by Lisa Lillien
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This recipe may sound a little weird, but it’s actually awesome and really unique—apples, onion, blueberries, jalapeño, and more, Wow!
Ingredients
2 medium Fuji apples, peeled, cored, and diced
1 small lime
1 jalapeño pepper, seeded and diced
¼ cup fresh blueberries
2 tablespoon coarsely chopped fresh cilantro
1 tablespoon diced red onion
¼ teaspoon salt
Directions
Place diced apples in a large bowl. Squeeze the juice from the lime over the apples. Add jalapeño, blueberries, cilantro, onion, and salt. Toss well.
Chill for at least 30 minutes. Keep refrigerated until ready to serve. Enjoy over salads, fish, and chicken, or eat it straight from the bowl!
MAKES 4 SERVINGS
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HG Tip! Be VERY careful when handling the jalapeño. Avoid touching your face and eyes, and wash your hands well afterward.
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Chew on This
Fuji apples were developed in Fujisaki, Japan, but they’re actually a cross between two American apples—Red Delicious and Ralls Genet. We should thought of these first, but thanks, Japan!
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fuji fritters
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PER SERVING (1 fritter): 93 calories, 1.75g fat, 121mg sodium, 17.5g carbs, 1.5g fiber, 5.5g sugars, 2g protein
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These fritters are so good, you may not be able to control yourself around them. No worries, though. You can eat TWO of ’em for less than 200 calories!
Ingredients
For Apple Mixture
3 cups peeled Fuji apple chunks
3 tablespoons Splenda No Calorie Sweetener (granulated)
1 tablespoon cornstarch
1 teaspoon cinnamon
1 teaspoon vanilla extract
For Fritter Base
11/3 cups regular oats (not instant)
2/3 cup Bisquick Heart Smart baking mix
2/3 cup light vanilla soymilk
2 tablespoons brown sugar (not packed)
1½ tablespoons light whipped butter or light buttery spread
1 teaspoon baking powder
Directions
Preheat oven to 400 degrees.
Place apple chunks in a medium microwave-safe bowl with ¼ cup water. Cover and microwave for 2½ minutes. Once bowl is cool enough to handle, drain water and set aside.
In a medium unheated pot, combine Splenda, cinnamon, vanilla extract, and cornstarch with ½ cup cold water. Cook over medium heat, stirring occasionally. Continue to cook and stir until thickened to a caramel-sauce-like consistency. Remove the pot from heat and stir in apple chunks. Set aside.
In a large mixing bowl, combine all of the ingredients for fritter base until mixed well. Fold apple mixture into the fritter base.
Spray two large baking sheets with nonstick spray. Evenly distribute batter into twelve well-spaced mounds. (The fritters will expand as they cook.)
Bake for 10 to 15 minutes, until a toothpick inserted into the center of a fritter comes out clean. Allow to cool slightly, then enjoy!
MAKES 12 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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red hot apple pie in a cup
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PER SERVING (entire recipe): 140 calories, 0.5g fat, 44mg sodium, 47g carbs, 3.5g fiber, 24.5g sugars, 0.5g protein
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My good pal “Creme Brûlée” Debbie (see Chapter 10) had the brilliant idea to nuke apples and Red Hots. The more Red Hots you use, the more RED HOT your dessert will be. This recipe is INSANE…and a must-try!
Ingredients
1 medium Fuji apple, cored and cubed
12 to 15 pieces Red Hots Cinnamon Flavored Candy
½ sheet (2 crackers) low-fat cinnamon graham crackers, crushed
2 tablespoons Fat Free Reddi-wip
Dash cinnamon
Directions
Place apple cubes in a microwavable cup of mug. Top with Red Hots. Cover and microwave for 2 minutes. Stir well. Microwave for an additional 1 to 2 minutes, until apple cubes are soft.
Once cup or mug is cool enough to handle, mix contents well. Allow to cool for about 10 minutes.
Top with half of the crushed graham crackers followed by the Reddi-wip. Sprinkle with remaining grahams and a little cinnamon. Voilà!
MAKES 1 SERVING
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Chew on This
Ahhh, the good old days…In the 1800s, rural families considered fruit pies to be a hearty breakfast before a day’s work. We typically crave ours AFTER a hard day’s work, but we won’t tell if you enjoy this one old-school!
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i heart apple slaw
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PER SERVING (about 1 cup): 59 calories, <0.5g fat, 29.5mg sodium, 13g carbs, 2.5g fiber, 10g sugars, 2g protein
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APPLE SLAW = AMAAAAAAZING. And it can be a snack, a side dish, or even a dessert. Mmmmmmmmmmmmmmm!
Ingredients
1 medium Fuji apple
1 medium Granny Smith apple
2 cups dry broccoli slaw mix
½ cup plain fat-free yogurt
½ tablespoon honey
¾ teaspoon Splenda No Calorie Sweetener (granulated)
Directions
Cut both apples into matchstick-sized strips and place in a large bowl. Add slaw mix to the bowl. Toss well and set aside.
In a small bowl, combine yogurt, honey, and Splenda until mixed well. Pour into the large bowl and stir until apple strips and slaw mix are thoroughly coated.
Chill slaw for at least 30 minutes. Store in the fridge until ready to serve.
MAKES 5 SERVINGS
caramel apple tartlets
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PER SERVING (2 tartlets): 100 calories, 2g fat, 76mg sodium, 21g carbs, 1.5g fiber, 11g sugars, 1g protein
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Who needs a big honKin’ slice of apple pie when you can have one (or several!) of these gooey things?
Ingredients
2½ cups finely chopped Fuji apples
Six 9-inch by 14-inch sheets phyllo dough, thawed according to package directions
¼ cup brown sugar (not packed)
2 tablespoons light whipped butter or light buttery spread, room temperature
1 tablespoon cornstarch
¼ teaspoon cinnamon
Optional topping: Fat Free Reddi-wip
Directions
Preheat oven to 350 degrees.
Immediately after unrolling phyllo sheets, spray with nonstick spray. Divide sheets into two stacks of three. Cut each stack into six sections by cutting each in half lengthwise and then into thirds horizontally. You should now have twelve mini stacks.
Prepare a 12-cup muffin pan by spraying with nonstick spray. Gently place each mini stack into a cup, pressing down lightly with your fingers so the dough creates a cup shape. Bake in the oven for 8 to 10 minutes, until lightly browned. Set aside to cool.
In a small unheated pot, combine butter, brown sugar, cornstarch, and cinnamon with 1 tablespoon water. Stir until ingredients have mostly dissolved.
Over medium heat, cook and stir brown sugar mixture until it thickens to a caramel-sauce-like consistency.
Reduce heat to low and add the apples. Cook for 3 to 4 minutes, until apples have softened, stirring continuously so the filling does not burn.
Evenly distribute filling among the twelve pastry shells. If you like, top with Reddi-wip just before serving. Enjoy hot or cold!
MAKES 6 SERVINGS
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HG Fast Fact:
In Western culture, caramel apples are most frequently associated with Halloween
and accidental tooth loss. These tartlets are acceptable year-round and risk-free.
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apple & onion stuffing
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PER SERVING (1 cup): 108 calories, 1g fat, 206mg sodium, 24g carbs, 4.25g fiber, 12g sugars, 3g protein
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This sweet stuffing is PERFECT any time of year—but it’s ESPECIALLY good on Thanksgiving!
Ingredients
6 slices light bread (40 to 45 calories each with at least 2 grams fiber per slice)
4 cups chopped Fuji apples
2 cups chopped sweet onion
1 cup chopped celery
1/3 cup fat-free chicken broth, room temperature (plus extra if needed)
¼ cup raisins (not packed)
¼ cup minced fresh parsley
¼ cup fat-free liquid egg substitute
1 tablespoon light whipped butter or light buttery spread
1 tablespoon minced shallots
1 teaspoon minced garlic
¼ teaspoon salt
Salt and black pepper, to taste
Directions
Preheat oven to 350 degrees.
Lightly toast bread slices. Cut into cubes and set aside.
Melt butter in a medium pot over medium heat. Once butter has melted, add celery, onion, shallots, garlic, and salt. Sauté veggies for 4 to 5 minutes, stirring frequently.
Remove pot from heat and add apples, raisins, and parsley. Mix well. Add broth and egg substitute, and stir thoroughly.
Spray a medium baking dish with nonstick spray. Transfer veggie mixture from the pot to the baking dish. Add bread cubes and fold in gently. The bread cubes should be moist but not saturated. Add a few extra tablespoons of broth to coat, if needed.
Let stuffing mixture sit at room temperature for several minutes, allowing bread cubes to absorb some of the moisture.
Cover with foil and bake in the oven for 20 minutes. Remove foil and, using a fork, gently fluff and rearrange stuffing. Return to oven, uncovered. Bake for 10 to 15 minutes, until top is golden brown.
While stuffing is still warm, mix gently. Season to taste with salt and pepper. Devour!
MAKES 8 SERVINGS
chunky apple-cinnamon muffins
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PER SERVING (1 muffin with topping): 127 calories, 2.5g fat, 325mg sodium, 24.5g carbs, 2.5g fiber, 10g sugars, 3g protein
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Stop hiding from muffins, people. Here are straight-up delicious apple-cinnamon muffins you can enjoy guilt-free!
Ingredients
For Muffins
1 cup peeled and chopped Fuji apples
½ cup whole-wheat flour
¼ cup light-vanilla soymilk
2 tablespoons sugar-free pancake syrup
2 tablespoons fat-free liquid egg substitute
2 tablespoons Splenda No Calorie Sweetener (granulated)
2 tablespoons brown sugar (not packed)
1½ tablespoons light whipped butter or light buttery spread, room temperature
¾ teaspoon baking powder
½ teaspoon cinnamon
½ teaspoon vanilla extract
¼ teaspoon salt
For Topping
1 tablespoon brown sugar (not packed)
1 teaspoon Splenda No Calorie Sweetener (granulated)
¼ teaspoon cinnamon
½ teaspoon light whipped butter or light buttery spread, room temperature
Dash salt
Directions
Preheat oven to 400 degrees.
In a small mixing bowl, combine all of the ingredients for topping except butter until mixed well. Add butter and gently stir until small crumbs form. Set aside.
In a medium mixing bowl, combine the flour, Splenda, brown sugar, baking powder, cinnamon, and salt for the muffins and mix well.
In a large mixing bowl, combine the soymilk, syrup, egg substitute, butter, and vanilla extract for the muffins. Using a whisk, mix until thoroughly blended. Don’t worry if butter bits do not break up completely.
Add the dry muffin ingredients to the large bowl with the wet ingredients. Mix until completely blended, then fold in the apples.
Line four cups of a muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute batter among the four cups. Sprinkle topping mixture evenly over batter in the cups.
Bake in the oven for 18 to 20 minutes, until a toothpick inserted into the center of a muffin comes out clean. Cool slightly before eating. Demolish!
MAKES 4 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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apple icobbler
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PER SERVING (about 1 cup): 126 calories, 1g fat, 236mg sodium, 33g carbs, 5.5g fiber, 16g sugars, 2g protein
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This cobbler maybe crustless, but it does have that sweet, cinnamony, crumbly topping we all know and love. Woohoo!
Ingredients
For Apple Mixture
3 cups peeled Fuji apple chunks
2 tablespoons brown sugar (not packed)
1 tablespoon Splenda No Calorie Sweetener (granulated)
1 tablespoon cornstarch
½ teaspoon cinnamon
½ teaspoon vanilla extract
¼ teaspoon salt
For Crumb Topping
2 sheets (8 crackers) low-fat honey graham crackers
½ cup Fiber One bran cereal (original)
2 tablespoons fat-free liquid egg substitute
2 tablespoons no-sugar-added applesauce
2 tablespoons Splenda No Calorie Sweetener (granulated)
1½ teaspoons cinnamon
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Heads up, F1 fans! Don’t miss our Fun with Fiber One chapter, starting in a couple of pages!
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Directions
Preheat oven to 400 degrees.
In a medium unheated pot, combine all of the apple mixture ingredients except for the apple chunks. Add 2/3 cup cold water and stir well.
Add apple chunks to the pot. Cook over medium heat, stirring occasionally until liquid thickens to a syrupy consistency and begins to bubble. Reduce heat to low and cover. Let simmer for 5 minutes. Transfer mixture to a medium round baking dish and set aside.
Break graham crackers into pieces. Place graham pieces and Fiber One in a blender or food processor. Grind to a breadcrumb-like consistency.
Transfer crumbs to a medium microwave-safe dish. Add all other crumb-topping ingredients and mix well. Microwave for 1 minute.
Use a fork to break up the crumb mixture as much as possible. Allow it to cool for several minutes.
Transfer crumb mixture to the food processor or blender. Pulse until crumbly and uniform. Evenly distribute crumb topping over apple mixture.
Bake in the oven for 10 minutes. Allow cobbler to cool slightly before serving. Chew!
MAKES 4 SERVINGS
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HG Fast Fact:
In the U.S., we typically put fruit in our cobblers, but our friends in the U.K. like to fill theirs with meat and veggies. If we have a trans-Atlantic cobbler party, dinner and dessert will be covered.
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chapter thirteen
fun with fiber one
Faux-Frys, Awesome
Pies, and More
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It’s no secret that there’s some sort of love affair going on between Hungry Girl and Fiber One cereal. The two have been seen together everywhere—from the blender to the bottom of a pie pan! Here’s a roundup of recipes featuring the fiber-infused superstar breakfast cereal.
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crispy tuna croquettes
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PER SERVING (4 croquettes): 170 calories, 2g fat, 1,059mg sodium, 22g carbs, 10.5g fiber, 0.5g sugars, 25
.5g protein
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Oh, Fiber One, you never cease to amaze. These croquettes were inspired by one of my favorite TV chefs, Alton Brown.
Ingredients
One 6-ounce can albacore tuna packed in water, drained
¾ cup Fiber One bran cereal (original)
½ cup fat-free liquid egg substitute
2 scallions, finely chopped
2 teaspoons Hellmann’s/Best Foods Dijonnaise
1 teaspoon lemon juice
½ teaspoon kosher salt
Optional: additional salt, black pepper
Optional dips: fat-free sour cream, additional Dijonnaise
Directions
Place Fiber One in a food processor or blender. Add some salt and pepper, if you like. Grind to a breadcrumb-like consistency. Place half of the crumbs in a small dish and set aside.
Place remaining crumbs in a medium mixing bowl. Shred tuna by hand into the bowl. Add scallions, egg substitute, Dijonnaise, salt, and lemon juice. Stir until thoroughly mixed.
Line a large baking sheet with parchment paper. Form tuna mixture into eight mounds on the sheet. Let sit at room temperature for 15 minutes.
Gently coat the mounds in the remaining Fiber One crumbs, making sure to flip them and cover all sides well.
Bring a large pan sprayed with nonstick spray to medium heat on the stove. Cook croquettes for 3 minutes on each side (and not a second less!). Serve with sour cream and extra Dijonnaise for dipping, if you like. Enjoy!
MAKES 2 SERVINGS
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Unexpected Fiber Alert!
Fiber in ice cream? Yep. Check out Breyers Double Churn FREE Fat Free Ice Cream. Each cool ’n creamy half-cup scoop serves up 3 to 4 grams fiber.
