Hungry Girl 1-2-3

by Lisa Lillien

  PER SERVING (2 rice cakes plus ¼ cup whipped topping): 130 calories, 0.5g fat, 70mg sodium, 28g carbs, 0g fiber, 8g sugars, 2g protein

  Three words, humans. ICE. CREAM. SANDWICH. Just place your Cool Whip between the cakes and FREEZE. Or use minis and make a bunch of teeny-tiny ice cream sandwiches!

  Rice Cake + Sugar-Free Preserves

  PER SERVING (1 rice cake plus 2 tablespoons preserves): 69 calories, 0.5g fat, 29mg sodium, 20g carbs, 0g fiber, 2.5g sugars, 1g protein

  If your rice cake needs a makeover, smear some preserves on top. Ta-da!

  Cheese-Flavored Mini Rice Cakes + Salsa

  PER SERVING (10 mini rice cakes plus 1/3 cup salsa): 101 calories, 3g fat, 765mg sodium, 17.5g carbs, 1.25g fiber, 3g sugars, 2.5g protein

  Why should tortilla chips have all the fun? Salsa up your rice cakes, humans. Get dippin’!

  Rice Cake + The Laughing Cow Light Original Swiss Cheese

  PER SERVING (1 rice cake plus 1 cheese wedge): 80 calories, 2.5g fat, 420mg sodium, 9g carbs, 0g fiber, 2g sugars, 3.5g protein

  Take cheese and crackers to the next level. Spread a wedge of Laughing Cow onto a lightly salted, butter-flavored, or cheddar-flavored cake. Mmmmm…

  Cheats: Add lean deli meat or turkey pepperoni.

  Starring…Pudding Snacks

  Small cups of sugar-free pudding are not only delicious on their own, they’re also AWESOME partners for a bazillion other foods. Wanna know which ones? Keep reading.

  Jell-O Sugar Free Vanilla Pudding Snack + Mandarin Oranges Packed in Juice

  PER SERVING (1 pudding snack plus ¼ cup oranges): 85 calories, 1g fat, 193mg sodium, 19g carbs, <0.5g fiber, 6g sugars, 1g protein

  Lightly drain the orange segments and roughly chop. Toss ’em together with pudding in a bowl and dig in! Creamsicle pudding, anyone?

  Jell-O Sugar Free Chocolate Pudding Snack + Reduced-Fat Peanut Butter

  PER SERVING (1 pudding snack plus 2 teaspoons peanut butter): 124 calories, 5.5g fat, 252mg sodium, 18.5g carbs, 1.5g fiber, 1g sugars, 4.5g protein

  Soften PB in the microwave for a few seconds, and then stir it into your favorite chocolatey pudding. Somewhere, a peanut butter cup is getting jealous. This is a fact.

  Jell-O Sugar Free Vanilla Pudding Snack + Canned Pure Pumpkin

  PER SERVING (1 pudding snack plus ½ cup pumpkin): 100 calories, 1.5g fat, 196mg sodium, 23g carbs, 3.5g fiber, 4g sugars, 2g protein

  When Thanksgiving just feels too far away, mix up this pie-inspired pudding combo. That should hold you over.

  Cheats: Mix in some pumpkin pie spice and/or top with Fat Free Reddi-wip and crushed low-fat graham crackers.

  Jell-O Sugar Free Vanilla or Chocolate Pudding Snack + 100-Calorie Pack Cookies

  PER SERVING (1 pudding snack plus 1 pack cookies): 160 calories, 4g fat, 330mg sodium, 31g carbs, 1g fiber, 7g sugars, 2.5g protein

  Crushed cookies in pudding is soooo good! Mix ’n match with this one. Try Vanilla + Oreo Thin Crisps, Chocolate + Planters Peanut Butter Cookie Crisps…and MORE!

  Starring…Laughing Cow Light

  These creamy light cheese wedges are one of the most important ingredients in the Hungry Girl kitchen. Find them at the market in the fridge section, by the “gourmet” cheeses, or on display in the cracker section. (They’re shelf-stable.) There’s a reason they’re used in so many HG recipes—they make almost EVERYTHING better. Here are a few quick and easy examples of how this cheese can change your life. Cow power!

  The Laughing Cow Light Original Swiss Cheese + 98% Fat-Free Turkey Slices

  PER SERVING (1 wedge cheese plus 2 ounces turkey): 88 calories, 2.5g fat, 824mg sodium, 2.5g carbs, 0g fiber, 1g sugars, 13g protein

  A super-easy, protein-packed snack. Spread a wedge onto your turkey, roll it up, and snack away!

  Cheats: Spread your cheesed-up turkey with Dijonnaise and/or top with a mini pickle before rolling it up!

  The Laughing Cow Light Original Swiss Cheese + Salsa

  PER SERVING (¼th of recipe, ½ wedge cheese plus ¼ cup salsa): 35 calories, 1g fat, 526mg sodium, 4.5g carbs, 1g fiber, 2.5g sugars, 2g protein

  For HG-style salsa con queso for four, break 2 wedges of Laughing Cow into pieces and stir into 1 cup of salsa. If you like, heat until warm. Dunk things!

  The Laughing Cow Light Original Swiss Cheese + Apple Slices

  PER SERVING (1 wedge cheese plus 1 medium apple): 130 calories, 2.25g fat, 261mg sodium, 26g carbs, 4.25g fiber, 20g sugars, 3g protein

  A baggie of apple slices + a wedge of “The Cow” = tasty snack on the go. Weeeeeee!

  The Laughing Cow Light Original Swiss Cheese + Boneless Skinless Lean Chicken Breast

  PER SERVING (1 wedge cheese plus 6 ounces chicken): 222 calories, 4g fat, 370mg sodium, 1g carbs, 0g fiber, 1g sugars, 41.5g protein

  Flip to our Stuffed Chick Cordon Bleu recipe, and make it without the ham. Follow the rest of the directions, and you’ll have beautiful pork-free pinwheels of chicken!

  Cheats: Season the chicken with spices and/or spread on some Dijonnaise before assembling.

  The Laughing Cow Light Original Swiss Cheese + Fat-Free Refried Beans

  PER SERVING (1 wedge cheese plus ½ cup beans): 144 calories, 2g fat, 735mg sodium, 21g carbs, 6g fiber, 2g sugars, 9.5g protein

  Fat-free refried beans are tasty…but they’re EVEN BETTER with cheese mixed into the bean mash. Heat and eat!

  Cheats: Boost the cheesiness with a little fat-free shredded cheddar and/or use baked tortilla chips for dipping.

  The Laughing Cow Light Original Swiss Cheese + Fat-Free Liquid Egg Substitute

  PER SERVING (1 wedge cheese plus ½ cup egg substitute): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein

  TOO easy. Spray a large microwave-safe mug with nonstick spray, and pour in the Egg Beaters. Add a cheese wedge to the mug, and microwave for about a minute. Stir your cheesy egg mixture, and return it to the microwave for another 45 to 60 seconds. (Or you can just make it in a skillet like a normal scramble. Either way, it ROCKS!)

  Cheats: Season with salt, black pepper, garlic powder, etc., and/or top with salsa.

  The Laughing Cow Light Original Swiss Cheese + House Foods Tofu Shirataki

  PER SERVING (1 wedge cheese plus 1 bag shirataki): 75 calories, 3g fat, 290mg sodium, 7g carbs, 4g fiber, 1g sugars, 4.5g protein

  Just drain and rinse noodles, blot all excess moisture with paper towels, and place in a microwave-safe bowl along with the cheese. Microwave until hot, and mix until noodles are coated. Cheesy noodle-y fun!!!

  Cheats: Add some fat-free sour cream, reduced-fat Parmesan-style grated topping, salt, and/or black pepper for Alfredo pasta fun.

  The Laughing Cow Light Original Swiss Cheese + Spinach

  PER SERVING (1 wedge cheese plus ½ cup cooked spinach): 56 calories, 2g fat, 323mg sodium, 4g carbs, 2g fiber, 1g sugars, 5g protein

  Anyone who likes creamed spinach, listen up. Mix some steamed or heated-from-frozen spinach with this cheese, and voilà…Comfort food!

  Cheats: Mix in canned sliced mushrooms and/or sprinkle with reduced-fat Parmesan-style grated topping.

  The Laughing Cow Light Original Swiss Cheese + Low-Fat Turkey or Veggie Chili

  PER SERVING (¼ of recipe, ½ wedge cheese plus ¼ cup chili): 65 calories, 1.5g fat, 327mg sodium, 7.5g carbs, 2g fiber, 1.5g sugars, 5.5g protein

  Make a guilt-free chili con queso dip! Break up 2 wedges into 1 cup of your favorite chili, and stir well. Nuke, and you’ve got dip for four!

  Starring…Frozen Fruit

  Move over, veggies! Make some room in the freezer for bags and bags of freezy fruit. Frozen fruit is a great thing to keep around, whether you eat it straight (frozen or thawed), blend it into a smoothie, or find other fun uses for it. Reminder: When you get it from the freezer aisle of the grocery store (as opposed to freezing it yourself), make sure you get the unsweetened kind, not the s
tuff frozen up with sugary syrup.

  Frozen Unsweetened Peach Slices + Diet V8 Splash

  PER SERVING (1 cup peaches plus ¾ cup juice drink): 75 calories, 0g fat, 26mg sodium, 19.5g carbs, 2.5g fiber, 12.5g sugars, 1g protein

  A quick slushie treat. Blend it up and spoon it from the glass—it’s too thick to drink from a straw!

  Frozen Unsweetened Strawberries + Light Vanilla Soymilk

  PER SERVING (1 cup berries plus 1 cup soymilk): 122 calories, 2g fat, 105mg sodium, 21g carbs, 4g fiber, 12g sugars, 6g protein

  No time for breakfast? WRONG! Take a few seconds, blend up this quickie smoothie, and you’ll be much more pleasant to be around. NO SKIPPING B-FAST!

  Cheats: Some no-calorie sweetener and/or calorie-free sugar-free strawberry syrup work fantastically with this duo.

  Frozen Bananas + Cool Whip Free

  PER SERVING (1 small banana plus 2½ tablespoons whipped topping): 109 calories, <0.5g fat, 7mg sodium, 26.5g carbs, 2.5g fiber, 13.5g sugars, 1g protein

  Cut a banana into 10 rounds and top 5 with ½ tablespoon thawed whipped topping each. Place remaining banana slices on top of the whip, and FREEZE.

  Cheats: A little reduced-fat peanut butter swirled with the Cool Whip Free goes a looooooong way.

  Starring…Frozen Broccoli & Cheese Sauce

  We don’t know what genius decided to start freezing broccoli mixed with cheese sauce, but we want to shake his or her hand. Happy cheesy broccoli-ing!!!

  Green Giant Just for One Broccoli & Cheese Sauce + Plain Light Soymilk

  PER SERVING (1 tray broccoli & cheese sauce plus ½ cup soymilk): 75 calories, 2.5g fat, 488mg sodium, 9.5g carbs, 3g fiber, 3.5g sugars, 4.5g protein

  Don’t cringe, this is not a smoothie! Thaw, blend, and heat for a quick broccoli & cheese soup. You can puree all of it or leave some broccoli out and then add it in afterward for some chunkiness.

  Cheats: Toss some reduced-fat Parmesan-style grated topping, salt, black pepper, and/or Laughing Cow Light cheese into the blender too.

  Green Giant Just for One Broccoli & Cheese Sauce + Boneless Skinless Lean Chicken Breast

  PER SERVING (1 tray broccoli & cheese sauce plus 4 ounces chicken): 189 calories, 3g fat, 586mg sodium, 7g carbs, 3g fiber, 2g sugars, 34.5g protein

  Chop up grilled chicken and toss these two together or just pour the saucy veggies over a baked chicken cutlet. The broccoli comes with plenty of extra sauce to coat your meat.

  Cheats: Canned sliced mushrooms love to crash this party.

  Green Giant Just for One Broccoli & Cheese Sauce + Baked Potato

  PER SERVING (1 tray broccoli & cheese sauce plus one 7.5-ounce potato): 210 calories, 1.5g fat, 443mg sodium, 44g carbs, 7.5g fiber, 3.5g sugars, 6g protein

  SO filling and yummy. If you want, hollow out some of the potato to make room and save calories. Tater time!

  Cheats: Top with fat-free sour cream for added enjoyment.

  Green Giant Just for One Broccoli & Cheese Sauce + House Foods Tofu Shirataki

  PER SERVING (1 tray broccoli & cheese sauce plus 1 bag shirataki): 85 calories, 2.5g fat, 460mg sodium, 13g carbs, 7g fiber, 2g sugars, 4g protein

  There’s TOTALLY enough sauce to go around! Make a tray of the cheesy veggies, and dump it over your drained/rinsed/patted-dry noodles. Microwave a bit longer, and then let the chewing begin!

  Cheats: A Laughing Cow Light cheese wedge, some salt, and black pepper take this couple to the next level.

  Starring…Broccoli Cole Slaw

  Just in case you didn’t get enough of the BCS (a.k.a. Broccoli Cole Slaw) in our “Fun with…” chapter, here are more ideas for the colorful veggie shreds!

  Broccoli Cole Slaw + Low-Fat Sesame Ginger Dressing

  PER SERVING (¼ of recipe, 1 cup dry slaw plus 2 tablespoons dressing): 60 calories, 1.5g fat, 415mg sodium, 10g carbs, 3g fiber, 6g sugars, 2g protein

  Mix a 12-ounce bag of slaw and ½ cup of dressing together, and let them chill in the fridge (the longer this stuff marinates, the better it’ll taste!). You’ll have yummy slaw for four people with almost no effort.

  Cheats: Add chicken, sliced almonds, mandarin oranges, and/or scallions to your slaw to jazz it up. Schmancy!

  Broccoli Cole Slaw + Low-Calorie Thai Peanut Dressing or Sauce

  PER SERVING (½ of recipe, 2 cups dry slaw plus 1 ½ tablespoons dressing or sauce): 100 calories, 2.5g fat, 295mg sodium, 19g carbs, 6.5g fiber, 7g sugars, 5.5g protein

  Pierce a 12-ounce bag of broccoli slaw to vent (only if the packaging says it’s okay to nuke!) or transfer the veggies to a microwave steamer, and microwave for 3 to 4 minutes. Let chill completely, and then add 3 tablespoons dressing or sauce. Peanutty slaw for two. Who needs cold sesame noodles? NOT YOU!

  Cheats: Sprinkle sesame seeds on top. Live a little!

  Broccoli Cole Slaw + Low-Fat Tomato Soup or Low-Fat Marinara Sauce

  PER SERVING (½ of recipe, 2 cups dry slaw plus ½ cup soup or sauce): 120 calories, 2g fat, 525mg sodium, 21g carbs, 7.5g fiber, 12g sugars, 5.5g protein

  Place a 12-ounce (microwave-approved and pierced to vent) bag of slaw in a large microwave-safe bowl, and cook on high for 4 to 5 minutes. Mix 1 cup sauce or soup into veggies and nuke for one additional minute. It’s like spaghetti for two!

  Cheats: Sprinkle with reduced-fat Parm-style grated topping and/or mix in some ground-beef-style soy crumbles. Yum!

  Broccoli Cole Slaw + Fat-Free Broth

  PER SERVING (1 cup dry slaw plus 1 cup broth): 40 calories, 0g fat, 545mg sodium, 6.5g carbs, 3g fiber, 2.5g sugars, 3.5g protein

  Steam your slaw slightly in a covered bowl with 1 tablespoon water. Add broth and microwave until hot. Your soup now has veggies. YES!!!

  Cheats: Toss in some chicken, shrimp, or Tofu Shirataki noodles.

  Broccoli Cole Slaw + Fat-Free Liquid Egg Substitute

  PER SERVING (1 cup dry slaw plus ¾ cup egg substitute): 115 calories, 0g fat, 370mg sodium, 8g carbs, 3g fiber, 3.5g sugars, 20g protein

  Ooooh…a no-hassle garden omelette! Just cook slaw until softened in a skillet with 2 to 3 tablespoons water. Add egg substitute and scramble until cooked. SO easy!

  Cheats: Add a wedge of Laughing Cow Light or another low-fat cheese and/or top with salsa.

  Fast Food Combos

  Floats and fries and wings and MORE. So easy…and soooooo delicious!

  Float! Diet Orange Soda + Fat-Free Vanilla Ice Cream

  PER SERVING (1½ cups soda plus ½ cup ice cream): 100 calories, 0g fat, 199mg sodium, 21g carbs, 0.5g fiber, 4.5g sugars, 3g protein

  Forget the soda fountain classic! Make your own dreamy float at home—YUM!

  French Fries! LesserEvil Classic SeaSalt Krinkle Sticks + Ketchup

  PER SERVING (about 1 cup Krinkle Sticks plus 2 tablespoons ketchup): 140 calories, 2.5g fat, 610mg sodium, 28g carbs, 2g fiber, 8g sugars, 2g protein

  No, really. They taste like crispy French fries. Next time that craving hits, grab a bag and your bottle of Heinz Ketchup. (Impostor catsups need not apply.) Pssst…Visit lesserevil.com to track down your Krinkles!

  Quesadilla! Burrito-Size Flour Tortilla (with About 110 Calories) + Shredded Fat-Free Cheddar Cheese

  PER SERVING (1 tortilla plus ¼ cup cheese): 153 calories, 2g fat, 580mg sodium, 23g carbs, 6g fiber, 1g sugars, 15g protein

  Quesadillas only require a tortilla and cheese. Grab some fat-free shreds, a fibered-up tortilla, and a skillet. Heat ’n eat!

  Cheats: Live life on the edge…Top with fat-free sour cream and/or salsa.

  Chips & Salsa! Burrito-Size Flour Tortilla (with About 110 Calories) + Salsa

  PER SERVING (1 tortilla plus ¼ cup salsa): 126 calories, 2g fat, 696mg sodium, 26g carbs, 7g fiber, 3g sugars, 7g protein

  Preheat oven to 400 degrees, and cut a tortilla into triangles. Arrange on a baking sheet sprayed with nonstick spray, and give the tops of the soon-to-be-chips a light mist of spray. Bake in the oven for
5 to 7 minutes, until crispy. Serve with salsa for dunking!

  Cheats: Sprinkle with seasonings of your choosing before baking!

  Burrito! Burrito-Size Flour Tortilla (with About 110 Calories) + Fat-Free Refried Beans

  PER SERVING (1 tortilla plus ½ cup beans): 217 calories, 2g fat, 814mg sodium, 42g carbs, 12g fiber, 2g sugars, 13g protein

  Wrap up some warm refried beans in a tortilla. Now you have a burrito. (Hint: Microwave tortilla briefly first to keep it from cracking!)

  Cheats: Add shredded fat-free cheddar and/or top with salsa and fat-free sour cream.

  Caramel Apples! Apple + Light Caramel Apple Dip

  PER SERVING (1 medium apple plus 2 tablespoons dip): 180 calories, 1.75g fat, 76mg sodium, 47g carbs, 3.5g fiber, 30g sugars, 1g protein

  Fast food places act like they invented apples dipped in caramel. Cut up your own fruit and dunk in light caramel dip. You rock!

  Buffalo Wings! Boneless Skinless Lean Chicken Breast + Frank’s RedHot Original Cayenne Pepper Sauce

  PER SERVING (5 ounces chicken plus 2 teaspoons sauce): 180 calories, 2g fat, 595mg sodium, 0g carbs, 0g fiber, 0g sugars, 41g protein

  Frank’s adds Buffalo wing flavor to anything and everything. Chop cooked chicken, toss with sauce, and chew!

  Cheats: Top with reduced-fat Parm-style grated topping and/or serve with carrots, celery sticks, and light blue cheese dressing.

  Dessert Duos

  Here are the best and easiest sweet-tooth-satisfying dishes.

  Brownies! Devil’s Food Cake + Canned Pure Pumpkin

  PER SERVING (1/12 of recipe, 1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein

  Mix up an 18.25-ounce box of devil’s food cake mix with a 15-ounce can of pure pumpkin. THAT’S ALL! Stir until smooth (but still thick), and evenly distribute into a 12-cup muffin pan sprayed with nonstick spray. Bake at 400 degrees for 20 minutes. Eat up!

  Banana Split! Gerber Banana Strawberry Mini Fruits + Fat-Free Vanilla Ice Cream

  PER SERVING (¼ cup Mini Fruits plus ½ cup ice cream): 133 calories, 0g fat, 99mg sodium, 28g carbs, 0.5g fiber, 10.5g sugars, 3g protein

  Freeze-dried fruit is an unconventional but very tasty ice cream topper. Mix and match your favorites!