Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories
Page 5
MAKES 1 SERVING
*
HG Fast Fact:
Wondering what kind of spices go into taco seasoning? McCormick Taco Seasoning Mix has chili pepper, cumin, oregano, red pepper, onion, salt, sugar, paprika, and garlic. So, if you want to try to make your own, have fun!
*
hula scramble
*
PER SERVING (entire scramble): 186 calories, 3.5g fat, 1,117mg sodium, 11.5g carbs, 0.5g fiber, 8.5g sugars, 24.5g protein
*
Eating this scramble is like taking a Hawaiian vacation right in your very own kitchen. Okay, maybe it’s not EXACTLY like that, but it is a vacation from boring old run-of-the-mill egg dishes.
Ingredients
½ cup fat-free liquid egg substitute
2 ounces (about 4 slices) thinly sliced extra-lean ham, chopped
1 canned pineapple ring packed in juice, chopped
1 wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Directions
Bring a pan sprayed with nonstick spray to medium heat. Add ham and pineapple. Cook for 2 minutes, stirring occasionally.
Add egg substitute and scramble with the ham and pineapple. Once scramble is a little more than halfway cooked, add cheese pieces. Continue to scramble until cheese has melted and egg substitute is fully cooked. Eat up!
MAKES 1 SERVING
*
Chew on This
The pineapple is neither a pine nor an apple. Discuss! Alright, here’s something else…Pineapple juice can be used as both a marinade and a meat tenderizer. Cool!
*
hakuna frittata
*
PER SERVING (1/6th of recipe): 84 calories, 2g fat, 446mg sodium, 6g carbs, 1.5g fiber, 1.5g sugars, 10.5g protein
*
Spinach + mushrooms + artichokes = Hakuna. We made that up. Let’s see if it sticks.
Ingredients
6 cups fresh spinach leaves, chopped
1½ cups fat-free liquid egg substitute
1½ cups sliced portabello mushrooms
1 cup canned artichoke hearts packed in water, drained very well and chopped
½ cup shredded reduced-fat cheddar cheese
2 tablespoons finely chopped shallots
1 teaspoon minced garlic
¼ teaspoon salt
Optional: additional salt, black pepper, cayenne pepper
Directions
Preheat broiler.
Whisk egg substitute and salt in a medium bowl for about 1 minute. Set aside.
Bring a large oven-safe pan sprayed with nonstick spray to medium heat on the stove. Add garlic and shallots, and cook for 1 minute.
Add spinach to pan. Cook and stir until wilted, 1 to 2 minutes. Remove veggie mixture from pan and set aside.
Remove pan from heat, and re-spray with nonstick spray. Return pan to heat, and add mushrooms and artichoke hearts. Cook for about 3 minutes, stirring occasionally until veggies start to soften.
*
Chew on This
Artichokes aren’t just veggies—they’re actually flower buds. If they blossom, they produce a violet blue flower 7 inches across. Beauteous!
*
Return spinach mixture to the pan, mix well, and then spread the contents of the pan out so they cover the bottom of the pan evenly.
Pour egg mixture over veggies, and tilt pan back and forth to ensure egg substitute is evenly distributed. If needed, run a spatula along the sides of the pan to help egg to flow underneath veggies. Cook for 2 minutes, and then remove from heat.
Sprinkle cheese evenly on top of the frittata. Place pan under the broiler for 2 to 3 minutes, until the egg starts to puff up and mixture is set.
Allow to cool, and then cut into six pieces. Season to taste with optional spices, if you like.
MAKES 6 SERVINGS
*
HG Tip! If you’re not sure if the handle of your pan is oven-safe, wrap it with aluminum foil.
*
*
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
*
“it’s all greek to me” scramble
*
PER SERVING (entire scramble): 152 calories, 4.5g fat, 665mg sodium, 9g carbs, 1.5g fiber, 4.5g sugars, 19.5g protein
*
Oooooh, it’s like a little Greek salad—in breakfast form! Mmmmmmm…
Ingredients
½ cup fat-free liquid egg substitute
¼ cup crumbled reduced-fat feta cheese
6 grape tomatoes, halved
2 tablespoons chopped red onion
Basil, garlic powder, black pepper, to taste
Directions
Bring a pan sprayed with nonstick spray to medium heat. Add onion and tomatoes, and cook, stirring occasionally, until onion is slightly browned, about 2 minutes.
Add egg substitute and scramble for 2 to 3 minutes, until fully cooked.
Plate your scramble and top with crumbled feta. Season to taste with basil, garlic powder, and pepper. Chew.
MAKES 1 SERVING
meaty ’n manly breakfast toastie
*
PER SERVING (entire recipe): 196 calories, 3.75g fat, 925mg sodium, 17g carbs, 8g fiber, 1.5g sugars, 29g protein
*
Here’s an unconventional one: This is sort of a breakfast tostada loaded with various meats and topped with sour cream. You’ll love it—and so will all the boys (and men) in your life…
Ingredients
1 original (not large) La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla
½ cup fat-free liquid egg substitute
1 slice extra-lean turkey bacon
1 slice extra-lean ham, cut into small pieces
¼ cup frozen ground-beef-style soy crumbles, thawed
1 tablespoon fat-free sour cream
Salt and black pepper, to taste
Directions
Prepare bacon slice according to package directions, either in the microwave or in a pan sprayed with nonstick spray. Once cool enough to handle, chop the bacon into small pieces. Set aside.
Bring a small pan sprayed with nonstick spray to medium heat. Pour in egg substitute, then add bacon, soy crumbles, and ham. Scramble until fully cooked, about 2 minutes.
Meanwhile toast your tortilla in a toaster oven until crispy. Top tortilla with your meaty scramble. Season to taste with salt and pepper. Finish it all off with sour cream. Eat daintily with a knife and fork, or pick it up and eat it like a man! Grrrrrrrr…
MAKES 1 SERVING
el ginormo oven-baked southwest omelette
*
PER SERVING (¼th of recipe): 188 calories, 3g fat, 590mg sodium, 17g carbs, 2.5g fiber, 5g sugars, 22g protein
*
El Ginormo, directly translated, means “The Ginormo.” And “The Ginormo” translates to mean “large, Mexican-inspired egg meal infused with bell pepper, chilies, beans, and more.” Yayayayay!!!
Ingredients
2½ cups fat-free liquid egg substitute
½ cup fat-free milk
½ cup shredded reduced-fat cheese blend (look for one with cheddar and Monterey Jack)
½ cup chopped red bell pepper
½ cup chopped onion
½ cup canned black beans, rinsed and drained
½ cup canned sweet corn, drained
¼ cup canned diced green chilies
1 tablespoon minced garlic
1 teaspoon cumin
½ teaspoon dry taco seasoning mix
Optional toppings: salsa, fat-free sour cream, chopped scallions
Directions
Preheat oven to 375 degrees.
Line a deep, round casserole dish (about
9 inches wide) with aluminum foil. Spray lightly with nonstick spray, making sure to coat the sides as well as the bottom.
In a large bowl, combine egg substitute, milk, cumin, and taco seasoning. Whisk mixture for 1 minute, until mixed thoroughly.
Add all of the other ingredients and mix well. Carefully transfer egg mixture to the casserole dish.
Bake in the oven for 60 to 70 minutes, until the top has puffed and the center is firm. Allow to cool slightly before cutting.
Cut into four slices. If you like, finish off with the optional toppings—we highly recommend ’em!
MAKES 4 SERVINGS
*
HG Fast Fact:
Research shows that black beans are just as high in antioxidants as fruity powerhouses like grapes and cranberries. Maybe that’s why beans are called the “magical fruit.” (Okay, maybe not.)
*
super-cheesy all-american breakfast bake
*
PER SERVING (entire recipe): 159 calories, 2.5g fat. 972mg sodium, 7g carbs, 1.25g fiber, 3g sugars, 24g protein
*
This is a fun little breakfast to serve if you’re having guests over because it SEEMS like it’s fancy and fattening, but it’s simple and totally low in calories. Just remember to make one for each person. It’s too good to share!
Ingredients
2 cups fresh spinach leaves
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
1 slice fat-free American cheese
1 slice extra-lean turkey bacon
Salt and black pepper, to taste
Directions
Preheat oven to 375 degrees.
Cook bacon according to package instructions, either in the microwave or in a pan with nonstick spray. Once cool enough to handle, chop the bacon into small pieces.
Bring a pan sprayed with nonstick spray to medium heat on the stove. Add spinach, and cook and stir until wilted.
Spray a small, round baking dish (5 to 6 inches wide) with nonstick spray. Place spinach in the dish. Break cheese wedge into quarters and place on top of spinach. Cover with bacon pieces.
Pour egg substitute over bacon, and top with slice of American cheese. Bake for 20 to 25 minutes, until egg substitute is firm and fully cooked. Season to taste with salt and pepper, and then enjoy!
MAKES 1 SERVING
*
Chew on This
Calling something “cheesy” used to be a compliment, meaning that it was a big deal. Eventually, slang and sarcasm got a hold of the term, twisted it around, and it came to mean the exact opposite. In our defense, this bake is “cheesy” in the old-school way.
*
*
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
*
turkey ’n swiss scramble
*
PER SERVING (entire scramble with sauce): 191 calories, 5.25g fat, 1,189mg sodium, 10.5g carbs, 0.5g fiber, 5.5g sugars, 23.5g protein
*
If you like turkey and Swiss sandwiches, this scramble will make you very happy. We’re all about getting creative with egg-based breakfasts!
Ingredients
For Scramble
½ cup fat-free liquid egg substitute
1½ ounces (about 3 slices) 98 percent fat-free turkey breast slices
1 slice reduced-fat Swiss cheese
2 slices tomato
For Sauce
1 tablespoon fat-free mayonnaise
1 teaspoon Dijonnaise
1 teaspoon light whipped butter or light buttery spread
Directions
To make the sauce, combine mayo, Dijonnaise, and butter in a small microwave-safe dish. Mix well, and then set aside.
Chop the turkey and cheese into bite-sized pieces, and set aside.
Bring a pan sprayed with nonstick spray to medium-high heat. Grill the tomato slices for about 2 minutes on each side. Set aside.
Remove pan from heat, and lightly re-spray with nonstick spray. Return pan to medium-high heat.
Pour egg substitute into pan, and cover with turkey and cheese bits. Scramble until fully cooked, 2 to 3 minutes. Remove from heat and plate your scramble.
Heat sauce for about 20 seconds in the microwave. Once heated, stir in 2 teaspoons warm water.
Place the tomato slices on top of the scramble, and then smother the whole dish with sauce.
MAKES 1 SERVING
*
HG Trivia Tidbit:
Americans are on the turkey bandwagon, BIG TIME! Since 1970, the amount of turkey eaten in the U.S. has gone up 116 percent, totaling around 17.5 pounds per person each year. (29 percent of it gets gobbled down over the holidays!) Good news for us, bad news for turkeys…
*
snazzy spanish omelette
*
PER SERVING (entire omelette with sauce): 191 calories, <0.5g fat, 1,120mg sodium, 27g carbs, 4g fiber, 7g sugars, 19g protein
*
This recipe is AWESOME, people. It may take a few minutes longer to prepare than some of our other scrambles and omelettes, but it’s definitely worth it!
Ingredients
For Omelette
2/3 cup fat-free liquid egg substitute
½ cup peeled and thinly sliced potatoes
2 tablespoons diced onion
1/8 teaspoon salt
Pinch baking powder
For Sauce
¼ cup canned tomato sauce
¼ cup diced green bell pepper
2 tablespoons diced onion
2 tablespoons canned fire-roasted diced tomatoes
1 tablespoon salsa
¼ teaspoon minced garlic
Directions
To make the sauce, bring a small pot sprayed with nonstick spray to medium-high heat. Add the onion, bell pepper, and garlic, and cook for 3 to 4 minutes, until browned.
Add tomato sauce, tomatoes, and salsa to the veggie mix, stirring to mix, then bring to a boil.
Once the sauce is boiling, reduce to a simmer. Stir and cook for 1 additional minute. Remove sauce from heat and set aside.
To make the omelette, place the potatoes and onion in a medium microwave-safe bowl. Add ¼ cup hot water. Cover bowl and microwave for about 5 minutes, until potatoes are nice and soft. Once bowl is cool enough to handle, drain excess water.
Mash the potato-onion mixture. Add the egg substitute, salt, and baking powder, and stir well.
Bring a medium pan sprayed with nonstick spray to medium-high heat. Gently pour in the potato-egg mixture. Cook until the bottom is firm, about 4 to 5 minutes.
Using a spatula, slide omelette onto a dinner plate. Carefully place pan over plate. Using potholders or kitchen towels, hold pan and plate firmly together. Flip both and return pan to the stove, with the omelette in the pan.
Continue to cook until the center of the omelette is completely cooked through, 3 to 4 minutes.
Plate the omelette and pour the sauce on top. iBuen apetito!
MAKES 1 SERVING
*
HG Tip! Keep potholders or kitchen towels handy for this recipe. It involves some fancy flipping.
*
chapter three
scoopable salads
Deli Done Right
*
I am probably more proud of this chapter than any other in the book, simply because so-called scoopable deli salads are usually the most deceptively high-calorie items on restaurant menus. Hundreds of calories and dozens and dozens of fat grams typically hide in those mayo-packed concoctions. The recipes in this chapter cleverly use key ingredients in ways that ensure creaminess and deliciousness—yet they are all extremely low in calories and fat. Pile these on beds of lettuce, stuff ’em inside
high-fiber tortillas, or eat them straight from the bowls you make ’em in.
*
redhot chick’n salad
*
PER SERVING (¾ cup): 142 calories, 2.25g fat, 585mg sodium, 6g carbs, 0.5g fiber, 2g sugars, 25g protein
*
This scoopable chicken salad was inspired by classic Buffalo wings. It’s got the heat, the ranch, and even the celery and carrots. What it doesn’t have is all the fat and calories. Yay!
Ingredients
6 ounces cooked skinless lean chicken breast, cubed
3 tablespoons fat-free mayonnaise
3 tablespoons chopped celery
3 tablespoons chopped carrots
2 teaspoons reduced-fat Parmesan-style grated topping
1½ teaspoons Frank’s RedHot Original Cayenne Pepper Sauce
½ teaspoon dry ranch dip/dressing mix
Directions
In a medium bowl, combine mayo, Frank’s, and ranch mix, and stir well.
Add chicken, celery, and carrots to the saucy mayo, and stir.
Sprinkle with Parm-style topping, and stir again.
Enough stirring…eat up!
MAKES 2 SERVINGS
*
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
*