaf. Serve up and enjoy!
MAKES 10 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
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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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chapter nine
Things That Go Blend
Blenders have many uses.
But mostly they’re used to blend, puree, chop, and liquefy things. Okay, so that’s pretty much ALL they do, but what more could you want from them, really? Prepare to press buttons and whip up slushies, smoothies, soups, shakes, and more. FYI, it is important to have a blender you LOVE, so locate a good one if you haven’t already. Just do it!
You’ll Need: blender
Prep: 5 minutes
slush-puppy pineapple lemonade
This one’s made with lots of fruit and a little bit of love. (It also has ice and sweetener packets, but those things don’t sound as impressive for some reason.)
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PER SERVING (entire recipe): 87 calories, 0g fat, 10mg sodium, 22.5g carbs, 1g fiber, 18g sugars, 0.5g protein
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Ingredients
½ cup canned crushed pineapple packed in juice, not drained
1 tablespoon fresh lemon juice
2 no-calorie sweetener packets
1 cup crushed ice or 5 to 8 ice cubes
Directions
Place all ingredients in a blender. Add ½ cup water.
Blend on high until slush happens. Enjoy!
MAKES 1 SERVING
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HG Tip!
Freeze your crushed pineapple in an ice cube tray for about 30 minutes. It’ll make your drink slushier and ultimately more fantastic.
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Extra, Extra!
An open can of pineapple means more guilt-free recipes…make some Cake on the Beach and Teriyaki Shrimp ’n Slaw Stir-Fry!
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You’ll Need: blender
Prep: 5 minutes
pretty-in-pink slushie drink
I love the name of this recipe. It just rolls off the tongue. Say it five times fast right now and see. It’s fun. Did you do it???
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PER SERVING (entire drink): 125 calories, 0.5g fat, 11mg sodium, 31.5g carbs, 4g fiber, 21g sugars, 2g protein
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Ingredients
1 cup frozen unsweetened strawberries, slightly thawed
1½ cups chopped watermelon, seeds removed
¼ cup diet lemon-lime soda
1 no-calorie sweetener packet
1 cup crushed ice or 5 to 8 ice cubes
Optional garnish: mint leaves
Directions
Place fruit in a blender. Blend on high for 1 minute, or until smooth.
Add soda, sweetener, and ice. Blend again until it reaches a slushie-like consistency.
If you like, garnish with a few mint leaves. Drink up!
MAKES 1 SERVING
You’ll Need: tall glass, blender
Prep: 5 minutes
cherry lemonade super-slushie
Cherries and lemonade are pretty AWESOME together. Want your slushie to be a little more like sorbet? Just freeze it for a while before enjoying it!
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PER SERVING (entire slushie): 65 calories, 0g fat, 35mg sodium, 15g carbs, 2g fiber, 12g sugars, 1g protein
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Ingredients
Half a 2-serving packet (about ½ teaspoon) sugar-free lemonade powdered drink mix
2/3 cup frozen pitted dark sweet cherries
2/3 cup crushed ice or 3 to 5 ice cubes
Directions
In a tall glass, dissolve drink mix in 1 cup cold water. Transfer to a blender.
Add cherries and ice and blend until mixed but still icy. Pour into the glass and enjoy!
MAKES 1 SERVING
You’ll Need: blender
Prep: 5 minutes
Chill: 30 minutes
cool ’n creamy fruit soup<
br />
This is sort of like a spoonable smoothie. It’s reeeeeally good, so please don’t let the whole “fruit soup” thing scare you.
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PER SERVING (½ of recipe, about 1 cup): 115 calories, <0.5g fat, 57mg sodium, 19g carbs, 1g fiber, 13.5g sugars, 8.5g protein
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Ingredients
¾ cup red grapefruit segments (if packaged, packed in juice and drained)
5 strawberries
1/3 cup light vanilla soymilk
3 tablespoons Splenda No Calorie Sweetener (granulated)
¼ teaspoon cinnamon
¼ teaspoon vanilla extract
2/3 cup fat-free plain Greek yogurt
Directions
In a blender, combine all ingredients except yogurt. Puree until smooth.
Add yogurt and blend on low speed until just mixed.
Cover and refrigerate for at least 30 minutes. Pour into bowls and enjoy!
MAKES 2 SERVINGS
You’ll Need: large pot, blender, small microwave-safe bowl
Prep: 15 minutes
Cook: 20 minutes
creamy dreamy portabella soup
You will TRULY be shocked when you taste this soup. It is so decadent and delicious, you may have a hard time believing the super-low stats. But don’t doubt us. We’re just magicians who reveal ALL of our secrets…
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PER SERVING (1/3rd of recipe, 1 generous cup): 130 calories, 4g fat, 566mg sodium, 17.5g carbs, 3.25g fiber, 6g sugars, 7g protein
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Ingredients
1½ tablespoons light whipped butter or light buttery spread
6 cups (about 1 pound) chopped portabella mushrooms
1 cup chopped onion
1 teaspoon chopped garlic
1 cup fat-free chicken broth
¼ cup fat-free nondairy liquid creamer
2 wedges The Laughing Cow Light Original Swiss cheese
¼ teaspoon salt, or more to taste
Optional: black pepper
Directions
Place butter in a large pot and bring to medium-high heat. Once butter has melted and coated the bottom of the pan, add mushrooms and onion. Stir thoroughly.
Sauté for 10 minutes, stirring occasionally. Add garlic and cook for 5 additional minutes.
Remove from heat and stir in broth and creamer. Allow to cool for several minutes and then transfer to a blender.
Place cheese wedges in a small microwave-safe bowl and microwave for 25 seconds. Mix with a fork until smooth. If needed, microwave for 10 additional seconds and mix again.
Add cheese to the blender and puree mixture until thoroughly blended and smooth. Add salt. If you like, season to taste with pepper and additional salt. Now heat, eat, and enjoy!
MAKES 3 SERVINGS
You’ll Need: blender, bowl, medium pot or microwave-safe bowl
Prep: 10 minutes
Cook: 10 minutes
Chill: at least 1 hour (several hours is best)
peachy-keen black bean soup
This soup is called “Peachy-Keen,” but the recipe can be made with any fruity salsa. Sadly, the name “Pineappley-Keen” doesn’t have quite the same ring to it, so PEACHY it is!
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PER SERVING (1 cup): 151 calories, 0.5g fat, 610mg sodium, 27g carbs, 7.25g fiber, 5g sugars, 7g protein
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Ingredients
Three 15-ounce cans black beans, drained and rinsed
4 ½ cups (36 ounces) fat-free chicken or vegetable broth
One 12-ounce jar peach salsa or another fruity tomato-based salsa
1 teaspoon ground cumin
Optional toppings: fat-free sour cream, chopped cilantro, lime wedges
Directions
Pour about half of the beans into a blender. Add about half of the broth, half of the salsa, and half of the cumin (no need to be exact). Blend until mixture is smooth and fully pureed, and then transfer to a large bowl.
Repeat blending process with remaining ingredients, excluding optional toppings. Add that batch to the bowl, and give the mixture a good stir.
Cover and refrigerate for at least 1 hour (several hours is best), to allow soup to thicken and flavors to blend.
Once you’re ready to serve, stir soup thoroughly. (Soup may separate in the fridge—this is okay!) Transfer soup to a pot or microwave-safe bowl, and heat on the stove or in the microwave until desired temperature is reached. If you like, top each serving with a dollop of sour cream, a sprinkle of cilantro, and a squeeze of lime. Mmmmm!
MAKES 8 SERVINGS
You’ll Need: large pot, blender
Prep: 20 minutes
Cook: 65 minutes
creamy caramelized onion bisque
This is one of those recipes that’s so good, it may actually make you tear up. And trust us, those tears will be tears of sheer joy that have absolutely NOTHING to do with the onions in this recipe.
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PER SERVING (1 cup): 109 calories, 1g fat, 912mg sodium, 21g carbs, 1g fiber, 2.5g sugars, 4g protein
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Ingredients
1 tablespoon light whipped butter or light buttery spread
2 large sweet onions, chopped
4 large shallots, thinly sliced
2 tablespoons chopped garlic
½ teaspoon salt
Dash cayenne pepper, or more to taste
4 cups fat-free beef broth
¼ cup fat-free nondairy liquid creamer
Directions
Heat butter in a large pot over medium-high heat on the stove. Once butter has coated the bottom of the pot, add onions, shallots, garlic, salt, and cayenne pepper. Onions may be piled high, but they’ll cook down. Sauté for 10 minutes, stirring often.
Reduce heat to medium-low and cook for an additional 25 to 30 minutes, stirring occasionally, until onions are browned and caramelized.
Remove ½ cup of the caramelized onions, to be used to top soup, and set aside. Add broth to the pot and bring to a boil.
Reduce heat to medium-low. Let simmer for 15 minutes, stirring occasionally.
Remove pot from heat. Stir in creamer and let cool for several minutes.
Working in batches, puree onion mixture in a blender until smooth, 1 to 2 minutes per batch.
On the stove or in the microwave, heat soup to desired temperature. If you like, season to taste with additional cayenne pepper. Serve topped with the reserved caramelized onion. Now enjoy!
MAKES 5 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
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You’ll Need: bowl, blender
Prep: 5 minutes
chilla in vanilla milkshake
People who drink guilt-free vanilla milkshakes are 27 percent happier than those who don’t. Everyone knows this…
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PER SERVING (entire shake): 162 calories, 2.25g fat, 127mg sodium, 28.5g carbs, 1g fiber, 8g sugars, 6g protein
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Ingredients
½ tablespoon Coffee-mate Sugar Free French Vanilla powdered creamer
½ cup fat-free vanilla ice cream
½ cup light vanilla soymilk
2 no-calorie sweetener packets
1/8 teaspoon vanilla extract
1 cup crushed ice or 5 to 8 ice cubes
2 tablespoons Fat Free Reddi-wip
Optional topping: maraschino cherry
Directions
In a small bowl, dissolve powdered creamer in 1 tablespoon very hot water. Transfer mixture to a blender.
Add all other ingredients except Reddi-wip to the blender. Blend at high speed until completely mixed.
Pour into your favorite glass and top with Reddi-wi
p. If you like, finish it off with a cherry!
MAKES 1 SERVING
You’ll Need: tall glass, blender
Prep: 5 minutes
chocolate-covered-cherries freeze
There’s something amazingly decadent about the sweetness of chocolate mixed with sweet ’n tart cherries. This one’s a must-sip. FOR SURE!
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PER SERVING (entire recipe): 160 calories, 4g fat, 163mg sodium, 28g carbs, 3g fiber, 21.5g sugars, 3.5g protein
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Ingredients
One 25-calorie packet diet hot cocoa mix
1 tablespoon mini semi-sweet chocolate chips
1 no-calorie sweetener packet
12 frozen pitted dark sweet cherries
1½ cups crushed ice or 8 to 10 ice cubes
2 tablespoons Fat Free Reddi-wip
Directions
Place cocoa, chocolate chips, and sweetener in a tall glass. Add ¼ cup hot water and stir until ingredients dissolve. Add ¼ cup cold water and stir.
Pour cocoa mixture in a blender and add cherries and ice. Blend until smooth.
Pour into your glass and top with Reddi-wip. Enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: small microwave-safe bowl, bowl, blender
Prep: 5 minutes
slurpable split shake
Imagine sipping a delicious banana split thru a straw…This thick, frozen concoction is truly one of the yummiest creations the HG blender’s ever seen!
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PER SERVING (entire shake): 220 calories, 2g fat, 100mg sodium, 47g carbs, 4g fiber, 22g sugars, 5.5g protein
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Ingredients
