by Lisa Lillien
Hungry Girl 200 under 200
Also by Lisa Lillien
Hungry Girl: Recipes and Survival Strategies
for Guilt-Free Eating in the Real World
Hungry Girl: The Official Survival Guides:
Tips & Tricks for Guilt-Free Eating
(audio book)
Hungry Girl 200 under 200
200 Recipes Under 200 Calories
Lisa Lillien
The author’s references to various brand-name products and services are for information purposes only and are not intended to suggest endorsement or sponsorship of the author or her book by any company, organization, or owner of any brand.
HUNGRY GIRL: 200 UNDER 200: 200 RECIPES UNDER 200 CALORIES.
Copyright © 2009 by Hungry Girl, Inc. All rights reserved. For information, address St. Martin’s Press, 175 Fifth Avenue, New York, N.Y. 10010.
www.stmartins.com
Illustrations by Jack Pullan
Food styling and photography by General Mills Photography Studios
Photographer: Chuck Nields
Food Stylists: Nancy Johnson and Sharon Harding
Art Director: Chris Everett
ISBN: 978-0-312-55617-4
This book is dedicated to my superhuman
husband, Daniel Schneider, and to my wonderful
parents, Florence and Maurice Lillien.
I love you all.
Contents
Acknowledgments
FAQs
Hungry Girl’s Recommended Products
Hungry Girl Staples
Chapter 1 Morning Minis
Fab-Five Banana Pancake Minis
Complete & Utter Oatmeal INSANITY
Spinach, Tomato, Feta ’n Egg Wrap Attack
Slammin’ Smoked Salmon ’n Bacon B-Fast Sandwich
Tutti Frutti Biscuits
Creamy Hot Apple B-Fast with Brown Sugar Crunch
Choco-Monkey Oatmeal
Grab ’n Go Breakfast Cookies
Eggless Stuffed Breakfast Burrito
Cinnamon-Vanilla French Toast Nuggets
Cheesy-Good Breakfast Tartlets
Creamy Crunchy Freeze-Dried Frenzy
Berries & Cream Oatmeal Pudding
Big Fat Blueberry Muffins
Easy Caprese Breakfast Pizzas
Oat-rageous Chocolate Chip Pancake Minis
Piña Colada Parfait Surprise
Sweet Cinna-Muffin
Peachy Maple-Caramel Crunch Parfait
Fro-Yo’ed Up Oatmeal Sundae
Gooey Cinnamon Rolls with Cream Cheese lcing
Chapter 2 Egg-stravaganza
The Breakfast Club
Frittata Italiano
Ginormous Oven-Baked Omelette
That’s a Lotta Frittata
Cheesed-Up Pepperoni Pizza Scramble
Mexi-licious Smothered Taco Scramble
Hula Scramble
Hakuna Frittata
“It’s All Greek to Me” Scramble
Meaty ’n Manly Breakfast Toastie
El Ginormo Oven-Baked Southwest Omelette
Super-Cheesy All-American Breakfast Bake
Turkey ’n Swiss Scramble
Snazzy Spanish Omelette
Chapter 3 Scoopable Salads
RedHot Chick’n Salad
Veggie-Loaded Tangy Tuna Salad
Citrus-licious Egg White Salad
Sweet ’n Chunky Chicken Salad
Go Greek Chicken Salad
Veggie-Loaded Tropical Crab Salad
Spicy Taco Tuna Salad
I Can’t Believe It’s Not Potato Salad!
Every Day Is Thanksgiving Salad
Coconut-Glaze Fruit Salad
Creamy Crab Salad
Scoopable Chinese Chicken Salad
Chapter 4 Start Me Up!
Four-Cheese Stuffed-Silly Mushrooms
Cheesy Butternut Bake
Crunchy Sassy Chinese Slaw
Bacon-Bundled BBQ Shrimp
Spinach, Mushroom, and Mozzarella Supreme
H-O-T Hot Boneless Buffalo Wings
Lean-O Cioppino
Cheesy-Good Cornbread Muffins
Butternut Hash Browns
Sassy Southwestern Egg Rolls
Miracle Mashies
Cheesy “Broc Star” Soup
Bacon ’n Cheese Bell Pepper Skins
Mmmm-azing Mini Mushroom Tartlets
Cheesy Cauliflower Casserole
Devilish Eggs
Chapter 5 Dip It Good
Not-So-Secret BBQ Sauce
Just Fondue It
Hungry, Hungry Artichoke Hummus
Hint of Mint Yogurty Cucumber Dip
Holy Moly Guacamole
Crazy-Creamy Spinach Artichoke Dip
Fluffy Cinnamon-Cream Cheese Dip
Sweet Cinnamon Pita Chips
Chunky Caramel-Apple Pumpkin Dip
Mostly Roasted Veggie Explosion
Sweet Caramelized Onion Dip
Kickin’ Peanut Sauce
Zesty Italian Pita Chips
Mexican Bean & Cheese Dip
Creamy Vanilla Dip
Nacho-Average Tortilla Chips
Peachy-Cream Fruity Fondue
Fluffy Speckled Peanut Butter Dip
Very-Veggie Spread
Chapter 6 Mini Meal Mania
Totally PUMPin’ Fettuccine
EZ Tomato-Basil Chicken
Crazy Calypso Salad
Big Bad Burger Wrap
Smothered Pig in a Blanket
So Low Mein with Chicken
BBQ Mango Tilapia
Chicken Fajita Lettuce Cups
Crazy-Good Coconut Chicken Taco
Turkey-tastic Creamy Shirataki Bowls
Super Veggie-Stuffed Peppers
BLC Wraps
Philly Cheesesteak Lettuce Cups
Chicken Fajita Pita
Superb-y Herby Sauce-Exposed Pizzas
Cheesy Saucy Veggie Stacks
Dan’s Snazzy Green Pepper Pizzas
Fettuccine Hungry Girlfredo Veggie Explosion
Mmm Mmm Goo-lash
Chapter 7 Tortilla Madness
Lean Bean ’n Cheese Enchiladas
Turkey Reuben Quesadilla
Cheesy Beefy Quesadilla
BLT Quesadilla
Buffalo Chicken Chop Salad Wrap
Crispy White Pizza
Spicy Tortilla Pizza Mexicali
BLT Salad Wrap
Extreme Mega-Supreme Pizza Pocket
Cheeseburger Quesadilla
Little Taco Salad in a Shell
Chapter 8 Shivering Sips
Joe Cool Java Freeze
Cravin’ Cap’n Crunch Shake
Frozen Fudge Chip Freeze
Raspberry Mocha Madness Swappuccino
PB & J Super-Shake
Chocolate Chip Cookie Crisp Puddin’ Shake
Green Tea Crème Swappuccino
Mint Chocolate Chip Freeze
Freckled Lemonade
Too-Good Two-Berry Citrus Smoothie
Chocolate-Banana Smoothie
Freezy-Cool Lemon Slushie
Mango-Tango Slushie
Key Lime Pie Shake
Piña Colada Smoothie
No-Name Peachy Pumpkin Drink
Chapter 9 Yo, Cupcake!
Crazy-Crumbly Super-Yummy Coffee Cakes
Red Velvet Insanity Cupcakes
14-Carat Cupcakes
Chocolate Marshmallo
w Madness Cupcakes
Iced ’n Spiced Pumpkin Puddin’ Cupcakes
Razzle Dazzle Chocolate Raspberry Cupcakes
Death by Chocolate Cone Cakes
Piña Colada Cupcakes
Strawberry Shortycakes
Jelly-Filled Cupcakes
Blueberry-Packed Lemon Shorties
Banana Cupcakes with PB Frosting
Chapter 10 Sweet Stuff
104-Calorie Crème Brûlée
Super-Duper Strawberry Shortcake
Tiramisu Pudding
Top Banana Bread
“Swirls Gone Wild” Cheesecake Brownies
Gooey Crunch Fruit Tartlets
Mini Microwave Triple Chocolate Cake
Cran-tastic Baked Pear Slices
“It’s a Snap!” Ginger Cookie ’n Peach Parfait
PB & J Cocoa-nana Snack Mix
So-Good Chocolate Chip Softies
Funky Monkey Squares
Hungry Girl-nola
Marshmallow Fudge Mania!
Fruity Vanilla Snack Mix
Chewy S’mores Snack Mix
Chapter 11 Fun with Cool Whip Free
Mmmm! Miracle Mousse
Toffee Almond Caramel Cream Cakes
Strawberry Shortcake Bites
Caramel Piña Colada Crunchers
PB-nana Poppers
Chunky & Nutty Frozen PB Cups
Gimme Gimme S’mores Sandwich
Pumpkin Pudding Parfait
Chocolate Cherry Crunchers
Vanilla-Thrilla Coffee Float
Crustless Banana Cream Pie
Chapter 12 Fun with Fujis
Jell-O Fizzy Fruit Minis
Pico de Fuji
Fuji Fritters
Red Hot Apple Pie in a Cup
I Heart Apple Slaw
Caramel Apple Tartlets
Apple & Onion Stuffing
Chunky Apple-Cinnamon Muffins
Apple iCobbler
Chapter 13 Fun with Fiber One
Crispy Tuna Croquettes
Freakishly Fantastic Faux-Fried Zucchini
Sweet Cinnamon Fritter Fries
Too-Good-to-Deny Pumpkin Pie
Fiber-ific Fried Cheese Sticks
Bloomin’ Blossom
Fiber-Fried Green Beans with Spicy Cucumber-Ranch Dip
Key Lime Mousse Pie
Fluffy Lemon Squares
San Diego Baja-Style Fish Tacos
Sweet Crust Quiche Supreme
No-Harm Eggplant Parm
Vanilla Crème Pumpkin Cheesecake
S’mores Krispymallow Treats
Chapter 14 Fun with Vitalicious
Dynamite Double Chocolate Dream Parfaits
Freezy-Cool Whoopie Pie
Puddin’-Packed Caramel Brownie Blitz!
Bananaberry Pudding Cream Pie Explosion
Mlle-High Choco-Berry VitaTop Pie
Chocolate Fluff ’n Nutter
Black Forest Cheesecake Parfait
Yogurt-Smothered Apple ’n Apricot Surprise
Chocolate for Breakfast VitaSundae
Double-Trouble Chocolate Trifle
HG’s Top Secret Food Finds!
Afterword
Acknowledgments
Thank you 1,000 times over to all the people who worked incredibly hard helping put this book together:
Elizabeth Hodson—you’ve been with HG every step (and bite) of the way. You help make everything we put out look amazingly adorable (and taste great!). Jamie Goldberg—your devotion and commitment to Hungry Girl (and guilt-free foods) is limitless. Your attention to detail: staggering. I’d say you’re my right arm, but I’m a lefty. Saying thank you doesn’t begin to express my deep appreciation for you both. Lynn Bettencourt—I am so thankful for those countless hours in the kitchen, at the office, and behind the camera. To Lisa Friedman—thank you for managing the book tours, and for your impeccable organization skills. Dana DeRuyck—thanks to you for your creativity, chewing, testing, cooking, and researching. To Jennifer Curtis—you live too far away, but we feel like you’re always there with us. Thank you for your dedication and for all you do.
More thank yous…
Alison Kreuch—thank you for handling anything and everything I throw your way. If the U.S. could harness your energy, we wouldn’t need foreign oil.
Super-agent Neeti Madan—you are the best agent ever. Hands down. Thank you.
To Matthew Shear and Jennifer Enderlin—thank you for continuing to believe in Hungry Girl (and for the extra color pages!). John Karle—thank you for putting up with me and for taking (most of) my calls. Thank you, as well, to Anne Marie Tallberg, John Murphy, and to all the rest of my friends over at St. Martin’s Press.
Tom Fineman—thank you for your constant support, advice, and friendship. Jeff Becker—thank you for your guidance and for being such an active Hungry Boy (keep the emails coming). John Vaccaro—thank you for EVERYTHING always!
Special thanks also to Debbie Puente, Jack Pullan, and Lisa Foiles. And big thanks to the wonderful General Mills photography crew, as well as David Witt, Greg Zimprich, Shelly Dvorak, and Dan Stangler.
Thanks also to Meri Lillien, Jay Lillien, and to the fantastic Lillien and Schneider families.
To my furry babies, Cookie and Jackson, who are a constant source of happiness and comfort—much love!
And to my 700,000 + friends, the devoted Hungry Girl subscribers—THANK YOU, THANK YOU, THANK YOU!!!!!
Hungry Girl 200 under 200
FAQs
Who/What is Hungry Girl?
Hungry Girl is a free daily email subscription service about guilt-free eating. The emails (which are read by over three-quarters of a million people a day) are packed with news, food finds, recipes, and real-world survival strategies. Hungry Girl was started by me, Lisa Lillien. I’m not a doctor or nutrition professional, I’m just hungry. And back in 2004, I decided I wanted to share my love and knowledge of food with the world, so Hungry Girl was born. To sign up for the daily emails or to see what you’ve missed since the beginning, go to Hungry-Girl.com.
The Hungry Girl philosophy is more of a lifestyle than anything else. There’s no magic bullet or weight-loss secret that will make you lose and maintain weight. It’s about finding a fun and satisfying way of eating you can live with forever.
Why 200 under 200? What is the significance of 200 calories?
Eating a lot of mini meals and snacks throughout the day is a great way to help you feel satiated, get that metabolism going, and keep you from ever becoming TOO ravenous (when that happens you’re more likely to reach for the wrong foods and/or overeat). And if these mini meals contain around 200 calories, you can mix and match a whole bunch of them, or you can just incorporate a few into your diet, in a way that fits your daily life. While I do turn to snack bars on occasion, I would MUCH rather eat a small, satisfying meal or snack than a bar. And I think a lot of people feel the same way. This book is PACKED with recipes for delicious snacks, desserts, drinks, mini meals, and more that all have fewer than 200 calories. Keep in mind, this book is NOT meant to encourage people to drastically cut calories. In fact, I hope it helps you fill your diet with foods you love and achieve your weight-management goals, whether you’re losing or maintaining.
How many calories should someone eat in a day?
That is an excellent question but one that I really can’t answer. That number depends on many factors—your age, weight, height, gender, activity level, etc. To find out how many calories you should eat in a day, consult with your doctor or a nutrition professional.
What are HG recipes all about?
When it comes to HG recipes, the goal is to make them taste FANTASTIC—but also to keep them low in fat and calories. We also aim for high fiber counts, because fiber is great for you and helps keep you feeling full. Even though these recipes focus on keeping calorie and fat counts down, nutritional info is also prov
ided for carbs, sugars, protein, etc., so you can look at a recipe and decide if it works for you.
What happens if I make substitutions for ingredients in some recipes?
Feel free to make substitutions for products and ingredients, but the taste and nutritional info will vary accordingly—so keep that in mind when swapping.
Where can I find Weight Watchers POINTS® values for the recipes in this book?
Here at HG, we love Weight Watchers. The plans are healthy and easy to follow, and they can fit a variety of lifestyles. That’s why we feature POINTS® values in our daily emails and co-developed a bunch of recipes with Weight Watchers for this book. For a listing of POINTS® values for all the recipes in the book, go to hungry-girl.com/book.
Where can I find photos of all of the recipes in this book?
You can find beauteous color photos of every recipe in this book online at hungry-girl.com/book. And there are sixteen pages of color photos in the book, too.
Do you have a list of recommended products?
Yes. In fact, they are on the very next page! Yay…
Hungry Girl’s Recommended Products
While the recipes in the book work well with many different products, we definitely have our favorites as far as taste and nutritional information are concerned. And we LOVE to name names. Here are some of our recommendations:
Light Soymilk (Vanilla, Chocolate, or Plain)
8th Continent Light Soymilk
Silk Light Soymilk
Blue Diamond Almond Breeze Unsweetened (technically not soymilk, but it’s SO good and much lower in calories!)
Fat-Free Cheese
Kraft Fat Free Cheese
Lifetime Fat Free Cheese
Reduced-Fat Cheese
Sargento Reduced Fat Cheese
Kraft Reduced Fat Cheese Made with 2% Milk
Weight Watchers Reduced Fat Cheese
Fat-Free Cream Cheese
Philadelphia Fat Free Cream Cheese (in a tub, not in block-form)
Light Whipped Butter or Light Buttery Spread
Brummel & Brown
Land O’Lakes Whipped Light Butter
Smart Balance 37% Light Buttery Spread
Fat-Free Liquid Egg Substitute
Egg Beaters Original
Better ’n Eggs
Nulaid ReddiEgg
Fat-Free Yogurt
Yoplait Light Yogurt
Weight Watchers Yogurt
Dannon Light & Fit Nonfat Yogurt
Fiber One Creamy Nonfat Yogurt
Fat-Free Greek Yogurt
Fage Total 0% Greek Yogurt
Fat-Free Ice Cream
Breyers Double Churn FREE Fat Free Ice Cream
Dreyer’s/Edy’s Slow Churned Light Ice Cream (not completely fat-free, but it’s AWESOME and will barely affect recipe nutritional info)
