Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories
Page 3
Spray a large baking sheet with nonstick spray and spoon batter into 4 evenly spaced circles. Spread batter out a bit with the back of a spoon.
Bake in the oven for 12 to 14 minutes, until tops of treats are just slightly crispy. Allow to cool slightly on the sheet. Grab ’n go!
MAKES 4 SERVINGS
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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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eggless stuffed breakfast burrito
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PER SERVING (entire burrito): 199 calories, 6g fat, 892mg sodium, 28g carbs, 15g fiber, 5.5g sugars, 21g protein
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Who says breakfast burritos NEED some sort of egg? Is there a rule? This burrito has cheese, veggies, and bacon—and it is completely egg-free. Weeeeee!
Ingredients
1 large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla
1 slice extra-lean turkey bacon
2 cups fresh spinach leaves
1/3 cup diced mushrooms
¼ cup diced plum tomatoes (preferably Roma)
¼ cup diced green bell pepper
2 tablespoons diced onion
1 wedge The Laughing Cow Light Original Swiss cheese
2 tablespoons shredded fat-free cheddar cheese
Directions
Cut bacon into small, bite-sized pieces. Set aside.
Spray a small pan with nonstick spray and bring to medium-high heat. Add bacon pieces, mushrooms, pepper, and onion to the pan. Stirring occasionally, cook until bacon begins to crisp, 4 to 5 minutes.
Add spinach leaves and cook and stir until the leaves have wilted. Add shredded cheese and stir until just melted. Remove pan from heat and set aside.
Warm tortilla in the microwave for about 10 seconds. Lay tortilla flat and spread cheese wedge on top of it. Evenly layer spinach mixture over the cheese-topped tortilla. Place diced tomatoes on top of spinach mixture.
Fold in the sides of the tortilla, and then carefully roll tortilla up from the bottom to the top. Enjoy!
MAKES 1 SERVING
cinnamon-vanilla french toast nuggets
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PER SERVING (8 nuggets): 151 calories, 2.25g fat, 299mg sodium, 24g carbs, 1.5g fiber, 3.5g sugars, 8.5g protein
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Yes, we made French toast out of hot dog buns. Don’t judge us. These are actually AWESOME and fluffy. And you get to eat EIGHT nuggets. That rocks!
Ingredients
2 hot dog buns
1/3 cup fat-free liquid egg substitute
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
2 dashes cinnamon
Optional topping: sugar-free pancake syrup
Directions
Split each bun in half and cut each of those halves into 4 pieces, leaving you with 16 chunks of bread.
In a small bowl, dissolve powdered creamer in 1 tablespoon warm water. Add egg substitute and 1 dash cinnamon, stirring until mixed well.
Bring a large pan sprayed with nonstick spray to medium-high heat. Dip or soak bread pieces in egg mixture, covering them completely. Place egg-dipped bread pieces in the pan and cook for 3 to 5 minutes, flipping occasionally to cook all sides.
Remove from heat and plate your nuggets. Sprinkle with another dash cinnamon. If you like, top with some sugar-free pancake syrup.
MAKES 2 SERVINGS
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Chew on This
Most of us know it as “French toast,” but in France they actually call the dish “pain perdu,” which means “lost bread.” The theory is that even if you forget about your bread and it gets a little stale, you can soften it up by dunking it in egg. Genius!
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cheesy-good breakfast tartlets
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PER SERVING (2 tartlets): 111 calories, 2g fat, 553mg sodium, 10.5g carbs, 0.5g fiber, 1.5g sugars, 11g protein
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These are overflowing with cheesed-up egg, turkey bacon, and more. They’re a little fancy, so feel free to serve them to brunch guests. No one (except you) will know they’re low in calories and fat. NO ONE.
Ingredients
1 cup fat-free liquid egg substitute
8 small square wonton wrappers
2 slices extra-lean turkey bacon
1 cup chopped mushrooms
1/3 cup chopped scallions
1 wedge The Laughing Cow Light Original Swiss cheese, room temperature
2 tablespoons fat-free cream cheese, room temperature
48 sprays I Can’t Believe It’s Not Butter! Spray
¼ teaspoon sea salt
Optional: additional salt, black pepper
Directions
Preheat oven to 350 degrees.
Spray 8 cups of a 12-cup muffin pan with nonstick spray and set aside.
On a clean, dry surface, spread out wonton wrappers. Spray each one with 3 sprays of butter, and use your fingers to spread butter evenly over each wrapper. Gently flip wrappers and repeat on the other sides.
Carefully transfer wonton wrappers to the muffin pan, placing each wrapper in a muffin cup and pressing it in to form the cup shape. Bake in the oven for 10 minutes, until wonton cups are firm and brown.
Prepare bacon slices according to package directions, either in the microwave or in a pan sprayed with nonstick spray. Once cool enough to handle, chop the bacon into small pieces and set aside.
In a small bowl, combine egg substitute and salt and whisk until blended. Stir in the scallions. Set aside.
In a small microwave-safe dish, combine cheese wedge and cream cheese. Stir until blended. Warm in the microwave for 15 seconds, and then stir again. Set aside.
Bring a medium pan sprayed with nonstick spray to medium heat on the stove. Add mushrooms, and cook and stir for 2 minutes.
Add egg mixture to the pan. Scramble as you would ordinary eggs. Once solid bits begin to form, slowly fold in cheese mixture, one spoonful at a time. Continue to cook and stir until egg mixture is solid.
Remove from heat and mix chopped bacon into the pan immediately. Evenly distribute egg mixture among the baked wonton cups. Serve warm. If you like, season to taste with a little salt and/or black pepper. Yum!
MAKES 4 SERVINGS
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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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creamy crunchy freeze-dried frenzy
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PER SERVING (entire recipe): 165 calories, 0.5g fat, 180mg sodium, 40g carbs, 7g fiber, 12g sugars, 11g protein
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Okay, this so-called frenzy is actually a parfait. But the word “frenzy” makes it seem a little more exciting, no? Freeze-dried fruit and Fiber One cereal make this breakfast super-crunchy.
Ingredients
6 ounces fat-free vanilla yogurt
¼ cup freeze-dried fruit (any variety)
¼ cup Fiber One bran cereal (original)
Directions
Place half the yogurt in a bowl or parfait glass. Top with half the fruit followed by half the cereal. Repeat.
Now devour!
MAKES 1 SERVING
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HG Tip! This recipe can be made with any type of freeze-dried fruit, so pick your favorite. We like to grab Gerber’s Mini Fruits blend of banana and strawberries from the baby food aisle. And even though the package warns, “This product should only be fed to a seated and supervised child,” we eat ’em anyway…and we’re not always seated and supervised.
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berries & cream oatmeal pudding
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PER SERVING (entire recipe): 190 calories, 2.5g fat, 501mg sodium, 35.5g carbs, 5g fiber, 7g sugars, 5.5g protein
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Gotta be honest…T
his isn’t always the prettiest breakfast on the table, but it tastes FANTASTIC. So ignore the scary array of colors that emerge from your bowl and dig in. Mmmmmmmm!
Ingredients
1/3 cup regular oats (not instant)
½ cup frozen unsweetened mixed berries
¼ cup light vanilla soymilk
1 tablespoon sugar-free fat-free vanilla instant pudding mix
1 teaspoon Coffee-mate Sugar Free French Vanilla powdered creamer
1 no-calorie sweetener packet
Dash salt
Directions
In a medium microwave-safe bowl, combine powdered creamer with ¼ cup warm water. Stir until dissolved.
Add soymilk and pudding mix, and stir until mixture is thoroughly blended. Add all of the other ingredients to the bowl and stir.
Microwave for 3 minutes. Allow to cool and thicken. Dig in!
MAKES 1 SERVING
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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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big fat blueberry muffins
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PER SERVING (1 muffin): 137 calories, 2.25g fat, 269mg sodium, 26.5g carbs, 3g fiber, 7.5g sugars, 4g protein
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These muffins are phenomenal. Plain and simple. And while they ARE big and fat, they’re NOT fattening.
Ingredients
1 cup whole-wheat flour
1 cup fresh blueberries
½ cup light vanilla soymilk
¼ cup sugar-free pancake syrup
¼ cup fat-free liquid egg substitute
¼ cup Splenda No Calorie Sweetener (granulated)
3 tablespoons brown sugar (not packed)
2 tablespoons light whipped butter or light buttery spread, room temperature
2 tablespoons no-sugar-added applesauce (get Mott’s Blueberry Delight if you can find it!)
1½ teaspoons baking powder
½ teaspoon vanilla extract
¼ teaspoon salt
Directions
Preheat oven to 400 degrees.
In a medium mixing bowl, combine flour, Splenda, brown sugar, baking powder, and salt, stirring until mixed well.
In a large mixing bowl, combine soymilk, syrup, egg substitute, butter, applesauce, and vanilla extract. Using an electric mixer or a whisk, mix until thoroughly blended. Do not worry if butter bits do not break up completely.
Add dry ingredients in the first mixing bowl to wet ingredients in the large mixing bowl and mix until completely blended. Then fold in blueberries.
Line a 6-cup muffin pan (or half a 12-cup pan) with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 6 cups.
Bake in the oven for about 22 minutes, until a toothpick inserted into the center of a muffin comes out clean. Enjoy!
MAKES 6 SERVINGS
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Chew on This
SHOCKER ALERT! Besides berries, a Starbucks blueberry muffin is stuffed with around 500 calories and 19 grams fat. Ahhhhhhh!
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easy caprese breakfast pizzas
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PER SERVING (entire recipe): 185 calories, 5g fat, 430mg sodium, 23.5g carbs, 6g fiber, 1.5g sugars, 14g protein
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This is HG’s latest way to have pizza for breakfast. Fresh basil is soooo good!
Ingredients
1 light English muffin
2 thick slices from a large firm plum tomato (we recommend Roma)
6 fresh basil leaves
1 piece light mozzarella string cheese, pulled into strips
1 teaspoon light whipped butter or light buttery spread
½ teaspoon crushed garlic
Optional: salt, black pepper
Directions
Preheat oven to 375 degrees.
In a small dish, combine butter and garlic. Mix well and set aside.
Bring a pan sprayed with nonstick spray to medium-high heat on the stove. Cook tomato slices for 1 to 2 minutes on each side, until lightly blackened.
Split English muffin into halves. Spread garlic-butter mixture evenly over both halves. Top each half evenly with mozzarella cheese strips.
Place three basil leaves on top of each cheese-topped muffin half, followed by tomato slices.
Place halves on a baking sheet sprayed lightly with nonstick spray. Bake in the oven until the cheese has melted and muffin halves are toasty, about 5 minutes.
Finish off with a dash of salt and pepper on top of each tomato, if you like. Then devour!
MAKES 1 SERVING
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HG Fast Fact:
Caprese means “in the style of Capri,” an island off the coast of Italy (about halfway down the west side of the boot). The colors in the traditional salad of tomato, basil, and mozzarella are a tribute to the Italian flag. A DELICIOUS tribute.
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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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oat-rageous chocolate chip pancake minis
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PER SERVING (5 mini pancakes): 179 calories, 3.25g fat, 341mg sodium, 28g carbs, 3.5g fiber, 5g sugars, 9.5g protein
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These chocolate chip pancakes have fewer than 40 calories each. And even though they’re “mini,” they pack in a tremendous amount of chocolate flavor.
Ingredients
3 tablespoons regular oats (not instant)
3 tablespoons fat-free liquid egg substitute
2 tablespoons whole-wheat flour
1 tablespoon light vanilla soymilk
½ tablespoon mini semi-sweet chocolate chips
¼ teaspoon baking powder
1/8 teaspoon vanilla extract
1 no-calorie sweetener packet
Dash salt
Directions
Place all ingredients in a small bowl, except for chocolate chips. Add 1 tablespoon water and stir until thoroughly mixed. Fold in chocolate chips.
Bring a large pan sprayed with nonstick spray to medium heat. Pour batter in the pan to form 5 mini pancakes. Once pancakes begin to look solid, after about 1 minute, gently flip.
Cook for an additional minute, or until both sides are lightly browned and insides are cooked through. Plate ’em and commence chewing!
MAKES 1 SERVING
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Chew on This
How’s this for inventive? Ruth Graves Wakefield of the Toll House Inn decided she wanted to put pieces of chocolate in her cookies, and that’s just what she did. She chopped up a Nestlé chocolate bar, and mixed in the bits. The result was so good that she told Nestlé, “Hey! Why don’t you make little bits of chocolate so I can put them in my cookies?” (Okay, maybe those weren’t her exact words, but you get the picture.)
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piña colada parfait surprise
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PER SERVING (entire parfait): 175 calories, 0.5g fat, 129mg sodium, 42g carbs, 5g fiber, 28g sugars, 8g protein
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This tropical morning treat will make you feel like you’re on vacation. And (SURPRISE!), it’s got bananas in it, too!
Ingredients
6 ounces fat-free vanilla yogurt
¼ cup canned pineapple tidbits packed in juice, drained
¼ cup chopped banana
2 tablespoons Fiber One bran cereal (original)
¼ teaspoon coconut extract
Directions
Mix coconut extract into yogurt. Place about one-third of the yogurt mixture in the bottom of a parfait glass, or any small glass.
Top with half of the pineapple tidbits and half of the chopped banana.
Sprinkle half of the cereal over the fruit layer, and then spoon another third of the yogurt on top.
Finish it all off with the rest of the cereal. Enjoy!
MAKES 1 SERVING
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Chew on This
The earliest known reference to a pina colada appeared in an article in Travel magazine in 1922. One key ingredient wasn’t originally there—the coconut! “Piña colada” translates literally to “strained pineapple.” Some creative mixologist threw the coconut in much later. Very interesting…
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sweet cinna-muffin
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PER SERVING (entire recipe): 126 calories, 3.25g fat, 268mg sodium, 22g carbs, 6g fiber, <0.5g sugars, 6g protein
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This is a PERFECT little breakfast treat or anytime snack. It’s buttery, sweet, and cinnamony. Yum!
Ingredients
1 light English muffin
1 teaspoon light whipped butter or light buttery spread
10 sprays I Can’t Believe It’s Not Butter! Spray
¾ teaspoon Splenda No Calorie Sweetener (granulated)
¼ teaspoon cinnamon
Directions
Split English muffin in half, and then spread each half evenly with butter spread.
In a small dish, combine Splenda and cinnamon until mixed well. Sprinkle Splenda-cinnamon mixture over muffin halves.