by Lisa Lillien
4 small light hamburger buns (about 80 calories each), toasted
1 small cucumber, thinly sliced
Directions
In a small bowl, combine mayo and wasabi. Mix well and set aside.
In a medium bowl, combine tuna, egg white, scallions, soy sauce, ginger, mustard, and pepper. Mix well. Using your hands, shape mixture into 4 patties, each approximately 4 inches wide.
Spray a large skillet with nonstick spray and bring to medium-high heat. Place patties in the pan and cook until golden on the outside and medium-rare on the inside, about 2 minutes per side. (Be sure to flip them gently!)
Place each patty on the bottom half of a bun. Top each evenly with mayo-wasabi mixture. Finish each one off with cucumber slices and a top bun half!
MAKES 4 SERVINGS
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HG Alternative!
Can’t find 80-calorie buns? No worries! Get the lowest-calorie ones you can find, and adjust the nutritionals for this recipe accordingly.
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For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
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You’ll Need: 6 skewers, large sealable plastic bag, plate, large baking sheet, nonstick spray, bowl
Prep: 20 minutes
Cook: 20 minutes
good chick lollipops
Please admire the clever use of Funyuns in this recipe. Funyuns = good times. And don’t you forget it…
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PER SERVING (2 “lollipops”): 196 calories, 3.5g fat, 315mg sodium, 10.5g carbs, 0.5g fiber, 0.5g sugars, 28g protein
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Ingredients
12 ounces raw boneless skinless lean chicken breasts, cut into 6 strips
1 ounce (about 15 pieces) Funyuns Onion Flavored Rings
½ ounce (about 7 chips) fat-free sour cream & onion potato chips
1 teaspoon onion powder, or more to taste
2 dashes garlic powder, or more to taste
2 dashes salt, or more to taste
1/8 teaspoon black pepper
2 tablespoons fat-free liquid egg substitute
Directions
Preheat oven to 375 degrees.
Carefully slide each chicken strip lengthwise onto a skewer. Set aside.
In a large sealable plastic bag, combine Funyuns, potato chips, and all the seasonings. If you like, add extra seasonings to taste. Seal the bag and crush contents until reduced to a coarse breadcrumb-like consistency. Transfer to a plate and set aside.
Prepare a large baking sheet by spraying with nonstick spray. Pour egg substitute into a small bowl.
Take a chicken skewer and dunk it in the egg substitute—use a spoon to evenly coat the chicken. Gently shake to remove any excess liquid, and then lay chicken skewer in the seasoned crumbs. Rotate the skewer, pressing it into the crumbs, until it is evenly coated. Use your fingers or a spoon to add and pat crumbs onto any bare spots on the chicken. Transfer to the baking sheet, and repeat with all other chicken skewers.
Bake in the oven for 18 to 20 minutes, carefully flipping skewers about halfway through cooking, until chicken is cooked through and coating is crispy. Allow to cool for a few minutes, and then enjoy!
MAKES 3 SERVINGS
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HG Tip!
If using wooden skewers, make sure to soak ’em in water for 20 to 30 minutes first to keep ’em from burning.
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You’ll Need: large skillet with a lid, nonstick spray
Prep: 5 minutes
Cook: 25 minutes
spring chicken skillet
Here’s a classic dish to add to your portfolio of chicken recipes. This one’s a keeper!
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PER SERVING (1/3rd of recipe, about 1 1/3 cups): 202 calories, 2g fat, 414mg sodium, 8g carbs, 1.5g fiber, 4g sugars, 36g protein
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Ingredients
1 pound raw boneless skinless lean chicken breasts
½ tablespoon dry chicken grill seasoning blend
1 onion, chopped
1 tablespoon chopped garlic
2 cups cherry tomatoes
¼ teaspoon salt
Directions
Sprinkle chicken on both sides with grill seasoning blend. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add chicken and cook for 3 to 4 minutes on each side, until seared. Remove chicken and, once cool enough to handle, chop into bite-sized pieces.
Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Add chopped chicken, onion, and garlic to the skillet, and cook until onions are browned and chicken is fully cooked, about 5 minutes. Add tomatoes and salt, and stir.
Reduce heat to low, cover skillet, and let simmer for 8 to 10 minutes, until the tomatoes burst.
Using a spatula, carefully mash any tomatoes that have yet to burst. Gently scrape up onion and garlic bits from the bottom of the skillet and mix them up with the juice from the tomatoes. Stir well and serve!
MAKES 3 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: strainer, large microwave-safe bowl, baking dish, nonstick spray
Prep: 10 minutes
Cook: 25 minutes
fiesta noodle casserole
HG subscriber Susan is the brilliant human who inspired this recipe. It’s pretty awesome, and the serving size is tremendous. I love that in a recipe…
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PER SERVING (¼ of casserole): 105 calories, 1.5g fat, 612mg sodium, 11g carbs, 5g fiber, 2g sugars, 12.5g protein
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Ingredients
3 packages House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute
1½ cups ground-beef-style soy crumbles, thawed from frozen
½ cup red taco sauce
2 teaspoons dry taco seasoning mix
¼ cup plus 2 tablespoons shredded fat-free cheddar cheese
Optional: fat-free sour cream
Directions
Preheat oven to 375 degrees.
Use a strainer to rinse and drain shirataki noodles well. Pat dry. In a large microwave-safe bowl, microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.
Add crumbles, taco sauce, and taco seasoning, and mix well.
Transfer mixture to a baking dish sprayed with nonstick spray. Sprinkle with cheese, and then bake in the oven for 20 to 25 minutes, until bubbly.
Top each serving with a dollop of sour cream, if you like. Enjoy!
MAKES 4 SERVINGS
You’ll Need: bowl, 4 skewers, nonstick spray, grill, long barbecue tongs
Marinate: at least 1 hour
Cook: 15 minutes
chicken d’lish kebabs
Make sure you read the title of this recipe correctly. Say it all at once—it rhymes with “shish kebabs.” DO IT! D’lish Kebabs. Seeeee…isn’t that fun?
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PER SERVING (2 kebabs): 285 calories, 3g fat, 432mg sodium, 21.5g carbs, 5g fiber, 12g sugars, 44g protein
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Ingredients
¼ cup plain fat-free yogurt
1 teaspoon lemon juice
¼ teaspoon curry powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon salt
Dash paprika
12 ounces raw boneless skinless lean chicken breasts, cut into 1½-inch cubes
2 red bell peppers
1 large (or 2 small) yellow summer squash
1 onion
Directions
In a medium bowl, combine yogurt, lemon juice, and all seasonings. Stir well. Add chicken and coat completely. Cover and refrigerate for at least 1 hour.
Meanwhile, cut bell peppers, squash, and onion into ch
unks equal in size to the chicken cubes.
Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly.
Spray grill lightly with nonstick spray, and bring to medium-high heat.
Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs.
With the grill cover down, grill for another 5 to 7 minutes, until chicken is cooked through.
Remove from grill and allow to cool slightly. Once cool enough to handle, pull chicken and veggies off the sticks and eat!
MAKES 2 SERVINGS
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HG Tip!
If using wooden skewers, make sure to soak ’em in water for 20 to 30 minutes first to keep ’em from burning.
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You’ll Need: blender or food processor, sealable plastic bag, rolling pin or heavy can, bowls, large skillet, nonstick spray
Prep: 15 minutes
Cook: 10 minutes
planet hungrywood sweet & cap’n crunchy chicken
I spent too many hours in the ’90s chewing on a version of this served at Planet Hollywood, likely a fattening one. I finally decided it was time to give it up, and I hadn’t thought about it for roughly a decade…until it occurred to me that I could create a guilt-free swap pretty easily. Here it is. Even the Cap’n himself would be proud!
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PER SERVING (½ of recipe): 234 calories, 2g fat, 617mg sodium, 23.5g carbs, 4g fiber, 10g sugars, 29g protein
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Ingredients
¼ cup Fiber One bran cereal (original)
½ cup Cap’n Crunch cereal (original)
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Dash salt
Dash black pepper
8 ounces raw boneless skinless lean chicken breast, cut into 4 strips
3 tablespoons fat-free liquid egg substitute
2 tablespoons Dijonnaise
2 tablespoons honey mustard
Directions
Place Fiber One in a blender or food processor, and grind to a breadcrumb-like consistency. Set aside.
Place Cap’n Crunch in a sealable plastic bag and seal. Using a rolling pin or a heavy can, coarsely crush cereal. In a wide bowl, combine Fiber One crumbs, crushed Cap’n Crunch, and all seasonings. Mix well and set aside.
Place chicken strips in a separate bowl. Pour egg substitute over the chicken strips, and flip to coat. Shake off any excess egg substitute, and then coat chicken strips in the cereal mixture.
Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Place coated chicken strips gently into the skillet, spacing them out as much as possible. Cook for 5 minutes, and then carefully flip pieces over. Cook for about 4 additional minutes, until chicken is cooked through.
Combine the Dijonnaise and honey mustard in a small bowl, and mix well for a tasty dipping sauce. Enjoy!
MAKES 2 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: large pot
Prep: 15 minutes
Cook: 20 minutes
aloha under the sea
It’s a Hawaiian-inspired, sweet ’n sassy seafood extravaganza. Weeeeee!
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PER SERVING (¼th of recipe, about 1½ cups): 286 calories, 3g fat, 777mg sodium, 38g carbs, 2.5g fiber, 26g sugars, 25.5g protein
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Ingredients
¼ cup ketchup
1½ tablespoons reduced-sodium/lite soy sauce
1 tablespoon brown sugar (not packed)
1 tablespoon cornstarch
1 tablespoon dry onion soup mix
2 teaspoons Dijonnaise
1 teaspoon chopped garlic
One 20-ounce can pineapple chunks in juice, not drained
6 ounces raw scallops, halved if large
6 ounces raw swordfish, cut into 1-inch cubes
1 sweet onion, thinly sliced
1 red bell pepper, thinly sliced
1 yellow or orange bell pepper, thinly sliced
6 ounces raw shrimp, peeled, tails removed, deveined
Directions
Pour ½ cup water into a large pot. Add ketchup, soy sauce, brown sugar, cornstarch, onion soup mix, Dijonnaise, and garlic. Stir thoroughly, ensuring cornstarch dissolves.
Add pineapple, scallops, and swordfish, and set stove to medium heat. Stirring occasionally, cook for 8 minutes.
Add veggies and cook for 2 minutes. Add shrimp and, stirring occasionally, cook until shrimp are opaque and cooked through and sauce has thickened slightly, about 3 minutes.
Remove from heat and let stand for 5 minutes. (Sauce will thicken upon standing.)
Serve it up and dive in!
MAKES 4 SERVINGS
You’ll Need: grill, nonstick spray, long barbecue tongs, dish
Prep: 15 minutes
Cook: 10 minutes
girl-on-grill veggie wraps
These wraps are an explosion of flavor. The fresh basil is soooo awesome in this recipe. Don’t even THINK about trying to swap it out for the dried stuff. I’ll be REALLY upset with you. Don’t make me come over there…
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PER SERVING (1 wrap): 173 calories, 2.5g fat, 483mg sodium, 34.5g carbs, 10.5g fiber, 8.5g sugars, 10g protein
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Ingredients
Two ½-inch-thick peeled eggplant slices (cut lengthwise)
1 large portabella mushroom cap
1 red bell pepper, halved, seeds removed
1 small zucchini, ends removed, cut lengthwise into 4 slices
3 tablespoons plain fat-free yogurt
1 tablespoon finely chopped fresh basil
½ teaspoon crushed garlic
2 burrito-size flour tortillas with about 110 calories each
2 dashes salt
2 dashes black pepper
Directions
Spray grill well with nonstick spray, and bring to medium-high heat.
Grill all the veggies for 5 minutes with the grill cover down. Then carefully flip with long barbecue tongs.
Grill veggies for about 5 minutes longer with the grill cover down, until slightly soft and blackened. Remove from grill and allow to cool slightly.
Meanwhile, in a small dish, combine yogurt, basil, and garlic, and mix well. Set aside.
Once veggies are cool enough to handle, cut mushroom cap and pepper halves into slices. Then warm tortillas slightly in the microwave (or carefully and quickly on the grill).
Spread half of the yogurt mixture onto each tortilla. Place a slice of eggplant down the center of each tortilla, and place a slice of zucchini on either side. Sprinkle with salt and black pepper.
Evenly distribute mushroom and pepper slices between the two tortillas, laying them in the same direction as the other veggie slices. Roll each tortilla up like a burrito.
Slice wraps in half (or don’t) and enjoy!
MAKES 2 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: large sealable plastic bag, meat mallet or a heavy can, blender or food processor, bowls, large skillet with a lid, nonstick spray
Prep: 20 minutes
Cook: 15 minutes
pan-fried chicken parm
Everyone will LOVE this super-easy, cheesy, no-guilt Italian favorite. (Though your Italian great-aunt might resist at first!)
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PER SERVING (½ of recipe): 258 calories, 6g fat, 684mg sodium, 16.5g carbs, 7g fiber, 1g sugars, 38.5g protein
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Ingredients
Two 4-ounce raw boneless skinless lean chicken breast cutlets
½
cup Fiber One bran cereal (original)
1½ teaspoons Italian seasoning, or more to taste
½ teaspoon garlic powder, divided, or more to taste
½ teaspoon onion powder, divided, or more to taste
1/8 teaspoon salt, or more to taste
¼ cup canned tomato sauce with Italian seasonings
¼ cup fat-free liquid egg substitute
½ cup shredded reduced-fat mozzarella cheese
Optional: Black pepper
Directions
Place chicken in a large sealable plastic bag and, removing as much air as possible, seal the bag. Carefully pound chicken through the bag with a meat mallet or a heavy can, until it is uniformly about ½-inch thick.
Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. In a medium bowl, combine “breadcrumbs” with Italian seasoning, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, and salt. Feel free to season your breadcrumbs with as much pepper, additional salt, and additional spices as you like. Mix well.
In a small bowl, mix tomato sauce with remaining ¼ teaspoon garlic powder and ¼ teaspoon onion powder. Set aside.
Place egg substitute in a separate medium bowl. Coat raw chicken very well on both sides with the egg substitute. Then place chicken in the crumb mixture, and coat thoroughly on both sides.
Spray a large skillet with nonstick spray, and bring to medium-high heat. Place chicken in the skillet and cook for 4 minutes on each side, or until chicken is cooked through.
Once chicken is fully cooked, spread 2 tablespoons sauce over each cutlet, while chicken is still in the skillet. Evenly sprinkle cheese over the sauce-covered cutlets.
Reduce heat to low and cover skillet. Continue to cook for 2 to 3 minutes, until cheese has melted. Enjoy!!!
MAKES 2 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!