This book is dedicated to all the Hungry Girl
subscribers. Your devotion and loyalty
are appreciated and valued more than
you will ever know.

Acknowledgments

The inspiration for Hungry Girl came to me in 2003 as I was speeding down the freeway with a car full of desserts I was taking to a laboratory to be tested for nutritional information. The pastries came from a local bakery, and I was obsessed with them because they were fantastic and (supposedly) very low-calorie. But they were just a little too good. I was suspicious. As I zoomed along, it occurred to me that my bizarre passion for guilt-free foods could somehow help the world. So I quit my cushy job and started a free daily email subscription service called Hungry Girl. The first HG email went out to less than 100 people, mostly friends. Today, Hungry Girl has over 400,000 subscribers. (P.S. The lab confirmed my suspicions—those pastries had WAY more calories than the bakery claimed.) I am the founder and voice of Hungry Girl, but running a company that churns out so much content isn't something I could ever do alone. This book is the result of countless hours of hard work by a very small yet amazing group of people. And they all deserve to share the credit for it with me.
Elizabeth Hodson, thank you for being with me since day one, back when we had only seventy-eight subscribers (aka, our friends and families). you've always given a billion percent of yourself to hungry girl. everything you design looks sooooo awesome and cute (including this book)! i'm also convinced that you and i share the same taste buds, which i value even more than you know. please, please work with me forever.
Jamie Goldberg, i love your feisty passion for detail, and your obsession with grammar and all things guilt-free. it's obvious that hungry girl is much more to you than just a job. thank you for putting your blood, sweat, tears, and tongue into this book and never giving up when you believe in something. please keep on challenging me because this book wouldn't be the same without you.
Lynn Bettencourt, thanks for putting up with me, for lugging hundreds of food-filled boxes up countless steps, and for all that turkey taco meatloaf (see page 132). you wear a lot of hats at hg headquarters, and you wear them all well (especially your red sox hat!).
Alison Kreuch, i swear, you have the energy of nine nuclear power plants! it's because of you that hg can pay its bills. i'd run hungry girl for free (seriously), but thanks to you, we don't have to.
John Vaccaro, you're a guy, but you'll always be an honorary hungry girl—even though you order two entrees at a time (and usually fatty ones) and i know you'd never eat anything i cook or write about. your expertise in powerpoint and excel makes your greasy-food consumption 100 percent excusable.
Tom Fineman, you put the «pro» in «bono» (yes, i know that makes no sense). you're the best entertainment lawyer in los angeles—and perhaps even the tallest! i'm so lucky to have you on the hg team. i'd say you're a great friend, but you're really more like family.
Neeti Madan, you are a superhero and literally (get it???), the best agent a hungry girl could ever have. Thanks a million times over.
Jennifer Enderlin and Matthew Shear, thank you both for believing in hungry girl, for trusting me, for publishing this book, and for making the whole process more fun than i ever could've imagined. everyone's «first time» should be with you guys (don't take that the wrong way!).
To Lisa Senz, John Murphy, John Karle, and the amazing marketing and pr crews over at st. martin's—thankyouthankyouthankyou!
Special thanks to Jennifer Curtis, Ina Burke, Jackie MacDougall, Dena Krischer, Jack Pullan, and Lorig Koujakian. all of you made invaluable contributions to this book. let's do more fun hg projects together in the future!
To my parents, Florence and Maurice Lillien, i may have conceived hungry girl, but you conceived me (nice work, guys!). thank you for your neverending love and support. to my sister, Meri Lillien, a great friend and the ultimate super-sleuth, who can sniff out guilt-free finds as well as anyone i know. and to my brother, Jay Lillien, who i've always secretly envied for his ability to eat an entire box of lucky charms (with whole milk!) in one sitting and not gain an ounce.
To Cookie and Jackson, my furry babies who keep me sane and calm when life gets crazy. and to sweet Mischief, who is no longer with us, but was a major part of hungry girl (not to mention a huge fan of fiber one) from the very beginning.
To the love of my life, my husband, best friend, and partner, Daniel Schneider. your insight and brilliance inspire me every day. thank you for your endless creativity, for loving me unconditionally, and making me laugh harder than i've ever laughed before. you are the reason hungry girl exists.

Introduction

FAQs (Frequently Asked Questions)

Who/What is Hungry Girl?

If you're holding this book in your hands, there's a good chance you already know the answer to this question. But for those of you who don't know, Hungry Girl is a free daily email about guilt-free eating. Our news, food finds, recipes, and survival strategies are read by hundreds of thousands of people every day. To sign up or see all of our past content, go to Hungry-Girl.com.

Is Hungry Girl a real person? And is she a doctor?

Yes, I'm a real person. I'm Lisa Lillien, and I'm not a nutritionist or a doctor. I'm just hungry, and a bit obsessed with foods that taste great but don't pack on the pounds. I'm the nut who watches you shop at the supermarket, comments on your choice of low-fat ice cream, and tells you which brand to buy (FYI, Dreyer's/Edy's Slow Churned is the way to go). HG's daily emails and all other HG content are the result of extensive research done by me and my super-dedicated and talented staff. Because much of what we do is a group effort, I refer to HG as «us» and «we» (the team as a whole) as opposed to «me» and «I» (an individual). The exception is when I have a personal story to share, because saying the awesome chili recipe was invented by «our husband» would be silly (and illegal in most states!).

Is Hungry Girl a chef?

Sort of, but not by traditional standards. And this is not a typical cookbook. If you're looking for fancy, formal «chef-like» recipes you've definitely come to the wrong place. This book is filled with simple, fun, easy recipes that use lots of packaged foods and shortcuts to make great-tasting guilt-free snacks and meals. If you aspire to be a gourmet chef, there are more appropriate books out there for you. But if you want to prepare awesome, tongue-pleasing foods that won't send you out shopping for bigger pants, you've got the right book!

What makes a recipe «guilt-free»?

When it comes to HG recipes, our goal is to make them delicious—but also to keep them low in fat and calories (that's the guilt-free part!). We also aim for high-fiber counts, because we love fiber (it's good for you, and it fills you up!). Even though we mostly focus on calories and fat, we provide nutritional information for carbs, sugars, protein, etc., so you can tweak any recipe to meet your needs. For example, people concerned about sodium can simply use low-salt versions of canned items called for in our recipes.

Is there a Hungry Girl diet plan?

No, there is no Hungry Girl diet plan. While there are HG recipes for breakfast, lunch, snacks, and more, the idea is to incorporate these recipes into an eating plan that works for you.

Why a Hungry Girl book?

Hungry-Girl.com offers many recipes. They have become the most sought-after content we provide. Over the years, we've received thousands of requests for a Hungry Girl recipe book, and we agreed that it was a good idea. So here ya go!

Why don't you use as many name brands in the book as you do on the site?

As you read this book, you'll see that while some of the recipes call for very specific name-brand items, most do not. The idea behind this is to keep the recipes as generic as possible, so people can easily find all the items they need at local supermarkets. The nutritional information in the book has been carefully calculated based on the averages of many brands, so you don't have to find our favorite low-calorie picks for your recipes to have the same stats. When a very specific ingredient is super-important to a recipe (like it simply will not taste the same or have as impressive nutritional stats without it), we will call out the name brands and specific products needed. We feature more specific products in our daily emails because we can easily give you up-to-the-minute information on where to purchase them. We simply can't do that in this book. (For a list of our recommended brands, see page 6.)

What happens if I make substitutions for ingredients in some recipes?

Your oven will explode. Okay, not really! You can, of course, make substitutions for products and ingredients, but the taste and nutritional information will vary accordingly, so keep that in mind when swapping.

How was the nutritional information in this book calculated?

The stats for each recipe were carefully calculated using extremely reliable nutritional databases, countless product labels, and by doing extensive research. When recipes call for generic ingredients (like light vanilla soymilk or light bread), we used average nutritional information for those products. Those averages were calculated based on a wide variety of national brands. Also taken into account were the small amounts of calories and fat in many so-called «no-calorie» and «fat-free» ingredients. We take great pride in determining the most accurate nutritional information possible. After all, we make these recipes, too!

Are optional ingredients included in each recipe's nutritional information?

No, they aren't. If you choose to use the optional ingredients listed in the recipes, the nutritional information will change accordingly. However, all optional ingredients are guilt-free items, so they won't add crazy amounts of fat or calories to any of the recipes.

Some of your recipes call for ingredients (like chicken) that are already cooked. What's the best way to cook without adding any fat?

There are so many simple ways to cook chicken, shrimp, and beef without adding fat and calories. Just cook your food in a pan with a spritz of nonstick spray, boil it in a pot of water, or steam it in the microwave or over the stove. Easy!

Good question. If you're a Hungry Girl fan, you know how much we love and support Weight Watchers. Their plans are healthy, easy to follow, and can fit into your lifestyle. That's why we co-developed a bunch of recipes with them for this book. For a listing of POINTSВ® values for all the recipes in this book, go to hungry-girl.com/book.

Where can I find photos of all the recipes in this book?

While the book is cute and pretty as is, we know it's important to see photos of our recipes. Luckily, we have pictures of every recipe in this book online at hungry-girl.com/book (and a bunch in the book, too!).

Why are there so many single-serving recipes in this book?

Throughout the years, we've heard over and over how easy Hungry Girl recipes are to make, and how often people prepare food for themselves. Single-serving recipes are ideal for this reason, and HG subscribers always eat up (pun intended) these made-for-one recipes. That being said, it's easy to double, triple, or quadruple any of the single-serving recipes—so you can adjust them to feed as many hungry people as you like. Just don't quadruple a recipe and eat the whole thing yourself, or you'll be in BIG trouble!

How can you have FAQs about the book when this is your first book?

Yep, we've been caught! These aren't really frequently asked questions. They're actually questions we anticipated you might have. But «QWAYMH» didn't sound as good as «FAQs.» Now quit asking so many questions and start readin' already!

Hungry Girl's Recommended Products. .
We're not shy when it comes to naming names, and it's no secret that we have favorites. While the recipes in the book work well with many different products, we definitely have our favorites as far as taste and nutritional information are concerned. Here are some of our recommendations:

Light Soymilk (Vanilla, Chocolate, or Plain)
8th Continent Light Soymilk
Silk Light Soymilk
Almond Breeze Unsweetened (technically not soymilk, but it's SO good and much lower in calories!)

Fat-Free Liquid Non-Dairy Creamer
Coffee-mate Original Fat Free

Fat-Free Powdered Non-Dairy Creamer
Coffee-mate Original Fat Free

Fat-Free Cheese
Kraft Fat Free Cheese
Lifetime Fat Free Cheese

Reduced-Fat Cheese
Sargento Reduced Fat Deli Style Sliced Cheese
The Laughing Cow Light Cheese Wedges (used in specific recipes)

Light Whipped Butter/Light Buttery Spread
Brummel amp; Brown
Land O'Lakes Whipped Light Butter
Smart Balance 37 % Light Buttery Spread

Fat-Free Liquid Egg Substitute
Better'n Eggs
Egg Beaters Original
Nulaid ReddiEgg

Fat-Free Yogurt
Yoplait Light (for creamier, more decadent yogurt)
Dannon Light amp; Fit (for extra-low-cal, thinner yogurt)

Fat-Free Greek Yogurt
Fage Total 0%
Oikos Organic

Fat-Free Ice Cream
Breyers Double Churn FREE
Dreyer's/Edy's Slow Churned Light (not completely fat-free, but
it's awesome and will barely affect recipe nutritional information)

Light Bread and Buns
Weight Watchers Bread
Wonder Light Bread and Buns
Nature's Own Light Bread and Double Fiber Wheat Buns
Arnold Bakery Light Bread
Pepperidge Farm Light Style Bread, Very Thin Bread,
and Classic Whole Grain Buns
Sara Lee Delightful Bread

Whole Wheat (or High Fiber) Pitas
Weight Watchers 100 % Whole Wheat Pita Pocket Bread
Western Bagel The Alternative Pita Bread

Light English Muffins
Weight Watchers English Muffins
Thomas' Light Multi-Grain English Muffins
Thomas' 10 °Calorie Original English Muffins
Western Bagel Alternative English Muffins

Low-Fat Flour Tortillas
La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortillas (sometimes labeled Smart amp;
Delicious Low Carb High Fiber), large
Mission Carb Balance, Soft Taco Size
Tumaro's 8-inch Low in Carbs or Healthy Flour Tortillas

Boneless Skinless Lean Chicken Breast
Tyson Fresh Boneless, Skinless Chicken Breasts
Perdue Fit amp; Easy Boneless, Skinless Chicken Breasts

Fat-Free or Nearly Fat-Free Hot Dogs
Hebrew National 97 % Fat Free Beef Franks
Hoffy Extra Lean Beef Franks
Yves Meatless Hot Dogs or Tofu Dogs
Ball Park Fat Free Franks or Bun Size Smoked White Turkey Franks

Ground-Beef-Style or Sausage-Style Soy Crumbles
Boca Meatless Burgers (ground-beef style)
Morningstar Farms Meal Starters Grillers Recipe Crumbles (ground-beef style)
Morningstar Farms Meal Starters Sausage Style Recipe Crumbles

Veggie Burger Patties
Gardenburger Veggie Burgers
Morningstar Farms Garden Veggie Patties
Dr. Praeger's Veggie Burgers (blot the oil!)
Amy's Veggie Burgers

Low-Fat Turkey or Veggie Chili
Boca Meatless Chili (found in the freezer aisle)
Health Valley Chili (no-salt-added versions available!)
Dan Good Chili (recipe on page 122)

Extra-Lean Turkey Bacon
Jennie-O Extra Lean Turkey Bacon

Extra Lean Ground Turkey
Jennie-O Extra Lean Ground Turkey Breast
Butterball Extra Lean Ground Turkey Breast

Turkey Pepperoni
Hormel Turkey Pepperoni

Breaded-Chicken-Style Soy Patty
Boca Meatless Chik'n Patties Original
Morningstar Farms Chik Patties Original

Baked Tortilla Chips
Guiltless Gourmet Tortilla Chips
Baked! Tostitos

Rice Cakes/Mini Rice Cakes/Soy Crisps
Quaker Rice Snacks and Soy Crisps

Freeze-Dried Fruit
Gerber Organic Mini Fruits (found in the baby-food aisle)
Crispy Green Crispy Fruit (crispygreen.com)
Just Tomatoes, Etc. (justtomatoes.com)

Sugar-Free Maple Syrup
Cary's Sugar Free Syrup
Mrs. Butterworth's Sugar Free Syrup
Log Cabin Sugar Free Syrup
Joseph's Sugar Free Syrup

No-Calorie Sweetener Packets
Splenda No Calorie Sweetener

Sugar-Free Calorie-Free Syrup
Torani Sugar Free Syrup

Sugar-Free Powdered Drink Mix Packets
Crystal Light On The Go
Wyler's Light Singles to go!
Market Pantry single pouch sugar-free drink mix

Salad Dressing
Wish-Bone Salad Spritzers
Hidden Valley The Original Ranch Fat Free
Wish-Bone Light!
Litehouse Vinaigrettes (check labels for the low-calorie ones)

Nonstick Spray
Pam No-Stick Cooking Spray

Canned Brands We Love
S amp;W (low-calorie and low-sodium options)
Health Valley (fat-free, low-salt, and no-salt broth options)
Libby's (high-quality pure pumpkin)

Visit hungry-girl.com/book for updated versions of this list.

HG's TOP ATE Kitchen Essentials
This book is packed with simple recipes that anyone can make. The instructions are clear and easy, and you won't find words like «sift,» «blanch,» or «emulsify.» So you don't need any fancy cooking dictionary to help you. What you do need is a bunch of things that will help make your HG recipe endeavors easier. They are as follows:

1. Measuring cups. those little measuring cup sets definitely come in handy. one measuring cup will do, but those cute little sets are better (and they're cheap).

2. A basic food scale. most of the ingredients are measured by cup, but occasionally certain ingredients require you to weigh your food. a simple scale—preferably digital—with weight measurements in both grams and ounces works best.

3. A very good blender. food processors are okay, but a good blender is exactly what you need to help you with the recipes in this book. (and blenders are super-easy to use and clean.)

4. Nice pots and pans. you don't necessarily need the most expensive or fancy bakeware, but you do need some functional pots and pans in a variety of sizes.

5. An electric mixer. you can easily find cheapie-cheap versions of this kitchen staple at any store that sells home appliances. no need to get one that's too fancy or pricey!

6. Measuring spoons.Never use regular serving spoons to measure ingredients for recipes. Sticking with actual measuring spoons is the only way to get accurate measurements and calorie counts.

7. Lots of nonstick cooking spray. never let your kitchen run out of this stuff. it's used in a huge number of hg recipes. keep extra cans on hand to be safe.

8. Good ice. wimpy ice is bad. old ice is worse. keep lots of large, fresh ice cubes on hand. do whatever it takes to make that happen. please!

Other things you may want to have on hand: cute glasses (for our drinks and cocktails), fun straws, lots of food-storage containers, and a george foreman grill (for grilling up all the chicken our recipes call for!).

chapter one

rise amp; dine breakfast

wake up. it's time to chew things.
Breakfast may be the most important meal of the day, but it can also be the most challenging. Who has time to think about what to eat in the morning—or the energy to prepare it? Ugh. Here's the deal: Skipping breakfast is a bad idea, and hitting the drive-thru can be an even worse one. The breakfasts in this chapter are very easy to make (really), and they're superdelicious. Try them out, and many of these will become staples in your life. Rise and dine!

yumtastic breakfast burrito
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein

ВЅ cup fat-free liquid egg substitute
1 slice fat-free American cheese

Pour egg substitute into a pan spritzed with nonstick spray and scramble over medium heat until fluffy and solid.

Heat tortilla in the microwave until slightly warm. Place cheese in the center of the tortilla. Top with eggs and bacon.

Build your burrito by first folding in the sides and then rolling the tortilla up from the bottom. Heat in the microwave (seam-side down) for an additional 15 to 20 seconds.

MAKES 1 SERVING

super-duper veggie scramble
PER SERVING (entire recipe): 183 calories, 3g fat, 614mg sodium, 17g carbs, 5g fiber, 5g sugars, 22g protein

Ingredients
1 veggie burger patty, thawed if previously frozen
ВЅ cup fat-free liquid egg substitute
Вј cup chopped tomatoes
Вј cup chopped mushrooms
2 tablespoons chopped onions

MAKES 1 SERVING

CHEW ON THIS:

An average bacon, egg, and cheese breakfast sandwich contains about 500 calories and 25 fat grams! You can eat 2 POUNDS of scrambled Egg Beaters and still not reach that calorie (or fat) count.

smokin' salmon

cream cheese roll-up
PER SERVING (entire recipe): 239 calories, 5.5g fat, 1,475mg sodium, 28g carbs, 9.5g fiber, 3g sugars, 24g protein

2 tablespoons fat-free cream cheese
2 tablespoons chopped red onions
2 slices tomato, halved

MAKES 1 SERVING

BITE IT!
FIGHT IT!

Cup of Oatmeal—120 calories, 2.5g fat
Side of Fruit
—
80 calories, 0.5g fat
2 Egg Whites
—
35 calories, 0g fat
1 Pancake
—
120 calories, 3g fat

Cup of Granola
—
400 calories, 10g fat
Side of Hash Browns
—
200 calories, 15g fat
2 Eggs
—
150 calories, 10g fat
Slice of French Toast
—
200 calories, 8g fat
Nutritional information based on averages (not including added toppings like milk, butter, or syrup).
fancy-schmancy oatmeal
PER SERVING (entire recipe): 183 calories, 2.5g fat, 187mg sodium, 35g carbs, 5.5g fiber, 2g sugars, 7g protein

I love oatmeal. The problem for me is that one serving of oatmeal isn't enough to fill me up (come on — are they SERIOUS?). Adding pumpkin to it makes it way more filling, and it adds some extra fiber as well. A double whammy! Feel free to use these same ingredients to add a little zazzle to instant oatmeal, too!

Ingredients
ВЅ cup regular oats (not instant)
3 tablespoons canned pure pumpkin
1 tablespoon sugar-free maple syrup
Вј teaspoon cinnamon
1 no-calorie sweetener packet
Dash of salt

MAKES 1 SERVING

bring on the breakfast pizza
PER SERVING (1 pizza): 127 calories, 0.5g fat, 762mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 22g protein

This is definitely one of the cutest b-fast recipes ever. The key to making this one pretty is to carefully craft your egg crust. It's really not that complicated. If I can do it, anyone can.

Ingredients
ВЅ cup fat-free liquid egg substitute
Вј cup shredded fat-free mozzarella cheese
Вј cup canned tomato sauce
2 tablespoons chopped green bell peppers
2 tablespoons chopped mushrooms
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Bring a small pan sprayed with nonstick spray to low heat. Pour in egg substitute. Cover and then cook for 3 minutes, or until egg «crust» starts to form.

Carefully flip your egg. Cover and cook for another minute. While egg crust is cooking, microwave chopped veggies for 30 seconds.

Next, top your egg crust with tomato sauce, cheese, and then veggies. Cover again and cook over low heat for 2 minutes, or until cheese is melted. If you like, top with optional spices.

MAKES 1 SERVING

cinnamonlicious french toast
PER SERVING (3 slices): 195 calories, 1g fat, 535mg sodium, 32g carbs, 8g fiber, 4g sugars, 19g protein

This French toast is super on its own, but feel free to serve it with sugar-free maple syrup, sugar-free preserves, fresh berries, and/or a squirt of fat-free whipped cream. I also like making this French toast into sticks. If you want to try it that way, just cut the bread into strips before dipping it into the egg wash. You'll feel like you're eating more that way, too!

ВЅ teaspoon cinnamon, divided
Вј teaspoon vanilla extract
1 no-calorie sweetener packet

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

eggamuffin 101
PER SERVING (entire recipe): 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugars, 20g protein

Ingredients
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
Вј cup fat-free liquid egg substitute

Directions
Toast English muffin to your preference.

Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray.

Place cheese on the bottom half of the muffin, followed by the egg, ham, and then the muffin top
MAKES 1 SERVING
Would You Rather. .
If you order a deluxe breakfast sandwich at the drive-thru on the way to work, it'll cost you about 550 calories and as much as 40 grams of fat! To burn that off, you would have to:

Stand and file papers for 3ВЅ hours or

Hover over the computer keyboard typing vigorously for more than 5ВЅ hours or

Ingredients
6 ounces fat-free vanilla yogurt
6 apple cinnamon soy crisps or mini rice cakes, crushed
ВЅ cup sliced strawberries
ВЅ cup blueberries

MAKES 1 SERVING

For a pic of this recipe, see the photo insert. Yay! blueberry apple

pancake shake-up
PER SERVING (3 pancakes): 252 calories, 2.5g fat, 517mg sodium, 44g carbs, 4g fiber, 12g sugars, 13g protein

1 tablespoon fat-free cottage cheese
Вј teaspoon vanilla extract
1 tablespoon Splenda No Calorie Sweetener (granulated)
Dash of salt

Directions
Place all ingredients except for the blueberries and apples in a medium bowl. Add 3 tablespoons of water and stir until thoroughly mixed.
Gently fold in apples and blueberries.
Over medium heat, in a large pan sprayed with nonstick spray, evenly pour batter to form 3 pancakes. Once pancakes begin to look solid (after about 3 minutes), gently flip.
Cook for 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate your pancakes and enjoy.
MAKES 1 SERVING
blueberry mango madness smoothie
PER SERVING (entire recipe): 165 calories, 1g fat, 10mg sodium, 42g carbs, 6g fiber, 31g sugars, 1g protein

Ingredients
1 cup frozen blueberries, slightly thawed
Вѕ cup frozen mango chunks, slightly thawed
ВЅ packet (one 5-calorie serving) sugar-free powdered orange drink mix

Directions
Combine drink mix with 8 ounces of cold water. Stir well.
Place fruit and drink mixture into a blender, and puree until thoroughly mixed. If blending slows, stop blender, stir mixture, and blend again. Pour into a tall glass and enjoy!

MAKES 1 SERVING
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
ginormous cereal bowl-anza
PER SERVING (1 bowl): 286 calories, 3g fat, 253mg sodium, 60g carbs, 10g fiber, 12g sugars, 12g protein

Cereal is typically one of my «danger foods» because the recommended serving sizes are laughable, so I end up eating WAY too much of the stuff. And huge bowls of cereal = too many calories. This recipe allows you to eat a seriously gigantic bowl for a reasonable amount of calories. I LOVE, LOVE this breakfast!

Ingredients
1 cup light vanilla soymilk
1 cup puffed wheat cereal
1 cup puffed rice cereal
ВЅ cup puffed corn cereal (like Kix)
Вј cup Fiber One bran cereal (original)
Вј cup blueberries

Directions
Place all ingredients in a bowl and cover with soymilk. Tada!
MAKES 1 SERVING
HG Heads Up!
The average cereal serving size is a cup or less. The average cereal bowl holds way more than that. Fill up that bowl, and there's a good chance you'll be sucking down two to three servings—and two to three times the fat and calories.
eggs bene-chick
PER SERVING (entire recipe): 183 calories, 8g fat, 627mg sodium, 16g carbs, 3g fiber, 3g sugars, 13g protein

For years I avoided Eggs Benedict because it's LOADED with fat and calories. This recipe was created out of sheer necessity (or should I say desperation?).

Ingredients
ВЅ light English muffin
1 large egg
1 slice extra-lean ham
1 tablespoon fat-free mayonnaise
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 teaspoon light whipped butter or light buttery spread, softened 1 teaspoon lemon yogurt (or plain yogurt with a squirt of lemon juice)

Directions
To make sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
Crack egg gently into a small cup or dish, and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
Gently pour the egg into the pot, and allow it to cook for 3 to 5 minutes (3 for a runnier egg, 5 for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up any excess water.
Heat ham and muffin (toast muffin, if desired).
Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if you prefer a thinner sauce). Top muffin with ham and egg, then cover with sauce.
MAKES 1 SERVING

Breakfast Shockers!

Steer clear of these b-fast blunders. .

Denny's Fabulous French Toast Platter (1,261 calories, 79g fat) Nothing fabulous about this French flub!

Burger King DOUBLE CROISSAN'WICH w/Double Sausage (680 calories, 51g fat) Croissant + Sausage = Calorie Catastrophe

McDonald's Deluxe Breakfast w/syrup and margarine (1,330 calories, 64g fat) 1,330 calories for breakfast? How embarrassing!

Hardee's Loaded Breakfast Burrito (780 calories, 51g fat) It's loaded alright — with FAT!

chapter two

chop 'til ya drop

chopped salads
hack your salads. all the cool kids are doing it.
Why is there a whole chapter devoted to chopped salads, you ask? Because chopped salads are so much more fun and exciting than regular salads. They're way easier to eat, too (there are no unwieldy lettuce pieces to awkwardly shove in your mouth). That being said, if you're too lazy to hack your ingredients, or just not into chopped salads for some reason, feel free to make any of the salads in this chapter without chopping 'em up. They'll still taste great. As for dressing, the majority of the salads here are listed without it. Use your dressing of choice with any of the recipes, but please be sure to read labels carefully, because even low-fat and fat-free dressings can contain lots of calories. And remember, any time a recipe calls for an ingredient cooked in advance, use nonstick spray or nothing at all. Happy chopping!

rockin' amp; choppin' taco salad
PER SERVING (1 salad): 286 calories, 3.5g fat, 920mg sodium, 42g carbs, 12g fiber, 7g sugars, 24g protein

The big difference between this taco salad and so many high-calorie alternatives is that this one lacks that ridiculously fatty tortilla shell. Good riddance to that! By the way, this salad tastes great with salsa!

Ingredients
3 cups chopped romaine lettuce

Вј cup shredded fat-free cheddar cheese
2 tablespoons fat-free sour cream
1 tablespoon chopped or sliced black olives
6 baked tortilla chips, crushed
Вј teaspoon taco seasoning mix, dry

Directions
Prepare chili as directed on package. Set aside.

Place lettuce in a large bowl. Top with tomatoes. Add chili and cheese.

Top with olives and sour cream. Then finish off by adding crushed tortilla chips and sprinkling taco seasoning on top.

MAKES 1 SERVING

buffalo chicken choppity chop
PER SERVING (1 salad): 192 calories, 3g fat, 848mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein

To make this salad taste exactly like buffalo wings, you need to use original Frank's RedHot. If you substitute another hot sauce, you may not get the same result. Just a friendly little warning. .

Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped 1 tablespoon Frank's RedHot Original Cayenne Pepper Sauce 1 tablespoon reduced-fat Parmesan-style grated topping ВЅ cup chopped carrots
Вј cup chopped celery

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

crazy-delicious cobby chop
PER SERVING (1 salad): 223 calories, 3g fat, 565mg sodium, 16g carbs, 6.5g fiber, 8g sugars, 36g protein

Place lettuce in a large bowl.

Add your chopped ingredients by placing them on top of the lettuce in individual rows in this order: turkey bacon, cheese, asparagus, chicken, tomatoes, egg white, and beets.

Sprinkle the scallions on top and enjoy!

MAKES 1 SERVING

retro-rific chopped chef salad
PER SERVING (1 salad): 220 calories, 5.5g fat, 943mg sodium, 15g carbs, 4g fiber, 7g sugars, 29g protein

I remember eating chef salad as a child, thinking it was the world's healthiest lunch. Boy was I wrong. But this version is completely guilt-free and delicious. And the calories are so low you can splurge with a little Thousand Island dressing, but stick with the low-fat kind!

Ingredients
3 cups chopped romaine lettuce
1 ounce cooked skinless lean turkey breast, chopped
1 ounce cooked roast beef, chopped
1 ounce cooked ham, chopped
1 Roma tomato, chopped
ВЅ medium cucumber, chopped
1 slice fat-free American cheese, chopped

Directions
Throw all the ingredients in a large bowl, toss, and then serve. Yum.

MAKES 1 SERVING

Salads: Friend or Foe?

See how your favorites stack up. .
Chinese Chicken Salad—885 calories, 50g fat
Taco Salad w/Tortilla Shell—810 calories, 48g fat
Chef Salad—500 calories, 35g fat
Chicken Caesar Salad—775 calories, 56g fat
Cobb Salad—615 calories, 41g fat
Nutritional information based on averages (dressing included).
hacked 'n whacked santa fe shrimp supreme
PER SERVING (1 salad with dressing): 380 calories, 4g fat, 825mg sodium, 62g carbs, 11.5g fiber, 16g sugars, 28g protein

Ingredients
For Salad
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
ВЅ cup grape tomatoes, halved
ВЅ cup chopped red onions ВЅ cup chopped bell peppers (any color) Вј cup canned black beans, rinsed and drained
Вј cup canned sweet corn kernels, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 no-calorie sweetener packet
Вј teaspoon taco seasoning mix, dry
Optional: 1 tablespoon chopped cilantro
For Dressing
3 tablespoons fat-free ranch dressing
1ВЅ teaspoons tomato paste
Вј teaspoon taco seasoning mix, dry

Directions
Preheat oven to 400 degrees.

Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan.

Sprinkle Вј teaspoon of taco seasoning over tortilla strips, and carefully toss them to evenly distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5 to 7 minutes, until strips look crispy. Remove strips, and set aside.

In a small dish, combine 2 tablespoons of water with vinegar, lime juice, and sweetener, as well as cilantro, if using. Place peppers and onions in a small microwave-safe dish, and pour vinegar mixture over veggies. Cover and heat in the microwave for 2 minutes.

Add black beans and corn to the veggies. Stir well and then drain vinegar mixture. Place dish in the fridge until chilled.

Once ready to serve, place lettuce in a large bowl and top with veggie/bean mixture. Add shrimp, tomatoes, and tortilla strips.

Mix dressing ingredients together in a small dish and serve alongside salad.

MAKES 1 SERVING

1. Fried Noodles (100 calories and 5g fat!)
2. Croutons (75 calories and 3g fat!)
3. Bacon (90 calories and 7g fat!)
4. Oil-Soaked Veggies (100 calories and 10g fat!)
5. Mayo-Laden Items (150 calories and 10g fat!)
6. Creamy Dressings (150 calories and 15g fat!)
7. Full-Fat Cheeses (100 calories and 8g fat!)
8. Tortilla Shells (300 calories and 20g fat!)
Nutritional information based on averages for a typical serving.
sliced 'n diced fajita steak salad
PER SERVING (1 salad): 253 calories, 5g fat, 540mg sodium, 30g carbs, 6.5g fiber, 8g sugars, 25g protein

Ingredients
3 cups chopped romaine lettuce
3 ounces raw boneless lean top sirloin steak, sliced
4 ounces Diet Coke
ВЅ small onion, sliced
ВЅ medium yellow bell pepper, sliced
ВЅ medium red bell pepper, sliced
4 baked tortilla chips, crushed
Вј cup salsa
2 tablespoons fat-free sour cream

MAKES 1 SERVING

Dressing Undressed. .
The naked truth behind some of your favorite salad dressings. .
Caesar—160 calories, 17g fat
Blue Cheese—160 calories, 16g fat
Ranch—150 calories, 16g

Italian—100 calories, 8g fat
Thousand Island—120 calories, 11g fat
Vinaigrette—130 calories, 13g fat
French—150 calories, 14g fat
Nutritional information based on averages for a 2-tablespoon serving.
chinese chicken chop
PER SERVING (1 salad): 245 calories, 2g fat, 129mg sodium, 35g carbs, 10g fiber, 16g sugars, 29g protein

Ingredients
2 cups chopped romaine lettuce
1 cup shredded green cabbage
3 ounces cooked boneless skinless lean chicken breast, chopped ВЅ cup canned mandarin oranges in juice, drained
ВЅ cup canned sliced water chestnuts, drained and chopped 2 tablespoons minced scallions
2 tablespoons Fiber One bran cereal (original)

Directions
Place lettuce and cabbage in a large bowl and toss.

Add oranges and water chestnuts, and then top with chicken.

Sprinkle scallions and Fiber One over salad.

MAKES 1 SERVING

the hg special
PER SERVING (1 salad): 308 calories, 5.5g fat, 525mg sodium, 36g carbs, 9g fiber, 11g sugars, 34g protein

I love this salad sooooo much. It's been a staple in my life for years. I'm happy to finally share it with the world. P.S. Do not fear beets. They work really well here.

Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped 1 Roma tomato, chopped
ВЅ medium cucumber, chopped
Вј cup shredded carrots
Вј cup canned beets, drained and chopped
2 tablespoons canned sweet corn kernels
2 tablespoons chopped red onions
2 tablespoons canned garbanzo beans (chickpeas)
2 tablespoons reduced-fat Parmesan-style grated topping

Directions
Place all ingredients in a bowl and toss well to mix.

MAKES 1 SERVING

hot chick bbq chop
PER SERVING (1 salad): 320 calories, 2.5g fat, 929mg sodium, 48g carbs, 10g fiber, 26g sugars, 32g protein

Ingredients
For Salad
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped ВЅ medium cucumber, chopped
ВЅ cup chopped tomatoes

2 tablespoons canned sweet corn kernels
2 tablespoons canned black beans
Optional: 1 tablespoon chopped cilantro
For Sauce
Вј cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
ВЅ teaspoon garlic powder

Place all other ingredients in a bowl and toss until mixed.

Top salad with BBQ chicken and enjoy!

MAKES 1 SERVING

The Greens Scene

Get salad savvy in just seconds. .

When buying dressing at the market, always read labels very carefully. Even those labeled «light» or «reduced-fat» can contain tons of fat and calories.

At a restaurant? Play it safe and go with a drizzle of olive oil (for those healthy fats) and some vinegar or a squirt of lemon. You can also carry low-cal dressing packets in your purse, or request some of the awesome alternatives listed here!

There are many alternatives to fatty dressings that will save calories and fat, but still pack a flavorful punch! Do your waist a favor and reach for salsa, soy sauce, balsamic or red wine vinegar, lemon juice, or Dijon mustard!

Always dip—never pour dressing directly on your salad. You'll use way less and save calories and fat.

chop-tastic veggie salad
PER SERVING (1 salad): 206 calories, 3.5g fat, 405mg sodium, 33g carbs, 11g fiber, 13g sugars, 14g protein

Ingredients
3 cups chopped romaine lettuce
1 veggie burger patty (veggie-based rather than the imitation-meat kind) ВЅ cup chopped red and/or yellow bell peppers
ВЅ cup chopped zucchini and/or yellow squash
ВЅ cup chopped tomatoes
ВЅ cup chopped red onions

Place lettuce in a bowl and layer all the veggies on top of it.

Chop veggie patty into bite-sized pieces and evenly distribute on top of salad.

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

hacked 'n whacked blt salad
PER SERVING (1 salad): 208 calories, 4g fat, 899mg sodium, 19g carbs, 7g fiber, 6g sugars, 23g protein
This recipe was co-developed with Weight WatchersВ®.

This one tastes EXACTLY like a BLT!

Ingredients
3 cups chopped romaine lettuce
6 slices (about 3 ounces) extra-lean turkey bacon
2 Roma tomatoes, chopped
1 slice light bread (40 to 45 calories with about 2g fiber)

Directions
Toast the bread slice and set it aside to cool and harden.

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.

Put lettuce and tomatoes in a large bowl. Top with bacon pieces.

Cut bread into bite-sized pieces and put on top of the salad.

MAKES 1 SERVING

В© 2008 Weight Watchers International, Inc. All rights reserved.

pizzalicious chop chop
PER SERVING (1 salad): 206 calories, 6g fat, 770mg sodium, 19g carbs, 6g fiber, 8g sugars, 19g protein

Ingredients
3 cups chopped romaine lettuce
10 bite-sized pieces (about

Вј cup chopped green bell peppers
2 tablespoons chopped onions
2 tablespoons sliced black olives
Вј cup shredded fat-free mozzarella cheese
2 teaspoons reduced-fat Parmesan-style grated topping

Directions
In a large bowl combine all salad ingredients. Enjoy!

MAKES 1 SERVING

HG Tip:For extra pizza fun, stir together a dressing of tomato sauce, fat-free broth, and Italian spices. Mmmm!!!

big chomp cheeseburger chop
PER SERVING (1 salad): 152 calories, 1g fat, 928mg sodium, 21g carbs, 8g fiber, 8g sugars, 20g protein

This salad is the perfect fix for a cheeseburger craving. Whip up a low-cal special-sauce dressing by mixing equal parts fat-free mayo, ketchup, and Dijonnaise. YUM!

Ingredients
3 cups chopped romaine lettuce
1 Boca Meatless Burger, Original
1 slice fat-free cheese (American or cheddar)
4 slices/chips dill pickle

Chop cheese-topped patty into bite-sized pieces and then add to salad.

MAKES 1 SERVING

HG Tip:Swap the pickle chips for cucumber slices and save 310mg sodium.

chapter three

souper douper

soups
grab a spoon. and no slurping, please. .
Soup is awesome. It tastes great, fills you up, and is easy to make. What more could you ask for? Oh, it also helps you cut calories. Studies show that people who eat broth-based soups regularly end up taking in fewer calories throughout the day (it's true!). These soup recipes are all easy to make, really delicious, and low in calories. Keep some in the fridge—they're great to have around for a snack or meal-starter. HG Tip: If you're a sodium-counter, you may want to use low-sodium versions of broths and canned items when making these soups.

freakishly good french onion soup
PER SERVING (1 bowl): 113 calories, 4.5g fat, 897mg sodium, 9g carbs, 1.5g fiber, 2g sugars, 10g protein

Ingredients
1 cup fat-free beef broth
Вј cup thinly sliced onions
ВЅ slice light bread (40 to 45 calories each with about 2g fiber per slice) 1 slice reduced-fat provolone cheese

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

perfect plum tomato cabbage soup
PER SERVING (1 generous cup): 35 calories, 0.5g fat, 410mg sodium, 8g carbs, 1.5g fiber, 5g sugars, 1g protein

I am obsessed with this soup! The best way to enjoy it is with Splenda and Frank's RedHot.

Ingredients
4 cups fat-free vegetable broth
6 plum tomatoes, chopped
2 cups chopped green cabbage
Optional: salt, black pepper, garlic salt, Splenda No Calorie Sweetener, Frank's RedHot Original Cayenne Pepper Sauce, Tabasco Pepper Sauce

MAKES 5 SERVINGS

egg flower power soup
PER SERVING (1 generous cup): 50 calories, 0.5g fat, 734mg sodium, 6g carbs, 1g fiber, 3g sugars, 6g protein

Ingredients
4 cups fat-free broth (vegetable, chicken, or beef)
ВЅ cup egg whites (about 4 egg whites)
1 small carrot
1 small zucchini
ВЅ medium red bell pepper
3 medium scallions, chopped
1 tablespoon light or low-sodium soy sauce
1 teaspoon lemon juice
Optional: salt, black pepper, 4 lemon wedges

Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!

If you like, season to taste with salt and black pepper, then serve with lemon wedges.

MAKES 4 SERVINGS

Soup It Up!

These add-ins are the perfect way to turn ordinary broth into a full-on meal!
ВЅ cup fresh or frozen vegetables (50 calories, 0.5g fat)
1 chopped veggie burger patty (100 calories, 2.5g fat)
3 ounces lean chicken, beef, or seafood (100 calories, 2g fat)
ВЅ cup beans
—
black, kidney, lima,
etc.
(100 calories, 1g fat)
3 ounces tofu (65 calories, 3g fat)
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat)
Nutritional information based on averages.
sassy salsa pumpkin soup
PER SERVING (1 generous cup): 177 calories, 1g fat, 991mg sodium, 35g carbs, 8.5g fiber, 8g sugars, 9g protein

This recipe was inspired by a Hungry Girl subscriber named Jacqueline. IT ROCKS!!!!!

Ingredients
4 cups fat-free broth (chicken or vegetable)
One 15-ounce can pure pumpkin
One 15-ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels
Вѕ cup salsa
1 tablespoon minced garlic
1 teaspoon chili powder
ВЅ teaspoon ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions

MAKES 4 SERVINGS

spicy tomato soup
PER SERVING (1 cup): 76 calories, 0.5g fat, 550mg sodium, 16g carbs, 3.5g fiber, 10g sugars, 3g protein

Ingredients
4 cups chopped plum tomatoes
2 cups V8 100 % Vegetable Juice
4 teaspoons fat-free powdered non-dairy creamer
2 teaspoons onion powder
2 teaspoons garlic powder
2 tablespoons Frank's RedHot Original Cayenne Pepper Sauce
Salt and black pepper, to taste

MAKES 4 SERVINGS

v10 soup
PER SERVING (1 generous cup): 60 calories, 0.5g fat, 377mg sodium, 14g carbs, 3.5g fiber, 7g sugars, 3g protein

Warning: This soup is jam-packed with an INSANE amount of veggies!!!

Ingredients
4 cups fat-free vegetable broth
2 cups chopped green cabbage
1Вј cups chopped celery
1 cup chopped mushrooms
1 cup bean sprouts

2 plum tomatoes, diced

Вѕ cup sliced carrots

ВЅ cup diced onions

5 asparagus spears, chopped

1ВЅ tablespoons tomato paste
1 teaspoon minced garlic
ВЅ teaspoon basil
Вј teaspoon oregano
Вј teaspoon parsley
Salt and black pepper, to taste

Cover and cook for 20 minutes, or until the beans and celery are tender.

MAKES 6 SERVINGS
At-a-Glance Soup Glossary
Know what you're getting yourself into. .
Bisque: a thick cream soup—can be a dieter's nightmare.
Bouillon: this is just a fancy french word for broth. broth-based soups are your best bet.
Chowder: rich (not in a good way) and packed with items like potatoes, cheese, and heavy cream. chowder is filling, but usually fattening. there are light options that are so good you'd swear they're the real deal!
ConsommГ©: a clear soup made by boiling meat, vegetables, etc., to extract their nutritive properties and flavor. a thicker version of a broth, consommГ© is often relatively low in fat and calories.
Cream Of: soups with a fatty cream-based liquid as the main ingredient. beware! look for low-fat versions to get your creamy fix.
Miso: japanese soup/soup base that's low in calories and high in taste.
noodled-up chicken soup
PER SERVING (1 generous cup): 98 calories, 1g fat, 369mg sodium, 6g carbs, 2g fiber, 2g sugars, 16g protein

This soup is as good as Grandma's chicken noodle soup — and it has a tiny fraction of the calories!

Ingredients
4 cups fat-free chicken broth
12 ounces raw skinless boneless lean chicken breast
2 packages House Foods Tofu Shirataki, Fettuccine Shape
1 cup diced celery

cup diced carrots Вј cup diced onions
2 teaspoons parsley, divided
2 teaspoons minced garlic
1 teaspoon garlic powder
Salt and black pepper, to taste

Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

Turn off the heat and allow the soup to sit for at least 5 minutes.

MAKES 6 SERVINGS

CHEW ON THIS:

The first soup dates back to 6000 B.C., with the main ingredient being hippopotamus bones. Eeeewwww!

kickin' chicken tortilla soup
PER SERVING (1 generous cup): 101 calories, 1g fat, 650mg sodium, 13g carbs, 1.5g fiber, 4g sugars, 11g protein

Heads Up! This one is super-spicy!

Ingredients
3 cups fat-free chicken broth
4 ounces cooked lean skinless boneless chicken breast, shredded
1 cup canned diced tomatoes, undrained
ВЅ cup canned sweet corn kernels
ВЅ cup chopped onions
1 tablespoon chopped jalapeГ±o peppers
1 tablespoon lime juice
1 tablespoon fajita seasoning mix
1 teaspoon minced garlic
Вј teaspoon ground cumin
Вј teaspoon chili powder
6 baked tortilla chips, crushed
Optional toppings: cilantro, fat-free sour cream, fat-free or low-fat shredded cheese

Add the corn and diced tomatoes, and continue to cook for 5 minutes.

Add chicken, jalapeГ±o, and lime juice. Stir for 2 to 3 minutes to thoroughly blend flavors.

Once ready to serve, top each serving with crushed chips and, if desired, cilantro, sour cream and/or cheese.

MAKES 4 SERVINGS

TOP ATE Horrifyingly Fatty Soups
FYI, these stats are for a small 1-cup serving. .
1. New England Clam Chowder (200 calories and 10g fat!)
2. French Onion Soup w/Cheese amp; Toasted Bread Topping (220 calories and 10g fat!)
3. Broccoli Cheddar Soup (250 calories and 16g fat!)
4. Cream of Potato Soup (190 calories and 9g fat!)
5. Chicken Tortilla Soup (160 calories and 10g fat!)
6. Corn Chowder (260 calories and 14g fat!)
7. Cream of Tomato Soup (160 calories and 10g fat!)
8. Lobster Bisque (350 calories and 30g fat!!!)
Nutritional information based on averages for 1-cup servings.
rockin' roasted shrimp amp; asparagus corn chowder
PER SERVING (1ВЅ cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein

This could possibly be one of the best-tasting soups of all time!

Ingredients
4 cups fat-free broth (chicken or vegetable)
12 ounces raw peeled and deveined shrimp, tails removed
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into ВЅ-inch cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
Вѕ cup chopped scallions
1 teaspoon minced garlic
ВЅ teaspoon thyme
Вј teaspoon cayenne pepper
Salt and black pepper, to taste

Directions
Preheat oven to 425 degrees.

Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray.

Spritz shrimp and asparagus with a light mist of nonstick spray and place pan in the oven for about 6 minutes, until shrimp are opaque and cooked through.

Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes.

Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces.

In a large pot sprayed with nonstick spray, cook bell peppers, scallions, corn, and garlic over medium heat for 5 minutes.

Add broth and potato and bring to a simmer. Cook for about 15 minutes or until potato begins to soften.

Add milk, shrimp, asparagus, thyme, and cayenne pepper. Stir and continue to cook for 5 minutes.

Season to taste with salt and black pepper.

MAKES 6 SERVINGS

hot amp; sour soup
PER SERVING (1 generous cup): 105 calories, 4g fat, 352mg sodium, 10g carbs, 1.5g fiber, 2g sugars, 9g protein

Ingredients
3 cups fat-free chicken broth
14 ounces medium-firm tofu, drained and cut into Вј-inch strips
One 8-ounce can sliced water chestnuts, drained and diced
2 cups whole mushrooms
ВЅ cup chopped scallions
Вј cup egg whites (about 2 egg whites)
Вј cup rice vinegar
1ВЅ tablespoons cornstarch
1 tablespoon light or low-sodium soy sauce
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon hot chili paste
ВЅ teaspoon black pepper
Optional: additional hot chili paste

Drain the water from the bowl, dice mushrooms, and set aside.

In a large pot, combine broth with garlic and Вј cup of water. Bring to a boil. Add mushrooms and water chestnuts, and reduce heat to low. Let simmer for 5 minutes.

Add tofu, rice vinegar, soy sauce, and black pepper. Bring to a boil. Then reduce heat to low and simmer for 10 minutes.

Combine cornstarch with Вј cup of cold water and stir well, until cornstarch dissolves. Add cornstarch mixture to the broth mixture and bring to a boil. Reduce heat to low. Let simmer for 3 to 5 minutes until thickened, stirring frequently.

Slowly pour egg whites into broth mixture in a steady stream, stirring constantly but gently with a spoon.

Remove from heat and stir in scallions, sesame oil, and chili paste. For super-spicy soup, add more chili paste to taste.

MAKES 6 SERVINGS

CHEW ON THIS:

Wyler's (the bouillon people) once stirred up the World's Largest Bowl of Soup: a 662-gallon bowl of Beef Vegetable!

kazu's special eggplant amp; shrimp soup
PER SERVING (1 cup): 68 calories, 0.5g fat, 998mg sodium, 9g carbs, 1.5g fiber, 6g sugars, 8g protein

This soup was created by my friend Kazu (the greatest sushi chef on the planet). He serves it at his restaurant in Studio City, California. After eating this soup several times a week for years, I decided it was too delicious to NOT tell the world about it, and I convinced Kazu to share his secret recipe with me. Here it is. Some of the ingredients are a bit hard to find, but PLEASE FIND THEM, AND MAKE THIS SOUP SOON!!!

Ingredients
5 ounces cooked cocktail (medium-small) shrimp
ВЅ cup udon noodle soup base concentrate (found at Japanese markets)
2 cups peeled and cubed eggplant (1-inch cubes), use Japanese eggplant if available 1 fresh Anaheim or banana pepper, deseeded and chopped
1 cup shiitake mushrooms, chopped

Add all the veggies, reduce heat to low, and simmer for 15 minutes.

Then add the shrimp to the soup. Cook for another 2 minutes or until shrimp are thoroughly heated.

MAKES 5 SERVINGS

HG Tip:This soup tastes even better the next day (as soups often do!).

southwestern surprise
PER SERVING (1 generous cup): 168 calories, 1g fat, 702mg sodium, 29g carbs, 6.5g fiber, 6g sugars, 9g protein

Not to sound like a cheesy commercial, but this soup is so thick, it «eats like a meal.» It's almost too easy to prepare a super-sized batch, and it tastes even better the next day! (HG Tip: Freeze leftovers in individual servings for microwavable, super-filling, guilt-free snacks!)

Ingredients
4 ounces cooked extra-lean ground beef, drained
One 16-ounce package frozen sweet corn kernels
Two 15-ounce cans pinto beans, rinsed and drained
One 15-ounce can black beans, rinsed and drained
Three 14.5-ounce cans no-salt-added diced tomatoes
One 14.5-ounce can Italian-style diced tomatoes
1 envelope taco seasoning mix
1 envelope ranch dip/dressing mix
Вј cup minced onions
Salt and black pepper, to taste

Reduce heat to low and let simmer for 15 minutes.

Remove from heat and allow soup to sit for at least 5 minutes. Add salt and pepper to taste.

MAKES 12 SERVINGS

chapter four

let's do lunch

lunches and mini meals
it's midday munchie madness!
Are you a mini-meal maniac? Love filling up on lots of 150-to 300-calorie or so eats throughout the day? The recipes in this chapter are great little snacks or small meals. There are sandwiches, wraps, kabobs (everything tastes better on a stick), stir-frys, and more—and all are awesome. Since this chapter is over flowing with recipes, let's not waste any time yapping about 'em. Dig in. .

rockin' tuna melt
PER SERVING (1 sandwich): 212 calories, 2.5g fat, 929mg sodium, 27g carbs, 6g fiber, 7g sugars, 24g protein

1 tablespoon fat-free mayonnaise
1 tablespoon chopped carrots
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 slice fat-free American cheese
2 slices tomato
Salt and black pepper, to taste

Place pan in the oven or toaster oven and broil until cheese has melted.

Place the cheese-topped bread slice on top of the tuna-topped slice. Cut sandwich in half and enjoy!

MAKES 1 SERVING

guilt-free 1-2-3 blt
PER SERVING (1 sandwich): 141 calories, 2g fat, 549mg sodium, 22g carbs, 6g fiber, 4g sugars, 11g protein

2 leaves romaine lettuce
2 slices tomato
2 teaspoons fat-free mayonnaise

Add the other bread slice, cut sandwich in half, and pig out!

MAKES 1 SERVING

HG Tip:Try it served with a side of pickles. Yummmmmm!

my big fat greek pita
PER SERVING (2 pita halves): 219 calories, 1.5g fat, 365mg sodium, 43g carbs, 9.5g fiber, 10g sugars, 14g protein

Ingredients
1 whole wheat (or high-fiber) pita
2 ounces fat-free plain Greek yogurt
1 small onion, sliced
ВЅ cup sliced red and green bell peppers
2 cups fresh spinach
ВЅ cup cherry tomatoes, halved
Salt, black pepper, oregano, and garlic powder, to taste
Optional: red pepper flakes

Directions
Cut pita in half and toast, if desired.

In a small dish, combine yogurt with salt, black pepper, oregano, and garlic powder (season to taste). Add red pepper flakes if you want your pita super-spicy.

In a pan sprayed with nonstick spray, cook onion and peppers over medium heat for 5 to 7 minutes.

Add spinach and tomatoes, and cook until spinach wilts.

Remove all veggies from heat and combine with the yogurt sauce. Stuff pita halves with veggie mix.

MAKES 1 SERVING

I created this recipe after visiting Memphis (one of my favorite food cities). You'll swear you're eating an authentic pulled chicken BBQ sandwich — slaw 'n all!

MAKES 1 SERVING

oatstanding veggie patties
PER SERVING (1 patty): 70 calories, 0.5g fat, 585mg sodium, 16g carbs, 5g fiber, 3g sugars, 4g protein

These patties are super-low-cal and high in fiber! And not only are they great for lunch or dinner, they're also perfect for breakfast! BTW, if you accidentally ate all five of these in one sitting (oops!), you'd only take in 350 calories, and you'd down a whopping 25 grams of fiber. Wow!

1 cup diced onions

1 cup diced red and green bell peppers
1 cup diced mushrooms
1 cup diced green beans
Вј cup fat-free liquid egg substitute
2 teaspoons light or low-sodium soy sauce
1 teaspoon salt
Вј teaspoon black pepper
Вј teaspoon garlic powder

MAKES 5 SERVINGS
HG Tip:Load 'em up with your favorite burger condiments like pickles, ketchup, and mustard.

For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
veggie tuna wrap explosion
PER SERVING (1 wrap): 215 calories, 3.5g fat, 886mg sodium, 30g carbs, 10g fiber, 5g sugars, 21g protein

2 tablespoons broccoli coleslaw mix (or regular slaw mix), dry
1 tablespoon chopped dill pickle
1 tablespoon chopped red onions
2 small tomato slices, halved
1 tablespoon fat-free mayonnaise
2 teaspoons Hellmann's/Best Foods Dijonnaise

Directions
Microwave tortilla until slightly warm. Set aside.
Combine tuna, mayo, and Dijonnaise. Add pickle, onions, and slaw. Mix well.
Place tuna mixture in the center of your tortilla. Add tomato slices, then fold in tortilla sides and roll it up tightly. Enjoy!
MAKES 1 SERVING
HG SANDWICH SHOCKER!
Think the average tuna sandwich is your best bet for a light lunch? Sorry, Charlie! Our fishy friend from the sea is often swimming in fat-filled mayo. A tuna salad sandwich can actually have more calories than a 12-ounce filet mignon. Eeeek!

Your Office = Your Gym?
No time to head out for a workout? Turn simple office staples (as in common items, not the pointy metal pieces used to secure documents!) into an at-work gym. Try doing a few of these fun fitness drills periodically throughout the day. .
Cardio Quickies: walk some stairs in your office building for 5 minutes (if there are no stairs, walk around the office at a quick pace). for a heart-pumping challenge, take stairs two at a time.
Chair Squats: while sitting, lift your butt off the seat and hover over your chair for 2 to 3 seconds. stand up and then repeat.
Chair Dips: make sure your chair is stable. place your hands on the chair, next to your hips. walk your feet out and move your hips in front of your chair, and bend your elbows, lowering your body until your elbows are at a 90-degree angle. return to starting position and repeat.
Ab Recliners: again, be sure your chair is stable. sit on the edge of your chair, arms extended in front. keeping your back straight, contract your abs and slowly lower your torso toward the back of your chair. hold for 2 to 3 seconds, and then slowly return to starting position. repeat.

Core Curls: cross your arms over your chest and sit up straight. contract your abs and curl your shoulders toward your hips, pulling abs in. hold for 2 seconds, return to start and repeat.

crab-ulous smothered burrito
PER SERVING (1 burrito): 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein

1 cup broccoli florets
Вј cup canned black beans
Вј cup green enchilada sauce
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
Вј teaspoon lemon pepper seasoning
ВЅ teaspoon parsley
Optional topping: additional fat-free sour cream

Directions
Preheat oven to 375 degrees.
Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.
Microwave tortilla until slightly warm.
Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.
Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.
Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.
Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.
MAKES 1 SERVING
HG Tip:Save around 300mg of sodium by skipping the sauce and enjoying your burrito NAKED (the burrito—you can actually wear clothes).
CHEW ON THIS:
If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes!
too-good turkey club wrap
PER SERVING (1 wrap): 275 calories, 4g fat, 1,035mg sodium, 29g carbs, 9.5g fiber, 6g sugars, 35g protein

2 slices (about 1 ounce) extra-lean turkey bacon
1 slice fat-free American cheese
2 leaves romaine lettuce
2 tablespoons diced tomatoes
5 cucumber slices
1 tablespoon fat-free mayonnaise

MAKES 1 SERVING
HG Tip:You can easily enjoy this wrap without the tortilla! Instead of tearing the lettuce leaves into bite-sized pieces, use them as the outer part of the wrap. You can wrap the foil around the leaves the same way as in the tortilla version. The Turkey Club Lettuce Wrap comes in at about 145 calories, and it rocks!

For a pic of this recipe, see the photo insert. Yay! Wrap It Up Right! A Tortilla Tutorial
Everything you need to know to succeed in the wonderful world of wraps. .
Step 1: slightly warm your tortilla by microwaving it for about 10 seconds. doing so will make it easier to work with, and it'll also taste better.
Step 2: place your stuff in the center of your tortilla. first fold the sides in (a few inches), and then fold the bottom to the center, creating an envelope around your filling. use a fork to smoosh any attempted escapees into the pocket you've created.
Step 3: slowly roll your tortilla upward until you reach the top. voilГ!

yummilicious veggie burger wrap
PER SERVING (1 wrap): 253 calories, 6.5g fat, 941mg sodium, 35g carbs, 13g fiber, 4g sugars, 18g protein

3 tablespoons chopped mushrooms
1 tablespoon chopped onions
Optional condiments: ketchup, mustard, fat-free mayonnaise, salsa

MAKES 1 SERVING
veggie-friendly asian lettuce wraps
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein

Вѕ cup chopped shiitake mushrooms
1 cup bean sprouts
ВЅ cup chopped scallions
2 tablespoons light or low-sodium soy sauce
1 tablespoon dark brown sugar (not packed)
2 teaspoons chili garlic sauce (found in the Asian foods aisle)
ВЅ teaspoon sesame oil

Directions
Combine soy sauce, sugar, garlic sauce, and sesame oil in a small dish. Mix well and set aside.
Bring a medium pot sprayed with nonstick spray to medium heat. Place all ingredients, except for the scallions and lettuce leaves, into the pot. Add the prepared sauce and stir. Cook for 2 to 3 minutes.
Add scallions, cook for 1 minute more and remove from heat.
Divide mixture evenly among the 6 lettuce «cups» and enjoy.
MAKES 2 SERVINGS
weeeee. . veggie wheels!
PER SERVING (6 pieces): 143 calories, 2.5g fat, 506mg sodium, 27g carbs, 10g fiber, 3g sugars, 10g protein

ВЅ cup fresh spinach (stems removed)
1 tablespoon chopped tomatoes
1 tablespoon chopped scallions
1 tablespoon fat-free cream cheese
Вј teaspoon ranch seasoning mix, dry

Directions
In a small bowl, combine cream cheese and ranch seasoning until smooth and mixed thoroughly.
Microwave tortilla until slightly warm. Lay the tortilla on a flat surface and evenly spread cream cheese mixture on top of it.
Place spinach, red peppers, scallions, and tomatoes evenly over cheese layer. Very tightly roll the tortilla up from one end to the other, creating a pinwheel of layers, as opposed to a burrito. Wrap the tortilla securely in plastic wrap and place it in the fridge for at least 1 hour.
When you're ready to eat, remove the plastic wrap and cut off both ends of the wrap (where the tortilla does not fully wrap around). Slice the rest of the wrap into 6 circular pieces. Enjoy!
MAKES 1 SERVING
HG Tip:Try making a bunch of these cute rolls, and put together a big tray for your next party. They'll be a hit!
More Tips 'n Tricks for Burning Calories at the Office!
Remember, the more calories you burn, the more HG recipes you can enjoy. .

Use the restroom on a different floor and take the stairs to get there.

Walk as much as possible—hand-deliver documents and visit people in their offices down the hall instead of calling them.

Set your cell phone alarm to go off every few hours to remind you to walk around a little bit—get moving!
rockin' shrimp pad thai
PER SERVING (ВЅ of recipe): 242 calories, 3g fat, 1,101mg sodium, 29g carbs, 9g fiber, 11g sugars, 27g protein

This Pad Thai is as good as any I've ever tasted — and it is insanely low in fat and calories compared to the real thing!

Ingredients
2 packages House Foods Tofu Shirataki, Fettuccine Shape
4 ounces cooked medium shrimp
2 cups chopped broccoli
1ВЅ cups bean sprouts
Вѕ cup chopped scallions
ВЅ cup fat-free liquid egg substitute
2 tablespoons canned tomato sauce
2 tablespoons light or low-sodium teriyaki sauce
1 tablespoon chili garlic sauce (found in the Asian foods aisle)
1 teaspoon reduced-fat peanut butter
2 tablespoons Splenda No Calorie Sweetener (granulated)

Never worked with Tofu Shirataki before? Turn to page 261 for helpful hints!

MAKES 2 SERVINGS
HG Tip!
Find yourself starved by dinnertime if you eat lunch early, but notice your stomach's growling all morning if you wait 'til late afternoon? Split your lunch up into two mini meals for all-day energy and ultimate satisfaction.
mexi-tato
PER SERVING (1 potato): 277 calories, 0.5g fat, 618mg sodium, 55g carbs, 8g fiber, 3g sugars, 12g protein

Ingredients
1 medium (8-ounce) baking potato
2 tablespoons fat-free liquid non-dairy creamer
2 tablespoons shredded fat-free cheddar cheese
Вј cup canned black beans
ВЅ teaspoon taco seasoning mix, dry
2 tablespoons chopped tomatoes
1 tablespoon chopped scallions
Dash of salt
Dash of black pepper
Optional topping: fat-free sour cream

Directions
Pierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.
Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.
Next, heat black beans in the microwave.
Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.
Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!
MAKES 1 SERVING
TOP ATE Fatty, High-Cal Sandwich Disasters
It's sandwich insanity. .
1. Tuna Melt (800 calories and 50g fat!)
2. Bacon Cheeseburger (775 calories and 45g fat!)
3. Reuben (750 calories and 40g fat!)
4. Meatball Sub (675 calories and 30g fat!)
5. Turkey Club (700 calories and 35g fat!)
6. Grilled Cheese (650 calories and 45g fat!)
7. Fried Fish Sandwich (600 calories and 30g fat!)
8. Philly Cheesesteak (750 calories and 35g fat!)
Nutritional information based on averages.

saucy bbq seafood skewers
PER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein

Ingredients
For Skewers
4 ounces raw Atlantic salmon
4 ounces large raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini
For Sauce
Вј cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
ВЅ teaspoon garlic powder

Place all veggies and seafood onto 4 skewers, alternating the order.
Combine sauce ingredients in a small dish. Set aside.
Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.
Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.
Drizzle or brush sauce over skewers immediately after removing them from heat.
MAKES 2 SERVINGS
What About Kabob?
Get skewer savvy NOW!

Always leave at least 1 inch of space on both ends of each skewer. This will make them easier to handle and flip.

If using wooden skewers, soak them for 20 minutes in water to prevent burning.

When whipping up your own kabob creations, pair foods on skewers based on their cooking times. Shrimp, scallops, mushrooms, and tomatoes all cook pretty quickly. Chicken, steak, onions, and potatoes all take longer. Or, slightly steam-cook the foods that take longest to grill before you skewer 'em. That way you can throw everything on to cook at once without worry!

For a fun twist, soak wooden skewers in your favorite non-oil-based liquid, like orange juice, balsamic vinegar, or soy sauce. This will season your kabobs from the inside out, while adding barely any calories or fat!

Mix it up! Toss some fruit chunks on your kabobs and you'll satisfy your sweet tooth before you finish your meal! Tough, firm fruits like pineapple, mango, melon, and pear work best.
citrus-y stir-fry shrimp
PER SERVING (ВЅ of recipe): 282 calories, 3.5g fat, 1,125mg sodium, 26g carbs, 5g fiber, 11g sugars, 38g protein

Ingredients
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
ВЅ cup canned sliced water chestnuts, drained and halved

2ВЅ teaspoons Splenda No Calorie Sweetener (granulated)
3 tablespoons light or low-sodium soy sauce
2ВЅ teaspoons minced garlic
Optional: 2 tablespoons chopped scallions

Directions
Bring a medium pot filled two-thirds of the way with water to a boil.
Meanwhile, in a small dish, combine orange juice, soy sauce, Splenda, cornstarch, and garlic (if using scallions, add those as well). Mix thoroughly and transfer to a small saucepan. Set heat to low and cook for 5 minutes, stirring often.
Remove sauce from heat, transfer back to the small dish, and set aside.
Once the pot of water has reached a full boil, add shrimp. Cook until shrimp are opaque (about 35 seconds for large shrimp). Drain water, and rinse shrimp in cold water and set aside.
In a large pot or wok sprayed with nonstick spray, cook snow peas and mushrooms at medium heat, stirring occasionally, for 5 to 7 minutes. (Veggies should still be crisp.)
Add shrimp, water chestnuts, and sauce. Stir and continue to cook for 2 to 3 more minutes, until entire dish is thoroughly heated and mixed.
MAKES 2 SERVINGS
HG Tip:To make juicing an orange easier (if you don't have a fancy juicer), roll the fruit around on the counter before cutting it.
CHEW ON THIS:
People who eat their biggest meal of the day at lunchtime tend not to overindulge in the evening, which keeps those late-night snacking pounds from packing on.
loaded 'n oated veggie pizza
PER SERVING (1 pizza): 231 calories, 2g fat, 870mg sodium, 37g carbs, 11g fiber, 6g sugars, 24g protein

The Fiber One 'n oat crust is definitely unique — and it makes this pizza crazy-high in fiber and slightly sweet!

Ingredients
Вј cup Fiber One bran cereal (original)
Вј cup regular oats (not instant)
Вј cup fat-free liquid egg substitute

1 tablespoon diced green bell peppers
1 tablespoon diced onions

Directions
Preheat oven to 400 degrees.
Place oats and Fiber One in a blender or food processor and grind until a breadcrumb-like consistency is reached. In a small bowl, combine the «breadcrumb» mixture, egg substitute, and garlic powder. Mix well.
Over medium-high heat, spoon mixture into a pan sprayed with nonstick spray and smooth into a circular shape (larger for a thin crust, smaller for a thick crust). Allow to cook until the bottom is slightly browned (about 2 minutes) and then gently flip. Once both sides are slightly browned, remove crust from the pan and place it on a plate to cool.
Remove pan from heat and respray. Cook diced veggies in the pan over medium-high heat for 1 to 2 minutes. Remove from heat.
Season tomato sauce, to taste, with any of the optional ingredients and mix well. Pour sauce evenly onto the oat/cereal crust.
Next, evenly top crust—first with the cheese and then with the veggies. Place pizza directly on the oven rack and cook for 10 minutes.
If you like, season your pizza with more optional ingredients. Cut into quarters for four times the fun!
MAKES 1 SERVING

hawaiian pineapple chicken skewers
PER SERVING (2 skewers): 178 calories, 1.5g fat, 751mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 23g protein

Ingredients
ВЅ cup pineapple juice
6 ounces raw boneless skinless lean chicken breast
4 medium white mushrooms
ВЅ medium onion, cut into 8 slices
ВЅ medium yellow bell pepper, cut into 4 slices
ВЅ medium red bell pepper, cut into 4 slices
ВЅ medium green bell pepper, cut into 4 slices
ВЅ cup pineapple (4 chunks)
2 tablespoons teriyaki sauce

Directions
Cut the chicken breast into 12 chunks. Place them in a small bowl and then cover with pineapple juice. Cover the bowl and let chicken marinate in the fridge for at least 30 minutes.
Once the chicken has marinated, drain the pineapple juice from the bowl. Evenly distribute the chicken, pineapple, and veggies among 4 skewers. Suggested stacking per skewer: 1 slice onion, 1 slice green pepper, 1 chicken chunk, 1 pineapple chunk, 1 chicken chunk, 1 slice yellow pepper, 1 mushroom, 1 chicken chunk, 1 slice red pepper, 1 slice onion.
In a large pan sprayed with nonstick spray, cook kabobs over medium-high heat for about 10 minutes, flipping halfway, or until desired texture is reached and chicken is cooked thoroughly.
Drizzle with teriyaki sauce immediately before serving.

MAKES 2 SERVINGS
HG Tip:Feel free to use an indoor or outdoor grill for cooking these skewers instead. Just make sure the chicken is fully cooked before chowing down!

chapter five

junk food junkie

fast-food makeovers
ditch the drive-thru. pig out at home.
Americans spend over 120 billion dollars on fast food every year (probably because it tastes good and is convenient). Well, the swaps in this chapter are not only delicious, they're also easy to make. And making better-for-you junk food is really fun (yeah, we're dorks!). There's nothing quite like that «Eureka!» feeling you get when you discover a brilliant way to turn some high-cal, fatty dish into something healthy. This chapter contains a bunch of recipes that feature HG's famous Fiber One «breadcrumbs.» They can literally help you turn almost any deep-fried item into something baked, crunchy, and good for you. You'll also find guilt-free swaps for nachos, fries, giant burgers, pizza, and more. .

hg's famous bowl
PER SERVING (1 bowl): 288 calories, 6.5g fat, 967mg sodium, 43g carbs, 5g fiber, 7g sugars, 18g protein

Ingredients
1 breaded-chicken-style soy patty
1 cup peeled and cubed butternut squash
Вј cup fat-free chicken gravy, heated
1 ounce fat-free milk
2 tablespoons canned sweet corn kernels, heated
2 tablespoons shredded fat-free cheese (cheddar or American) Salt and black pepper, to taste

For the 411 on getting perfectly cubed squash, take a peek at «Butternut Squash Basics» on page 279!

MAKES 1 SERVING

ooey-gooey chili cheese nachos
PER SERVING (1/6 th of recipe): 216 calories, 3.5g fat, 671mg sodium, 36g carbs, 4g fiber, 3g sugars, 13g protein

These nachos are soooo good. And the cheese sauce can be used in tons of other recipes, too. Don't forget that!

Ingredients
One 7-ounce bag baked tortilla chips
1 cup low-fat turkey or veggie chili
Вѕ cup salsa
ВЅ cup light soymilk
3 ounces fat-free block cheddar cheese
1 wedge The Laughing Cow Light Original Swiss cheese
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream

MAKES 6 SERVINGS

bake-tastic butternut squash fries
PER SERVING (ВЅ of recipe): 125 calories, 0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein

Warning: You may become addicted to these fries and find yourself making them daily once you try 'em!

Directions
Preheat oven to 425 degrees.

Use a sharp knife to remove the ends of the squash. Cut squash in half widthwise (making it easier to manage) and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise and then scoop out all seeds.

Next, cut squash into French fry shapes. Use a crinkle cutter to make authentic-looking crinkle-cut fries (they'll taste great any way you slice 'em, though). Using a paper towel, pat squash pieces firmly to absorb any excess moisture.

Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with salt. Toss squash to evenly distribute salt and then transfer to a large baking pan sprayed with nonstick spray. Use 2 pans if needed. Squash pieces should lie flat in the pan.

Place pan(s) in the oven and bake for 40 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy.

MAKES 2 SERVINGS

HG Tip:
Serve with ketchup, mustard, sugar-free maple syrup, or however else you enjoy regular fries or sweet potato fries!
For b-nut squash cooking tips (and more squash-tastic recipes), visit the butternut squash section of the «Fun With. .» chapter on page 276!

HG SHOCKER!
An average 6-ounce serving of French fries contains about 500 calories and 25 grams of fat. But a 6-ounce potato only contains about 130 calories and virtually no fat. That means when you order up those fries, you're ingesting more than 350 calories and about 25 fat grams of pure oil! Eww. .

super-skinny skins
PER SERVING (4 pieces): 157 calories, 1g fat, 271mg sodium, 28g carbs, 4.5g fiber, 1g sugars, 10g protein

Ingredients
3 medium (8-ounce) baking potatoes
ВЅ cup shredded fat-free cheddar cheese
2 tablespoons imitation bacon bits
Optional toppings: chopped scallions, fat-free sour cream, salsa

Directions
Preheat oven to 375 degrees.

Pierce potatoes several times with a fork. Place potatoes on a microwave-safe plate. Microwave for 4 minutes.

Turn potatoes over and return them to microwave for 4 more minutes. Allow them to cool for a few minutes.

Cut potatoes in half lengthwise. Using a fork, gently scrape out the bulk of the flesh. Place the empty potato shells on a baking dish spritzed with nonstick spray. Place dish in the oven and cook for 8 to 10 minutes, depending on how crispy you like your potato skins.

Evenly distribute cheese and bacon bits on top of potato skins. Return skins to the oven until the cheese has melted.

Cut each potato skin in half. If desired, top with scallions and serve with sour cream and/or salsa.

MAKES 3 SERVINGS

Junk Food Face Off!

In this corner. .
Onion Rings vs. French Fries
1 medium order of onion rings (about 4.5 ounces) = 450 calories and 25g fat
1 medium order of French fries (about 5 ounces) = 415 calories and 19g fat
Ounce for ounce, onion rings have about 20 percent more calories than French fries and nearly 35 percent more fat!!!!
Milkshake vs. Ice Cream Float
1 vanilla milkshake = 670 calories and 27g fat
1 ice cream float made with vanilla ice cream = 360 calories and 14g fat
An ice cream float clocks in with 310 fewer calories and saves you 13 grams of fat! Order it made with diet soda instead of regular and you'll save another 140 calories!
Hamburger vs. Fish Sandwich
1 fast-food regular hamburger = 280 calories and 10g fat
1 fast-food fried fish sandwich = 500 calories and 23g fat
Surprise. . That fishy fried sandwich contains more than twice the fat of the burger, and it's loaded with a lot more calories, too!
Pretzels vs. Potato Chips
1 ounce pretzels = 110 calories and 1g fat
1 ounce potato chips = 155 calories and 10g fat
Choosing chips over pretzels can be a fat-astrophe, as chips typically have ten times as much fat!
Nutritional information based on averages.

lord of the onion rings
PER SERVING (entire recipe): 153 calories, 1g fat, 379mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein

Using Fiber One as a low-cal, high-fiber way to fake-fry is one of the greatest ideas I've ever had. I roll pretty much everything in F1 «breadcrumbs» and bake it. IT ROCKS!!!

Ingredients
1 large onion
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.

For the 411 on faux-frying with Fiber One, see page 113!

Directions
Preheat oven to 375 degrees.

Cut the ends off of the onion, and remove the outer layer. Cut onion into ВЅ-inch-wide slices, and separate into rings.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One «breadcrumbs» into a small dish and mix in salt, and any optional spices you like.

Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the «breadcrumbs» (give each ring a shake after the egg bath).

Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

MAKES 1 HUMONGOUS SERVING

big bopper burger stopper
PER SERVING (1 sandwich): 202 calories, 2.5g fat, 789mg sodium, 32g carbs, 6g fiber, 6g sugars, 17g protein

Ingredients
1 small hamburger bun (light, if available)
1 Boca Meatless Burger, Original
3 slices/chips dill pickle
1 slice tomato
1 leaf romaine lettuce
1 slice onion
1 teaspoon fat-free mayonnaise
1 teaspoon ketchup

MAKES 1 SERVING

HG Alternative:
Love cheese? Slap a slice of fat-free American on the bottom half of your bun. The cheesed-up version has just 233 calories!

1. Burger King Whopper w/Cheese (990 calories and 64g fat!)
2. Dairy Queen 6-piece Chicken Strip Basket w/BBQ Hot Dip (1,330 calories and 61g fat!)
3. Jack in the Box Ultimate Cheeseburger (1,010 calories and 71g fat!)
4. Carl's Jr. Double Western Bacon Cheeseburger (970 calories and 53g fat!)
5. Dairy Queen ВЅ lb. FlameThrower GrillBurger (1,030 calories and 73g fat!)
6. Arby's Classic Italian Toasted Sub (827 calories and 45g fat!)
7. Taco Bell Grilled Stuft Burrito (680 calories and 30g fat!)
8. Hardee's Monster Thickburger (1,410 calories and 107g fat!)

perfect pepperoni pizzas
PER SERVING (2 mini pizzas): 190 calories, 3g fat, 859mg sodium, 25g carbs, 6.5g fiber, 2g sugars, 20g protein

Try chopping the pepperoni up into mini pieces. That way you'll feel like you're devouring 2 little pizza pies loaded with pepperoni!

Ingredients
1 light English muffin
Вј cup shredded fat-free mozzarella cheese
8 pieces (about ВЅ ounce) turkey pepperoni
2 tablespoons canned tomato sauce
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Directions
Preheat oven to 350 degrees.

Season tomato sauce, to taste, with any of the optional ingredients. Split English muffin in half and spread sauce on both halves.

Evenly sprinkle cheese over the 2 halves and then top with pepperoni. Place muffin halves on a baking pan sprayed lightly with nonstick spray and cook for 12 to 14 minutes.

Season as you would a regular slice of pie!

MAKES 1 SERVING

Slim Down Your Pizza Slice!
How to handle the real deal. .

Order it cheese-less (if you dare!).

Choose thin crust instead of thick and you'll save countless calories per slice!

Blot your pizza before chomping into it and you'll eliminate dozens of calories and plenty of fat.

Opt for veggie toppings instead of meats (and no, friedeggplant doesn't count!).

CHEW ON THIS:

Most fast-food restaurants have menus and nutritional information on their websites, so check those out and decide what you want before you go. Arming yourself with information is key to making good food choices.

swapcorn shrimp
PER SERVING (entire recipe): 180 calories, 2.5g fat, 346mg sodium, 27g carbs, 14g fiber, 0g sugars, 25g protein

These are fantastic eaten alone, with ketchup, or with a little cocktail sauce!

Ingredients
3 ounces raw peeled and deveined shrimp, tails removed
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Salt and black pepper, to taste

For the 411 on faux-frying with Fiber One, see page 113!

Directions
Preheat oven to 350 degrees.

Pour egg substitute into a bowl and set aside.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add as much salt and black pepper as you like to the crumbs.

Make sure shrimp are as dry as possible (use a paper towel to soak up moisture). Place them in the dish with egg substitute and coat them thoroughly. Transfer shrimp to Fiber One container or bag and secure lid or seal bag. Then shake until shrimp are well coated.

Place shrimp on a baking dish sprayed with nonstick spray. Cook shrimp for 15 to 20 minutes, flipping them about halfway through, until outsides are crispy.

MAKES 1 SERVING

hot diggity chili dog
PER SERVING (1 chili dog): 109 calories, 1g fat, 632mg sodium, 17g carbs, 3.5g fiber, 3g sugars, 10g protein

Guilt-free chili dogs. . YES!!!!

Ingredients
1 fat-free or nearly fat-free hot dog (40 to 50 calories)
1 slice light bread (40 to 45 calories with about 2g fiber)
2 tablespoons low-fat turkey or veggie chili

Directions
Prepare the hot dog and chili according to package directions.

Place hot dog in the center of the bread slice and fold bread sides up around the dog.

Top with chili and, voilГ, you have your awesome chili dog!

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

fiber-ific fried chicken strips
PER SERVING (8 strips): 277 calories, 3g fat, 696mg sodium, 26g carbs, 14g fiber, 0g sugars, 47g protein

Trust me, these chicken strips will quickly become a staple in your diet. (The serving size is huge, so feel free to save some for later!)

Ingredients
6 ounces raw skinless boneless lean chicken breast, cut into 8 strips
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Вј teaspoon garlic salt
Black pepper, to taste

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and egg substitute in another.

Next, coat raw chicken—first with egg and then with crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in the oven.

Cook for 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks crispy. Enjoy!

MAKES 1 SERVING

Secrets of Fiber-Frying!

The Fiber One Breadcrumb Breakdown

Master HG's recipes, and even create a few of your own. .

Have some fun with these recipes by swapping out the egg substitute (which merely helps the crumb coating stick to the chicken) with things like hot sauce, barbecue sauce, or fat-free salad dressings. Your food will pick up some flavor but not a lot of calories!

Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.

You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).

Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, Вј cup of the crumbs is equal to ВЅ cup of the cereal.

HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!

spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein

Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)

2 slices tomato

1 leaf romaine lettuce

Вј teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (

MAKES 1 SERVING
Would You Rather. .
So you decide to do some late-night snacking. . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to:

Vacuum vigorously for about 2 hours (without breaks!)
or

Hand wash and dry dishes nonstop for well over 3 hours
or

Make and unmake the bed repeatedly for more than 4 hours straight!
Times based on estimates for a 150-pound woman.

7-layer burrito blitz
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein

ВЅ cup chopped iceberg lettuce
Вј cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese (Monterey Jack or cheddar) Salt and black pepper, to taste

MAKES 1 SERVING

This is one super-stuffed burrito! You may want to revisit «Wrap It Up Right!», our tortilla tutorial on page 79, to freshen up on the basics of building the best burritos!

HG SHOCKER!

Think salads are a safe selection at the drive-thru? Guess again. Taco Bell's Fiesta Taco Salad, with 840 calories and 45 fat grams, is pretty much the worst thing on the menu! And just a serving of the honey mustard dressing alone at Burger King contains 270 calories and 23 grams of fat!

chapter six

manly meals

guy food rocks
it takes a real man to be a hungry girl.

Sometimes you just want a stick-to-your-ribs kinda meal. A Philly Cheesesteak, a big bowl of chili, a meaty pizza, or a chicken pot pie. If it's wimpy, diet-y food you're looking for, you're in the wrong place. Ready for food so good it'll fool your husbands, guy pals, boyfriends, and brothers? Here are HG's Manly Meals!

super-svelte bacon melt
PER SERVING (1 sandwich): 201 calories, 3.5g fat, 1,165mg sodium, 24g carbs, 5g fiber, 6g sugars, 20g protein

2 slices fat-free American cheese
20 sprays I Can't Believe It's Not Butter! Spray

MAKES 1 SERVING

cheesy chicken quesadilla
PER SERVING (1 quesadilla): 240 calories, 3g fat, 705mg sodium, 24g carbs, 9g fiber, 1g sugars, 34g protein

Optional toppings: fat-free sour cream, salsa

Once cheese begins to melt, fold the cheese-only side over the other side. (Use a spatula to press down firmly, securing the quesadilla's shape.) Continue to cook for a minute or so, flipping quesadilla halfway through.

Slide your quesadilla onto a plate and top with salsa and sour cream, if you like. Enjoy!

MAKES 1 SERVING

dan good chili
PER SERVING (1 cup): 120 calories, 1g fat, 820mg sodium, 26g carbs, 6g fiber, 10g sugars, 6g protein

Dan's chili is insanely good and has become a staple at home and at the HG office. It's great alone, over Tofu Shirataki noodles, on a baked potato, as a side dish, or as a main meal. It definitely takes a lot longer to prepare than most HG recipes, but it is SO worth it! (BTW, not only is Dan the inventor of the world's best veggie chili, he's also my husband.)

Ingredients
4 Вј cups canned tomato sauce
1 cup canned diced tomatoes with green chilies
Вѕ cup canned black beans, drained and rinsed
Вѕ cup canned red kidney beans, drained and rinsed
ВЅ cup canned jalapeГ±o slices, chopped
1 cup canned sweet corn kernels, drained
1ВЅ cups chopped onions
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1Вѕ cups chopped carrots
1ВЅ cups chopped portabello mushrooms
1ВЅ tablespoons chili powder
2 teaspoons crushed garlic
1 teaspoon Worcestershire sauce
1 teaspoon ground cumin
Optional: salt

MAKES 10 SERVINGS

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

2-good twice-baked potato
PER SERVING (1 potato): 226 calories, 0.5g fat, 335mg sodium, 46g carbs, 5g fiber, 4g sugars, 9g protein

This is one of the very first guilt-free recipe swaps I ever created. And to this day, it's still one of my favorites. I've fooled close to two hundred people over the years with these twice-baked potatoes. They're as creamy and delicious as any stuffed potato out there!

Ingredients
1 medium (8-ounce) baking potato
1 slice fat-free American cheese
1 ounce fat-free liquid non-dairy creamer
Salt, paprika, and parsley, to taste

Directions
Preheat oven to 375 degrees.

Puncture potato in several places with a fork. Peel the skin off the top of the potato and then cook potato in the microwave for 6 to 8 minutes.

Once potato is cool enough to handle, scoop out the insides, leaving behind an empty potato shell. Set shell aside.

Place potato pulp in a small dish and then add cheese, creamer, and a little salt. Mash it all together until the cheese melts, leaving a creamy, cheesy mashed potato mixture.

Place potato mixture back into the potato shell and sprinkle with paprika and parsley.

Place potato in a baking dish sprayed lightly with nonstick spray and bake in the oven for 20 to 30 minutes, until top is nice and brown.

MAKES 1 SERVING

DUMP THESE CHUMPS!

Manly meals to avoid when you're out. .
Spaghetti and meatballs (900 calories and 30g fat!)
Lasagna (870 calories and 50g fat!)
Pot Roast (730 calories and 35g fat!)
Fish and Chips (1,130 calories and 55g fat!)
Ribs (1,190 calories and 70g fat!)
Nutritional information based on averages.

«meaty» thin crust pizza
PER SERVING (1 pizza): 264 calories, 4.5g fat, 1,263mg sodium, 35g carbs, 12.5g fiber, 6g sugars, 27g protein

Feel free to season your sauce with any of your favorite spices. You can even add a little bit of Splenda for a sweet pizza sauce!

Вј teaspoon garlic powder
Optional: salt, black pepper, oregano, onion powder, red pepper flakes, etc.

Directions
Preheat oven to 375 degrees.

Place tortilla in a baking pan sprayed lightly with nonstick spray and bake in the oven for 5 to 6 minutes on each side, until slightly crispy.

Combine tomato sauce and garlic powder. Season sauce to taste with the optional ingredients, if desired. Remove tortilla from oven and spread on tomato sauce.

Next, sprinkle crumbles, cheese, and grated topping evenly over sauce. Return pizza to the oven for about 5 minutes or until cheese has melted and crumbles are hot.

If you like, top pizza with optional ingredients. Use a pizza cutter or a sharp knife to cut into slices.

MAKES 1 SERVING

HG Tip:
Counting sodium? Save around 400mg by using no-salt-added tomato sauce.

t-rific turkey reuben
PER SERVING (1 sandwich): 282 calories, 7g fat, 1,448mg sodium, 35g carbs, 3.5g fiber, 6g sugars, 23g protein

Ingredients
2 slices rye bread (reduced-calorie, if available)
2 ounces (about 4 slices) Oscar Mayer 98 % fat free oven roasted turkey breast Вј cup well-drained sauerkraut
1 slice reduced-fat Swiss cheese (4 grams of fat or fewer)
4 teaspoons fat-free Thousand Island dressing
20 sprays I Can't Believe It's Not Butter! Spray

MAKES 1 SERVING

HG Tip
: Watching your salt intake? Cook up your own turkey breast and save about 500mg of sodium. Packaged deli meats are super-high in the stuff!

kickin' chicken pot pie
PER SERVING (Вјth of pie): 235 calories, 6g fat, 723mg sodium, 26g carbs, 3.5g fiber, 6g sugars, 18g protein

This chicken pot pie is a surprisingly authentic swap for the real thing. The reduced-fat crescent topping is the best part. Yum!

Directions
Preheat oven to 350 degrees.

Cook chicken pieces for several minutes in a pan spritzed with nonstick spray, until chicken is light brown (cooked but still tender). Set aside.

Heat frozen veggies in the microwave according to package instructions.

Mix chicken, vegetables, and soup together, and then place in a 9-inch round baking dish sprayed with nonstick spray. Place dish in the oven and bake for about 30 minutes or until mixture is hot and bubbly, stirring halfway through.

While dish is cooking, unroll 3 crescent rolls. Use your hands to combine pieces into one large ball of dough. With a rolling pin, roll dough out (super-thin) into a circle just large enough to fit inside the dish (a little less than 9 inches wide).

Add dough to the top of the mixture and cook for an additional 15 to 20 minutes, until top is golden brown.

MAKES 4 SERVINGS

Dig hearty meat-packed pies? Check out the Squash-tastic Shepherd's Pie on page 278 in the butternut squash section of the «Fun With. .» chapter!

Would You Rather. .

It doesn't get any manlier than inhaling an entire chicken pot pie. But if you decide to eat the real deal (instead of HG's slimmed-down swap), it can easily cost you 850 calories and 50 plus grams of fat! To burn that off, you'd have to:

Spend 2 whole hours shoveling your way out of a snowstorm
or

Manually mow the lawn for more than 2 hours straight
or

Rake leaves vigorously for about 3 hours!
Times based on estimates for a 150-pound woman.
sloppy janes
PER SERVING (1 sandwich): 271 calories, 3g fat, 835mg sodium, 32g carbs, 3g fiber, 8g sugars, 31g protein

Heads Up! These Sloppy Janes are a little sweet because, well, that's the way I like ' em! If you don't like yours sweet, feel free to leave out the Splenda.

Ingredients
1 pound raw extra-lean ground turkey
5 small hamburger buns (light, if available)
ВЅ cup chopped onions
ВЅ cup chopped red bell peppers
1 cup canned tomato sauce
Вѕ cup canned no-salt-added tomato sauce
2 tablespoons tomato paste
1ВЅ tablespoons Splenda No Calorie Sweetener (granulated)
1 tablespoon red wine vinegar
1 tablespoon Worcestershire sauce
1 teaspoon steak seasoning blend, dry
Dash of salt

MAKES 5 SERVINGS

CHEW ON THIS:

More than half a billion pounds of bacon are produced in the U.S. each year. You don't want to know how many calories and fat grams that adds up to!

crazy-good turkey taco meatloaf
PER SERVING (1/6th of loaf): 127 calories, 1g fat, 688mg sodium, 7g carbs, 0.5g fiber, 2g sugars, 22g protein

This turkey taco meatloaf is addictive! Once you start eating it, it's hard to stop. Luckily, it's super-low in calories and packed with good-for-you stuff.

Ingredients
1 pound raw extra-lean ground turkey
2 slices fat-free cheddar cheese
ВЅ cup shredded fat-free cheddar cheese
ВЅ cup canned sweet corn kernels
Вј cup chopped green bell peppers
Вј cup chopped onions
ВЅ cup salsa
ВЅ packet of taco seasoning mix, dry

Directions
Preheat oven to 375 degrees.

Cook peppers and onions for 3 minutes over medium heat in a pan sprayed with nonstick spray.

In a large bowl, combine onions and peppers with turkey, corn, and seasoning mix. Spread half of the mixture evenly into the bottom of a loaf pan (about 9» Г- 5») sprayed with nonstick spray.

Layer the two slices of fat-free cheese on top of the mixture (try to keep slices away from the pan's edges). Evenly top with the remaining meat mixture.

Pour the salsa over the top of the loaf. Cook in the oven for 30 minutes.

Top loaf with shredded cheese. Return loaf to the oven and cook for another 15 minutes.

MAKES 6 SERVINGS

CHEW ON THIS:

Meatloaf recipes first appeared in American cookbooks in the 1880s!

meat-lovers' cheesy pasta
PER SERVING (entire recipe): 301 calories, 3.5g fat, 1,277mg sodium, 20g carbs, 7.5g fiber, 6g sugars, 49g protein

Ingredients
1 package House Foods Tofu Shirataki, Spaghetti Shape
3 ounces cooked boneless skinless lean chicken breast, cut into bite-sized pieces 1ВЅ ounces ground-beef-style soy crumbles, thawed if previously frozen

Combine noodles, chicken, crumbles, cheese, tomato sauce, and garlic powder, and mix well.

Microwave entire dish for 1 additional minute. Season to taste with salt and black pepper. Enjoy your feast!

MAKES 1 SERVING

HG Tip:
Sodium counters can save about 600mg of the stuff by using no-salt-added tomato sauce
—
just remember to season it up!

phenomenal philly cheesesteak
PER SERVING (1 sandwich): 301 calories, 9g fat, 588mg sodium, 28g carbs, 0.5g fiber, 7g sugars, 26g protein

This Philly Cheesesteak is as good as (if not better than!) any you'd find ANYWHERE (including Philadelphia).

Ingredients
3 ounces raw lean filet beefsteak
1 hot dog bun
1 slice fat-free American cheese

MAKES 1 SERVING
STEAK 101—Tips 'n Tricks!
All steaks are NOT created equal. Know your beef. .

This recipe was co-developed with Weight WatchersВ®.

Are you a taco-lover? You'll FREAK over these!!!

Ingredients
2 small corn tortillas
4 ounces raw boneless skinless lean chicken breast, cut into strips ВЅ small onion, sliced
Вј large red bell pepper, sliced

1 tablespoon salsa
1 teaspoon chopped cilantro
Salt and black pepper, to taste

Directions
Spray a pan with nonstick spray and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
Add pepper slices to the pan and continue to cook for an additional 2 minutes until veggies are a little crisp. Remove veggies from the pan and place them in a bowl.
Cook chicken strips in the pan until cooked throughout and then add them to the bowl with the onions and peppers.
Heat tortillas in the pan for 20 seconds on each side. Remove and plate tortillas.
Season the onions, peppers, and chicken to taste with salt and black pepper, and then place them evenly into the center of each tortilla.
Place one slice of avocado on each tortilla. Finish by topping with lettuce, cheese, sour cream, salsa, and cilantro. Roll 'em up and enjoy!
MAKES 1 SERVING
В© 2008 Weight Watchers International, Inc. All rights reserved.

party amp; holiday foods
it's my party and I'll chew if I want to.

Some people believe that you should never serve guilt-free foods at parties, family gatherings, or holiday get-togethers. Those people have clearly not been exposed to the recipes in this chapter. These are so good that no one will ever know they're not LOADED with tons of fat and calories. There's nothing fake-tasting or diet-y about any of these crowd-pleasers. Promise!

hg's de-pudged pigs in a blanket
PER SERVING (4 pigs in a blanket): 134 calories, 5g fat, 652mg sodium, 16g carbs, 0g fiber, 3g sugars, 8g protein

Ingredients
8 fat-free or nearly fat-free hot dogs (40 to 50 calories each)
1 can (8 servings) Pillsbury Reduced Fat Crescent Rolls refrigerated dough

Directions
Preheat oven to 375 degrees.

Cut each hot dog into 4 even pieces.

Take 1 of the 8 triangle-shaped portions of the dough and stretch or roll it out slightly, making it into a larger triangle. Then cut this piece of dough into 4 long, narrow triangles. Beginning at the base of each of these triangles, roll 1 hot dog piece up in each triangle until the point of the triangle wraps around the center. Place your blanketed pigs on a large, ungreased baking pan and repeat entire process 7 more times with remaining dough and hot dog pieces. (Be sure to evenly space them, as the dough will expand while baking.)

Place pan in the oven and cook for about 12 minutes, until dough appears slightly browned and crispy. Enjoy!
MAKES 8 SERVINGS

For a pic of this recipe, see the photo insert. Yay! merry marinated veggies
PER SERVING (1 cup): 58 calories, 1g fat, 22mg sodium, 11g carbs, 1.5g fiber, 10g sugars, 1g protein

These veggies taste even better the second day!

Ingredients
1 large cucumber, thinly sliced
1 medium red bell pepper, thinly sliced
1 medium zucchini, halved lengthwise and cut into ВЅ-inch-wide strips 1 cup thinly sliced red onions
1 cup balsamic vinegar
1 teaspoon olive oil
4 no-calorie sweetener packets
Salt and black pepper, to taste

Directions
Combine vinegar, oil, and sweetener with 1 cup of water.
Place all veggies in a separate dish. Cover veggies with vinegar marinade and stir. Cover dish and refrigerate for at least 1 day.
Season to taste with salt and black pepper.
MAKES 5 SERVINGS
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
snack-tastic holiday mix
PER SERVING (1 cup): 132 calories, 3g fat, 137mg sodium, 28g carbs, 5g fiber, 9g sugars, 2g protein

This stuff is so good, it's gonna take a lot of restraint to not down it all in one sitting. So invite some friends over ASAP to share it with you!

Ingredients
2 cups puffed corn cereal (like Kix)
ВЅ cup Fiber One bran cereal (original)
1 ounce (about 1 cup) crispy freeze-dried apples
3 tablespoons Splenda No Calorie Sweetener (granulated)
1ВЅ tablespoons light whipped butter or light buttery spread
1 tablespoon light corn syrup
ВЅ teaspoon cinnamon
1 tablespoon sliced almonds

Directions
Since this is a quickie recipe, it's best to have all ingredients measured out and ready to go before starting, in order to avoid burning. Begin by setting out a large piece of foil for the recipe to cool on after it's prepared.
In a medium saucepan, combine butter, Splenda, corn syrup, and cinnamon. Stir while cooking over low heat. Once mixture is thoroughly blended and bubbling, stir in both cereals and coat them with the mixture. Continuously stir for about 2ВЅ minutes, until cereal mix looks well coated and toasty.
Mix in apple crisps and almonds, and then immediately remove from heat. Spread mixture out on foil until cool.
MAKES 4 SERVINGS
HG HOLIDAY SHOCKER!
A slice of that pecan pie sounds delicious, but it likely has at least 600 calories and more than 30 grams of fat. That pie is packing more than just pecans!
jalapeГ±o swappers
PER SERVING (5 poppers): 126 calories, 1g fat, 425mg sodium, 22g carbs, 8g fiber, 4g sugars, 14g protein

These poppers are so good, your guests will never know they're low in fat and calories! But remember to remove all the seeds — they're super-spicy!

Ingredients
5 fresh whole jalapeГ±os
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Вј cup fat-free cream cheese
Вј cup shredded fat-free cheddar cheese
Optional: salt, black pepper, garlic powder
For the 411 on faux-frying with Fiber One, see page 113!

Directions
Preheat oven to 350 degrees.
Halve the jalapeГ±os lengthwise and remove the seeds, stems, and membranes. Be very careful when handling jalapeГ±os. Wash your hands frequently and well, and avoid touching your face and eyes. Wash halves and dry them very well. Set aside.
Stir together cream cheese and shredded cheese. If you like, season cheese mixture with salt, black pepper, and/or garlic powder.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. If you like, season crumbs with salt, black pepper, and/or garlic powder. Place crumbs in one small dish and egg substitute in another.
Stuff each jalapeГ±o half with the cheese mixture. Next, carefully coat both sides of each jalapeГ±o half, first with egg substitute and then with Fiber One crumbs.
Place jalapeГ±os on a baking pan sprayed with nonstick spray and place in the oven. Cook for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers).
MAKES 2 SERVINGS 10 °Calories—This or That?
Looking for a 100-calorie party food? Would you rather have. .
6 chilled shrimp dipped in cocktail sauce or 1 breaded, fried shrimp with sweet and sour sauce?
3 whole cups of popcorn or 2 tablespoons of mixed nuts?
1 full skewer of grilled chicken or 1 tiny triangle of a chicken quesadilla?
10 baked tortilla chips with a side of salsa or 1 loaded nacho?
A plate full of crisp veggies with some spinach dip or 1 mini spinach quiche?
Nutritional information based on averages.save-the-day stuffing
PER SERVING (1 cup): 89 calories, 1.5g fat, 275mg sodium, 17g carbs, 4g fiber, 4g sugars, 5g protein

1 cup chopped celery
1 cup chopped mushrooms
1 cup fat-free broth (chicken or vegetable), at room temperature
Вј cup fat-free liquid egg substitute
1 tablespoon light whipped butter or light buttery spread
2 teaspoons minced garlic
Salt, black pepper, rosemary, and thyme, to taste

Preheat oven to 350 degrees.
Cut bread into ВЅ-inch cubes. Spray a medium baking dish with nonstick spray and place bread cubes evenly along the bottom of the dish.
In a medium pot, combine broth, celery, and onions. Cook for 8 minutes over medium heat.
Remove pot from heat and add mushrooms and garlic. Season mixture to taste with salt, black pepper, rosemary, and thyme. Let cool for several minutes.
Add egg substitute and butter to veggie/broth mixture and stir. Pour mixture into the baking pan, evenly covering bread cubes. Mix gently with a fork. Bread cubes should be moist, but not saturated. If necessary, add 1 to 2 tablespoons of water and then mix again.
Cover with foil and cook dish in the oven for 20 minutes.
Remove foil and fluff and rearrange stuffing. Return dish to oven, uncovered, and cook for an additional 15 minutes.
MAKES 5 SERVINGS
HG Tip:Zazzle up your stuffing by adding any of the following to it before baking: 1 ounce of raisins, 1 medium pear (chopped), 2 tablespoons of sliced almonds, 1 ounce of sweetened dried cranberries, or 1 medium Granny Smith apple (chopped). Each one adds less than 20 calories to each serving!
party poppin' trail mix
PER SERVING (1 generous cup): 118 calories, 3.5g fat, 83mg sodium, 22g carbs, 5g fiber, 9g sugars, 4g protein

Ingredients
2 cups popped 94 % fat-free kettle corn microwave popcorn
1 cup puffed corn cereal (like Kix)
ВЅ cup Fiber One bran cereal (original)
2 ounces chocolate-covered soy nuts
1 ounce (about 1 cup) freeze-dried fruit

Directions
Combine all ingredients and give 'em a shake. Wasn't that easy?
MAKES 5 SERVINGS

cheesy dog tortilla roll-ups
PER SERVING (2 pieces): 78 calories, 1g fat, 476mg sodium, 10g carbs, 3g fiber, 1g sugars, 9g protein

These are awesome (and easy-to-make) mini hors d'oeuvres!

Ingredients
2 fat-free or nearly fat-free hot dogs (40 to 50 calories each)
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) Вј cup shredded fat-free cheese (cheddar or American)

Directions
Microwave hot dogs according to directions on package.
Slice tortilla in half. Sprinkle cheese evenly on top of both halves, avoiding the edges. Heat tortilla halves in the microwave for about 20 seconds, until cheese is just slightly melted.
Immediately roll 1 hot dog in each cheesed-up tortilla half by placing the dog at the straight side of the tortilla and then rolling it up tightly.
Toast roll-ups in the toaster oven until desired crispiness is reached. Slice each roll-up into thirds, and then serve with toothpicks.
MAKES 3 SERVINGS
rockin' lean bean casserole
PER SERVING (1/10th of casserole): 76 calories, 2g fat, 431mg sodium, 13g carbs, 3.5g fiber, 4g sugars, 3g protein

This recipe will rock your holiday world! The key here is to find really awesome onion-flavored soy crisps.

One 8-ounce can sliced water chestnuts, drained
1 ounce (about 25 pieces) onion-flavored soy crisps, crushed

Directions
Preheat oven to 325 degrees.
Make sure green beans are thoroughly drained and completely dry—use a towel if you need to. Then place half of the green beans in a casserole dish (a 2-to 3-quart rectangular one works best).
Pour 1 can of the soup evenly on top of the layer of green beans. Place half of the sliced water chestnuts over the soup layer.
Cover with remaining green beans and then top with the rest of the soup. Evenly top with the remaining water chestnuts. Place dish in the oven and cook for 45 minutes.
Top with crushed soy crisps and return dish to the oven for another 10 minutes or so, until crisps turn golden brown.
MAKES 10 SERVINGS
TOP ATE Party Survival Tips
Hungry Girl's guide to food-happy festivities. .
1. Never show up super-hungry. Eat something light before you head to the party.
2. Wear fitted party clothes. Doing so will help keep you from shamelessly stuffing too much food down your gullet!
3. Drink 1 to 2 glasses of water right before or right after you arrive at the party. This will help you feel fuller and curb cravings.
4. Don't eat anything during your first 20 to 30 minutes at the party. Mingle, socialize, and don't stand on top of the food.
5. Don't get caught empty-handed. Always have a drink in one hand (stick to no-cal beverages for most of the night!) and maybe a little clutch purse in the other. This way you'll be less likely to graze, because your hands will be full.
6. Don't deprive yourself. It's okay to enjoy some treats, just remember to do so in moderation.
7. Make a deal with yourself. Only after eating 5 pieces of something «good» (like veggies from the veggie tray), allow yourself to indulge in one piece of something «bad» (like cookies or candy). You'll likely fill up before you even hit round 2 of the bad stuff!
8. Watch what you drink. Eggnog, spiced cider, and hot cocoa can all be diet-busting disasters and a complete waste of calories. You are better off reaching for water or other no-calorie drinks.
rockin' restaurant spinach dip
PER SERVING (3 heaping tablespoons): 72 calories, 1g fat, 310mg sodium, 9g carbs, 1g fiber, 4g sugars, 7g protein

This dip is so good, it may actually bring tears to your eyes. It's great with pita chips, mixed into egg whites, or stirred into Tofu Shirataki noodles!

4 ounces fat-free block cheese (any kind)
3 tablespoons plus 1 teaspoon reduced-fat Parmesan-style grated topping

1 ounce light soymilk
2 tablespoons minced shallots
1 teaspoon minced garlic
Salt and black pepper, to taste

Directions
Preheat oven to 325 degrees.
Cook garlic and shallots over medium heat in a pan sprayed with nonstick spray, until softened but not burned (a minute or two). Set aside.

In a medium saucepan, melt block cheese over a low flame with the soymilk, stirring occasionally.
Once cheese has melted and the mixture is well blended, add mayo, sour cream, and Parmesan. Stir until thoroughly mixed (still over low heat).
Next, add garlic, shallots, and water chestnuts and stir. Add spinach to the pot and mix thoroughly.
Spoon dip into a medium casserole dish and bake in the oven for 20 to 25 minutes.
VoilГ! Your spinach-y masterpiece is complete. Season to taste with salt and black pepper.
MAKES 8 SERVINGS

HG HOLIDAY SHOCKER!

What's a party without chips and dip? While that onion dip might seem like a good choice, be aware that just 2 measly little tablespoons contain about 60 calories and 6 grams of fat. That's only about 2 chips' worth!
no-nonsense nog
PER SERVING (1 cup): 98 calories, 2g fat, 382mg sodium, 13g carbs, 0.5g fiber, 6g sugars, 6g protein

Ingredients
5 cups light vanilla soymilk
1 small (4-serving) package sugar-free fat-free vanilla instant pudding mix 6 no-calorie sweetener packets
1 teaspoon imitation rum extract
ВЅ teaspoon nutmeg

MAKES 5 SERVINGS

HG HOLIDAY SHOCKER!
A cup of eggnog usually clocks in with more than 400 calories and 20 grams of fat. Eeek!
guilt-free dirt amp; worms surprise
PER SERVING (

This is the perfect recipe for Halloween or kids' birthday parties.

4 sheets (16 crackers) chocolate graham crackers, crushed
12 gummy worms, chopped into thirds

MAKES 8 SERVINGS
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
amazing ate-layer dip
PER SERVING (about 1 cup): 105 calories, 0.5g fat, 323mg sodium, 19g carbs, 4g fiber, 3g sugars, 7g protein

This dish is delicious served hot or cold. The seasoned butternut squash layer is the perfect swap for refried beans!

Ingredients
4 cups shredded iceberg lettuce
2ВЅ cups peeled and cubed butternut squash
2 cups cherry tomatoes, chopped
1 cup diced onions
1 cup canned black beans, heated (if desired)
4 ounces ground-beef-style soy crumbles, thawed if previously frozen 4 ounces roasted red peppers (not packed in oil), chopped
ВЅ cup fat-free sour cream
Вј cup shredded fat-free cheddar cheese
3ВЅ teaspoons taco seasoning mix, dry
Optional: salt, black pepper, lime juice
For the 411 on getting perfectly cubed squash, take a peek at «Butternut Squash Basics» on page 279!

MAKES 8 SERVINGS

For a pic of this recipe, see the photo insert. Yay! Would You Rather. .
The family holiday party is here. At the cocktail hour, you chow down on six hors d'oeuvres (adding up to about 350 calories and 25 grams of fat!). And that's before one bite of your dinner! Just to burn off the calories in those hors d'oeuvres, you would have to:

Dance embarrassingly fast with your cousin for a little more than an hour or

Clean up post-party for 1ВЅ hours (with no company or help. . sad!) or

This recipe was inspired by HG's pals over at the Mushroom Council. It makes an awesome party starter if you cut the «skins» into wedges and then serve them with toothpicks.

Ingredients
4 large portabello mushroom caps
2 slices (about 1 ounce) extra-lean turkey bacon

1 tablespoon minced scallions
Вј teaspoon salt

teaspoon black pepper

Directions
Preheat oven to 450 degrees.
Over medium heat, cook bacon strips, in a pan sprayed with nonstick spray, until crispy (about 5 minutes). Once cool enough to handle, crumble bacon into small pieces and set aside.
Line a baking pan with foil and spray lightly with nonstick spray. Wipe mushrooms clean with a moist paper towel and then let them dry.
Spritz caps lightly with nonstick spray (mist both sides as well as mushroom edges). Sprinkle the flat side with salt and black pepper, and then place, rounded-side down, on the baking pan.
Divide cheese among mushroom caps. Bake for 10 minutes in the oven or until cheese melts and edges begin to brown.
Remove pan from oven and sprinkle bacon, tomato, and scallions over mushrooms.
Return pan to oven and cook for an additional 5 minutes or until mushrooms are thoroughly heated.
MAKES 4 SERVINGS
HG HOLIDAY SHOCKER!

Stuffed mushrooms may seem like a great option (they are vegetables, right?!), but just 6 small stuffed mushrooms at your average party can contain as much as 400 calories and 30 grams of fat! Yuck!
crazy-creamy crab-stuffed mushrooms
PER SERVING (4 mushrooms): 53 calories, 1g fat, 323mg sodium, 5g carbs, 1g fiber, 2g sugars, 7g protein

Ingredients
12 medium (about 2 inches wide) brown mushroom caps
2 ounces drained white crabmeat
2 tablespoons minced celery
2 tablespoons minced red bell peppers
1 wedge The Laughing Cow Light Original Swiss cheese
1 tablespoon fat-free sour cream
1 tablespoon fat-free cream cheese
2 teaspoons fat-free cheese-flavored sprinkles

Directions
Preheat oven to 375 degrees.

Wipe mushrooms clean with a damp paper towel and then dry them with a dry paper towel. Place, rounded-side down, on a baking dish sprayed lightly with nonstick spray.
In a small dish, thoroughly combine all other ingredients. Evenly spoon crab mixture into the mushroom caps.
Place baking dish in the oven for 10 to 12 minutes, until mushrooms are hot. Enjoy the creamy, crab-tastic goodness!
MAKES 3 SERVINGS
yummy yummy eggplant goo
PER SERVING (Вј cup): 37 calories, 1g fat, 295mg sodium, 7g carbs, 2.5g fiber, 3g sugars, 1g protein

This veggie-packed dip is a party must! It's great with warm pita pieces or cut-up veggies. But don't be surprised if you find some guests hovering over the bowl eating it straight. I keep this dish in the fridge and eat it in egg scrambles, on salads and sandwiches, and as a side dish. YUM!!! (Pssst. . it's not really a goo — I just liked the name!)

Ingredients
1 medium eggplant, peeled and cut into 1-inch cubes
1 medium red onion, chopped
ВЅ red bell pepper, chopped
ВЅ yellow bell pepper, chopped
Вј cup halved cherry tomatoes
1 tablespoon chopped garlic
1 tablespoon tomato paste
ВЅ tablespoon olive oil
1 teaspoon salt
Вј teaspoon black pepper

Directions
Preheat oven to 400 degrees.
Arrange all vegetables in a baking pan sprayed with nonstick spray. Sprinkle with garlic, olive oil, salt, and black pepper. Toss well.
Place pan in the oven and roast for about 40 minutes (until vegetables are tender), mixing occasionally.
Once cool enough to handle, place the contents of the pan into a blender with the tomato paste. Pulse several times until dip is chunky. (Do not process until smooth.)
MAKES 8 SERVINGS
i can't believe it's not sweet potato pie
PER SERVING (Вјth of pie): 113 calories, 0.5g fat, 263mg sodium, 26g carbs, 1.5g fiber, 8g sugars, 5g protein

You may want to make a double batch of this stuff. It always goes fast at parties!

1 teaspoon cinnamon
ВЅ teaspoon vanilla extract
Вј teaspoon salt

cup miniature marshmallows

Directions
Preheat oven to 350 degrees.
Use a sharp knife to remove both ends of the squash. Peel squash and cut into large chunks, removing seeds.

Fill a large, microwave-safe dish with ВЅ inch of water. Place squash into the dish and cover. Microwave for about 8 minutes and then drain (squash should be tender enough to mash, but not overcooked).
With a potato masher, food processor, or fork, mash squash thoroughly. Measure out 2 generous cups, lightly packed, and place in a baking dish.
Add all ingredients except for the marshmallows to the dish. Mix ingredients thoroughly, but do not over-stir (squash should still be pulpy). Bake in the oven for 45 to 50 minutes, until solid and not liquidy.
Top the «pie» with mini marshmallows. Return to the oven for 5 minutes or until marshmallows begin to brown. Allow to cool before serving.
MAKES 4 SERVINGS
For b-nut squash cooking tips (and more squash-tastic recipes), visit the butternut squash section of the «Fun With. .» chapter on page 276!

HG HOLIDAY SHOCKER!

Sweet potato pie often has about 350 calories and 16 grams of fat per slice. And remember, it's just a SIDE DISH.
sassy veggie egg rolls
PER SERVING (2 pieces): 82 calories, 0.5g fat, 285mg sodium, 18g carbs, 1.5g fiber, 3g sugars, 3g protein

Ingredients
12 large square egg roll wrappers
2 cups shredded cabbage
1 cup chopped onions
ВЅ cup shredded carrots
ВЅ cup chopped bean sprouts
ВЅ cup chopped celery
ВЅ cup canned pineapple in juice, chopped
ВЅ cup canned sliced water chestnuts, chopped
Вј cup light or low-sodium soy sauce
2 tablespoons minced garlic
Salt and black pepper, to taste

Directions
Preheat oven to 350 degrees.
Place cabbage in a microwave-safe dish with 2 tablespoons of water and microwave for 3 minutes. Drain water and transfer cabbage to a large bowl.
Add all other ingredients to the bowl, except for the wrappers, and mix well. Season to taste with salt and black pepper. Set aside.
Place two egg roll wrappers on a clean, dry surface. Evenly place 2 heaping spoonfuls of the veggie mixture (1/12th of the total mixture) onto each wrapper, in rows a little below the center of each square. Moisten all four edges of each wrapper with water by dabbing your fingers in water and going over the edges smoothly.
Fold the sides of each wrapper about three-quarters of an inch toward the middle to keep the mixture from falling out of the sides. Then roll the bottom of each wrapper up around the mixture and continue rolling until you reach the top. Seal the outside edge once more with a dab of water.
Repeat process with all other wrappers, making sure you have a clean, dry surface each time. Place all of the egg rolls onto a large baking pan sprayed with nonstick spray.
Lightly spray the tops of the egg rolls with nonstick spray. Bake in the oven for about 25 minutes, until golden brown. Allow to cool slightly and then cut each egg roll in half.
MAKES 12 SERVINGS
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.

chapter eight

chocolate 911

all things chocolate
kick your chocolate cravings to the curb.

Did you know that 50 percent of all food cravings are for chocolate? That's astounding, yet not at all surprising. This chapter is jam-packed with recipes that will help fulfill all of your chocolate dreams and satisfy any chocolate craving you might have—whether it's for cake, fudge, brownies. . whatever! One word of advice: Do not eat all of these things at one time. That, of course, would be a terrible idea. But do have fun with these recipes, and go chocolate crazy!

chilly chocolate cheesecake nuggets
PER SERVING (2 nuggets): 42 calories, 0.5g fat, 130mg sodium, 7g carbs, 0g fiber, 2g sugars, 3g protein

Ingredients
Вѕ cup Cool Whip Free
Вј cup plus 1 tablespoon fat-free cream cheese, softened
One 25-calorie packet diet hot cocoa mix
1 tablespoon sugar-free chocolate syrup
1 tablespoon Splenda No Calorie Sweetener (granulated)

MAKES 5 SERVINGS
HG SHOCKER!
Romano's Macaroni Grill serves up New York Cheesecake with Caramel Fudge sauce. It clocks in with an alarming 1,610 calories and 96 grams of fat—and that's just for one slice, not the entire cake!
dreamy chocolate peanut butter fudge
PER SERVING (1 piece): 65 calories, 1g fat, 57mg sodium, 14g carbs, 1g fiber, 9g sugars, 1g protein

It may seem weird to use brownie mix to make faux fudge, but trust me — this recipe totally ROCKS!!!

2 tablespoons reduced-fat peanut butter, at room temperature

Directions
Preheat oven to 350 degrees.
Combine pumpkin with the brownie mix in a large bowl and stir until smooth (batter will be very thick, but don't add anything else!).
Spray a square baking pan (9» Г- 9» works best) with nonstick spray and pour in the mixture. Spoon peanut butter on top and use a knife to swirl it around the top of the batter. Bake in the oven for 35 minutes. (The batter will remain very thick and fudgy, and it should look undercooked.) Allow to cool.
Cover pan with foil and place pan in the fridge for at least 2 hours. Cut into 36 squares.
MAKES 36 SERVINGS
Heads Up!The Betty Crocker brownie mix used in this recipe is the best, since it's super-low in fat and contains fiber. Feel free to swap the stuff for your fave brownie mix, but nutritional information may vary.

For a pic of this recipe, see the photo insert. Yay! chocolate-coated mousse-cream cones
PER SERVING (1 cone): 84 calories, 1g fat, 134mg sodium, 20g carbs, 0.5g fiber, 2g sugars, 1g protein

Ingredients
2 cake/flat-bottom ice cream cones
1 Jell-O Sugar Free Pudding Snack (any flavor)
2 tablespoons sugar-free chocolate syrup, at fridge temperature ВЅ cup Cool Whip Free
Optional topping: additional sugar-free chocolate syrup

Remove cones and mousse mixture. Spoon mousse evenly into and on top of cones. If desired, top each cone with a drizzle of chocolate syrup!
MAKES 2 SERVINGS
Heads Up!After trying these, you may not crave ice cream ever again.
CHEW ON THIS:
Chocolate syrup was used to represent blood in the famous 45-second shower scene in Alfred Hitchcock's movie Psycho.
HG Dilemma!
Are those candy bars worth the calories?
VICE: at the office, you grab one of those fun-sized candy bars from the bowl at the receptionist's desk—all 5 times you pass by it. (500 calories!)
PRICE: like to tidy up? you'd have to organize your desk, straighten papers, and file documents for an additional 4 hours to get rid of those 500 calories!
Nutritional information based on averages.pb 'n chocolate bread pudding bonanza
PER SERVING (Вјth of recipe): 162 calories, 5.5g fat, 208mg sodium, 22g carbs, 2.5g fiber, 12g sugars, 8g protein

Warning: This stuff's so good, it may make your head explode!

2 tablespoons semi-sweet mini chocolate chips
2 tablespoons brown sugar (not packed)
Optional: fat-free whipped topping

Directions
Preheat oven to 350 degrees.
Place toasted bread cubes into a 1-quart baking dish sprayed with nonstick spray and sprinkle chocolate chips evenly on top.

In a blender, combine soymilk, egg substitute, peanut butter, and brown sugar. Process at medium speed until smooth. Pour mixture over bread cubes, making sure all the bread cubes are covered. Let stand for 5 minutes.
Place dish in the oven and bake for 45 to 50 minutes, until pudding is firm.
This is best when served warm. If you like, add some whipped topping before serving.
MAKES 4 SERVINGS

CHEW ON THIS:

Chocolate contains the chemicals theobromine, methylxanthine, and phenylethylamine. These chemicals are known for their ability to produce a sense of happiness and well-being.
chilly chocolate mousse crepes
PER SERVING (1 crepe): 52 calories, 1g fat, 87mg sodium, 10g carbs, 0g fiber, 2g sugars, 2g protein

These don't always make it to the pan. They're pretty awesome straight from the freezer!

Ingredients
2 ready-to-use dessert crepes (30 to 50 calories each)
1 Jell-O Chocolate Vanilla Swirl Sugar Free Pudding Snack
ВЅ cup Cool Whip Free

Directions
Place Cool Whip and pudding in a bowl and stir until blended.
Gently tear or cut each crepe in half. Into the center of each crepe half, spoon one-quarter of the pudding mixture. Fold crepes envelope style (sides in first), ensuring that there is nowhere for the mixture to seep out. Place crepes in the freezer for at least 1 hour.
Spray a pan with nonstick spray and heat over a medium-low flame. Beginning with the seam-sides facing up, heat crepes for 1 minute. Carefully turn crepes over and heat for an additional minute.
Crepes will be slightly browned 'n toasty on the outside, but cool 'n creamy on the inside!
MAKES 4 SERVINGS
HG Tip:Find ready-to-use dessert crepes in the produce section of the supermarket.
ooey gooey chocolate cherry muffins
PER SERVING (1 muffin): 131 calories, 0.5g fat, 121mg sodium, 35g carbs, 3.5g fiber, 24g sugars, 3g protein

A box of No Pudge! Fat Free Fudge Brownie Mix is the perfect amount for this recipe. But feel free to use 12 servings (about 2

Ingredients
1 box No Pudge! Original Fat Free Fudge Brownie Mix
1 cup Fiber One bran cereal (original), crushed

cup light cherry pie filling Вј cup light vanilla soymilk

Directions
Preheat oven to 400 degrees.
In a bowl, mix all of the ingredients together. Place batter evenly into a 12-cup muffin pan sprayed with nonstick spray or lined with baking cups. Bake in the oven for 20 minutes.
MAKES 12 SERVINGS
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
freakishly good frozen hot chocolate
PER SERVING (entire recipe): 58 calories, 0.5g fat, 184mg sodium, 10g carbs, 1g fiber, 5g sugars, 3g protein

This recipe was inspired by the world-famous (and insanely delicious) frozen hot chocolate served at NYC's Serendipity3.

Ingredients
One 25-calorie packet diet hot cocoa mix
Вј cup light vanilla soymilk
ВЅ ounce sugar-free calorie-free syrup (white chocolate or vanilla) 1 teaspoon sugar-free chocolate syrup
2 no-calorie sweetener packets
2 tablespoons Fat Free Reddi-wip
5 to 8 ice cubes or 1 cup crushed ice

Pour mix into a blender and add ice. Blend on the highest speed for about 45 seconds or until well blended. Pour into a tall mug. Finish off with whipped topping.
MAKES 1 SERVING
TOP ATE Health Benefits of Chocolate
«Ate» great reasons to indulge. .
1. Dark chocolate is full of antioxidants, which can help lower blood pressure.
2. Heart-healthy flavonols promote blood flow.

yum yum brownie muffins
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein

It may seem odd to use nothing but pumpkin and cake mix for this recipe, but it works perfectly well. Hope you love it!

Ingredients
1 box devil's food cake mix (about 18 ounces)
One 15-ounce can pure pumpkin

Directions
Preheat oven to 400 degrees.
Mix the two ingredients together. Don't add anything else that may be mentioned on the box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!

Place batter into a 12-cup muffin pan lined with baking cups or sprayed with nonstick spray. Place pan in the oven and bake for 20 minutes.
MAKES 12 SERVINGS
hot 'n nutty liquid brownie
PER SERVING (entire recipe): 50 calories, 1.5g fat, 146mg sodium, 8g carbs, 1g fiber, 6g sugars, 2g protein

Ingredients
One 25-calorie packet diet hot cocoa mix
ВЅ ounce sugar-free calorie-free hazelnut syrup
1 teaspoon semi-sweet mini chocolate chips
Optional: Fat Free Reddi-wip

Next, pour in the hazelnut syrup and stir. If desired, top with some whipped topping.
MAKES 1 SERVING
For Weight Watchers POINTSВ® values and photos of all the recipes in this book, check out hungry-girl.com/book.
chocolate pudding crunch explosion
PER SERVING (entire recipe): 139 calories, 2.5g fat, 288mg sodium, 30g carbs, 1.5g fiber, 4g sugars, 4g protein

Ingredients
1 Jell-O Sugar Free Chocolate Pudding Snack
3 caramel mini rice cakes or soy crisps, crushed
1 regular thin pretzel twist (or 4 minis), crushed
ВЅ sheet (2 crackers) low-fat honey graham crackers, crushed 2 tablespoons Fat Free Reddi-wip

MAKES 1 SERVING

upside-down chocolate cream pie
PER SERVING (entire recipe): 135 calories, 2.5g fat, 280mg sodium, 30g carbs, 1.5g fiber, 5g sugars, 3g protein

Ingredients
1 Jell-O Sugar Free Chocolate Pudding Snack
1 sheet (4 crackers) low-fat honey graham crackers, crushed 2 tablespoons Cool Whip Free

MAKES 1 SERVING
CHEW ON THIS:
The average American consumes about 11.7 pounds of chocolate each year. That breaks down to about half an ounce a day (not too bad!).
death by chocolate cupcakes
PER SERVING (1 cupcake): 108 calories, 2.5g fat, 239mg sodium, 19g carbs, 1g fiber, 12g sugars, 2g protein

ВЅ cup fat-free liquid egg substitute
2 tablespoons semi-sweet mini chocolate chips
1 teaspoon Splenda No Calorie Sweetener (granulated)

teaspoon salt

Preheat oven to 350 degrees.
Once cocoa has chilled, give it a stir and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes.
HG SHOCKER!
If you find yourself craving chocolate while shopping at Costco, don't break down and devour their Kirkland Chocolate Muffin. That hunk of cocoa-y fat 'n flour will set you back 690 calories and 38 grams of fat.
Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly spoon batter (which will be thin, but don't worry—your cupcakes will puff up!) into the pan. Place pan in the oven and bake for 15 minutes. Cupcakes will look shiny when done.
MAKES 12 SERVINGS
Would You Rather. .
An average fudge nut brownie dessert has 650 calories. To burn all those calories, you'd have to:

Jump rope furiously for an hour nonstop or

Do 2 hours of heavy gardening (hedge trimming included) or

Times based on estimates for a 150-pound woman.

chapter nine

fruity call

food with fruit
all fruit, all the time.

Fruit is totally natural, packed with fiber, inexpensive, and 100 percent bad-cholesterol-free. It helps stimulate memory, has healing effects, and tastes great. Could you possibly need more reasons than that to eat it? How about a bunch of awesome HG creations like fruit slaw, fruit salsa, and indulgent and creamy, fruity desserts? These recipes will rock your fruit-loving face off!

Ingredients
1ВЅ cups frozen strawberries
Вѕ cup frozen blueberries
Вј cup frozen raspberries
2 cups Fiber One bran cereal (original)
Вј cup light whipped butter or light buttery spread, melted and mixed with 1 ounce water 4 no-calorie sweetener packets
1 tablespoon cornstarch
1 tablespoon Splenda No Calorie Sweetener (granulated)
1 teaspoon cinnamon
Вј teaspoon vanilla extract
Optional: fat-free whipped topping

Directions
Preheat oven to 350 degrees.

In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with butter mixture, cinnamon, and the contents of the sweetener packets. Stir until well mixed.

In an oven-safe 9-inch pie dish sprayed lightly with nonstick spray, evenly distribute mixture, 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 remove it and allow to cool.

In a medium pot, heat berries over a medium flame until they are mostly thawed. Add Splenda, cornstarch, and vanilla extract. Mix well.

Once mixture is thoroughly heated and begins to bubble, reduce heat to low and continue to cook, stirring occasionally, for 5 minutes or until mixture has thickened. Then remove pot from heat and allow it to cool for several minutes.

Once berry mix has cooled, evenly spoon it into the pie crust. Allow pie to cool and set in the fridge for several hours before cutting.

Cut pie into 8 slices. If desired, top each slice with fat-free whipped topping before serving.

MAKES 8 SERVINGS

HG Tip:
Pick up one of those frozen bags of mixed berries and your pie will practically make itself!

CHEW ON THIS:

Blueberries contain more antioxidants than most other fruits. And they won't ripen once they're picked!

bananarama wafer puddin'
PER SERVING (ВЅ cup): 137 calories, 1.5g fat, 299mg sodium, 29g carbs, 1g fiber, 15g sugars, 4g protein

Ingredients
2 cups fat-free milk, at fridge temperature
2 medium bananas, sliced
24 Reduced Fat Nilla Wafers
1 small (4 serving) package sugar-free fat-free instant vanilla pudding mix Optional: fat-free whipped topping

Top dish with the pudding and let it seep down in between the wafer and banana layers. Refrigerate for 2 to 3 hours. If desired, add whipped topping before serving.

MAKES 6 SERVINGS

apple cinnamon crunch parfaits
PER SERVING (1 parfait): 135 calories, 0.5g fat, 101mg sodium, 30g carbs, 1.5g fiber, 20g sugars, 5g protein

Ingredients
6 ounces fat-free vanilla yogurt
1ВЅ cups peeled and chopped apples
7 caramel mini rice cakes or soy crisps, crushed
1 tablespoon Splenda No Calorie Sweetener (granulated)
2 teaspoons cornstarch
ВЅ teaspoon cinnamon
Вј teaspoon vanilla extract
Optional: fat-free whipped topping

MAKES 2 SERVINGS

fruity super-slaw
PER SERVING (Вѕ cup): 68 calories, 0.5g fat, 194mg sodium, 16g carbs, 2.5g fiber, 13g sugars, 1g protein

This recipe was co-developed with Weight WatchersВ®.

Ingredients
4 cups shredded green cabbage
3ВЅ cups shredded purple cabbage
1 cup thinly sliced 1-inch jicama strips
1 medium Granny Smith apple
1 cup red grapes
ВЅ cup white wine vinegar
ВЅ cup grape juice concentrate
2ВЅ ounces fat-free raspberry yogurt
2 tablespoons fat-free mayonnaise
2 tablespoons sugar
ВЅ teaspoon lime juice
ВЅ teaspoon salt

Next, strain slaw thoroughly (draining all of the remaining marinade) and then return slaw to the bowl. Add fruit and yogurt dressing, and toss until completely mixed.

MAKES 8 SERVINGS

В© 2008 Weight Watchers International, Inc. All rights reserved.

CHEW ON THIS:

Strawberries are the only fruit that have their seeds on the outside. Fancy!

groovy grilled fruit fondue
PER SERVING (Вјth of recipe): 135 calories, 0.5g fat, 98mg sodium, 30g carbs, 3g fiber, 22g sugars, 6g protein

This fruit fondue is a really fun addition to any dinner party. Just wanted to put that out there. .

Ingredients
1 medium Granny Smith apple
1 large firm nectarine
1 small slightly under-ripe banana
1 cup fresh pineapple chunks
12 ounces fat-free vanilla yogurt
2 tablespoons fat-free cream cheese, softened 2 teaspoons Splenda No Calorie Sweetener (granulated) 1 teaspoon cinnamon

MAKES 4 SERVINGS

apple pie pockets
PER SERVING (1 pocket): 137 calories, 0.5g fat, 146mg sodium, 33g carbs, 4.5g fiber, 16g sugars, 3g protein

Ingredients
4 medium apples, peeled and sliced
2 whole wheat (or high-fiber) pitas, halved and heated
1 tablespoon brown sugar (not packed)
2 teaspoons cornstarch
ВЅ teaspoon cinnamon
Вј teaspoon vanilla extract

MAKES 4 SERVINGS

layered berry custard crostata
PER SERVING (ВЅ of crostata): 124 calories, 1.5g fat, 170mg sodium, 26g carbs, 3.5g fiber, 4g sugars, 2g protein

This layered berry custard treat is so good, we were laughing uncontrollably the first time we ate it at the HG HQ. There is absolutely no way anyone would ever know or believe how low in calories and fat it is!

Вѕ cup blackberries and raspberries
ВЅ cup Cool Whip Free

Directions
Preheat oven to 350 degrees.

Spray each sheet of phyllo dough with nonstick spray and place on top of one another on a clean, dry cutting board. Slice sheets into three long pieces and stack them on top of one another. Cut sheets once more into two rectangular stacks. Gently place them next to one another on a baking pan sprayed with nonstick spray.

Place pan in the oven and cook for 5 minutes. Meanwhile, mix together pudding and Cool Whip. Remove phyllo dough from the oven and let it cool for a few minutes.

Spread half of pudding mixture over one stack of dough and place half of the berries on top. Place second phyllo stack carefully on top of the berry layer and spread on the rest of the pudding mix. Top with remaining berries.

MAKES 2 SERVINGS

Share this ginormous dessert with a friend, family member, or dog you like a lot.
Heads Up! the phyllo dough is a bit tricky to work with, but this recipe rocks, so it's worth the trouble.

Fruity 411. .

Cherries may help you sleep better! They're rich in melatonin, a powerful antioxidant known for regulating the body's natural sleep cycle.

Apples are packed with two types of fiber, and when these insoluble and soluble fibers join forces they can actually lower your cholesterol.

Cranberries have been long known to provide protection against urinary tract and kidney infections.

Grapes have been found to combat heart problems and can actually strengthen muscles in the heart.

sweetie-fry bananas with cream cheese frosting
PER SERVING (4 pieces with frosting): 202 calories, 1g fat, 303mg sodium, 52g carbs, 10.5g fiber, 18g sugars, 5g protein

Fried bananas with sweet cream cheese frosting for only about 200 calories and 1 gram of fat?! That is complete insanity. BTW, this dessert also packs in a whopping 10.5 grams of fiber!!!

Ingredients
1 large banana
Вј cup Fiber One bran cereal (original)
3 tablespoons Cool Whip Free
2 tablespoons Splenda No Calorie Sweetener (granulated), divided 1 tablespoon fat-free cream cheese, softened

In a food processor or blender, combine Fiber One, cinnamon, salt, and the remaining tablespoon of Splenda, and blend until a breadcrumb-like consistency is achieved.

Cut banana in half widthwise and then lengthwise, so you have 4 pieces. Spray banana pieces (both sides) with nonstick spray. Roll banana pieces in the «breadcrumb» mixture, making sure to cover them entirely.

Cook banana slices in a pan sprayed with nonstick spray, over medium heat, for 3 to 4 minutes per side, until crispy. Serve with chilled cream cheese frosting.

MAKES 1 SERVING

CHEW ON THIS:

Bananas are the most popular fruit in America. Americans eat 33 pounds of bananas per person per year. . Yowsa!

cheery cherry cobbler
PER SERVING (Вјth of cobbler): 156 calories, 1g fat, 150mg sodium, 36g carbs, 3g fiber, 21g sugars, 3g protein

2 tablespoons fat-free liquid egg substitute
2 tablespoons no-sugar-added applesauce
2 tablespoons Splenda No Calorie Sweetener (granulated), divided 1 tablespoon brown sugar (not packed)
1 tablespoon cornstarch
1 teaspoon cinnamon
Dash of salt

Directions
Preheat oven to 400 degrees.

Combine

Heat cherry mixture over medium heat, stirring often. Once liquid thickens to a syrupy consistency and begins to bubble, reduce heat to low and cover. Allow to simmer for 5 minutes and then transfer cherry mixture to a medium round baking dish. Set aside.

Next, break graham crackers into pieces and crush them (either in a food processor or blender, or by placing cracker pieces in a sealable plastic bag and crushing them with a rolling pin on the bag). Transfer crumbs to a microwave-safe dish and add egg substitute, applesauce, cinnamon, and remaining tablespoon of Splenda. Stir well.

Microwave cracker mixture for 1 minute. Use a fork to break up the toughened mixture as much as possible and then allow to cool for a few minutes.

Transfer cracker mixture to a food processor or blender and pulse until crumbly and uniform. Evenly distribute graham cracker topping over cherries.

Place the dish in the oven and bake for 10 minutes. Allow to cool slightly before serving.

MAKES 4 SERVINGS

bestest baked apples
PER SERVING (1 apple): 72 calories, 0.5g fat, 10mg sodium, 19g carbs, 3g fiber, 14g sugars, 0g protein

These baked apples are CLASSIC! And they're great alone or with low-fat cottage cheese, low-fat ice cream, frozen yogurt, or regular yogurt. Yum!

Ingredients
4 medium Rome apples
1 can diet black cherry soda
ВЅ no-calorie sweetener packet
Dash of cinnamon

Directions
Preheat oven to 375 degrees.

Core apples. Place in a casserole dish. Pour the entire can of soda over apples. Sprinkle cinnamon and sweetener over apples.

Place dish in the oven and bake for 45 minutes or until apples are tender. Serve warm, hot, or cold.

MAKES 4 SERVINGS

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

TOP ATE Fiber-Packed Fruits!
The most fiber-happy fruits in the world. .
1. Dates—A cup of pitted dates contains 14 grams of fiber!
2. Avocado—Sliced avocado has a whopping 10 grams of fiber per cup.
3. Guava—9 grams of fiber in each cup of groovy guava.
4. Raspberries—A cup of raspberries serves up 8 grams of fiber.
5. Blackberries—A cup of blackberries follows with 7.5 grams of fiber.
6. Kiwi—Kiwi slices contain more than 5 grams of fiber per cup.
7. Cranberries/Pears—We know this is a Top «Ate,» but both whole cranberries and sliced pears contain 4 to 5 grams of fiber per cup!
8. Blueberries—You'll take in 3.5 grams of fiber from each cup of blueberries you chew.

CHEW ON THIS:

If you want your fruit to ripen quicker, place it in a paper bag and let it sit out at room temperature. Remember to check it often!

super-simple tropical sorbet
PER SERVING (entire recipe): 76 calories, 0.5g fat, 0mg sodium, 16g carbs, 2.5g fiber, 14g sugars, 2g protein

Try experimenting with lots of fruits and drink mix flavors for endless sorbet options!

MAKES 1 SERVING

ice creamless banana split
PER SERVING (entire recipe): 157 calories, 2g fat, 10mg sodium, 41g carbs, 2.5g fiber, 17g sugars, 1g protein

Yeah, it's unconventional (and maybe even a bit nervy) to put a banana split recipe in here that doesn't call for ice cream. But it's REALLY good. And fun!!!

Ingredients
1 small banana
3 tablespoons Cool Whip Free, frozen
2 tablespoons sugar-free strawberry preserves
1 teaspoon semi-sweet mini chocolate chips

Top with Cool Whip Free and then sprinkle chocolate chips on top. Enjoy!

MAKES 1 SERVING

fiesta tropical fruit salsa
PER SERVING (ВЅ cup): 46 calories, 0.5g fat, 29mg sodium, 12g carbs, 1.5g fiber, 9g sugars, 1g protein

Ingredients
1Вј cups diced mango
1Вј cups diced pineapple

cup diced red bell peppers 3 tablespoons sliced scallions
3 tablespoons chopped fresh cilantro
3 tablespoons lime juice
Dash of salt

MAKES 6 SERVINGS

HG Tip:
The great thing about this recipe is that it is easy to tweak it to suit your taste buds! Like tomato-based salsa? Add a cup of tomatoes! Like an even fruitier topping for your chicken or fish? Try adding kiwi or honeydew melon!

Pick Me! Pick Me!
How to pick the best fruit. .
Pineapple
—Pineapples should be brightly colored with fresh-looking, deep green leaves, and should be free of bruises and moldy spots (ew!). They should also have a sweet smell at the stem. FYI, a ripe, uncut pineapple will last for about 4 days at room temperature or in the fridge.
Apples
—Color has nothing to do with how ripe or unripe an apple is. Bruise-free apples are best. Also, don't wash apples until you're about to eat them. Believe it or not, washing apples makes them spoil faster.
Peaches
—Choose a peach with an orangy-red color, as opposed to one with a yellowish hue. If you can gently squeeze the peach without breaking the skin, it is ripe and ready to eat. If you choose a hard peach, it will ripen in a few days. And remember, peaches bruise super-easily, so take special care when handling them.
Avocado
—Yep, avocado is a fruit. When looking to choose a ripe avocado, gently squeeze it. There should be a little bit of give. If you squeeze it and end up with a handful of guacamole, your bumpy friend is over-ripe!

chapter ten

oven lovin'

baked goods and other treats
no-guilt desserts? sweet!

Just in case there weren't enough sweet treats for you in the chocolate and fruit chapters, here are tons of others. You'll find crazy-good breakfast breads, frozen treats, crunchy stuff, and more. And you'll be happy to know that not everything in this chapter requires you to use an oven. There are plenty of super-simple recipes that require no heating at all. Dig in and enjoy!!!

snazzy blueberry scones
PER SERVING (1 scone): 125 calories, 2.5g fat, 181mg sodium, 23g carbs, 2g fiber, 6g sugars, 4g protein

These scones are really fantastic and can be made in so many flavors. All you need to do is swap blueberries for some other fruit, like peaches or strawberries. Yum!

Directions
Preheat oven to 400 degrees.

Combine dry ingredients with butter and mix well. Add milk and stir. Then fold berries into the batter.

On a baking pan sprayed with nonstick spray, divide batter into 4 mounds (leave room in between 'em—they expand!).

Bake for 10 minutes.

MAKES 4 SERVINGS

tremendous tiramisu
PER SERVING (entire recipe): 220 calories, 2.5g fat, 275mg sodium, 38g carbs, 2g fiber, 20g sugars, 11g protein

Ingredients
6 soft ladyfingers
ВЅ cup strong-brewed flavored coffee (or espresso), cooled and sweetened, to taste, with no-calorie sweetener Вј cup fat-free ricotta cheese
2 tablespoons Cool Whip Free
1 tablespoon unsweetened cocoa powder, divided
1 teaspoon Splenda No Calorie Sweetener (granulated)
ВЅ teaspoon vanilla extract

Sprinkle the rest of the cocoa over the dish and serve immediately.

MAKES 1 SERVING

caramel pumpkin pudding cupcakes
PER SERVING (1 cupcake): 108 calories, 2g fat, 188mg sodium, 21g carbs, 0.5g fiber, 12g sugars, 2g protein

These cupcakes are insanely fantastic! Even if you aren't a huge fan of pumpkin, you'll FLIP over 'em! And if you ARE a pumpkin-lover, you MUST visit the pumpkin section in the «Fun With. .» chapter on page 268!

Ingredients
For Cupcakes
2 cups moist-style yellow cake mix (ВЅ of an 18. 25-ounce box) 1 cup canned pure pumpkin

2 teaspoons cinnamon

2 teaspoons Splenda No Calorie Sweetener (granulated)

teaspoon salt For Topping
3 cubes (about 1 ounce) chewy caramel
2 teaspoons light vanilla soymilk

Directions
Preheat oven to 350 degrees.

Combine all cupcake ingredients in a mixing bowl with

Place caramel and soymilk in a tall microwave-safe glass or dish (mixture will bubble and rise when heated). Microwave at medium power for 1ВЅ minutes. Stir mixture vigorously until smooth and thoroughly blended. (Return to microwave for 30 seconds at medium heat if caramel has not fully melted.) Immediately drizzle caramel sauce over cupcakes.

MAKES 12 SERVINGS

peach-blueberry oatmeal muffinmania
PER SERVING (1 muffin): 110 calories, 1.5g fat, 125mg sodium, 22g carbs, 1.5g fiber, 8g sugars, 3g protein

Ingredients
1ВЅ cups regular oats (not instant)
ВЅ cup flour (not packed)
2 Jell-O Sugar Free Vanilla Pudding Snacks
1 cup canned peaches in juice, drained and chopped
ВЅ cup blueberries
ВЅ cup fat-free liquid egg substitute
3 tablespoons light vanilla soymilk
2 tablespoons light whipped butter or light buttery spread
Вј cup plus 2 tablespoons dark brown sugar (not packed)
2 teaspoons baking powder
ВЅ teaspoon cinnamon
Вј teaspoon salt

Directions
Preheat oven to 375 degrees.

Combine oats, flour, sugar, baking powder, cinnamon, and salt in a large bowl and stir well.

In a separate bowl, combine pudding, butter, soymilk, and egg substitute. Blend well with a whisk.

Add pudding mixture to dry mixture, stirring until just blended. Slowly fold in peaches and blueberries.

Divide mixture evenly into a 12-cup muffin pan sprayed with nonstick spray or lined with baking cups. Bake for 18 minutes or until a toothpick inserted in the center comes out clean.

MAKES 12 SERVINGS
The 411 on Bread-y Breakfast Treats
Some of these stats may surprise you. .
English Muffin—130 calories and 1g fat
Plain Bagel—290 calories and 2g fat
Donut—200 calories and 10g fat
Scone—400 calories and 16g fat
Muffin—450 calories and 15g fat

Nutritional information based on averages.
peaches'n cream pie
PER SERVING (1 slice): 85 calories, 3g fat, 158mg sodium, 17g carbs, 7g fiber, 1.5g sugars, 2g protein

Ingredients
2 cups Fiber One bran cereal (original)
Вј cup light whipped butter or light buttery spread, melted
1 large 8-serving box (or 2 small 4-serving boxes) Jell-O Sugar Free Peach Gelatin Dessert Mix 1ВЅ cups Cool Whip Free
Optional: sliced peaches (for garnish)

Directions
Preheat oven to 350 degrees.

In a large bowl, dissolve gelatin mix into 2 cups of boiling water. Stir for 2 minutes or until completely dissolved. Then stir in 1 cup of cold water and place in the fridge for about 1½ hours (but not longer than that—the mixture should be thickened but not gelled).

Meanwhile, in a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Combine crumbs with melted butter and stir until well mixed.

In an oven-safe pie dish sprayed with nonstick spray, evenly distribute Fiber One mixture, using your hands or a flat utensil to press and form the crust. Use your fingers to press it into the edges and up along the sides of the dish. Bake pie crust in the oven for 10 minutes. Set aside.

Once Jell-O has thickened, use an electric mixer to blend in the Cool Whip. When mixture is uniform and smooth, pour it evenly into the pie crust. Use a flat utensil to smooth out the surface. Refrigerate for several hours until firm. If desired, garnish pie with peach slices. Cut into 8 slices.

MAKES 8 SERVINGS

TOP ATE Toppings for Frozen Yogurt, Sorbet, and Light Ice Cream
In search of toppings? These ROCK!
1. Fat Free Reddi-wip (2 tablespoons = 5 calories, 0g fat)
2. Sprinkles/Jimmies (1 teaspoon = 20 calories, 1g fat)
3. Sliced Strawberries (5 medium berries = 20 calories, 0.5g fat)
4. Crushed Caramel-Flavored Soy Crisps or Mini Rice Cakes (4 crisps or mini cakes = 30 calories, 0.5g fat)
5. Sugar-Free Strawberry Preserves (2 tablespoons = 20 calories, 0g fat)
6. Crushed Cone Pieces (1 cake/flat-bottom cone = 20 calories, 0.5g fat)
7. Mini Marshmallows (10 marshmallows = 20 calories, 0g fat)
8. Hot Cinnamon amp; Splenda-Topped Apple Slices (ВЅ cup = 35 calories, 0.5g fat)

coconut patty pudding
PER SERVING (ВЅ cup): 72 calories, 1g fat, 75mg sodium, 14g carbs, 0.5g fiber, 7g sugars, 3g protein

This pudding is great and can be made in a variety of delicious flavor combos. You can get really creative with light vanilla soymilk and fruity sugar-free syrups!

Ingredients
1ВЅ cups light chocolate soymilk
2 ounces sugar-free calorie-free coconut syrup
2 tablespoons cornstarch
1 teaspoon Splenda No Calorie Sweetener (granulated)
Optional: fat-free whipped topping

If desired, top each dish with some whipped topping before serving.

MAKES 3 SERVINGS

krispymallow treats
PER SERVING (1 piece): 46 calories, 1g fat, 32mg sodium, 11g carbs, 2.5g fiber, 4g sugars, 1g protein

If you LOVE Rice Krispies Treats, you'll flip over this fiber-packed version!

Ingredients
5 cups puffed wheat cereal
2 cups Fiber One bran cereal (original)
3 cups miniature marshmallows
3 tablespoons light whipped butter or light buttery spread

Add both cereals. Stir until thoroughly coated.

Using a spatula, press mixture evenly into a 9» Г- 13» baking pan sprayed with nonstick spray. Allow to cool. Cut into 25 squares.

MAKES 25 SERVINGS

maris's big bowl o' blob orange 'n cream dessert
PER SERVING (Вјth of bowl): 50 calories, 0.5g fat, 157mg sodium, 6g carbs, 0g fiber, 2g sugars, 2g protein

This crazy stuff was invented by our friend Maris (who is actually the mom of an HG staffer). It's a fizzy, creamy, wobbly dream dessert and can be used in parfaits, as pie filling, or eaten straight from the bowl! Feel free to experiment with a slew of SF Jell-O and diet soda flavors!

Ingredients
1 cup Cool Whip Free
1 large 8-serving box (or 2 small 4-serving boxes) Jell-O Sugar Free Orange Gelatin Dessert Mix 1 can diet cream soda

MAKES 4 SERVINGS

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

upside-down coconut-y cream pie
PER SERVING (entire recipe): 124 calories, 3.5g fat, 243mg sodium, 24g carbs, 1.5g fiber, 6g sugars, 3g protein

Ingredients
1 Jell-O Sugar Free Vanilla Pudding Snack
ВЅ sheet (2 crackers) low-fat honey graham crackers, crushed
Вј teaspoon coconut extract
1 tablespoon sweetened coconut flakes
2 tablespoons Fat Free Reddi-wip

Directions
Spoon pudding into a small bowl. Mix in coconut extract.

Top pudding with crushed graham crackers and coconut flakes. Finish off this creamy coconut cloud with whipped topping. Mmmmm.

MAKES 1 SERVING

CHEW ON THIS:

Not only is coconut delicious, it's good for you, too. It's packing fiber, vitamins, and minerals. (Just don't overeat it—it's fairly high in calories!)

strawberry cheesecake minis
PER SERVING (1 cheesecake mini): 65 calories, 1g fat, 229mg sodium, 9g carbs, 0g fiber, 1g sugars, 7g protein

These mini cheesecakes taste best when eaten the day they're prepared!.

Ingredients
For Cheesecakes
16 ounces fat-free cream cheese, softened
2 sheets (8 crackers) low-fat honey graham crackers
Вј cup fat-free egg substitute
Вј cup light vanilla soymilk
ВЅ cup Splenda No Calorie Sweetener (granulated)
2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 tablespoon warm water 1Вѕ teaspoons unflavored gelatin (most of a Вј-ounce envelope) 1ВЅ teaspoons vanilla extract
For Topping
ВЅ cup sugar-free strawberry preserves
Вј teaspoon unflavored gelatin (remaining contents of the Вј-ounce envelope)

Directions
Preheat oven to 350 degrees.

Break graham crackers into small pieces and place in a sealable plastic bag. Using a rolling pin (or any smooth cylindrical kitchen container), crush crackers until reduced to crumbs. Line a 12-cup muffin pan with baking cups and evenly distribute crumbs among them; shake pan so crumbs settle evenly along the bottom of each cup. Place pan in oven for 5 minutes and then remove.

Dissolve 1Вѕ teaspoons of the gelatin into Вј cup of boiling water. Stir vigorously until the mixture is free of granules and lumps. Set aside.

Place cream cheese in a large mixing bowl. In a separate container, combine all other cheesecake ingredients, including gelatin mixture. Using an electric mixer on low speed, slowly blend liquid mixture into cream cheese. Raise mixer speed to medium-high and blend until mixture is uniform and free of lumps. Evenly spoon mixture into muffin pan and bake in the oven for about 15 minutes (until tops begin to crack).

Meanwhile, combine topping ingredients and stir well. Once cheesecakes are done cooking, remove pan from the oven. Evenly distribute topping among the centers of the tops of the cheesecakes, avoiding the edges. Return pan to the oven for 5 minutes.

Allow pan to cool for 20 minutes, then refrigerate until chilled (at least 3 hours). For best results, keep refrigerated until ready to serve.

MAKES 12 SERVINGS

upside-down bananaberry crumble
PER SERVING (ВЅ of recipe): 140 calories, 1.5g fat, 174mg sodium, 32g carbs, 3g fiber, 14g sugars, 2g protein

Ingredients
1 medium banana, sliced
Вѕ cup chopped strawberries
2 sheets (8 crackers) low-fat honey graham crackers, crushed 1 tablespoon Splenda No Calorie Sweetener (granulated)
ВЅ teaspoon imitation rum extract
Вј teaspoon cornstarch
Dash of salt
Optional: fat-free whipped topping

Directions
Preheat oven to 450 degrees.

In a small dish, combine Splenda, rum extract, cornstarch, and salt with 1 tablespoon of water. Stir well.

Place banana slices and strawberries in a separate dish. Cover with liquid mixture and stir.

Pour fruit mixture into a mini loaf pan (about 6» Г- 3») sprayed with nonstick spray. Evenly top with the crushed graham crackers.

Place pan in the oven and bake for about 12 minutes or until cracker topping begins to brown.

To serve, place a plate over the loaf pan and then swiftly flip upside down. Wiggle the dessert out of the dish and enjoy! If desired, top with whipped topping.

MAKES 2 SERVINGS
Just Desserts!
Need something sweet while eating out? Making smart choices can help you save BIG. Here's proof. .
Strawberry Shortcake vs. Berries and Cream
FIGHT IT! strawberry shortcake can easily contain 600+ calories and 25+ grams of fat.
BITE IT! opt for a bowl of berries and a little whipped cream, and you'll typically take in under 120 calories and way less fat. this simple switch saves you about 500 calories!

Ice Cream Sundae vs. Fruit Sorbet
FIGHT IT! need something sweet and chilly? polish off an ice cream sundae and you'll have swallowed 550 calories and 25 grams of fat.
BITE IT! get your hands on some fruit sorbet instead. if you eat a cup of sorbet, it will likely contain only about 250 calories and no fat.

Chocolate Cream Pie vs. Hot Cocoa
FIGHT IT! that slice of chocolate cream pie looks delicious, but is it worth 500 to 600 calories and 30 grams of fat?!
BITE IT! get your chocolate fix with a hot cocoa. even if it is made with whole milk, you'll save more than 300 calories and 20 grams of fat!

Nutritional information based on averages.
sweet 'n cinn-ful pretzel
PER SERVING (1 pretzel): 175 calories, 2g fat, 450mg sodium, 36g carbs, 1g fiber, 1g sugars, 5g protein

Ingredients
1 plain frozen soft pretzel (about 2 ounces)
1 tablespoon Splenda No Calorie Sweetener (granulated)

Directions
Preheat oven to 400 degrees.

In a small bowl, mix Splenda, cinnamon, and salt. Set aside.

Spray a small baking pan lightly with nonstick spray. Place pretzel in pan and bake for 2 minutes.

Remove pretzel and spray each side evenly with butter spray (5 sprays per side). Next, cover entire pretzel with Splenda/cinnamon/salt mixture.

Bake for an additional 6 minutes, flipping halfway through. Enjoy!

MAKES 1 SERVING

HG SHOCKER!
Slip up and order a sweet 'n buttery pretzel from the mall food court and you could end up taking in as much as 400 calories and 10 grams of fat!

ginormous creamy frozen caramel crunchcake
PER SERVING (entire recipe): 130 calories, 0.5g fat, 70mg sodium, 28g carbs, 0g fiber, 8g sugars, 2g protein

This dessert is soooo great because it's huuuuge, crunchy, and very fun to eat!

Ingredients
2 full-sized caramel corn rice cakes
Вј cup Cool Whip Free

MAKES 1 SERVING

HG Tip:
For an extra layer of fun, spread a tablespoon of fruity sugar-free preserves on the inside of each rice cake before assembling your treat. (Pssst. . strawberry is the best!) It'll only add about 20 calories!

berry-licious cupcakes
PER SERVING (1 frosted cupcake): 113 calories, 2g fat, 197mg sodium, 21g carbs, 0g fiber, 11g sugars, 3g protein

This recipe was co-developed with Weight WatchersВ®.

Ingredients
For Frosting
One-half 8-ounce container Cool Whip Free
Вј cup fat-free cream cheese, softened
2 tablespoons Splenda No Calorie Sweetener (granulated)
ВЅ tablespoon zero-calorie sugar-free strawberry syrup

For Cupcakes

2 cups moist-style white cake mix (ВЅ of an 18.25-ounce box)
1 cup diet black cherry soda
ВЅ cup egg whites (about 4 egg whites)
6 medium strawberries, pureed

Directions
Preheat oven to 350 degrees.

Combine all frosting ingredients in a medium bowl. Using an electric mixer at medium-low speed, blend for about 1 minute (until frosting is thoroughly mixed). Chill frosting in the freezer for 20 minutes and then transfer to the fridge (until ready to frost cupcakes).

In a large bowl, stir to combine cake mix, soda and egg whites. Add pureed strawberries and food coloring, and mix with electric mixer at medium-high speed until smooth (about 45 seconds). Evenly spoon batter into a 12-cup muffin pan spritzed with nonstick cooking spray or lined with baking cups.

Place pan in the oven and bake 15 to 20 minutes (until firm). Let cool completely before frosting. Once cool, remove cupcakes from the pan and evenly spread frosting over them.

MAKES 12 SERVINGS

В© 2008 Weight Watchers International, Inc. All rights reserved.
Would You Rather. .
So you saved room for dessert at your favorite restaurant. And you've been eyeing the tiramisu since you walked in the door. Before you order, know that it's likely to cost you at least 930 calories and 60 grams of fat. Hope you set some time aside to burn all those calories. Here's what you'll need to do to work 'em off:

Climb stairs nonstop for more than 2ВЅ hours
or

Rearrange the heaviest furniture in your house for about 3 hours straight
or

Scrub the kitchen floor for almost 4 hours!

Times based on estimates for a 150-pound woman.

chapter eleven

zappuccino

coffee shop swaps
blend for yourself. smoothies and shakes in your kitchen.

This chapter contains some of the BEST and most fun recipes in the book. One of the HG rules (and there aren't many!) is that you should, in general, avoid drinking tons of calories. Chewing and swallowing food is more satisfying than sipping stuff through a straw. But that doesn't mean you have to write off decadent drinks. The key is to find that balance—stick with shakes and smoothies that taste great yet top out at about 200 calories or less (especially if they're just snacks!). You'll find plenty of those right here. Some of the recipes actually beat out high-calorie versions in side-by-side taste tests (this is 100 percent true). Try 'em out and see for yourself!

vanillalicious cafe freeze
PER SERVING (entire recipe): 103 calories, 1g fat, 117mg sodium, 17g carbs, 0g fiber, 9g sugars, 4g protein

My secret weapon for making blended coffee swaps taste creamy (without adding lots of fat and calories) is DEFINITELY Coffee-mate Fat Free French Vanilla powdered creamer. That stuff is amazing— and a little goes a loooong way. Even a teaspoon or two (which has just about 13 to 25 calories) can make your drink CRAZY-creamy!

Ingredients
5 ounces light vanilla soymilk
1 ounce sugar-free calorie-free vanilla syrup
1 tablespoon Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce warm water 1 teaspoon instant coffee
3 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice 2 tablespoons Fat Free Reddi-wip

MAKES 1 SERVING

HG SHOCKER!
A large blended vanilla coffee drink with whipped cream contains an average of 540 calories and more than 15 grams of fat!

mint mocha freeze
PER SERVING (entire recipe): 55 calories, 0.5g fat, 37mg sodium, 13g carbs, 0g fiber, 4g sugars, 0g protein

Ingredients
1 ounce sugar-free calorie-free peppermint syrup
1 tablespoon sugar-free chocolate syrup
2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce warm water 1 teaspoon instant coffee
3 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice 2 tablespoons Fat Free Reddi-wip

MAKES 1 SERVING

strawberry cloud
PER SERVING (entire recipe): 119 calories, 1g fat, 102mg sodium, 21g carbs, 2g fiber, 14g sugars, 4g protein

This blended beverage is so good that it actually beat out Starbucks' version in a blind taste test. Try it!!!

3 no-calorie sweetener packets
3 to 4 ice cubes or ВЅ cup crushed ice 2 tablespoons Fat Free Reddi-wip

MAKES 1 SERVING

HG SHOCKER!
Sure, a strawberry shake SOUNDS like it would be a healthy treat, but an average one contains about 650 calories and 20+ grams of fat. Berry scary!

peanut butter cup milkshake
PER SERVING (entire recipe): 188 calories, 6.5g fat, 324mg sodium, 29g carbs, 2g fiber, 9g sugars, 7g protein

Ingredients
ВЅ cup light chocolate soymilk
1 Jell-O Sugar Free Chocolate Pudding Snack
2 teaspoons reduced-fat peanut butter
3 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice Optional: Fat Free Reddi-wip

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

banana cream pie bonanza
PER SERVING (entire recipe): 168 calories, 1.5g fat, 132mg sodium, 34g carbs, 2g fiber, 20g sugars, 6g protein

This frozen dessert drink (or breakfast smoothie) tastes exactly like a banana cream pie. . except frozen and through a straw. Yum!

ВЅ medium banana, sliced and frozen
3 no-calorie sweetener packets
1 teaspoon Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce warm water 5 to 8 ice cubes or 1 cup crushed ice ВЅ sheet (2 crackers) low-fat honey graham crackers, crushed 2 tablespoons Fat Free Reddi-wip

Pour into a tall, pretty glass. Top with whipped topping. Sprinkle remaining graham cracker pieces on top. Enjoy!

MAKES 1 SERVING

TOP ATE Ways to Zazzle Up Your Guilt-Free Blended Beverages!
Stock your kitchen with these and your blended bevs will thank you. .
1. Sugar-Free Flavored Syrups (1 ounce = 0 calories, 0g fat)
2. Splenda Flavors for Coffee (1 packet = 0 calories, 0g fat)
3. Fat-Free Flavored Powdered Non-Dairy Creamer (1 teaspoon = 13 calories, 0g fat)
4. Fat-Free Whipped Topping (2 tablespoons = 5 to 15 calories, 0g fat)
5. Frozen Fruit (ВЅ cup = 35 calories, 0.5g fat)
6. Light Vanilla Soymilk (4 ounces = 35 calories, 1g fat)
7. Sugar-Free Powdered Drink Mixes (1 serving = 5 calories, 0g fat)
8. Tall Pretty Glasses with Cute Straws (no calories and no fat!!!)

Nutritional information based on averages.

creamy orange dreamfloat
PER SERVING (entire recipe): 60 calories, 1g fat, 150mg sodium, 12g carbs, 0g fiber, 4g sugars, 0g protein

Frozen Cool Whip Free is a fantastic low-calorie swap for ice cream! Try this out with diet root beer, too!

Ingredients
ВЅ cup Cool Whip Free, frozen
1 can diet orange soda
1 flexy straw

MAKES 1 SERVING

HG Tip:
About an hour before preparing this drink, put a glass mug in the freezer for a frosty float!

cookie-rific ice cream freeze
PER SERVING (entire recipe): 160 calories, 2.5g fat, 189mg sodium, 28g carbs, 1.5g fiber, 14g sugars, 6g protein

This is sooooo much like an Oreo McFlurry from McDonald's, but it has a tiny fraction of the calories!

Ingredients
5 ounces light vanilla soymilk
Вј cup fat-free vanilla ice cream
ВЅ pack of 10 °Calorie Packs Oreo Thin Crisps or Вѕ sheet (3 crackers) chocolate graham crackers 1 teaspoon Coffee-mate Fat Free French Vanilla powdered creamer, dissolved in 1 ounce warm water 2 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice Optional: Fat Free Reddi-wip

MAKES 1 SERVING

HG SHOCKER!

The average cookies and cream shake packs in a ridiculous 900 calories and 55 grams of fat. How embarrassing!

super-duper cocoa-rific coffee malt
PER SERVING (entire recipe): 69 calories, 1g fat, 62mg sodium, 11g carbs, 0.5g fiber, 4g sugars, 2g protein

This is one of my most popular coffee treats. It's so easy to make (no blender required) and it's really decadent and fun. The cocoa and the malted milk powder taste especially great together. It's hard to believe this huge, creamy, sweet drink has less than 70 calories!

Ingredients
Вј cup light vanilla soymilk
1 tablespoon fat-free non-dairy liquid creamer
2 teaspoons malted milk powder
1 teaspoon unsweetened cocoa powder
1 teaspoon instant coffee
3 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

CHEW ON THIS:

Americans spend about $10 billion annually at coffee outlets, according to the Specialty Coffee Association of America.
Would You Rather. .
Oops! You ordered a large blended coffee frappГ© and slurped it down while running errands. That frozen faux pas cost you about 550 calories and 20 grams of fat! To burn that off you'd have to:

Hand wash your car in the heat for nearly 3 hours
or

Grocery shop for 3 hours nonstop and then spend 45 minutes putting everything back 'cuz you forgot your wallet
or

Stand in line at the non-air-conditioned post office for about 6 hours!

Times based on estimates for a 150-pound woman.

chapter twelve

happy hour

cocktails
time to toss back some guilt-free sips.

Alcohol has lots of calories. That's not exactly a secret. The key to making guilt-free cocktails is figuring out what low-cal stuff to mix with that alcohol. That's where HG comes in! This chapter features some amazingly delicious drinks—and they each have no more than 175 calories (in fact, most have closer to 100). Keep in mind, any of these can be made without alcohol, and if you drink 'em that way (virgin style), you'll be saving close to 100 calories a drink. Cheers!

magical low-calorie margarita
PER SERVING (entire recipe): 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, 0.5g sugars, 0g protein

This recipe is so awesome, you'll be able to fool everyone into thinking they're drinking a super-high-calorie margarita. If you don't like your drinks super-sweet, feel free to use just half of the lemonade drink mix.

Ingredients
6 ounces diet lemon-lime soda
1ВЅ ounces tequila
1 packet (two 5-calorie servings) sugar-free powdered lemonade drink mix 2 tablespoons lime juice
5 to 8 ice cubes or 1 cup crushed ice Optional: lime wedge (for garnish)

Directions
Stir all ingredients together, except for the ice.

For a frozen drink, place mixture in a blender with the ice and blend until smooth. Or simply pour mixture over ice and enjoy. If you like, serve with a lime wedge.

MAKES 1 SERVING

Ingredients
One 25-calorie packet diet hot cocoa mix
Вј cup light chocolate soymilk
1ВЅ ounces vodka
ВЅ ounce sugar-free calorie-free syrup (white chocolate or vanilla) 1 teaspoon sugar-free chocolate syrup
2 no-calorie sweetener packets
5 to 8 ice cubes or 1 cup crushed ice Optional: Fat Free Reddi-wip

Pour and, if you like, top off with a squirt of whipped topping!

MAKES 1 SERVING

piГ±a colada freeze
PER SERVING (entire recipe): 156 calories, 0.5g fat, 41mg sodium, 18g carbs, 0.5g fiber, 12g sugars, 2g protein

This is definitely the most decadent of all. . and definitely one of the best piГ±a coladas you'll ever have. It's extremely creamy but NOT sickeningly sweet!

Ingredients
1ВЅ ounces coconut rum
1ВЅ ounces sugar-free calorie-free coconut syrup
Вј cup fat-free vanilla ice cream
1 tablespoon canned crushed pineapple in juice
1 no-calorie sweetener packet
5 to 8 ice cubes or 1 cup crushed ice

Pour and enjoy!

MAKES 1 SERVING

For a pic of this recipe, see the photo insert. Yay!

Cocktail Mixer Face-Off!

Check out all the calories you can save. .

Sip It
Skip It
Sugar-Free Fruity Syrups—0 Calories
Light Vanilla Soymilk—9 calories
Sugar-Free Fruit Drink Mixes—1 calorie
Club Soda—0 calories
Diet Lemon-Lime Soda—0 Calories

Full-Sugar Syrups—70 calories
Sour Mix—30 calories
Tonic Water—10 calories
Heavy Cream—100 calories (and 10g fat!)
Fruit Juices—17 calories

Nutritional information based on averages for 1-ounce servings.

Would You Rather. .
You finally took that vacation and decided to take advantage of the happy-hour drink special. That creamy frozen piГ±a colada will cost you about 650 calories and 20 grams of fat! To burn all of that off you would have to:

Battle seaweed and jellyfish in the ocean nonstop for nearly 1ВЅ hours
or

Face off solo against the tennis ball machine (set at warp speed!) for almost 2 hours
or

Trudge barefoot across the hot sand for more than 3 hours!

Times based on estimates for a 150-pound woman.
3-for-1 special cherry vodkatini
PER SERVING (

rd of recipe): 97 calories, 0g fat, 5mg sodium, 0g carbs, 0g fiber, 0g sugars, 0g protein

Ingredients
4ВЅ ounces vodka
ВЅ packet (one 5-calorie serving) sugar-free powdered cherry drink mix 3 ounces diet cherry lemon-lime soda or diet black cherry soda 8 to 10 ice cubes

Directions
Dissolve the drink mix into 6 ounces of cold water. Stir thoroughly.

Combine mixture with vodka and ice, put it in a shaker (or some other glass with a lid), cover tightly, and shake well.

Strain drink evenly into 3 martini glasses. Top each glass with an ounce of the soda.

MAKES 3 SERVINGS

CHEW ON THIS:

The term «toast,» meaning a wish for good health, originated in ancient Rome, where an actual piece of toasted bread was dropped into wine.

kickin' cranberry cosmo
PER SERVING (entire recipe): 100 calories, 0g fat, 32mg sodium, 2g carbs, 0g fiber, 1g sugars, 0g protein

Ingredients
5 ounces Diet Ocean Spray Cranberry Spray juice drink 1ВЅ ounces vodka
1 teaspoon lime juice
5 to 8 ice cubes
Optional: splash of diet lemon-lime soda, lime wedge (for garnish)

Directions
Combine vodka, cranberry juice drink, and lime juice. Stir thoroughly.

Combine mixture with ice, put it in a shaker (or some other glass with a lid), cover tightly, and shake well.

Strain drink into a large martini glass.

If you like, top with a splash of soda and garnish with a lime wedge. Enjoy!

MAKES 1 SERVING

mojito madness
PER SERVING (entire recipe): 104 calories, 0g fat, 19mg sodium, 2g carbs, 0.5g fiber, 0g sugars, 0g protein

Mojitos ROCK! This recipe is sooo simple and sooo good.

Ingredients
6 ounces diet lemon-lime soda
12 mint leaves
Вј lime, cut into slices
1ВЅ ounces rum 5 to 8 ice cubes
Optional: additional mint leaves and lime wedges (for garnish)

Directions
Muddle (aka pulverize) the mint and lime in a glass.

Add the soda and rum, stir well.

Add ice and enjoy! Feel free to garnish with mint and lime.

MAKES 1 SERVING

wicked good white russian
PER SERVING (entire recipe): 140 calories, 0.5g fat, 42mg sodium, 8g carbs, 0g fiber, 4g sugars, 1g protein

Ingredients
1ВЅ ounces vodka
1ВЅ ounces light vanilla soymilk
2 teaspoons sugar-free calorie-free vanilla syrup
2 teaspoons Coffee-mate Fat Free French Vanilla powdered creamer 1 teaspoon instant coffee
4 to 6 ice cubes

Directions
Dissolve creamer and coffee in Вј cup of warm water.

Add soymilk and syrup. Stir well.

Add vodka and ice. Stir and enjoy.

MAKES 1 SERVING

slammin' slimmed-down strawberry daiquiri
PER SERVING (entire recipe): 121 calories, 0g fat, 10mg sodium, 4g carbs, 0.5g fiber, 2g sugars, 0g protein

Drink mix blends like strawberry kiwi, strawberry banana, and tangerine strawberry make the most awesome strawberry daiquiris EVER! And even though strawberry is the most famous and popular flavor for daiquiris, why stop there? There are so many great flavors of sugar-free drink mixes, your options are almost limitless. . Have fun!

Ingredients
1ВЅ ounces rum
1 packet (two 5-calorie servings) sugar-free powdered drink mix (any strawberry blend) 3 frozen strawberries
1 tablespoon lime juice
5 to 8 ice cubes or 1 cup crushed ice

Directions
Dissolve drink mix into 4 ounces of water. Stir thoroughly.

In a blender, combine drink mixture with all other ingredients. Blend to desired consistency.

Pour, add a straw, and slurp that baby up!

MAKES 1 SERVING

TOP ATE Shockingly High-Cal Alcoholic Drinks
See what the bartender is really serving up. .
1. PiГ±a Colada
—Think twice about downing this 650-calorie drink while wearing a bathing suit. Yikes!
2. White Russian
—This creamy drink has 425 fatty calories.
3. Mudslide
—This 850-calorie so-called chocolate «dream» actually gives us nightmares.
4. Champagne Cocktail
—Why spend 250 calories on this when a glass of champagne has just 100?
5. Frozen Margarita
—A 740-calorie glass of lime-flavored slush?! Ay caramba!
6. Daiquiri
—This one clocks in at 675 calories. Um, no thanks.
7. Mai Tai
—350 calories. . a total waste, and way too sweet.
8. Long Island Iced Tea
—The average LIT packs in 780 calories. OMG!

Nutritional information based on averages for typical serving sizes of each drink.
CHEW ON THIS:

Alcohol increases insulin production in the body, which can increase your appetite. No worries! Just whip up some HG snack recipes in advance and you'll have low-calorie things to chew on when the mood hits you!

chapter thirteen

fun with. .

recipes featuring hg favorites
tofu shirataki noodles, canned pumpkin, and butternut squash

This chapter is all about having a little fun with some special ingredients. Canned pumpkin, butternut squash, and Tofu Shirataki noodles are all HG staples because they taste great, are good for you, and are crazy-low in calories. We recommend keeping a few cans of pumpkin in the kitchen cabinet, a few bags of Tofu Shirataki in the fridge, and several butternut squash in the basement. Then you'll always have the key ingredients on hand for the fantastic recipes here. From pancakes and puddings to home fries and fettuccine Alfredo—it's all here!

fun with tofu shirataki noodles

House Foods Tofu Shirataki is a dieter's dream. Pasta is a food that so many people think they simply CANNOT eat when they're counting calories. That's why these super-low-cal «noodles» (which are actually tofu-infused strands of yam flour) can be life-changing—literally! When I first discovered these, I started cooking with them like crazy, making all kinds of Alfredo dishes, stir-frys, spaghetti recipes, and more. The Tofu Shirataki recipes in this chapter are some HG favorites, but you'll find more recipes that call for these noodles throughout the book. By the way, if you have trouble locating House Foods Tofu Shirataki (at select supermarkets, natural foods stores, or Japanese markets) you can also try these recipes using regular shirataki noodles (the ones made without tofu). Those are not quite as pasta-like, but they aren't a bad Tofu Shirataki substitute.

fettuccine hungry girlfredo
PER SERVING (entire recipe): 81 calories, 3g fat, 242mg sodium, 9g carbs, 4g fiber, 1g sugars, 4g protein

This recipe may be the most popular Hungry Girl recipe EVER. . and with good reason. It's really great! Feel free to add shrimp, chicken, steak, veggies —whatever— to it. This stuff is mind-blowingly fantastic! If you like your noodles super-cheesy, feel free to use the entire wedge of cheese. You'll only tack on about 17 calories to your dish.

Ingredients
1 package House Foods Tofu Shirataki, Fettuccine Shape
ВЅ wedge The Laughing Cow cheese, Light Original Swiss
2 teaspoons reduced-fat Parmesan-style grated topping
1 teaspoon fat-free sour cream
Optional: salt and black pepper

Rinse and drain shirataki noodles well. Pat dry.

Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Slice noodles up a bit for fettuccine-length pieces.

Add cheese, grated topping, and sour cream. Mix well. Microwave for 1 minute and then stir.

If you like, add salt and black pepper to taste.

MAKES 1 SERVING

rockin' tuna noodle casserole
PER SERVING (Вјth of casserole): 167 calories, 5g fat, 894mg sodium, 14g carbs, 4g fiber, 2g sugars, 17g protein

Ingredients
3 packages House Foods Tofu Shirataki, Fettuccine Shape
7 ounces canned tuna (packed in water), drained and flaked
One 10.75-ounce can Campbell's 98 % Fat Free Cream of Mushroom Soup 1 wedge The Laughing Cow Light Original Swiss cheese
ВЅ cup frozen peas
3 tablespoons reduced-fat Parmesan-style grated topping, divided Salt, black pepper, and garlic powder, to taste
Optional: cayenne pepper

Directions
Preheat oven to 375 degrees.

Rinse and drain shirataki noodles well. Pat dry.

Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Slice noodles up a bit for fettuccine-length pieces.

Add cheese wedge to noodles and microwave for an additional 20 seconds. Mix well.

Add tuna, peas, soup, and just 1 tablespoon of the grated topping. Mix well.

Season to taste with salt, black pepper, and garlic powder. For an extra kick, add cayenne pepper, if desired.

Evenly top dish with the remaining 2 tablespoons of grated topping. Bake dish in the oven for 20 to 25 minutes (until hot and bubbly).

MAKES 4 SERVINGS

noodled-up zucchini pancakes
PER SERVING (1 pancake): 50 calories, 0.5g fat, 295mg sodium, 9g carbs, 1g fiber, 2g sugars, 3g protein

Ingredients
2 packages House Foods Tofu Shirataki, Spaghetti Shape
4ВЅ cups shredded or grated zucchini
1 cup dry pancake mix
1 cup diced mushrooms
Вѕ cup chopped scallions
ВЅ cup egg whites (about 4 egg whites)
1 teaspoon salt

Spray a pan with nonstick spray and set over medium heat.

Evenly place three

MAKES 15 SERVINGS

TOP ATE Things to Know About Tofu Shirataki
The noodle-y need-to-know info. .
1. They can be found in the refrigerated section of the market, near the tofu.
2. They come floating in a bag of water. Do not be put off by this.
3. You should rinse them very well before using.
4. Once rinsed, dry thoroughly by blotting them with paper towels repeatedly, or even stir-frying 'em over medium heat to get rid of excess water. This step is super-important!
5. You don't need to cook them at all. Just nuke 'em in the microwave for a minute and they're ready to use.
6. They're CRAZY-long and unwieldy. They should be cut, no matter how you prepare them.
7. The texture of these noodles is a little more chewy and slippery than regular pasta. Just a heads-up.
8. Tofu Shirataki works best with thick, creamy sauces. The Laughing Cow Light cheese wedges work especially well as a sauce ingredient.

super-duper spaghetti pie
PER SERVING (Вјth of pie): 83 calories, 1.5g fat, 588mg sodium, 8g carbs, 2g fiber, 4g sugars, 10g protein

Ingredients
1 package House Foods Tofu Shirataki, Spaghetti Shape
1 cup canned tomato sauce, divided
1 cup assorted sliced veggies (onions, peppers, mushrooms, etc.) ВЅ cup fat-free liquid egg substitute

Directions
Preheat oven to 425 degrees.

Rinse and drain shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl and microwave for 1 minute.

Drain excess liquid from noodles and pat them until thoroughly dry. Cut noodles up a bit for spaghetti-length pieces.

In a round baking dish, combine noodles, veggies, egg substitute, and Вѕ cup tomato sauce. Mix well.

Bake for about 25 minutes or until firm.

Remove pie from the oven and spread remaining Вј cup of tomato sauce over it. Place turkey pepperoni on top and then sprinkle evenly with cheese.

Return pie to the oven until the cheese has melted. Allow to cool a bit (if you can!) and enjoy.

MAKES 4 SERVINGS

sweet cheese 'n peach cinnamon raisin kugel
PER SERVING (Вјth of kugel): 75 calories, 0.5g fat, 202mg sodium, 11g carbs, 2g fiber, 7g sugars, 6g protein

Ingredients
1 package House Foods Tofu Shirataki, Fettuccine Shape
1 large firm peach, cut into bite-sized pieces
Вј cup fat-free liquid egg substitute
Вј cup fat-free cream cheese, softened
Вј cup fat-free cottage cheese
2 tablespoons raisins
2 tablespoons Splenda No Calorie Sweetener (granulated)
Вј teaspoon vanilla extract
Вј teaspoon cinnamon
dash salt

Directions
Preheat oven to 425 degrees.

Combine egg substitute, cream cheese, Splenda, vanilla extract, cinnamon, and salt. Stir until completely blended and free of lumps. Mix in cottage cheese and raisins, and then set aside.

Rinse and drain shirataki noodles well. Pat dry. Slice noodles into small pieces.

Over medium heat, toss noodles in a pan until they are thoroughly dry and beginning to toughen (about 1 minute). Transfer noodles to a mixing bowl, and top with the peaches.

Combine cheese mixture with the noodles and peaches, and stir well. Transfer it all to a medium-small baking dish sprayed with nonstick spray.

Place dish in the oven, and bake for 25–30 minutes, or until firm. Enjoy!

MAKES 4 SERVINGS

crazy-good cold sesame noodles
PER SERVING (entire recipe): 198 calories, 10g fat, 494mg sodium, 19g carbs, 6g fiber, 4g sugars, 9g protein

These noodles are soooo good! Once you taste 'em, you'll probably never ever eat regular cold sesame noodles again. Good riddance!

Ingredients
1 package House Foods Tofu Shirataki, Spaghetti Shape
1 tablespoon plus 1 teaspoon reduced-fat peanut butter, at room temperature 1 ounce light soymilk
2 tablespoons chopped scallions
ВЅ tablespoon light or low-sodium soy sauce
ВЅ teaspoon sesame seeds