Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories
Page 20
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freakishly fantastic faux-fried zucchini
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PER SERVING (1/3rd of recipe): 78 calories, 0.5g fat, 578mg sodium, 20g carbs, 9g fiber, 4g sugars, 5g protein
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Fried zucchini is often thought of as a good-for-you option because it involves some sort of green vegetable. Nuh-uh! It’s typically greasy and full of fat. Feast your eyes (and taste buds) on our beauteously guilt-free version!
Ingredients
2 large zucchini, ends removed
¾ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
1 tablespoon dry ranch dressing/dip mix
¼ teaspoon plus 1 dash garlic powder
¼ teaspoon plus 1 dash onion powder
¼ teaspoon plus 1 dash oregano
2 dashes black pepper
2 dashes salt
Directions
Preheat oven to 350 degrees.
Place Fiber One in a blender or food processor. Add ranch mix and ¼ teaspoon each of garlic powder, onion powder, and oregano. Add a dash each of salt and pepper. Grind to a breadcrumb-like consistency. Transfer crumbs to a medium bowl.
In another medium bowl, combine egg substitute with a dash each of garlic powder, onion powder, oregano, salt, and pepper. Stir thoroughly.
Cut zucchini into ½-inch-wide circles. Blot away any excess moisture with a paper towel.
Spray a large baking sheet with nonstick spray. Toss zucchini circles in seasoned egg substitute until they are all evenly covered. One by one, give zucchini slices a shake to remove excess egg substitute, coat them with breadcrumbs, and lay them flat on the baking sheet.
Bake in the oven for 10 minutes. Carefully flip zucchini slices over. Bake in the oven for 10 additional minutes, or until outsides are crispy and zucchini is cooked through. Yum!
MAKES 3 SERVINGS
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HG Fast Fact:
If you order the fried zucchini at Carl’s Jr., you’ll have to leave a third of those fat-infused fried morsels behind in order to stop at 200 calories. Even then, you’ll already have consumed about 12 grams fat!
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sweet cinnamon fritter fries
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PER SERVING (1/3rd of recipe with syrup): 144 calories, 1g fat, 295mg sodium, 41g carbs, 12g fiber, 3g sugars, 5g protein
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When you taste these fries, you’ll squeal with delight so uncontrollably that the neighbors may call the cops. So close all doors and windows before chewing.
Ingredients
1 medium butternut squash (about 2 pounds—large enough to yield 14 ounces uncooked flesh), ends removed
1 cup Fiber One bran cereal (original)
1/3 cup fat-free liquid egg substitute
¼ cup Splenda No Calorie Sweetener (granulated)
1 teaspoon cinnamon
½ teaspoon vanilla extract
1/8 teaspoon salt
½ cup sugar-free pancake syrup
Directions
Preheat oven to 400 degrees.
Place Fiber One in a blender or food processor. Add Splenda, cinnamon, and salt. Grind to a breadcrumb-like consistency, then transfer to a medium bowl.
In a large bowl, combine egg substitute and vanilla extract and stir thoroughly.
Cut squash in half widthwise, making it easier to manage. Peel squash halves using a vegetable peeler or a knife. Cut squash halves in half lengthwise. Scoop out all of the seeds. For exact nutritionals, measure out and use 14 ounces of squash.
Cut squash into French fry shapes. Using paper towels, pat squash pieces firmly to absorb any excess moisture. Spray a baking sheet with nonstick spray.
Toss squash pieces in the egg substitute until they are all evenly covered. One by one, give squash pieces a shake to remove excess egg substitute, coat with breadcrumb mixture, and lay them flat on the sheet.
Bake in the oven for 10 minutes. Carefully flip fries over. Bake in the oven for about 10 additional minutes, or until outsides are crispy and squash is tender. Cooking time will vary depending on how thick your fries are. Serve with pancake syrup for dipping. MMMMMMM!!!!!!!
MAKES 3 SERVINGS
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Chew on This
In Australia, butternut squash is called “butternut pumpkin” and is used just like ordinary pumpkin. Bet they have some crazy, narrow-headed jack-o’-lanterns down under!
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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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too-good-to-deny pumpkin pie
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PER SERVING (1/8th of pie): 133 calories, 3g fat, 236mg sodium, 28g carbs, 9g fiber, 8g sugars, 6g protein
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This is an HG classic. It’s our most popular pie recipe of all time—and with good reason. It’s SCARY-fantastic!
Ingredients
For Crust
2 cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread
3 tablespoons Splenda No Calorie Sweetener (granulated)
1 teaspoon cinnamon
For Filling
One 15-ounce can pure pumpkin
One 12-ounce can fat-free evaporated milk
¾ cup Splenda No Calorie Sweetener (granulated)
½ cup fat-free liquid egg substitute
¼ cup sugar-free pancake syrup
1 tablespoon pumpkin pie spice
½ teaspoon cinnamon
1/8 teaspoon salt
Optional Topping
Fat Free Reddi-wip
Directions
Preheat oven to 350 degrees.
In a small microwave-safe bowl, combine butter with 2 tablespoons water. Microwave until just melted.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
In a medium mixing bowl, combine butter mixture and crumbs with the Splenda and cinnamon for the crust. Stir until mixed well.
Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press crust mixture into the edges and up along the sides of the dish, then set aside.
In a large mixing bowl, combine all of the ingredients for the filling. Mix well and pour into pie crust. The filling may be taller than the crust—trust us, this is okay!
Bake pie in the oven for 45 minutes, or until the center is set.
Allow pie to cool slightly. Refrigerate for several hours minimum (overnight is best). Keep refrigerated until ready to serve. Cut into eight slices and, if you like, top with Reddi-wip before serving!!
MAKES 8 SERVINGS
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HG Fiber Fact!
The Hungry Girl subscribers have spoken. A 2008 poll found that HGers love Fiber One Chewy Bars more than other leading cereal bars. Each Fiber One Chewy Bar has 9 grams fiber (and they taste like candy!).
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fiber-ific fried cheese sticks
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PER SERVING (4 pieces): 155 calories, 5.5g fat, 500mg sodium, 13.5g carbs, 7g fiber, 0g sugars, 19g protein
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Mozzarella sticks are no longer just bar food, friends. Fiber One + low-fat cheese sticks = GENIUS!
Ingredients
2 pieces light mozzarella string cheese
¼ cup Fiber One bran cereal (original)
2 tablespoons fat-free liquid egg substitute
Salt, black pepper, and Italian seasonings, to taste
Optional dip: low-fat marinara sauce
Directions
Preheat oven to 375 degrees.
In a food processor or blender, grind Fiber One to a breadcrumb-like consistency. Place crumbs in a sealable plasti
c bag or a container with a lid. Season crumbs with as much salt, pepper, and Italian seasonings as you like. Set aside.
Cut both pieces of string cheese in half so that you have four short sticks. Place sticks in a small bowl and cover them with egg substitute. Swirl egg substitute around so that it thoroughly coats the cheese sticks. One by one, give sticks a shake to remove excess egg substitute and transfer them to the container/bag with the crumbs.
Seal bag or cover container and shake well, coating the sticks completely with the crumbs. Carefully return sticks to the dish with the egg substitute and coat them again. Return cheese sticks to the crumbs, seal or cover, and shake once more to coat.
Place sticks in a baking dish sprayed lightly with nonstick spray. Spritz the tops of the sticks with a quick mist of spray.
Bake for 10 minutes, or until the first sign of cheese oozing out. Serve with warm marinara sauce, if you like. These are best when eaten almost immediately, while the cheese is still hot and gooey!
MAKES 1 SERVING
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HG Trivia Tidbit:
Are you sitting down? A large order of mozzarella sticks at Arby’s has 849 calories and 56 grams fat! AHHHHHH!
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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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bloomin’ blossom
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PER SERVING (½ of recipe with sauce): 192 calories, 1.75g fat, 700mg sodium, 54g carbs, 17g fiber, 13g sugars, 7g protein
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Skip the ginormous deep-fried onion disasters at chain restaurants. Really. Skip ’em. They’re just CRAZY. The Bloomin’ Blossom is a reasonable and delicious fiber-packed swap.
Ingredients
For Onion
1 jumbo sweet onion, not peeled
1 cup Fiber One bran cereal (original)
½ cup fat-free liquid egg substitute
¼ teaspoon seasoned salt
¼ teaspoon garlic powder
1/8 teaspoon black pepper
For Sauce
3 tablespoons fat-free mayonnaise
2 teaspoons ketchup
1/8 teaspoon seasoned salt
Dash chili powder
Directions
Preheat oven to 400 degrees.
In a small bowl, combine all of the ingredients for the sauce. Mix well and refrigerate until ready to serve.
Place Fiber One in a blender or food processor with seasoned salt, garlic powder, and pepper. Grind to a breadcrumb-like consistency and set aside.
Cut the top ½-inch of the onion off (from the pointy side, not the flat one). Leaving the root at the bottom intact, carefully peel off the outside layer.
Starting from the top, carefully cut the onion down the middle, stopping about ½-inch from the root. Repeat to make a crisscross, cutting the onion down the middle again and stopping ½-inch from the bottom. You should now have four sections still attached at the bottom.
Cut each of the four sections down the middle from the top, again stopping before you get to the root.
Place onion, cut side up, in a large bowl and cover completely with ice water. Allow to sit for 5 to 10 minutes, until “petals” open up. Use your hands to gently help pry them open once they’ve been soaking for several minutes.
Drain water and dry both the onion and the bowl. Place the onion back in the bowl with the petals facing up. Pour the egg substitute evenly over the onion, making sure to get in between all the petals—use your hands to separate them. Swirl egg substitute around so the bottom and sides of the onion get coated.
Flip onion over to drain excess egg substitute. The entire surface of the onion should be covered lightly with egg substitute. Transfer onion to a separate dry bowl.
Slowly sprinkle ground cereal mixture evenly over the onion, making sure to thoroughly coat each petal—use your hands to separate them. Flip the onion upside-down once you’re almost done coating it, so that the entire surface gets coated in crumbs. If needed, spread a little more egg substitute on any dry spots to get the crumbs to stick.
Spray a baking dish with nonstick spray and place the onion in it with the petals facing up. Bake in the oven for about 40 minutes, until outside is crispy and inside is soft. Carefully cut out the center of the onion, if you like, so petals are easy to remove. Serve with sauce on the side.
MAKES 2 SERVINGS
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Chew on This
We’d like to take a moment to remember the crazy-fatty (and now nonexistent) appetizer known as the Awesome Blossom. The Awesome B was born at Chili’s and is survived by its cousins, Bloomin’ Onion of Outback Steakhouse and Bloomin’ Blossom of Hungry Girl. We’d like to think we helped run it out of town…
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fiber-fried green beans with spicy cucumber-ranch dip
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PER SERVING (½ of recipe with dip): 129 calories, 1.5g fat, 881mg sodium, 32.5g carbs, 14g fiber, 5g sugars, 7g protein
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Right after we developed our guilt-free version of this T.G.I. Friday’s classic, rumors started swirling that the chain planned to yank theirs from the menu. Coincidence? Perhaps…but we’ll never know.
Ingredients
For Green Beans
2 cups (8 ounces) fresh green beans, trimmed
¾ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon black pepper
For Dip
3 tablespoons fat-free mayonnaise
2 tablespoons peeled and chopped cucumber
1 tablespoon fat-free sour cream
1½ teaspoons dry ranch dressing/dip mix
¼ teaspoon wasabi paste
Dash cayenne pepper
Directions
Preheat oven to 400 degrees.
Combine all of the ingredients for dip in a food processor or small blender (the Magic Bullet works wonders!). Blend until smooth. Place dip in a small dish and refrigerate until ready to serve.
Place green beans in a large pot with 4 cups water. Bring to a boil. Once boiling, cook for 9 minutes.
Carefully drain green beans. Place them in cold water for a few minutes to stop the cooking process. Drain and dry them well.
Place Fiber One in a blender or food processor. Add onion powder, garlic powder, salt, and black pepper. Add extra seasonings, if you like. Grind to a breadcrumb-like consistency and set aside.
Cover a large baking sheet with aluminum foil and/or spray with nonstick spray. Place egg substitute in a small bowl.
Place about one-third of the crumbs in a large sealable plastic bag. One by one, dip green beans into the egg substitute, give them a shake to remove excess egg substitute, and place them in the bag with the breadcrumbs—continue this with one-third of the beans. Seal the bag and shake it up. Remove the “breaded” green beans and place them on the baking sheet.
Repeat the above step twice more, so that all of the green beans are coated.
Bake in the oven for about 16 minutes, carefully flipping green beans halfway through cooking. Beans are done once they’re crispy. Serve with dip and enjoy!
MAKES 2 SERVINGS
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Chew on This
In France, green beans are called haricots verts. It’s basically an exact translation. Haricot means “bean” and vert means “green.” Fancy!
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key lime mousse pie
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PER SERVING (1/8th of pie): 88 calories, 3g fat, 129mg sodium, 17.5g carbs, 6g fiber, 2g sugars, 1g protein
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Fluffy, puffy, and pie-y! This one is sure to please lime-lovers everywhere. Don’t like lime much? Move right on…
&nbs
p; Ingredients
For Crust
1¾ cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread
4 no-calorie sweetener packets
1 teaspoon cinnamon
For Filling
1 small (4-serving) package (or half an 8-serving package) Jell-O Sugar Free Lime Gelatin Dessert Mix
2 cups Cool Whip Free, thawed
1½ tablespoons lemon juice
¼ teaspoon vanilla extract
1 no-calorie sweetener packet
Directions
Preheat oven to 350 degrees.
In a small microwave-safe bowl, combine butter with 2 tablespoons water. Microwave until just melted.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
In a medium mixing bowl, combine Fiber One crumbs and butter mixture with remaining ingredients for crust. Stir until mixed well.
Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crust mixture in the dish, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges and up along the sides of the dish.
Bake crust in the oven for 10 minutes and then allow to cool.
Meanwhile, in a medium mixing bowl, combine 1 cup boiling water with gelatin mix and sweetener. Stir for at least 2 minutes, until completely dissolved. Add ½ cup cold water, lemon juice, and vanilla extract, and mix well. Refrigerate for about 45 minutes, until slightly thickened but not set.