Hungry Girl 1-2-3
Page 7
Prep: 10 minutes
Cook: 35 minutes
stuffed chick cordon bleu
Make this super-simple chicken dish for guests, and everyone will think you worked for HOURS in your kitchen.
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PER SERVING (entire recipe): 222 calories, 4.5g fat, 692mg sodium, 2g carbs, 0g fiber, 1g sugars, 40g protein
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Ingredients
One 5-ounce raw boneless skinless lean chicken breast cutlet
Salt and black pepper, to taste
1 wedge The Laughing Cow Light Original Swiss cheese
1 ounce (about 2 slices) 97 to 98% fat-free ham
Directions
Preheat oven to 350 degrees.
Place chicken in a large sealable plastic bag, squeeze out as much air as you can, and seal. Using a meat mallet or a heavy can, carefully pound chicken until it is about ¼-inch thick. Remove chicken from the bag, and season to taste with salt and pepper on both sides.
Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Starting with one of the longer sides (or any side, if it’s square), tightly roll up the chicken breast cutlet, and secure with toothpicks.
Place chicken roll in a baking pan sprayed with nonstick spray, and then cover the pan with foil. Bake in the oven for 20 minutes.
Carefully remove the foil. Continue to bake, uncovered, for an additional 15 minutes, or until chicken is cooked through.
Remove toothpicks and enjoy!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: 12-cup muff in pan, nonstick spray, large skillet, rolling pin, pizza cutter (optional)
Prep: 10 minutes
Cook: 30 minutes
backyard bbq beef cups
There are no words to describe the awesomeness of these things. But here goes an attempt: tasty, sweet, yummy, puffy, delicious, awesome, dreamy, and party-tastic.
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PER SERVING (1 “beef cup”): 125 calories, 4g fat, 321mg sodium, 15g carbs, <0.5g fiber, 7g sugars, 7g protein
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Ingredients
12 ounces raw extra-lean ground beef
1 small onion, finely chopped
¾ cup barbecue sauce
1 package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
Directions
Preheat oven to 375 degrees. Spray a 12-cup muffin pan with nonstick spray and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add beef and onion. Stirring frequently, cook until beef is crumbled and browned and onion is soft, about 8 to 10 minutes.
Reduce heat to low. Stir in BBQ sauce and let simmer for 5 minutes.
Roll dough out into a 12-inch by 9-inch rectangle. Using a knife or pizza cutter, cut into 12 squares.
Place each square into a muffin cup, and press it into the bottom and up along the sides to form a little “dough cup” for the beef.
Evenly distribute beef mixture among the cups. Bake in the oven for 12 to 15 minutes, until golden brown.
Let cool slightly, and then chow down!
MAKES 12 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
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HG Alternative!
These can also be made with lean ground turkey, ground-beef-style soy crumbles, or shredded chicken.
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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: large pot, large microwave-safe bowl, small microwave-safe bowl
Prep: 5 minutes
Cook: 30 minutes
too-ez mac ’n cheese
Mac ’n cheese may actually be the most requested HG recipe ever. This version is so creamy and cheesy. Thanks to the help of cauliflower, which tastes SO good with whole-wheat pasta and cheese, the portion size is pretty huge for the calorie count. AMAZING!
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PER SERVING (¼th of recipe, about 1 cup): 202 calories, 4.5g fat, 825mg sodium, 36g carbs, 5g fiber, 6g sugars, 8.5g protein
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Ingredients
2 cups uncooked whole-wheat-blend rotini pasta
6 cups (about 24 ounces) frozen Green Giant Cauliflower & Cheese Sauce
3 wedges The Laughing Cow Light Original Swiss cheese
Optional: salt and black pepper
Directions
In a large pot, prepare pasta according to the instructions on the package; drain well and set aside. While pasta is cooking, place contents of the cauliflower & sauce package in a large microwave-safe bowl. Cover and microwave for 10 to 12 minutes, until sauce has melted and cauliflower is hot.
Once the bowl is cool enough to handle, remove it from the microwave and add cooked pasta. Set aside.
Unwrap cheese wedges and place in a small microwave-safe bowl. Microwave for 30 seconds. Stir until smooth, and then add to the large bowl with the pasta.
Mix thoroughly, ensuring that the Laughing Cow cheese is evenly distributed and the pasta and cauliflower are coated in cheese sauce. If you like, season to taste with salt and pepper. Enjoy!
MAKES 4 SERVINGS
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: bowl
Prep: 5 minutes
Chill: at least 30 minutes
shrimp cocktail tacos
We took a classic seafood appetizer and turned it into a delicious meal. These chilly tacos ROCK!
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PER SERVING (2 tacos, entire recipe): 243 calories, 5g fat, 638mg sodium, 26.5g carbs, 3.5g fiber, 4g sugars, 21g protein
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Ingredients
3 ounces cooked ready-to-eat shrimp, chopped
¼ cup plus 2 tablespoons black bean and corn salsa
2 corn taco shells
¼ cup shredded lettuce
Directions
Mix shrimp and salsa in a bowl, cover, and refrigerate for at least 30 minutes.
Evenly distribute lettuce between taco shells, and top with shrimp-salsa mixture. Now chomp!
MAKES 1 SERVING
For a pic of this recipe, see the first photo insert. Yay!
You’ll Need: bowl, basic skillet, nonstick spray
Prep: 5 minutes
Cook: 5 minutes
cheesy crab ’n chile quesadilla
WOW, this thing is good. Those green chiles are AWESOME with crab and cheese. Feel free to cheat the whole four-ingredients thing and serve this quesadilla with salsa and fat-free sour cream. I won’t tell…
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PER SERVING (entire quesadilla): 193 calories, 4.5g fat, 1,080mg sodium, 26.5g carbs, 6g fiber, 3.5g sugars, 17.5g protein
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Ingredients
Half a 6-ounce can (about ½ cup) crabmeat, drained and flaked
1 wedge The Laughing Cow Light Original Swiss cheese
3 tablespoons canned diced green chiles
1 burrito-size flour tortilla with about 110 calories
Directions
Combine crabmeat, cheese, and chiles in a bowl, and mix thoroughly.
Bring a skillet sprayed with nonstick spray to medium heat. Place tortilla flat in the skillet and spread crab mixture over one half of the tortilla. Fold the other half of the tortilla over to form the quesadilla, and then press down firmly with a spatula to seal.
Cook until both sides are crispy, about 2 minutes per side. Remove from heat and cut into triangles. Enjoy!
MAKES 1 SERVING
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Extra, Extra!
Have an open can of chiles? Whip up a Bursting Burrito Bowl, Chunky Veggie Pumpkin Chili, or Slow-Cookin’ Mexican Chicken!
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br /> You’ll Need: rolling pin, pizza cutter (optional), 12-cup mini muff in pan
Prep: 15 minutes
Cook: 12 minutes
creamed corn–cheese bites
Holy moly! These adorable little corn-packed puffs are indescribably AMAZING. So I’m not even going to attempt to describe them.
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PER SERVING (1 “cheese bite”): 46 calories, 2g fat, 122mg sodium, 6g carbs, <0.5g fiber, 1g sugars, 1g protein
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Ingredients
1 tablespoon flour
½ package Pillsbury Crescent Recipe Creations Seamless Dough Sheet
½ cup canned cream-style corn
¼ cup shredded reduced-fat cheddar cheese
Directions
Preheat oven to 350 degrees.
Prepare a dry surface by dusting it with some of the flour. Dust a rolling pin with the flour, as well.
Roll dough out into a 12-inch by 9-inch rectangle. Using a knife or pizza cutter, cut dough into 12 squares. Gently press each square into a mini muffin cup, leaving corners of dough extended over edge of each cup.
Spoon cream-style corn evenly into dough-lined cups. Top each with cheese. Fold the dough edges down, so they cover the top.
Bake in the oven for 10 to 12 minutes, until edges are golden brown and filling is set.
Let stand for 5 minutes. Enjoy!
MAKES 12 SERVINGS
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Extra, Extra!
It’s best to use the refrigerated dough soon after you open it. So make a second batch of this recipe ASAP, or make some Jammin’ Tarts!
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You’ll Need: bowl
Prep: 5 minutes
quickie caramel custard
This simple snack/dessert is yummy and crazy-high in protein, thanks to the goodness of Greek yogurt.
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PER SERVING (entire recipe): 97 calories, 0g fat, 66mg sodium, 8.5g carbs, <0.5g fiber, 6.5g sugars, 15g protein
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Ingredients
¾ cup fat-free plain Greek yogurt
1 tablespoon Splenda No Calorie Sweetener (granulated)
1½ teaspoons sugar-free calorie-free caramel syrup
¼ teaspoon cinnamon
Directions
Mix ingredients together in a bowl and serve with your favorite spoon!
MAKES 1 SERVING
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HG Tip!
Torani makes the best sugar-free, calorie-free syrup out there. Visit the company’s website to see where the syrups are sold near you or to order online!
Can’t find syrup at the store (or don’t feel like purchasing an entire bottle)? Just stop by Starbucks and order a shot of sugar-free caramel syrup to go.
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You’ll Need: baking sheet, nonstick spray
Prep: 10 minutes
Cook: 5 minutes
bffs (black forest fillo-cups)
Here’s some chocolate-cherry-whipped-cream madness for ya! Mmmmmmm…
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PER SERVING (3 “fillo-cups”): 80 calories, 3.5g fat, 70mg sodium, 12.5g carbs, 0.5g fiber, 3g sugars, 0.5g protein
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Ingredients
15 frozen Athens Mini Fillo Shells (1 box)
1 Jell-O Sugar Free Double Chocolate Pudding Snack
15 teaspoons Fat Free Reddi-wip
15 pitted dark sweet cherries, fresh or thawed from frozen
Directions
Preheat oven to 350 degrees.
Place shells on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 3 to 5 minutes, until golden and crispy. Allow to cool for several minutes.
Evenly distribute pudding among shells, and top each with a 1-teaspoon squirt of Reddi-wip. Add a cherry to each cup, and prepare for some quality time with your new BFFs!
MAKES 5 SERVINGS
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HG Tip!
Pssst…See the “Couples” section for more fillo shell ideas ASAP!
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For a pic of this recipe, see the first photo insert. Yay!
chapter five
Cook-Me-Not
There’s no need to cook the recipes here,
and therefore this chapter is very appropriately named. Have fun assembling, humans!
You’ll Need: bowls
Prep: 15 minutes
Chill: at least 1 hour (overnight is best)
ginormous sweet-tart fruit salad
A big fat thank-you to HG pal Debbie for inspiring this super-sized fruit salad!
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PER SERVING (11/3 cups): 100 calories, 0.5g fat, 71mg sodium, 23.5g carbs, 2.5g fiber, 17g sugars, 1.5g protein
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Ingredients
3 tablespoons freshly squeezed orange juice
1 tablespoon finely chopped fresh mint
2 teaspoons seasoned rice vinegar
1 teaspoon granulated sugar
12/3 cups peeled and diced cucumber
1 cup chopped red grapefruit segments (if packaged, packed in juice and drained)
¾ cup diced strawberries
¾ cup blueberries
Directions
In a small bowl, combine orange juice, mint, vinegar, and sugar. Stir until blended. Set aside.
Place all other ingredients in a large bowl. Pour orange juice mixture over the contents and stir gently to coat.
Cover and refrigerate for at least 1 hour (overnight is best). Stir gently just before serving. Enjoy!!!
MAKES 3 SERVINGS
You’ll Need: bowl
Prep: 5 minutes
Chill: at least 1 hour (overnight is best)
salmon spread the love
It’s a spread that’s also a dip that’s also DELICIOUS. No one would ever guess it’s made with canned salmon—it tastes just like a fancy deli spread. Enjoy it on English muff ins, tortillas, cut-up veggies, and SO much more…
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PER SERVING (about ¼ cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein
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Ingredients
One 8-ounce tub fat-free cream cheese, room temperatur
2 wedges The Laughing Cow Light Original Swiss cheese
1½ tablespoons Dijonnaise
½ teaspoon lemon juice
One 5-ounce can skinless boneless pink salmon in water, drained and finely flaked
1 tablespoon dried minced onion
Directions
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated.
Add salmon and onion and stir thoroughly, until a very smooth consistency is reached.
Cover and refrigerate for at least 1 hour. (It tastes sooo good the next day!)
MAKES 6 SERVINGS
You’ll Need: bowls
Prep: 15 minutes
Chill: at least 3 hours (overnight is best)
crab-happy sunomono salad
I LOVE sunomono salad (typically it’s just thinly sliced cucumber in rice vinegar). This HG version is DELICIOUS: sweet, tangy, crunchy, and crab-loaded. It’s a great starter, snack, or mini-meal. Keep a tub of it in the fridge, and munch on it when hunger attacks!
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PER SERVING (1 heaping cup): 95 calories, 0.5g fat, 575mg sodium, 16g carbs, 1g fiber, 5g sugars, 6.5g protein
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Ingredients
5 small Persian cucumbers (or any small, thin-skinned cucumbers)
1 red bell pepper
12 ounces (about 2 cups) chunk-style imitation crab
¼ cup seasoned rice vinegar
1 tea
spoon lime juice
1 teaspoon reduced-sodium/lite soy sauce
2 no-calorie sweetener packets
Directions
Cut off cucumber ends and very thinly slice cucumbers into rounds. Very thinly slice bell pepper into strips about 2 inches long. Transfer veggies to a large bowl and set aside.
If needed, chop crab into bite-sized pieces. Add those to the bowl with the veggies, toss to mix, and set aside.
In a separate bowl, combine vinegar, lime juice, soy sauce, and sweetener. Add ½ cup cold water and mix well. Pour mixture over the veggies and crab and gently stir.
Cover and chill in the fridge for at least 3 hours (overnight is best). Then stir and enjoy!
MAKES 6 SERVINGS
You’ll Need: bowl
Prep: 5 minutes
twice-tomatoed turkey tortilla
Yup, this wrap has TWO kinds of tomatoes. And turkey. And cheese. And it is DELICIOUS. This tomato-centric turkey treat is a real tongue-pleaser (and tongue-twister!).
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PER SERVING (entire wrap): 277 calories, 7.5g fat, 670mg sodium, 30g carbs, 8g fiber, 3.5g sugars, 27g protein
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Ingredients
1 wedge The Laughing Cow Light Original Swiss cheese
3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 burrito-size flour tortilla with about 110 calories
3 slices tomato
2 ounces cooked boneless skinless lean turkey breast, sliced
1 cup chopped romaine lettuce