by Lisa Lillien
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PER SERVING (1 frosted cupcake): 155 calories, 2.5g fat, 308mg sodium, 30g carbs, 0.75g fiber, 16.5g sugars, 3g protein
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Ingredients
For Frosting
1 cup Cool Whip Free, thawed
3 tablespoons fat-free cream cheese, room temperatur
½ tablespoon sugar-free fat-free vanilla instant pudding mix
¾ teaspoon cinnamon
1 no-calorie sweetener packet
For Cupcakes
2 cups moist-style yellow cake mix
2 cups peeled and finely chopped Fuji apples
½ cup no-sugar-added applesauce
½ cup fat-free liquid egg substitute
¼ cup fat-free sour cream
1 tablespoon cinnamon
1 teaspoon baking powder
1/8 teaspoon salt
Directions
Preheat oven to 350 degrees.
Combine all of the frosting ingredients in a bowl and mix well. Refrigerate until cupcakes are ready to be frosted.
Combine all of the cupcake ingredients in a large bowl, and mix until blended.
Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute cake mixture among the cups.
Bake in the oven for about 15 minutes, until a toothpick inserted into the center of a cupcake comes out clean.
Let cool completely, and then evenly distribute frosting among the tops of the cupcakes. Enjoy!
MAKES 12 SERVINGS
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HG Tip!
Want more cupcake recipes? There’s an entire chapter of ’em in Hungry Girl 200 Under 200: 200 Recipes Under 200 calories. YAY!
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chapter twelve
Fun with…Broccoli Cole Slaw
Who would have thought that shredded broccoli, cabbage, and carrots could create such a stir?!
Not us. But there’s little this shredded veggie trio can’t do. It makes amazing slaws, salads, pasta swaps, stir-frys, and more. Broccoli Cole Slaw for president!
You’ll Need: large bowl
Prep: 10 minutes
Chill: at least 2 hours
sweet ’n chunky turkey slaw
This is one of my go-to midday meals. I love the sweetness of the raisins and apple chunks mixed with the slaw and turkey. SOOOO GOOOOD!
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PER SERVING (¼th of recipe, about 1½ cups): 236 calories, 1g fat, 325mg sodium, 28g carbs, 4.5g fiber, 16.5g sugars, 28g protein
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Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
12 ounces cooked boneless skinless lean turkey breast, cubed
1 large Fuji apple, cored and diced
¼ cup raisins (not packed)
¼ cup plus two tablespoons fat-free honey mustard dressing
Directions
Toss all ingredients together in a large bowl. Mix well.
Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!
MAKES 4 SERVINGS
You’ll Need: large bowl
Prep: 5 minutes
Chill: at least 2 hours
bacon ranch broccoli slaw
Does bacon really make EVERYTHING better? Not quite sure, but it definitely works in this recipe.
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PER SERVING (¼th of recipe, about 1 cup): 96 calories, 2.5g fat, 635mg sodium, 11.5g carbs, 3g fiber, 6g sugars, 6.5g protein
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Ingredients
2/3 cup fat-free sour cream
1½ tablespoons dry ranch dressing/dip seasoning mix
One 12-ounce bag (4 cups) dry broccoli cole slaw
¼ cup precooked real crumbled bacon
Directions
Combine sour cream and seasoning mix in a large bowl and stir thoroughly.
Add slaw and toss to coat. Add bacon and mix well.
Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!
MAKES 4 SERVINGS
You’ll Need: medium pot, wok or basic skillet, nonstick spray
Prep: 10 minutes
Cook: 25 minutes
teriyaki shrimp ’n slaw stir-fry
Yay, another AMAZINGLY easy and tasty shrimp meal. This one comes complete with vegetables. YES!!!
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PER SERVING (1/3rd of recipe, about 11/3 cups): 210 calories, 2g fat, 884mg sodium, 21g carbs, 4.25g fiber, 7.5g sugars, 26.5g protein
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Ingredients
1½ tablespoons cornstarch
3 tablespoons reduced-sodium/lite soy sauce
3 tablespoons sugar-free pancake syrup
3 tablespoons canned crushed pineapple packed in juice, not drained
2 teaspoons brown sugar (not packed)
2 teaspoons seasoned rice vinegar
1 teaspoon chopped garlic
¾ teaspoon Worcestershire sauce
¾ teaspoon ground ginger
One 12-ounce bag (4 cups) dry broccoli cole slaw
12 ounces raw shrimp, peeled, tails removed, deveined
Directions
Combine cornstarch with 1 cup cold water in a pot and stir to dissolve. Add all other ingredients except broccoli cole slaw and shrimp. Mix well.
Bring the pot to medium-high heat. Stirring occasionally, cook until it reduces and thickens to a sauce-like consistency, about 10 minutes, and then remove from heat.
Bring a wok or skillet sprayed with nonstick spray to medium heat. Add slaw and cook for 5 to 10 minutes, until almost softened to desired texture.
Add shrimp to the wok/skillet and cook until opaque, about 3 minutes.
Add sauce mixture to the wok/skillet and continue to cook and stir until evenly distributed and hot.
Remove from heat and let stand for 5 minutes. Then serve and enjoy!
MAKES 3 SERVINGS
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Extra, Extra!
Leftover pineapple? Make Cake on the Beach and Slush-Puppy Pineapple Lemonade!
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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: large bowl
Prep: 10 minutes
Chill: at least 2 hours
bbq chicken slaw
Picnics, outdoor BBQs, parties…they’ll all be 36 percent more delicious if this slaw is included on the menu. It’s SO true.
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PER SERVING (¼th of recipe, 1 heaping cup): 181 calories, 1.5g fat, 675mg sodium, 24.5g carbs, 4.5g fiber, 12.5g sugars, 18g protein
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Ingredients
½ cup canned tomato sauce
¼ cup ketchup
1 tablespoon plus 1 teaspoon brown sugar (not packed)
1 tablespoon cider vinegar
½ teaspoon garlic powder
One 12-ounce bag (4 cups) dry broccoli cole slaw
One 9.75-ounce (or 10-ounce) can 98% fat-free chunk white chicken breast in water, drained and flaked
1 cup sweet corn kernels, thawed from frozen
1 cup thinly sliced red onion
Directions
Combine tomato sauce, ketchup, brown sugar, cider vinegar, and garlic powder in a large bowl, and mix until blended. Add slaw, chicken, corn, and onion, and toss until coated.
Cover and refrigerate for at least 2 hours (if you can wait!). Then DIG IN!
MAKES 4 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: large microwave-safe bowl
Prep: 5 minutes
Cook: 10 minutes
saucy pasta swap
I love pasta. A lot. This recipe will absolutely, without a doubt, satisfy your craving for garlicky, saucy, Parmesan-topped spaghetti. Y
ou’re SO welcome.
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PER SERVING (½ of recipe, 1 heaping cup): 138 calories, 2.5g fat, 554mg sodium, 23g carbs, 8g fiber, 9g sugars, 8g protein
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Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
1 cup canned crushed tomatoes
3 tablespoons reduced-fat Parmesan-style grated topping
1 teaspoon garlic powder, or more to taste
Dash onion powder, or more to taste
Dash salt, or more to taste
Dash black pepper, or more to taste
Directions
Place slaw in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave for 4 to 5 minutes.
Once cool enough to handle, add tomatoes and stir. Microwave for 1 minute.
Stir in grated topping, and add seasonings to taste. Enjoy!
MAKES 2 SERVINGS
You’ll Need: bowl, wok or very large skillet, nonstick spray
Prep: 10 minutes
Cook: 10 minutes
mmmmm moo shu chicken
It’s moo shu madness! This recipe is perfect for anyone who loves Chinese food and thinks they have to live without moo shu forever. You don’t!!!
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PER SERVING (about 2/3 cup): 76 calories, 0.5g fat, 522mg sodium, 9.5g carbs, 3g fiber, 4g sugars, 8g protein
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Ingredients
3 tablespoons reduced-sodium/lite soy sauce
3 tablespoons seasoned rice vinegar
1 teaspoon crushed garlic
½ teaspoon cornstarch
Dash white pepper (black is fine, if you don’t have white)
6 ounces raw boneless skinless lean chicken breast, cut into thin strips
One 12-ounce bag (4 cups) dry broccoli slaw
One 8-ounce can straw mushrooms, drained
½ cup canned bamboo shoots, drained and cut into thin strips
1 cup bean sprouts
2 tablespoons plus 2 teaspoons hoisin sauce
Directions
In a small bowl, combine soy sauce, rice vinegar, garlic, cornstarch, and pepper. Mix well and set aside. This is your moo shu sauce.
Bring a wok or very large skillet sprayed with nonstick spray to medium-high heat. Add chicken to the skillet and cook for about 2 minutes, until no longer pink.
Add slaw to the skillet and, stirring occasionally, cook for 3 to 4 minutes, until veggies are soft.
Add mushrooms, bamboo shoots, bean sprouts, and moo shu sauce to the skillet, and mix well. Cook for an additional 3 to 4 minutes, until entire dish is hot and chicken is cooked through. Sauce will thicken as it sits.
Transfer to a serving dish and serve drizzled with hoisin sauce. Mmmm!!!
MAKES 8 SERVINGS
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HG Tip!
Try our moo shu wrapped in warm low-fat flour tortillas. SO GOOD!
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You’ll Need: box grater, large bowl, 12-cup muff in pan, baking cups (optional), nonstick spray
Prep: 15 minutes
Cook: 35 minutes
turkey & veggie meatloaf minis
These are so delicious, they’ve inspired me to write poetry. And for the first time ever…it’s not a haiku poem.
Turkey meatloaf minis You are cupcake-like in many ways—Only bursting with veggies and lean protein goodness Instead of sugar.
And topped with ketchup instead of frosting…I love you deeply.
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PER SERVING (1 mini meatloaf): 142 calories, 5.25g fat, 494mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 14g protein
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Ingredients
1 small onion
¼ cup plus 3 tablespoons ketchup, divided
1¼ pounds raw lean ground turkey
3 cups bagged dry broccoli cole slaw, roughly chopped
½ cup fat-free liquid egg substitute
½ cup quick-cooking oats
2 teaspoons garlic powder
1 teaspoon salt
Directions
Preheat oven to 350 degrees.
Using a box grater, grate onion into a large bowl. Add ¼ cup ketchup and all other ingredients. Stir until thoroughly mixed.
Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 teaspoon ketchup.
Bake in the oven for 30 to 35 minutes, until firm with lightly browned edges. Let stand for 5 minutes before serving. Enjoy!!!
MAKES 9 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: large bowl
Prep: 10 minutes
Chill: at least 2 hours
greek chicken salad slaw
Hey, Greek salad! Don’t mean to pick on you, but you’re not quite as interesting as this slaw. Just sayin’. BTW, thanks to Tracey for inspiring this recipe!
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PER SERVING (1½ cups): 149 calories, 1.5g fat, 626mg sodium, 19.5g carbs, 4g fiber, 10.5g sugars, 15g protein
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Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
6 ounces cooked boneless skinless lean chicken breast, chopped
2 cups cherry tomatoes, halved
2/3 cup fat-free raspberry vinaigrette
2/3 cup thinly sliced red onion
½ cup crumbled fat-free feta cheese
½ cup canned artichoke hearts packed in water, drained and roughly chopped
¼ cup sliced black olives
1 tablespoon jarred capers, drained
½ tablespoon lime juice
1 teaspoon dried oregano
Optional: salt and black pepper
Directions
In a large bowl, toss all ingredients together until mixed well.
Cover and refrigerate for at least 2 hours.
Stir well before serving. If you like, season to taste with salt and pepper. Enjoy!
MAKES 5 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need: bowls
Prep: 10 minutes
Chill: at least 2 hours
hawaiian slaw
You’ll feel like hula-ing in a sassy grass skirt when you swallow a forkful of this slaw. But calm down and stay put in your own clothes, you nut. Sheesh!
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PER SERVING (¼th of recipe, about 1 cup): 138 calories, 1.5g fat, 658mg sodium, 22g carbs, 3.5g fiber, 15g sugars, 9g protein
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Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
1 cup cubed cooked ham
1 cup canned pineapple tidbits packed in juice, drained, juice reserved
½ cup fat-free sour cream
1 tablespoon seasoned rice vinegar
1 tablespoon thick teriyaki sauce with 20 to 25 calories per tablespoon
1 teaspoon Dijonnaise
1 no-calorie sweetener packet
1/8 teaspoon salt
Optional: black pepper
Directions
Place slaw, ham, and pineapple in a large bowl. Set aside.
In a small bowl, mix all other ingredients with 1 tablespoon of the reserved pineapple juice. Add to the large bowl and toss to coat. If you like, season to taste with pepper.
Cover and refrigerate for at least 2 hours.
Mix well before serving. Eat up!
MAKES 4 SERVINGS
chapter twelve ½
Fun with…French Toast
Yeah, I know you’re thinking an entire chapter devoted to French toast
in a book of guilt-free recipes
is ironic. Or even IMPOSSIBLE. We here at HG are part evil geniuses and part magicians. And YOU’RE lucky! (And speaking of luck, I’m totally afraid of unlucky 13, so this is officially Chapter 12½!)
You’ll Need: bowl, large skillet, nonstick spray
Prep: 10 minutes
Cook: 15 minutes
french-toasted waffles
What happens when you take frozen waffles and FRENCH-TOAST ’em?! Deliciousness ensues! Taste for yourself, non-believers.
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PER SERVING (entire recipe): 274 calories, 6g fat, 807mg sodium, 41.5g carbs, 3.25g fiber, 6.5g sugars, 16g protein
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Ingredients
2 Eggo Nutri-Grain Low-Fat Waffles
½ cup fat-free liquid egg substitute
¼ teaspoon cinnamon
½ teaspoon vanilla extract
2 teaspoons light whipped butter or light buttery spread
1 teaspoon powdered sugar
¼ cup sugar-free pancake syrup
Directions
Lightly toast waffles.
Mix egg substitute, cinnamon, and vanilla extract in a bowl, and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, coat waffles thoroughly in the egg mixture.
Cook waffles for 4 to 5 minutes per side, until golden brown. Top with powdered sugar and serve with syrup for dipping!
MAKES 1 SERVING
You’ll Need: bowl, large microwave-safe mug, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
cinnamon french toast bowl-a-rama
This kooky bowl of French toast yumminess is so easy to whip up and can be enjoyed as a breakfast, a snack, or a dessert. Yee-haaa!
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PER SERVING (entire recipe): 228 calories, 3g fat, 671mg sodium, 31g carbs, 6g fiber, 6g sugars, 21.5g protein
