Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories
Page 8
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miracle mashies
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PER SERVING (about 2/3 cup): 82 calories, 1g fat, 168mg sodium, 16g carbs, 3g fiber, 2g sugars, 3g protein
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This recipe will keep any and every mashed potato fan happy. And that is a promise!
Ingredients
1 large potato (about 13 ounces)
3 cups cauliflower florets
3 tablespoons fat-free half & half
1 tablespoon light whipped butter or light buttery spread
¼ teaspoon salt
Additional salt, black pepper, to taste
Optional: ½ teaspoon crushed garlic
Directions
Bring a large pot of water to a boil. While waiting for water to boil, peel and cube potato.
Once water is boiling, add peeled potato cubes and cauliflower florets. Allow water to return to a boil, and then reduce heat to medium. Cook for 15 to 20 minutes, until potatoes and cauliflower are very tender.
Remove pot from heat and carefully drain water. Transfer potato mixture to a large bowl. Add half & half, butter, and salt. Add the crushed garlic, if you like.
Mash with a potato masher, until completely blended. Season to taste with pepper and additional salt. Enjoy!
MAKES 5 SERVINGS
cheesy “broc star” soup
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PER SERVING (1 cup): 125 calories, 5.75g fat, 796mg sodium, 11.5g carbs, 2g fiber, 4.5g sugars, 7g protein
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Almost too easy to make, this soup is creamy and decadent. It tastes super-fattening, but of course, it’s not (it wouldn’t be in this book if it was!). Pair it with a salad for a fantastic lunch.
Ingredients
1 tray Green Giant Just for One! Broccoli & Cheese Sauce
½ cup plain light soymilk
1 wedge The Laughing Cow Light Original Swiss cheese, chopped into pieces
Salt and black pepper, to taste
Directions
To prepare Broccoli & Cheese Sauce, pull film back slightly to vent. Microwave for 1½ minutes.
Pull film back all the way but do not remove, and stir in cheese wedge pieces.
Place film back over the tray and microwave for an additional 45 seconds. Mix well, and then allow to cool slightly.
Place broccoli-cheese mixture in a blender with soymilk. Blend at medium speed until desired consistency is reached. (Blend very briefly if you like broccoli pieces in your soup—blend longer for fully pureed soup.)
Transfer soup to your favorite microwave-safe bowl (or your second-favorite one, if your fave isn’t clean). Heat soup in the microwave for 45 seconds, or until hot.
Season to taste with salt and pepper. Then slurp it up!
MAKES 1 SERVING
bacon ’n cheese bell pepper skins
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PER SERVING (2 pieces): 119 calories, 5.5g fat, 378mg sodium, 6.5g carbs, 1.25g fiber, 3.5g sugars, 11g protein
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These are JUST like potato skins but without all the starchy carbs, grease, oil, and other unnecessary items. You won’t believe how satisfying and fantastic they are!
Ingredients
2 bell peppers (red, yellow, or orange)
6 slices extra-lean turkey bacon
¾ cup shredded reduced-fat cheddar cheese
¼ cup chopped scallions
¼ cup fat-free sour cream
Directions
Preheat oven to 350 degrees.
Cut peppers in half. Remove stems and seeds. Slice each pepper into quarters and set aside.
Spray a large baking sheet with nonstick spray. Place pepper slices on the sheet cut side up. Bake in the oven for about 20 minutes, until slices are soft.
Meanwhile, bring a large pan sprayed with nonstick spray to medium heat on the stove. Cook bacon on both sides until crispy. Let cool, and then chop into small pieces.
Once pepper slices are done, remove from the oven and let cool slightly. Don’t turn off the oven. Blot away any excess liquid from peppers.
Sprinkle pepper slices evenly with shredded cheese, scallions, and chopped bacon. Return to the oven and bake until cheese has melted, 5 to 10 minutes. Serve with sour cream.
MAKES 4 SERVINGS
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Chew on This
Let’s say you order an appetizer of potato skins and split it with friends. Even three li’l skins will set you back around 300 calories and 17 grams of fat. And that’s BEFORE you even get your main dish. There’s nothing “skinny” about that!
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mmmm-azing mini mushroom tartlets
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PER SERVING (5 tartlets): 120 calories, 5.25g fat, 260mg sodium, 14.5g carbs, 0.75g fiber, 1.5g sugars, 3.5g protein
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Each of these delicious things has just 24 calories! BTW, these are best eaten the day they’re prepared, which shouldn’t be a problem since they’re irresistible.
Ingredients
15 mini phyllo dough shells (found in the freezer aisle)
1 cup finely chopped portabello mushrooms
1/3 cup finely chopped white onion
3 tablespoons chopped scallions
3 tablespoons fat-free cream cheese, room temperature
½ teaspoon minced garlic
1/8 teaspoon salt
2 dashes black pepper
2 dashes nutmeg
Directions
Preheat oven to 375 degrees.
Bring a pan sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and onion, and cook until soft.
Place mushrooms and onion in a small bowl. Add scallions, cream cheese, garlic, salt, pepper, and nutmeg, and mix well.
Evenly distribute mushroom mixture among the phyllo shells. Arrange shells on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 12 to 15 minutes, until edges of tartlets are crisp.
Allow to cool slightly before serving. Yum!
MAKES 3 SERVINGS
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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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cheesy cauliflower casserole
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PER SERVING (1 generous cup): 117 calories, 2g fat, 668mg sodium, 10g carbs, 2.5g fiber, 6g sugars, 14.5g protein
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It took a bazillion tries to get this one perfect, people. It was totally worth all the work, though. Even humans who don’t like cauliflower will probably fall in love with this dish.
Ingredients
1 large head cauliflower, chopped (or 7 cups pre-chopped raw cauliflower)
1 onion, chopped
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
1 cup fat-free cottage cheese
1 cup low-fat or light ricotta cheese
1 cup shredded fat-free cheddar cheese
1 cup fat-free liquid egg substitute
1 teaspoon salt
1/8 teaspoon black pepper
Optional topping: paprika
Directions
Preheat oven to 375 degrees.
Place cauliflower and onion in a large microwave-safe bowl with ½ cup water. Cover and microwave for 6 to 8 minutes. Once bowl is cool enough to handle, drain water and set aside.
Place cheese wedges in a microwave-safe dish and microwave for 10 to 15 seconds. Mix until smooth. If needed, return to the microwave for an additional 10 seconds, and then stir again.
Add cheese and all of the other ingredients to the bowl with the cauliflower and onion, and stir until mixed well.
Spray a medium-large baking dish with nonstick spray. Transfer contents of the bowl to the baking dish. Sprinkle paprika lightly on top, if you like. Bake in the oven for 1 hour.
Let cool for at least 10 minutes. Serve warm or at room temp
erature.
MAKES 9 SERVINGS
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HG Trivia Tidbit:
Most of us are used to plain old white cauliflower, but it also grows in green, orange, yellow, brown, and even purple varieties. Put ’em all together, and you’ve got one amazing Technicolor casserole. Or, um, just a scary gray one.
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devilish eggs
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PER SERVING (4 pieces): 79 calories, 1.75g fat, 403mg sodium, 6.25g carbs, 1g fiber, 2.5g sugars, 9.5g protein
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Deviled eggs are no longer a fatty no-no. This recipe will have you churning out creamy, delicious eggs in no time.
Ingredients
2 cups roughly chopped orange cauliflower
10 hard-boiled eggs, chilled
3 wedges The Laughing Cow Light Original Swiss cheese, room temperature
¼ cup fat-free mayonnaise
1 tablespoon sweet relish, patted dry to remove moisture
2 teaspoons minced shallots
1½ teaspoons yellow mustard
Salt and black pepper, to taste
Optional topping: paprika
Directions
Place cauliflower in a large microwave-safe bowl with 1/3 cup water. Cover and microwave for 6 to 8 minutes, until cauliflower is soft.
Once bowl is cool enough to handle, drain any excess water from cauliflower.
Lightly mash cauliflower, and then place in a blender. Add mayo and puree until just blended, not smooth. Do not over-blend.
In a mixing bowl, combine cauliflower mixture with cheese wedges, relish, mustard, and shallots. Stir until smooth. Season mixture to taste with salt and pepper. Refrigerate for at least 1 hour.
When ready to serve, halve eggs lengthwise and remove yolks. Evenly distribute cauliflower mixture among egg white halves and, if you like, top with paprika.
MAKES 5 SERVINGS
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HG Tip! This recipe calls for orange cauliflower. If you can’t find it, use regular cauliflower. But add a drop of yellow food coloring to the mixture if you want your Devilish Eggs to look like the real thing.
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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 five
dip it good
Sauces, Dips,
and Dippers
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The recipes in this chapter are very unique. The idea here was to create a bunch of great sauces and dips that could be enjoyed with veggies, meats, and store-bought items. But we also wanted to give you some simple yet amazing recipes for things you can dip into these special sauces and dips (or even eat straight!). It’s all about variety and mixing things up. Dig in!
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not-so-secret bbq sauce
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PER SERVING (about 3 tablespoons): 37 calories, 0g fat, 347mg sodium, 9g carbs, 0.5g fiber, 8g sugars, <1g protein
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It’s not a secret anymore. Here’s a sauce you’ll end up putting on EVERYTHING.
Ingredients
¼ cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
½ teaspoon garlic powder
Directions
Combine ingredients and mix well. That’s it!
MAKES 2 SERVINGS
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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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just fondue it
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PER SERVING (about 3 tablespoons): 89 calories, 2.5g fat, 548mg sodium, 3g carbs, 0g fiber, 2g sugars, 10g protein
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The secret here is mixing a couple of fat-free items with ones that are just low in fat. The result is creamy, cheesy, gooey fondue that’s so good, you’ll want to swim in it!
Ingredients
¼ cup plus 1 tablespoon plain light soymilk
3 ounces fat-free cheddar cheese (in block form)
2 wedges The Laughing Cow Light Original Swiss cheese
2 slices reduced-fat Swiss cheese, torn into pieces
2 tablespoons fat-free cream cheese
2 tablespoons dry white wine
½ teaspoon minced garlic
Dash salt
Directions
Bring a saucepan sprayed with nonstick spray to medium-low heat. Add garlic and cook for 1 minute.
Add soymilk, all four cheeses, and salt. Cook for 3 to 4 minutes, stirring continuously, until cheeses have melted and sauce is mixed thoroughly.
Reduce heat to low and add wine. Stir until combined. Transfer mixture to a fondue pot and set temperature to low. Dive in!
MAKES 4 SERVINGS
hungry, hungry artichoke hummus
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PER SERVING (¼ cup): 56 calories, 0.5g fat, 400mg sodium, 9g carbs, 3g fiber, 1g sugars, 3g protein
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Ohhhhh…artichokes and hummus are quite the little couple. Don’t believe it? MAKE THIS DIP!
Ingredients
One 15-ounce can chickpeas (garbanzo beans), drained
1 cup canned artichoke hearts, drained
¼ cup fat-free vegetable broth
¼ cup plain fat-free Greek yogurt
1 tablespoon lemon juice
1½ teaspoons crushed garlic
½ teaspoon dried parsley flakes
½ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon ground cumin
¼ teaspoon paprika
Optional garnish: additional parsley flakes and paprika
Directions
Place all ingredients except for chickpeas in a blender.
Using a potato masher or a fork, thoroughly mash chickpeas. Transfer to the blender. Puree until smooth, stopping and stirring if blending slows.
For best flavor, refrigerate hummus for several hours. Before serving, garnish with a sprinkle each of paprika and parsley flakes, if you like.
MAKES 8 SERVINGS
hint of mint yogurty cucumber dip
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PER SERVING (¼ cup): 17 calories, 0g fat, 198mg sodium, 3g carbs, 0.5g fiber, 1g sugars, 1g protein
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Our pals at Weight Watchers Know a lot about tasty dips and dressings. This concoction is great to dunk carrots into and also as a salad dressing. It’s creamy, oniony and, like the name promises, has a hint of mint!
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This recipe was co-developed with Weight Watchers®.
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Ingredients
4 ounces plain fat-free Greek yogurt
1 medium English cucumber, chopped
1 cup chopped red onion
1 cup fresh mint leaves
1 teaspoon salt
1/8 teaspoon sugar
1 to 3 cloves garlic, to taste
Directions
Combine all ingredients in a food processor or blender. Blend until your desired consistency is reached.
Refrigerate for at least 2 hours (overnight is best). Enjoy!
MAKES 12 SERVINGS
© 2008 Weight Watchers International, Inc. All rights reserved.
holy moly guacamole
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PER SERVING (1/3 cup): 78 calories, 3g fat, 320mg sodium, 10.5g carbs, 3.5g fiber, 4g sugars, 3.5g protein
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Don’t let the peas scare you. This stuff tastes like regular guacamole. Use it as a dip, on omelettes, or as a spread for sandwiches.
Ingredients
One 15-ounce can early (young) peas, drained
½ cup mashed avocado (about 1 medium-small avocado’s worth)
1/3 cup chopped cherry or gr
ape tomatoes
¼ cup finely chopped onion
¼ cup plain fat-free Greek yogurt
4 teaspoons lime juice
½ teaspoon chopped garlic
½ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon black pepper
1/8 teaspoon ground cumin
1/8 teaspoon chili powder
Additional salt and black pepper, to taste
Optional: chopped fresh cilantro, chopped jarred jalapeños
Directions
Place peas in a medium bowl and mash thoroughly with a potato masher or fork.
Add avocado, yogurt, lime juice, garlic, and seasonings. Continue to mash until blended.
Stir in tomatoes, onion, and, if you like, some cilantro and/or jalapeños. Season to taste with salt and pepper. Enjoy!
MAKES 6 SERVINGS
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HG Fast Fact:
Avocados aren’t just delicious. Spanish conquistadors used the liquid from the avocado seeds to make reddish-blackish ink. Hmmm, wonder if we should think about printing the next HG book with avocado ink…
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crazy-creamy spinach artichoke dip
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PER SERVING (1/3 cup): 91 calories, 1.5g fat, 584mg sodium, 11g carbs, 2g fiber, 3.5g sugars, 7g protein
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This dip really IS crazy-creamy. No exaggeration here.