by Lisa Lillien
1 tablespoon cornstarch
2 teaspoons chicken-flavored powdered consommé
2 no-calorie sweetener packets
Directions
Rinse and drain shirataki noodles well. Dry noodles thoroughly, using paper towels to soak up as much moisture as possible. Use a knife or kitchen shears to slice them up a bit. Set aside.
To make sauce, combine soy sauce, cornstarch, consommé, and sweetener with ½ cup hot water. Stir well and set aside.
Bring a large pan or a wok sprayed with nonstick spray to medium-high heat. Add frozen veggies, chicken, bean sprouts, mushrooms, zucchini, scallions, and carrots. Sauté for 5 to 7 minutes, stirring frequently, until chicken is cooked through and frozen veggies are thawed and hot. Pour sauce into the pan or wok. Stir well and continue to cook until sauce has thickened, about 3 to 4 minutes.
Add noodles and cook, stirring occasionally, until entire dish is thoroughly mixed and hot. Serve it up and enjoy!!
MAKES 4 SERVINGS
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HG Alternative!
Try this recipe with any lean protein. It’s great with shrimp, tofu, or lean pork. Yum!
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bbq mango tilapia
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PER SERVING (½ of recipe): 197 calories, 2.5g fat, 500mg sodium, 18g carbs, 1g fiber, 15g sugars, 26.5g protein
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Tilapia is one of my favorite fishes. Mango is one of my favorite fruits. And BBQ is one of my favorite sauces. I LOVE THIS DISH!
Ingredients
Two 4.5-ounce fillets raw tilapia
¼ cup canned diced tomatoes, drained
¼ cup diced mango
¼ cup canned tomato sauce
2 tablespoons mango nectar
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
1 teaspoon molasses
½ teaspoon garlic powder
Directions
In a medium bowl, combine tomato sauce, mango nectar, ketchup, brown sugar, vinegar, molasses, and garlic powder. Mix well, and then stir in diced tomatoes and mango.
Place fish and sauce in a container and toss to coat.
Cover and let marinate in the fridge for 30 minutes.
Preheat oven to 375 degrees.
Spray a medium oven-safe baking dish with nonstick spray. Transfer sauce and fish to the dish. Cook for 10 to 15 minutes, until fish is cooked through.
Plate tilapia and top with any excess sauce. Enjoy!
MAKES 2 SERVINGS
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HG Trivia Tidbit:
One of the healthiest things about tilapia—they’re herbivores. This means they consume fewer toxins than the fish-eat-fish types and are safer for us to eat. Tilapia is also now the 5th most commonly eaten seafood in the U.S.
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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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chicken fajita lettuce cups
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PER SERVING (3 lettuce cups): 190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein
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No tortillas needed for these fajitas! They work FANTASTICALLY well in little lettuce cups…and that saves you lots of calories.
Ingredients
3 leaves romaine, butter, or green leaf lettuce
3 ounces raw boneless skinless lean chicken breast, sliced
½ cup sliced red and green bell peppers
½ cup sliced onions
2 tablespoons Holy Moly Guacamole (Chapter 5)
1 tablespoon salsa
1 tablespoon fat-free sour cream
1½ teaspoons dry fajita seasoning mix
Directions
Place chicken, peppers, and onions in a medium bowl. In a separate dish, blend fajita seasoning mix with 3 tablespoons water.
Pour seasoning mixture over chicken and veggies. Stir until chicken and veggies are thoroughly coated. Let marinate for 5 minutes.
Spray a medium pan with nonstick spray and bring to medium-high heat. Pour chicken-veggie mixture—including any excess marinade—into the pan.
Stirring occasionally, sauté until chicken is cooked through and veggies are slightly browned, about 6 minutes. Transfer mixture to a bowl.
Enjoy fajita-style, by loading up each lettuce “cup” with one-third of the chicken-veggie mixture and topping with the guacamole, salsa, and sour cream. Yum!
MAKES 1 SERVING
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HG Alternative!
Don’t feel like whipping up a batch of HG’s guacamole? No worries. You can use store-bought guac instead. Then the entire recipe will have around 213 calories, 6 grams fat, 17.5 grams carbs, and 2.5 grams fiber. Not bad!
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Chew on This
The word “fajita” is the diminutive form of the Spanish word “faja,” meaning “belt” or “girdle.” Small belt? That’s how we like ’em! Make your fajitas like this and your faja will hopefully stay, um, ita.
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crazy-good coconut chicken taco
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PER SERVING (1 taco): 198 calories, 2.25g fat, 466mg sodium, 21g carbs, 3.75g fiber, 7g sugars, 22.5g protein
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You’ll feel like a fancy little chef, making your own taco shell and all. But this tropical taco recipe is really easy to throw together, and it is VERY unique.
Ingredients
3 ounces raw boneless skinless lean chicken breast, cut into strips
1 medium corn tortilla
½ cup sliced red bell pepper
¼ cup sugar-free calorie-free coconut syrup
2 tablespoons pineapple salsa
½ tablespoon fat-free sour cream
½ teaspoon garlic powder
1/8 teaspoon salt
Directions
Preheat oven to 400 degrees.
Once oven is hot, use tongs to carefully drape tortilla over two grates in the oven rack, so that the tortilla hangs from the rack. Bake for about 5 minutes, or until tortilla forms a firm taco shell. (Shell will harden completely after cooling.) Use tongs to carefully remove the shell, then let cool.
Place coconut syrup, garlic powder, and salt in a medium pot. Add ½ cup water and mix well. Add chicken and pepper slices to the pot and bring to low heat on the stove.
Cook until chicken is thoroughly cooked and tender, stirring occasionally, about 15 minutes. Remove pot from heat and drain liquid completely.
Place chicken and bell pepper in the taco shell. Top with salsa and sour cream. Taco time!!
MAKES 1 SERVING
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HG Alternatives!
Having a hard time locating calorie-free coconut syrup? Instead just add an extra ¼ cup water, 1 teaspoon coconut extract, and 1 tablespoon Splenda No Calorie Sweetener (granulated). And if you can’t find pineapple salsa, stir some canned pineapple tidbits (in juice) into some regular salsa.
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turkey-tastic creamy shirataki bowls
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PER SERVING (1/6th of recipe): 195 calories, 3g fat, 760mg sodium, 19.5g carbs, 4.75g fiber, 4.5g sugars, 22.5g protein
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This mini meal is filling, creamy, and delicious. It tastes like something FATTENING-yet-FANTASTIC your mom would make.
Ingredients
1 pound raw extra-lean ground turkey
2 packages House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
One 8-ounce can sliced water chestnuts, drained
One 10.75-ounce can 98 percent fat-free cream of mushroom condensed soup
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
3 cups broccoli florets
1 cup fat-free c
hicken or vegetable broth
1 cup shredded carrots
6 tablespoons fat-free sour cream
½ cup chopped scallions
2 tablespoons dry onion soup/dip seasoning mix
½ teaspoon garlic powder
¼ teaspoon seasoned salt
¼ teaspoon black pepper
Directions
Rinse and drain shirataki noodles well. Dry noodles thoroughly, using paper towels to soak up as much moisture as possible. Use a knife or kitchen shears to slice them up a bit. Set aside.
To prepare sauce, combine mushroom soup with ¼ cup water, cheese wedge, and sour cream, stirring until mixed thoroughly. Set aside.
Place turkey in a large bowl. Sprinkle with seasoned salt, black pepper, and garlic powder. Mix well to distribute spices.
In a small dish, combine onion seasoning mix with ½ cup water. Stir thoroughly.
Spray a large pan with nonstick spray and bring to medium heat. Add seasoned turkey and the onion seasoning mixture. Use a wooden spoon to break up the turkey. Cook until liquid has been mostly absorbed and turkey is fully browned, about 15 minutes. Then transfer turkey to another large bowl.
Remove pan from heat, and re-spray with nonstick spray. Over medium heat, add noodles, broccoli, broth, carrots, and water chestnuts. Stir until entire dish is hot.
Return turkey to the pan. Continue cooking, stirring frequently, until vegetables have softened, 7 to 8 minutes. Add scallions and sauce and stir. Continue to cook for 1 additional minute, or until sauce is evenly distributed and hot.
Serve each portion in a bowl and top with a tablespoon of sour cream. Enjoy!
MAKES 6 SERVINGS
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HG Tip! Find House Foods Tofu Shirataki at select supermarkets, most Whole Foods locations, and Japanese markets.
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super veggie-stuffed peppers
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PER SERVING (2 stuffed-pepper halves): 188 calories, 2g fat, 801mg sodium, 28.5g carbs, 8.5g fiber, 13.5g sugars, 19g protein
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These are large and in charge! They can be center-plate entrées served with sides OR side dishes themselves. What CAN’T these talented, overgrown, vegetable-packed peppers do?!
Ingredients
1 large red bell pepper
1 plum tomato (preferably Roma), deseeded and chopped
½ cup frozen ground-beef-style soy crumbles, thawed
½ cup chopped mushrooms
¼ cup chopped onion
¼ cup chopped green bell pepper
¼ cup canned tomato sauce
2 tablespoons shredded fat-free cheddar cheese
½ teaspoon dry taco seasoning mix
¼ teaspoon minced garlic
Directions
Preheat oven to 375 degrees.
Bring a medium pan to medium-high heat on the stove. Add mushrooms, onion, and green bell pepper. Cook for 3 to 5 minutes, stirring occasionally, until veggies are slightly softened. Add garlic to the pan and cook for 1 additional minute. Transfer mixture to a medium bowl.
To the bowl, add tomato, soy crumbles, tomato sauce, cheese, and taco seasoning mix. Mix thoroughly and set aside.
Slice off the top of the red pepper, and then slice it in half lengthwise. Remove seeds.
Spray a medium baking dish lightly with nonstick spray. Place pepper halves in the dish, cut side up, and bake in the oven for 25 minutes.
Remove pepper halves from the oven and reduce temperature to 350 degrees.
Once pepper halves are cool enough to handle, use paper towels to soak up any excess moisture. Evenly spoon veggie mixture into pepper halves. Return to the oven and bake for 20 minutes. Let cool slightly and then dig in!
MAKES 1 SERVING
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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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blc wraps
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PER SERVING (3 lettuce wraps): 163 calories, 1.5g fat, 1,182mg sodium, 18g carbs, 5.5g fiber, 8g sugars, 21.5g protein
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Bacon, lettuce, cheeseburger. Woohoo!
Ingredients
3 leaves romaine, butter, or green leaf lettuce
1 Boca Original Meatless Burger
1 slice extra-lean turkey bacon
1 slice fat-free cheddar cheese
2 tablespoons chopped tomato
1 tablespoon chopped onion
2 dill pickle slices, chopped
1 tablespoon ketchup
1 tablespoon fat-free mayonnaise
Directions
Cook burger patty according to package instructions, either in the microwave or in a pan sprayed with nonstick spray.
Top burger with the cheese slice. Microwave for about 20 seconds, until cheese melts. Set aside.
Cook bacon slice in a pan sprayed with nonstick spray, until both sides are crispy.
Once burger and bacon are cool enough to handle, chop both into bite-sized pieces.
Place burger and bacon pieces in a small bowl. Add tomato, onion, and pickles, and mix well. Add ketchup and mayo. Toss to coat.
Put one-third of the burger mixture into each lettuce “cup” and dig in!
MAKES 1 SERVING
philly cheesesteak lettuce cups
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PER SERVING (2 lettuce cups): 197 calories, 7.5g fat, 345mg sodium, 7g carbs, 1g fiber, 4g sugars, 23.5g protein
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We’re kicking unwanted calories and carbs to the curb here by serving up our cheesesteak in lettuce cups instead of on a giant doughy roll. Who’s smart? WE ARE!
Ingredients
2 leaves romaine, butter, or green leaf lettuce
3 ounces raw lean beefsteak fillet
1/3 cup sliced mushrooms
¼ cup thinly sliced onions
1 slice fat-free American cheese
Directions
Slice your fillet into thin strips.
Spray a medium pan with nonstick spray and bring to medium-high heat. Add mushrooms and onions. Cook for about 5 minutes, stirring occasionally, until onions are slightly browned. Transfer veggies to a bowl and set aside.
Remove pan from heat, and re-spritz with nonstick spray. Cook fillet strips over medium-high heat for 1 to 2 minutes, flipping them halfway through cooking.
Break cheese slice into small strips. Place cheese on top of meat—still in the pan—and continue to cook until cheese has melted slightly.
Remove from heat and mix the cheesy beef strips in with the veggies. Serve in lettuce “cups.”
MAKES 1 SERVING
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HG Tip! Freezing your beef slightly will make it easier to cut.
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chicken fajita pita
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PER SERVING (entire recipe): 180 calories, 1.5g fat, 364mg sodium, 18.5g carbs, 3.5g fiber, 2.5g sugars, 22.5g protein
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WOW! A fajita-stuffed pita for under 200 calories. VERY impressive!
Ingredients
3 ounces raw boneless skinless lean chicken breast, cut into strips
One-half whole-wheat or high-fiber pita
¼ cup sliced green bell pepper
¼ cup sliced onions
1 small lettuce leaf
1 teaspoon dry fajita seasoning mix
Optional toppings: salsa, fat-free sour cream
Directions
In a small bowl, combine fajita seasoning with 1 tablespoon water, until mixed well.
Add chicken, green pepper, and onions to the bowl, and stir to coat evenly with seasoning mixture. Place bowl in the fridge to marinate for at least 30 minutes.
Once marinated, bring a medium pan sprayed with nonstick spray to medium-high heat. Add contents of bowl, including any excess marinade, to the pan. Sauté until chicken is cooked through, stirrin
g frequently, 5 to 7 minutes.
Place lettuce leaf inside the pita, and then fill pita with chicken-and-veggie mixture. Add some salsa and/or sour cream, if you like.
MAKES 1 SERVING
superb-y herby sauce-exposed pizzas
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PER SERVING (entire recipe): 144 calories, 2.75g fat, 625mg sodium, 24g carbs, 6g fiber, 2g sugars, 8.5g protein
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Sometimes the sauce wants the spotlight…
Ingredients
1 light English muffin
1 wedge The Laughing Cow Light Garlic & Herb cheese
2 tablespoons canned tomato sauce with Italian seasonings
Optional toppings: dried Italian seasonings (basil, oregano, etc.)
Directions
Split English muffin in half. Toast for about 5 minutes, until crispy.
Spread cheese wedge evenly over both halves. Spread sauce over the cheese.
Now toast your cheesed ’n sauced English muffin for about 2 minutes, until cheese has melted and sauce is warm.
If you like, season the tops as you would a regular slice of pizza. Now chew!
MAKES 1 SERVING
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HG Tip! These are best made in a toaster oven. Don’t have one? Toast the muffin in a regular toaster. Once covered with cheese and sauce, pop ’em in the oven at 450 degrees for a few minutes.
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cheesy saucy veggie stacks
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PER SERVING (1 stack): 191 calories, 1.25g fat, 930mg sodium, 34g carbs, 13g fiber, 14g sugars, 14g protein
