by Lisa Lillien
You’ll Need: dish, wok or very large skillet, nonstick spray
Prep: 10 minutes
Cook: 20 minutes
veggie-rific fried rice
And you thought you had to give up fried rice forever. Silly you! This vegetabled-up version is good AND good for you. (Sorry to sound like a corny commercial from the ’80s.) Enjoy!
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PER SERVING (1 cup): 167 calories, 0.5g fat, 630mg sodium, 30g carbs, 4g fiber, 4g sugars, 8.5g protein
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Ingredients
One packet (about 1 ounce) dry fried rice seasoning mix
1/8 teaspoon garlic powder
1/8 teaspoon ground ginger
1 tablespoon reduced-sodium/lite soy sauce
¾ cup fat-free liquid egg substitute
2 cups frozen diced carrots and peas
1 cup chopped mushrooms
2 cups cooked brown rice, fridge temperature
1 cup chopped bean sprouts
¼ cup chopped scallions
Salt and black pepper, to taste
Directions
In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tablespoons warm water. Stir until seasoning mix has dissolved. Set aside.
Spray a wok or very large skillet with nonstick spray, and bring it to medium heat. Add egg substitute and scramble until cooked, 2 to 3 minutes, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok/skillet and set aside.
Add frozen vegetables and mushrooms to the wok/skillet, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.
Remove your wok/skillet from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions, and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the skillet, and rice is just beginning to crisp. Season to taste with salt and pepper.
Scoop into bowls and serve! (Chopsticks not required.)
MAKES 5 SERVINGS
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HG Heads Up!
Some fried rice seasoning mixes are not vegetarian-friendly, so read ingredients carefully if that’s a concern.
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You’ll Need: large skillet with a lid, nonstick spray
Prep: 10 minutes
Cook: 15 minutes
te quiero tequila shrimp
Translated, this means, “I love you tequila shrimp,” and that is 100 percent true. I DO love this tequila-infused shrimp. A lot. Like a lot a lot.
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PER SERVING (½ of recipe, about 1½ cups): 206 calories, 2.25g fat, 470mg sodium, 9.5g carbs, 1.75g fiber, 4g sugars, 24g protein
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Ingredients
1 small onion, sliced
1 teaspoon chopped garlic
3 tablespoons (1½ ounces or 1 shot) tequila
8 ounces raw shrimp, peeled, tails removed, deveined
2 Roma tomatoes, chopped
2 tablespoons lime juice
2 tablespoons coarsely chopped cilantro
¼ teaspoon chili powder
¼ teaspoon salt
Directions
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion and garlic, and cook until onion is slightly translucent, about 3 minutes. Carefully add tequila to the skillet and stir. (It’s unlikely it will flare up, but be cautious, just in case.) Cover the skillet and let simmer for 5 minutes.
Add shrimp and cook for about 3 minutes, until shrimp are nearly opaque. Add tomatoes, lime juice, cilantro, chili powder, and salt, and mix well. Stirring occasionally, cook until tomatoes have softened and shrimp are opaque and cooked through, about 2 minutes. Enjoy!
MAKES 2 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: medium-large pot, nonstick spray
Prep: 10 minutes
Cook: 10 minutes
devil-icious shrimp
Holy hot ’n spicy shrimp! This is one of my favorite recipes in the book. The portion size is HUGE, and it packs the perfect amount of heat. I love, love, LOVE this dish…
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PER SERVING (¼th of recipe, about 1½ cups): 208 calories, 2.5g fat, 736mg sodium, 19g carbs, 3.5g fiber, 10.5g sugars, 26g protein
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Ingredients
1 pound raw shrimp, peeled, tails removed, deveined
1 tablespoon chopped garlic
½ teaspoon crushed red pepper, or more to taste
1 onion, finely chopped
1 red bell pepper, chopped
1¾ cup canned crushed tomatoes with basil
One 14.5-ounce can fire-roasted diced tomatoes with garlic, drained
2 teaspoons dried oregano
½ teaspoon Frank’s RedHot Original Cayenne Pepper Sauce, or more to taste
Optional: salt and black pepper
Directions
Bring a medium-large pot sprayed well with nonstick spray to medium-low heat. Add shrimp, garlic, and crushed red pepper. Stirring occasionally, cook just until shrimp are opaque, about 1 to 2 minutes. Remove shrimp and set aside.
Add onion and bell pepper to the pot and raise heat to medium. Stirring occasionally, cook until softened, about 3 minutes.
Return the shrimp to the pot along with all other ingredients and mix well. Stirring occasionally, cook until sauce is hot and shrimp are cooked through, about 3 to 5 minutes.
Serve and, if you like, season to taste with additional crushed red pepper, additional hot sauce, and/or black pepper. Enjoy!
MAKES 4 SERVINGS
You’ll Need: bowl, baking dish, nonstick spray
Prep: 15 minutes
Cook: 35 minutes
chicken enchilada casserole
This is one of those dishes that is practically IMPOSSIBLE to believe is low in calories and fat grams. It’s crazy-decadent comfort food. Cheesy, saucy, creamy…AHHHHHHHHHHHHHH, IT’S SO GOOD! Sorry, almost lost it there.
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PER SERVING (¼ of casserole): 260 calories, 4g fat, 1,166mg sodium, 27g carbs, 4g fiber, 3g sugars, 27.5g protein
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Ingredients
One 9.75-ounce (or 10-ounce) can 98% fat-free chunk white chicken breast in water, drained and flaked
One 10.75-ounce can 98% fat-free cream of celery condensed soup
2/3 cup frozen bite-sized mixed veggies
½ cup salsa
Six 6-inch corn tortillas
1 cup shredded fat-free cheddar cheese, divided
Optional: salt and black pepper
Directions
Preheat oven to 350 degrees.
In a large bowl, combine chicken, soup, veggies, and salsa. If you like, add salt and pepper. Mix well and set aside.
Spray a baking dish with nonstick spray. Break tortillas into pieces about the size of tortilla chips. Lay half of the tortilla pieces along the bottom of the baking dish.
Evenly layer half of the chicken mixture over the tortilla pieces. Sprinkle with ½ cup cheese. Lay remaining tortilla pieces over the cheese. Top evenly with the rest of the chicken mixture, followed by the remaining ½ cup cheese.
Bake in the oven for 35 minutes, or until edges are brown and crispy.
Allow to cool for about 5 minutes, until sauce thickens. Eat up!
MAKES 4 SERVINGS
chapter three
Nuke It, Baby!
Let’s break it down, in case the title of this chapter isn’t clear enough.
All of the recipes here are prepared in a microwave. Conventional ovens, toaster ovens, convection ovens, and stoves need not apply. And if you’re the type of person who believes fantastic-tasting food can’t be made
in a microwave oven, we hope you don’t mind being wrong every now and then.
You’ll Need: large microwave-safe mug, nonstick spray, plate
Prep: 5 minutes
Cook: 5 minutes
college breakfast burrito
You don’t have to be in college to enjoy this fast and delicious breakfast. But it is easy enough to be whipped up in a dorm or the kitchenette in your off ice…basically any place with a microwave and a power outlet.
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PER SERVING (entire burrito): 295 calories, 5g fat, 1,212mg sodium, 35.5g carbs, 7g fiber, 7g sugars, 30g protein
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Ingredients
1/3 cup frozen potatoes O’Brien
1 precooked 1-ounce turkey or meatless sausage breakfast link, chopped
1 teaspoon dried minced onion
½ cup fat-free liquid egg substitute
1 burrito-size flour tortilla with about 110 calories
1 slice fat-free American cheese, halved
1 tablespoon ketchup
Optional: salt and black pepper
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add potatoes, sausage, onion, and 1 teaspoon water, and stir. Microwave for 1 minute. Once cool enough to handle, transfer potato mixture to a plate and set aside.
Lightly re-spray mug with nonstick spray. Add egg substitute and microwave for 1 minute. Stir gently and then microwave for another 45 to 60 seconds, until scramble is just set.
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Extra, Extra!
Potatoes O’Brien aren’t just meant for this burrito. Buy a bag and use it for making our Big Bowl of Breakfast and Happy Camper Cheeseburger Crumble!
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Warm tortilla in the microwave for about 10 seconds. Place egg scramble in the center of the tortilla. If you like, sprinkle with salt and pepper. Top with potato-sausage mixture followed by cheese and ketchup.
Roll the tortilla up tightly around the filling. Enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
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HG Tip!
If using frozen sausage, do not thaw completely. This will make it easier to chop.
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You’ll Need: bowl, large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug florentine
You really can’t say (or even read!) the word “Florentine” without feeling 20 percent fancier, can you? Despite that fact, this simple morning meal is down-to-earth and delicious!
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PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 15g protein
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Ingredients
1 teaspoon Dijonnaise
1 teaspoon plain fat-free yogurt
Squirt of lemon juice
½ cup chopped fresh spinach
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
Directions
To make the sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small bowl. Set aside.
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and microwave for 30 seconds.
Blot excess liquid from spinach. Add egg substitute and cheese wedge, breaking cheese into pieces as you add it. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir scramble, top with sauce, and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug burger-rama
Fast food meets healthy breakfast meets your face (or the face of some other lucky human).
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PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein
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Ingredients
1 Boca Original Meatless Burger (Vegan)
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese, chopped
1 tablespoon ketchup
Directions
Microwave Boca patty for 1 minute, and then chop into pieces.
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir, top with ketchup, and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mcmuggin’
You’ll never hit the drive-thru for breakfast again. Never.
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PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 25g protein
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Ingredients
½ slice light bread
½ cup fat-free liquid egg substitute
1½ ounces (about 3 slices)
97 to 98% fat-free ham, chopped
1 wedge The Laughing Cow Light Original Swiss cheese
1 tablespoon shredded fat-free cheddar cheese
Directions
Toast bread, and then cut into cubes.
Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, ham, and cheese wedge, breaking cheese into pieces as you add it. Mix gently. Microwave for 1 minute.
Lightly stir, and then top with shredded cheese. Microwave for another 45 to 60 seconds, until scramble is just set.
Stir and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug lorraine
Who is this Lorraine and how does she make her eggs taste so delicious?!
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PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein
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Ingredients
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Original Swiss cheese
1 tablespoon precooked real crumbled bacon
1 teaspoon dried minced onion
½ teaspoon Dijonnaise
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients, breaking cheese wedge into pieces as you add it, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir and enjoy!
MAKES 1 SERVING
You’ll Need: large microwave-safe mug, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
egg mug mexicali
Have trouble waking up in the AM? Try making this one with super-spicy salsa!
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PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein
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Ingredients
½ cup fat-free liquid egg substitute
¼ cup frozen ground-beef-style soy crumbles
2 tablespoons shredded fat-free cheddar cheese
1 tablespoon salsa
Directions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for 1 minute.
Stir gently, and then microwave for another 45 to 60 seconds, until scramble is just set.
Stir, top with salsa, and enjoy!
> MAKES 1 SERVING
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You’ll Need: strainer, microwave-safe bowl
Prep: 10 minutes
Cook: 5 minutes
sausage spaghetti swap
Capers, marinara, sausage…noodles?! This is a head-explodingly good Italian dish. Try it, and let’s hope your head doesn’t actually explode. Thanks for the inspiration, Anna!
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PER SERVING (entire recipe): 285 calories, 12g fat, 1,250mg sodium, 20g carbs, 6g fiber, 10.5g sugars, 22g protein
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Ingredients
1 package House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1 precooked 3-ounce chicken or meatless sausage link with 8g fat or less, sliced
½ cup low-fat marinara sauce
½ tablespoon jarred capers, drained
2 teaspoons reduced-fat Parmesan-style grated topping
Salt, black pepper, garlic powder, and dried oregano, to taste
Directions
Using a strainer, rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave noodles for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit.
Add all other ingredients to the bowl and mix well. Microwave for 1 to 2 minutes, until heated. Enjoy!
MAKES 1 SERVING
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HG Tip!
If using frozen sausage, do not thaw completely. This will make it easier to slice.
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You’ll Need: microwave-safe bowl, microwave-safe plate
Prep: 5 minutes