by Lisa Lillien
veggie-loaded tangy tuna salad
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PER SERVING (about ¾ cup): 153 calories, 2.5g fat, 730mg sodium, 14g carbs, 2g fiber, 7g sugars, 18g protein
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The problem with most tuna salads is that they rely on gobs of mayo for flavor. This one gets its deliciousness from relish, honey mustard, and a slew of veggies. Mmmmmm!
Ingredients
One 6-ounce can tuna packed in water, drained and flaked
½ cup finely chopped sweet bell pepper (red, orange, yellow, or any combination)
¼ cup finely chopped carrots
¼ cup finely chopped celery
1/3 cup fat-free mayonnaise
2 teaspoons honey mustard
1 teaspoon sweet relish
Dash salt
Dash black pepper
Optional: additional salt and black pepper
Directions
In a medium bowl, combine mayo, honey mustard, relish, salt and black pepper. Mix well, then stir in tuna.
Fold in all of the veggies. Season to taste with more salt and black pepper, if you like. Mmmmmm!
MAKES 2 SERVINGS
citrus-licious egg white salad
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PER SERVING (about 1 cup): 90 calories, 1g fat, 556mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 11g protein
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It’s a little sweet, a little citrusy, and REALLY delicious. You will NOT miss the yolks at all. Promise!
Ingredients
6 large hard-boiled egg whites, chilled and chopped
¼ cup finely chopped celery
¼ cup finely chopped red bell pepper
¼ cup finely chopped red onion
3 tablespoons fat-free mayonnaise
1 teaspoon creamy Dijon mustard
1 teaspoon lime juice
½ teaspoon lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper
Directions
Place onion in a small microwave-safe bowl with 1 tablespoon water. Cover and microwave for 1½ minutes. Once bowl is cool enough to handle, drain water and allow the onion to cool completely.
In another small bowl, combine mayo, mustard, lime juice, lemon juice, salt, and black pepper, stirring until mixed well.
Once onion has cooled completely, add chopped egg whites, bell pepper, and celery, and stir. Then add mayo mixture, and stir until thoroughly mixed. Time to devour!
MAKES 2 SERVINGS
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Chew on This
An average serving of egg salad has close to 400 calories and more than 30 grams of fat. THAT is completely unacceptable.
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sweet ’n chunky chicken salad
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PER SERVING (about 1 cup): 145 calories, 1.5g fat, 332mg sodium, 14g carbs, 1g fiber, 10g sugars, 21g protein
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Grapes and apples add fruity fun to this one. The result is sweet, creamy chicken salad you’ll FLIP over! Pssst…the short, sweet cucumbers called for in this recipe are great—but if you can’t find ’em, any cucumber will do.
Ingredients
4½ ounces cooked skinless lean chicken breast, roughly chopped
½ cup chopped Persian or Kirby cucumber
1/3 cup red seedless grapes, halved
1/3 cup chopped apples
¼ cup plain fat-free yogurt
2 tablespoons fat-free mayonnaise
1 no-calorie sweetener packet
¼ teaspoon lemon-pepper seasoning
Dash salt
Directions
In a medium bowl, combine yogurt, mayo, sweetener, lemon-pepper seasoning, and salt, stirring until mixed well.
Add chicken, stirring until fully coated with the yogurt dressing.
Add cucumber, grape halves, and apples, and mix well. Try not to pass out as you chow down on this insanely good chicken salad!
MAKES 2 SERVINGS
go greek chicken salad
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PER SERVING (about 1 cup): 173 calories, 2.75g fat, 474mg sodium, 7.5g carbs, 0.5g fiber, 4g sugars, 30g protein
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This Greek-salad-inspired chicken creation is fantastic. The feta, yogurt and black olives work so well together, and the result is super-creamy. It’s hard to believe there are less than 3 grams of fat in a serving, but it’s true!
Ingredients
6 ounces cooked skinless lean chicken breast, roughly chopped
½ cup chopped cucumber
1/3 cup cherry tomatoes, quartered
¼ cup crumbled fat-free feta cheese with Mediterranean herbs (plain will do if flavored is not available)
¼ cup plain fat-free yogurt
2 tablespoons fat-free mayonnaise
2 tablespoons canned sliced black olives
Optional: salt, black pepper, lemon juice
Directions
In a medium bowl, combine yogurt and mayo until mixed well.
Add remaining ingredients and stir until coated.
Add optional ingredients, to taste, if you like.
Once completely mixed, refrigerate for about 30 minutes. But if you can’t wait that long, it’s okay to eat right away!
MAKES 2 SERVINGS
veggie-loaded tropical crab salad
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PER SERVING (about 1 cup): 115 calories, 0.5g fat, 812mg sodium, 16g carbs, 1.5g fiber, 12g sugars, 10g protein
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Make this salad with real crab or fake crab—either works well! It’s sweet and tasty. The veggies give it a nice crunch, too.
Ingredients
One 6-ounce can lump crabmeat, rinsed and drained
½ cup finely chopped green cabbage
¼ cup diced red bell pepper
¼ cup diced sweet onion
¼ cup canned crushed pineapple in juice, lightly drained
¼ cup plain fat-free yogurt
2 tablespoons seasoned rice vinegar
One-half no-calorie sweetener packet
1/8 teaspoon paprika
1/8 teaspoon salt
Optional: additional paprika and salt, black pepper
Directions
In a microwave-safe bowl, toss cabbage, red bell pepper, and onion with vinegar. Cover and microwave for 2 minutes. Uncover and refrigerate until cool, about 30 minutes.
Meanwhile, in a separate bowl, combine yogurt, sweetener, paprika, and salt. Stir in the crab and pineapple, and refrigerate until the veggies have cooled.
Combine contents of both bowls and mix well. Refrigerate until completely chilled. Season to taste with optional ingredients, if you like. Enjoy!
MAKES 2 SERVINGS
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HG Trivia Tidbit:
When someone is being a grouch, quite often we’ll call that person “crabby.” The root of the word comes from the old English “crabba,” meaning “to scratch or claw.” (Yup, that sounds like a crab.) This salad, on the other hand, may sweeten up even the crabbiest of humans!
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spicy taco tuna salad
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PER SERVING (½ cup): 111 calories, 1.5g fat, 663mg sodium, 6g carbs, 1g fiber, 3g sugars, 17.5g protein
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If you’re not crazy about spicy foods, just leave out the cayenne pepper. And if you’re just crazy, add more of it!
Ingredients
One 6-ounce can tuna packed in water, drained and flaked
2 tablespoons fat-free mayonnaise
2 tablespoons salsa
2 tablespoons chopped red bell pepper
2 tablespoons chopped green bell pepper
1 tablespoon chopped onion
1 tablespoon taco sauce
¾ teaspoon dry taco seasoning mix
½ teaspoon chili powder
¼ teaspoon cayenne pepper
Directions
In a medium bowl, combine mayo, salsa, taco sauce, taco seasoning mix, chili powder, and cayenne pepper until mixed thoroughly.
Add the tuna, bell peppers, and onion into sauce mixture, and stir. Refrigerate for 30 minutes before eating.
MAKES 2 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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i can’t believe it’s not potato salad!
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PER SERVING (2/3 cup): 97 calories, 1.25g fat, 729mg sodium, 17g carbs, 3g fiber, 8g sugars, 4.5g protein
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This salad tastes so much like the real thing, we DARE you to try it out on friends. DON’T tell anyone it’s made with cauliflower—they’ll think they’re eating creamy potato salad. DO IT! Come on, you’ve been dared. P.S. This stuff tastes even better the day after it’s prepared.
Ingredients
1 large head cauliflower, roughly chopped
6 hard-boiled egg whites, chilled and chopped
½ envelope dry ranch dressing/dip mix
1½ cups fat-free mayonnaise
½ cup fat-free sour cream
3 tablespoons Hellmann’s/Best Foods Dijonnaise
2 tablespoons fat-free non-dairy liquid creamer
1 cup diced red onion
2 celery stalks, diced
¼ cup chopped chives
3 tablespoons seasoned rice vinegar
2 tablespoons chopped dill
2 tablespoons chopped parsley
¼ teaspoon salt
Optional garnish: paprika
Directions
Place cauliflower in a large microwave-safe bowl, and pour 1/3 cup water over it. Cover and microwave for 6 to 8 minutes, until cauliflower is soft.
Meanwhile, in a medium bowl, stir together ranch mix, mayo, sour cream, Dijonnaise, and salt. Set aside.
Once bowl is cool enough to handle, drain any excess water from cauliflower. Lightly mash 2 cups of the cauliflower (set the rest aside), and then place mashed cauliflower in a blender. Add creamer and puree or pulse until blended. Don’t worry if the puree isn’t completely smooth. Pour mayo mixture into the blender, and mix until blended and creamy.
Chop remaining cauliflower into small, ½-inch pieces. Place cauliflower in a large bowl, and add onion, celery, and vinegar. Toss well and let sit for 5 minutes.
Pour blender mixture over the vegetables and mix well. Add chopped egg whites, chives, dill, and parsley. Stir lightly.
Chill for several hours before serving. Sprinkle with paprika, if you like. Mmmmm!
MAKES 10 SERVINGS
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Backyard BBQ Newsflash!
Your average potato salad contains nearly 30 grams of fat per cup. THAT is insulting to potatoes.
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every day is thanksgiving salad
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PER SERVING (about ¾ cup): 117 calories, 1g fat, 270mg sodium, 10g carbs, 1g fiber, 6g sugars, 17.5g protein
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This is a brilliant little turkey salad that tastes EXACTLY like Thanksgiving. No need to wait ’til November, though! Just whip up a batch anytime. By the way, it’s even good cold—just like most Thanksgiving leftovers!
Ingredients
4½ ounces cooked skinless lean turkey breast, chopped
1/3 cup chopped celery
¼ cup fat-free chicken or turkey gravy
2 tablespoons chopped onion
2 tablespoons Ocean Spray Craisins (original)
Dash salt
Dash black pepper
Dash thyme
Optional: additional salt, black pepper, and thyme
Directions
In a medium microwave-safe dish, combine turkey and gravy. Heat for about 30 seconds in the microwave.
Stir in all of the other ingredients and mix well. Season to taste with optional ingredients, if you like. Eat!
MAKES 2 SERVINGS
coconut-glaze fruit salad
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PER SERVING (1 cup): 122 calories, 1g fat, 20mg sodium, 28.5g carbs, 3.5g fiber, 20.5g sugars, 2.5g protein
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WOW. This tropical fruit salad is sooooo super-delicious, you will absolutely desert fatty desserts when it’s around.
Ingredients
For Salad
2 cups halved strawberries
1 cup blueberries
1 cup red grapes
1 cup chopped peaches
1 large banana, sliced
1 large apple, chopped
Optional: fresh mint leaves
For Glaze
6 ounces fat-free vanilla yogurt
¼ cup light coconut milk
2 tablespoons Splenda No Calorie Sweetener (granulated)
¼ teaspoon coconut extract
¼ teaspoon lime juice
Directions
In a large bowl, combine all of the fruit. Set aside.
In a mixing bowl, combine all glaze ingredients until mixed well.
Add glaze to fruit bowl. Toss to coat all fruit evenly. Mix in some mint leaves, if you like. Refrigerate until ready to serve!
MAKES 6 SERVINGS
creamy crab salad
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PER SERVING (about ¾ cup): 112 calories, 1.75g fat, 776mg sodium, 11.5g carbs, 0.5g fiber, 5g sugars, 12.5g protein
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Creamy…crunchy…crabby (in a good way). This salad tastes like it is LOADED with calories and fat—but all it has is great, creamy seafood taste (and lots of crunchy veggies!).
Ingredients
Two 6-ounce cans lump crabmeat, rinsed and drained
½ cup fat-free sour cream
½ cup fat-free mayonnaise
¼ cup plus 1 tablespoon fat-free cream cheese, room temperature
½ cup chopped celery
¼ cup finely chopped sweet or yellow onion
¼ cup thinly sliced scallions
¼ cup chopped red bell pepper
1/8 teaspoon cayenne pepper
Optional: salt and black pepper
Directions
In a pan sprayed with nonstick spray, cook onion over high heat for about I minute, until browned. Remove from heat and set aside.
In a medium bowl, combine sour cream, mayonnaise, and cream cheese. Whisk until smooth. Add browned onion, celery, scallions, bell pepper, and cayenne pepper, stirring until mixed well. Gently stir in crabmeat.
Refrigerate for at least 1 hour to allow flavors to combine. Season to taste with salt and black pepper, if you like.
MAKES 4 SERVINGS
scoopable Chinese chicken salad
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PER SERVING (1 ½ cups): 195 calories, 2.75g fat, 595mg sodium, 21g carbs, 4.5g fiber, 12.5g sugars, 22.5g protein
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We took our sassy slaw recipe (see Chapter 4 for that!) and turned it into a full-on mini meal. It is soooooooooooooooooo good!
Ingredients
One 16-ounce package dry broccoli slaw mix
12 ounces cooked skinless lean chicken breast, chopped
1 cup canned water chestnuts, drained and sliced into thin strips
1 cup canned mandarin orange segments packed in water or juice, drained and chopped (and rinsed, if packed in juice)
1 cup chopped scallions
¾ cup Newman’s Own Lighten Up! Low Fat Sesame Ginger Dressing
Directions
In a large bowl, toss all ingredients together until mixed well.
Refrigerate for at least 2 hours. Stir well before serving. Enjoy!
MAKES 5 SERVINGS
chapter four
start me up!
Appetizers, Sides, and Small Bites
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Soups, muffins, a slaw, appetizers, sides…you’ll find them all in this chapter. And boy are they goo
oooood! The best part about these recipes is that they’re so low in calories, you can combine ’em with ones from the mini meal chapter to create full-on, fantastic, guilt-free lunches and dinners. You could also snack on these throughout the day or serve them to people you like…totally your call!
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four-cheese stuffed-silly mushrooms
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PER SERVING (6 stuffed mushrooms): 198 calories, 1.75g fat, 792mg sodium, 25g carbs, 4.5g fiber, 8.5g sugars, 22g protein
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There’s nothing silly about these mushrooms, except for how insanely overstuffed they are…and the fact that they have so few calories (only 33 each). So stuff yourself silly with’em.
Ingredients
6 medium-large baby bella mushrooms (each about 2 inches wide)
¼ cup fat-free ricotta cheese
¼ cup finely chopped onion
¼ cup canned spinach, thoroughly drained and dried
2 tablespoons fat-free cream cheese
2 tablespoons shredded fat-free mozzarella cheese
1 tablespoon minced garlic
1 teaspoon reduced-fat Parmesan-style grated topping
½ teaspoon garlic powder
1/8 teaspoon nutmeg
1/8 teaspoon salt
Directions
Preheat oven to 375 degrees.
Gently remove stems from mushrooms. Chop stems into small pieces and set aside.
With the rounded sides down, place mushroom caps on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 12 to 14 minutes. Do not turn oven off.
Meanwhile, bring a pan sprayed with nonstick spray to medium heat on the stove. Add chopped mushroom stems, onion, and garlic. Cook and stir until garlic is soft, about 3 minutes. Once mushroom caps are cool enough to handle, pat dry until free of all excess moisture. Set aside.