by Lisa Lillien
Once gelatin has thickened slightly, stir in the Cool Whip. Whisk until thoroughly blended, then pour mixture into the pie crust.
Refrigerate until firm, at least 2 hours. Store in the refrigerator until ready to serve. Cut into eight slices and enjoy!
MAKES 8 SERVINGS
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HG Fast Fact:
Unlike regular limes, key limes aren’t ripe until the peel turns yellow. That part’s key…
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fluffy lemon squares
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PER SERVING (1 square): 121 calories, 2.5g fat, 203mg sodium, 25.5g carbs, 5.5g fiber, 7.5g sugars, 4g protein
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Light ’n lemony, these squares are actually refreshing. Unlike traditional lemon bars, ours won’t weigh you down or use up an entire meal’s worth of calories. Yippee!
Ingredients
For Crust
1½ cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread
4 no-calorie sweetener packets
For Filling
1 cup fat-free liquid egg substitute
12/3 cups Splenda No Calorie Sweetener (granulated)
1/3 cup granulated white sugar
6 tablespoons whole-wheat flour
6 tablespoons freshly squeezed lemon juice (about 2 to 3 lemons’ worth)
2 tablespoons lemon zest
2 teaspoons baking powder
Directions
Preheat oven to 350 degrees.
In a small microwave-safe bowl, combine butter with 2 tablespoons water. Microwave until just melted.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
In a medium mixing bowl, combine crumbs, butter mixture, and the contents of the sweetener packets. Stir until mixed well.
Spray a medium oven-safe dish (8-inch by 8-inch works well) lightly with nonstick spray. Evenly distribute crust mixture, using your hands or a flat utensil to firmly press and form the crust. Press it into the edges of the dish. Bake crust in the oven for 5 minutes, then set aside.
In a large mixing bowl, combine egg substitute, Splenda, sugar, flour, lemon juice, lemon zest, and baking powder until mixed well. Pour the filling mixture into the crust.
Bake in the oven for about 20 minutes, until a toothpick inserted into the center comes out clean. Let cool and cut into nine squares.
MAKES 9 SERVINGS
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HG Tip! Before grating the zest from your lemons, wash them and remove those pesky produce stickers.
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Unexpected Fiber Alert!
Fiber-packed yogurt? Fiber One Creamy Nonfat Yogurt crams 5 grams of the stuff into every 4-ounce container. And it tastes great, too. Weeeeee!
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san diego baja-style fish tacos
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PER SERVING (1 taco with sauce): 152 calories, 2g fat, 499mg sodium, 23.5g carbs, 5.5g fiber, 3.5g sugars, 14g protein
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Here’s yet another clever way to use Fiber One for faux-frying. These tacos are very filling (you get a nice hunk of fish in each one)!
Ingredients
For Tacos
4 small white corn tortillas
8 ounces raw cod, cut into 4 even strips
1 cup thinly sliced green cabbage
½ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
1 tablespoon seasoned rice vinegar
¼ teaspoon garlic salt
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
Salt, black pepper, additional seasonings, to taste
Optional: chopped cilantro, lime wedges, salsa
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HG Heads Up!
If you don’t have a broiler pan for your oven, just follow the toaster oven directions. If you don’t have a toaster oven…borrow one!
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For Sauce
1/3 cup fat-free mayonnaise
2 tablespoons fat-free sour cream
2 tablespoons chopped sweet or yellow onion
½ teaspoon lime juice
Dash salt
Dash cayenne
Directions
If using a toaster oven, spray the rack with nonstick spray and line the bottom with aluminum foil. Then preheat toaster oven to 450 degrees.
If using a broiler pan, preheat oven to 450 degrees. Then line the bottom of the broiler pan with aluminum foil and spray the pan’s rack with nonstick spray.
In a small bowl, combine all of the ingredients for the sauce and mix well. Refrigerate until ready to assemble tacos.
In another small bowl, toss cabbage with vinegar until lightly coated. Refrigerate until ready to assemble tacos.
In a blender or food processor, grind Fiber One cereal to a bread crumb-like consistency. Place crumbs in a medium bowl. Mix in garlic salt, onion powder, and garlic powder. Add as much salt and pepper as you like. Feel free to season crumbs with extra spices, as well.
Place egg substitute in another medium bowl. One by one, coat fish strips in egg substitute, give them a shake to remove excess egg substitute, then coat with bread crumb mixture.
Spray the tops of the breaded fish strips with a light mist of nonstick spray. Place them on the rack of either the toaster oven or the broiler pan. If using the broiler pan, place it in the oven. Cook for 12 minutes, or until the fish is flaky and the tops are brown and crispy.
To assemble tacos, warm tortillas in the microwave for 5 to 10 seconds. Set one fish strip in the middle of each tortilla. Top each piece of fish with one-fourth of the cabbage followed by one-fourth of the sauce. Serve with cilantro, lime wedges, and/or salsa, if you like. Chew!
MAKES 4 SERVINGS
sweet crust quiche supreme
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PER SERVING (1/6th of quiche): 144 calories, 4.25g fat, 582mg sodium, 19.5g carbs, 9g fiber, 1.5g sugars, 12g protein
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Spinach, bacon, mushrooms, and cheese living together inside one sweet-crusted quiche? Yum!!!
Ingredients
For Crust
1¾ cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread
4 no-calorie sweetener packets
1 teaspoon cinnamon
For Filling
One 10-ounce package frozen chopped spinach, thawed
4 slices extra-lean turkey bacon
1½ cups fat-free liquid egg substitute
½ cup chopped mushrooms
¼ cup shredded fat-free cheddar cheese
¼ cup fat-free half & half
½ teaspoon baking powder
¼ teaspoon salt
Directions
Preheat oven to 350 degrees.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency.
Melt butter and mix with 2 tablespoons water. In a medium mixing bowl, combine butter mixture and crumbs with remaining ingredients for crust. Stir until mixed well.
Spray an oven-safe 9-inch pie dish lightly with nonstick spray. Evenly distribute crumb mixture in the dish, using your hands or a flat utensil to firmly press and form crust. Press it into the edges and up along the sides of the dish.
Bake crust in the oven for 10 minutes. Remove and allow to cool. Leave oven on.
Over medium heat, cook bacon in a pan sprayed with nonstick spray on the stove until both sides are crispy. Once cool enough to handle, cut into small, bite-sized pieces.
In a large mixing bowl, combine bacon with all of the other filling ingredients and stir well.
Pour filling mixture into crust. Bake in the oven for 35 minutes, until center is set. Let cool before cutting. Cut into six slices and enjoy!
MAKES 6 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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no-harm eggplant parm
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PER SERVING (¼th of recipe): 170 calories, 2.5g fat, 872mg sodium, 29g carbs, 13g fiber, 5g sugars, 15g protein
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By now, you know that Fiber One crumbs can do magical things in the kitchen. Here’s a completely guilt-free eggplant Parmesan recipe…
Ingredients
1 large eggplant, ends removed
1 cup Fiber One bran cereal (original)
1 cup canned tomato sauce with Italian seasonings
1 cup shredded fat-free mozzarella cheese
½ cup fat-free liquid egg substitute
¼ cup reduced-fat Parmesan-style grated topping
½ teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon black pepper
Optional: dried Italian seasonings (basil, oregano, etc.)
Directions
Preheat oven to 375 degrees.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic powder, salt, and pepper. Season to taste with optional seasonings, if you like. Transfer to a medium bowl and set aside.
Pour egg substitute into a separate medium bowl and set that aside as well.
Cut eggplant lengthwise into ½-inch slices. Use paper towels to blot eggplant slices on both sides, removing excess moisture.
Spray a large baking pan with nonstick spray.
Coat eggplant slices on both sides—first with egg substitute, and then with crumb mixture. Arrange slices flat in the baking pan and bake in the oven for 30 minutes.
Flip slices over and bake until browned on both sides, about 10 minutes longer. Remove pan from oven, but leave oven on.
Spray an 8-inch by 8-inch baking dish lightly with nonstick spray. Spread ¼ cup sauce in the bottom. Arrange half the baked eggplant slices evenly over the sauce.
Continue to layer ingredients evenly in this order: sauce (¼ cup), mozzarella and Parm-style topping (half of each), sauce (¼ cup), eggplant (remaining slices), sauce (¼ cup), and cheeses (remaining amounts).
Cover dish with foil and return to the oven. Bake for 25 minutes, or until heated through. Allow to cool slightly, and then cut into quarters. Devour!
MAKES 4 SERVINGS
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HG Fast Fact:
The eggplant-colored crayon was added to Crayola’s crayon lineup in 1998. You can find it in the box of 120 colors and, according to the Crayola website, Eggplant is ranked number 81 overall. This recipe for No-Harm Eggplant Parm is WAY more popular.
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vanilla crème pumpkin cheesecake
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PER SERVING (½th of cake with topping): 160 calories, 3.25g fat, 579mg sodium, 20g carbs, 5g fiber, 7g sugars, 15g protein
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You want a large-and-in-charge, twelve-serving, guilt-free pumpkin cheesecake? Here it is!
Ingredients
For Crust
2 cups Fiber One bran cereal (original)
¼ cup light whipped butter or light buttery spread
3 tablespoons Splenda No Calorie Sweetener (granulated)
1 teaspoon cinnamon
For Filling
32 ounces fat-free cream cheese, room temperature
1 cup fat-free liquid egg substitute
1 cup canned pure pumpkin
1 cup Splenda No Calorie Sweetener (granulated)
¼ cup light brown sugar (not packed)
1 teaspoon vanilla extract
1 teaspoon pumpkin pie spice
For Topping
¾ cup fat-free sour cream
¼ cup Splenda No Calorie Sweetener (granulated)
½ teaspoon vanilla extract
Directions
Preheat oven to 325 degrees.
In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Transfer to a medium bowl and set aside.
Melt butter and mix with 2 tablespoons water. Add butter mixture and other crust ingredients to cereal crumbs and mix thoroughly.
Spray a nonstick spring form pie pan (about 9 inches wide) lightly with nonstick spray—make sure to get the sides as well as the bottom. Evenly distribute crumb mixture, using your hands or a flat utensil to firmly press and form the crust along the bottom of the pan. Set aside.
In a large mixing bowl, combine all of the filling ingredients. Using an electric mixer set to medium speed, mix until completely blended and lump-free. Pour mixture into the pan.
Bake in the oven for approximately 1 hour and 20 minutes, until set. Allow cake to chill in the fridge for at least 3 to 4 hours (overnight is best).
Once cake has chilled, carefully release and remove spring form top. In a small dish, combine all topping ingredients. Mix well and spread evenly over the cake.
Return cake to the fridge until topping has chilled and set, or until ready to serve. Cut into twelve slices and enjoy!
MAKES 12 SERVINGS
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HG Tip! Save time…make this cake the night before a party. Then just do the topping the day of!
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HG Fast Fact:
A slice of pumpkin cheesecake from a restaurant packs in around 400 calories and 26 grams fat. You could eat HALF of ours and still not come close to taking in that much fat. Cheesecake can be SCARY!
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s’mores krispymallow treats
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PER SERVING (1 square): 57 calories, 1g fat, 52mg sodium, 12g carbs, 1.5g fiber, 5g sugars, 0.5g protein
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Just when you thought krispymallow Treats (see the first HG book for those) couldn’t get any better…here’s a S’MORES version. Exciting!!!
Ingredients
4 cups puffed wheat cereal
2 cups Golden Grahams cereal
1 cup Fiber One bran cereal (original)
3 cups mini marshmallows
3 tablespoons light whipped butter or light buttery spread
5 teaspoons mini semi-sweet chocolate chips
Directions
Melt butter in a large saucepan over low heat. Add marshmallows and stir until completely melted, then remove from heat. Add all three cereals and stir until thoroughly coated.
Spray a 9-inch by 13-inch baking pan with nonstick spray. Using a spatula, press marshmallow-cereal mixture evenly into the pan. Allow to cool.
Sprinkle mini chocolate chips evenly over the top of the pan. Press down on the contents of the pan with a spatula. Cut into twenty-five squares. Enjoy your treat!
MAKES 25 SERVINGS
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HG Trivia Tidbit:
The original Rice Krispies Treats were invented in 1939 by Mary Barber and the Kellogg’s Home Economics Department. The original s’mores were inspired by Girl Scouts in the 1920s. And in 2008, when Hungry Girl put the two together, history (and an insanely good snack!) was made.
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TOP ATE Tips for Faux-Frying
1. Grind up a big batch of Fiber One all at once.
Stash it in an airtight container, and you’ll get to skip the “grind to a breadcrumb-like consistency” step the next time you faux-fry. FYI, a quarter cup of the crumbs is equal to a half cup of the cereal.
2. Raid your spice rack.
Get crazy and add your favorite seasonings (cayenne pepper, taco seasoning mix, dried basil, etc.) to your crumbs. High fiber and high flavor…
3. Swap out the egg substitute.
The egg is only there to help the crumbs stick to your food. So if there’s a guilt-free sauce or dressing you love, coat your food in that before you roll it in Fiber One crumbs for an extra flavor boost.
4. Have extra ingredient
s on hand.
Our recipes call for pretty much the exact amount of Fiber One and egg substitute needed to coat your food completely, which means you may feel like you’re running out at the end. To avoid any stress, portion out a little more than what’s called for.
5. Insist on the one-and-only Fiber One bran cereal (original).
Do not, under any circumstances, attempt to faux-fry with some other high-fiber cereal, including the other varieties of F1. Caramel Delight onion rings = not recommended.
6. Mix ’n match.
Can’t decide between Faux-Fried Zucchini and Fiber-ific Fried Cheese Sticks? No problem! Grab whatever you have in the fridge (within reason), roll it all in crumbly goodness, and serve it up with a couple yummy dipping sauces. It’ll be like having one of those restaurant sampler platters, without all the grease.
7. Eyes bigger than your stomach?
There’s no shame in leftovers, but your faux-fried goodies DO typically taste better right out of the oven. If you need to reheat ’em the next day, skip the microwave and pop them in the oven at a high temperature to crisp up. Just make sure they don’t burn.
8. Don’t stop at these recipes!
Use them as jumping-off points and get creative. What else can you roll in fiber-ific breadcrumbs? Mushrooms? Pineapple? Broccoli? Go for it!
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chapter fourteen
fun with vitalicious
Muffin-tastic Fiber-Packed Creations
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Anyone who knows anything about Hungry Girl is familiar with the 100-calorie, high-fiber, all-natural, vitamin-packed muffin and brownie treats from Vitalicious. You can find them at select supermarkets, but to get the full selection of flavors, order them from vitalicious.com. A little inconvenient? Perhaps, but they can be stored in the freezer for months and thawed in seconds. Besides, they are SO worth the extra effort. Here are a bunch of recipes featuring these sweet and decadent cake replacements.