Authors: Lisa Lillien
Hungry Girl 1-2-3 (20 page)
Directions
In a large bowl, toss all ingredients together until mixed well.
Cover and refrigerate for at least 2 hours.
Stir well before serving. If you like, season to taste with salt and pepper. Enjoy!
MAKES 5 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need:
bowls
Prep:
10 minutes
Chill:
at least 2 hours
hawaiian slaw
You’ll feel like hula-ing in a sassy grass skirt when you swallow a forkful of this slaw. But calm down and stay put in your own clothes, you nut. Sheesh!
PER SERVING
(¼
th
of recipe, about 1 cup): 138 calories, 1.5g fat, 658mg sodium, 22g carbs, 3.5g fiber, 15g sugars, 9g protein
Ingredients
One 12-ounce bag (4 cups) dry broccoli cole slaw
1 cup cubed cooked ham
1 cup canned pineapple tidbits packed in juice, drained, juice reserved
½ cup fat-free sour cream
1 tablespoon seasoned rice vinegar
1 tablespoon thick teriyaki sauce with 20 to 25 calories per tablespoon
1 teaspoon Dijonnaise
1 no-calorie sweetener packet
1/8 teaspoon salt
Optional: black pepper
Directions
Place slaw, ham, and pineapple in a large bowl. Set aside.
In a small bowl, mix all other ingredients with 1 tablespoon of the reserved pineapple juice. Add to the large bowl and toss to coat. If you like, season to taste with pepper.
Cover and refrigerate for at least 2 hours.
Mix well before serving. Eat up!
MAKES 4 SERVINGS
Fun with…French Toast
Yeah, I know you’re thinking an entire chapter devoted to French toast
in a book of guilt-free recipes is ironic. Or even IMPOSSIBLE. We here at HG are part evil geniuses and part magicians. And YOU’RE lucky! (And speaking of luck, I’m totally afraid of unlucky 13, so this is officially Chapter 12½!)
You’ll Need:
bowl, large skillet, nonstick spray
Prep:
10 minutes
Cook:
15 minutes
french-toasted waffles
What happens when you take frozen waffles and FRENCH-TOAST ’em?! Deliciousness ensues! Taste for yourself, non-believers.
PER SERVING
(entire recipe): 274 calories, 6g fat, 807mg sodium, 41.5g carbs, 3.25g fiber, 6.5g sugars, 16g protein
Ingredients
2 Eggo Nutri-Grain Low-Fat Waffles
½ cup fat-free liquid egg substitute
¼ teaspoon cinnamon
½ teaspoon vanilla extract
2 teaspoons light whipped butter or light buttery spread
1 teaspoon powdered sugar
¼ cup sugar-free pancake syrup
Directions
Lightly toast waffles.
Mix egg substitute, cinnamon, and vanilla extract in a bowl, and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, coat waffles thoroughly in the egg mixture.
Cook waffles for 4 to 5 minutes per side, until golden brown. Top with powdered sugar and serve with syrup for dipping!
MAKES 1 SERVING
You’ll Need:
bowl, large microwave-safe mug, nonstick spray
Prep:
10 minutes
Cook:
5 minutes
cinnamon french toast bowl-a-rama
This kooky bowl of French toast yumminess is so easy to whip up and can be enjoyed as a breakfast, a snack, or a dessert. Yee-haaa!
PER SERVING
(entire recipe): 228 calories, 3g fat, 671mg sodium, 31g carbs, 6g fiber, 6g sugars, 21.5g protein
Ingredients
2 teaspoons Coffee-mate Sugar Free French Vanilla powdered creamer
2 tablespoons fat-free cream cheese, room temperatur
¾ teaspoon cinnamon
¼ teaspoon vanilla extract
2 no-calorie sweetener packets
½ cup fat-free liquid egg substitute
2 slices light white bread
¼ cup Fat Free Reddi-wip
1 tablespoon sugar-free pancake syrup
Directions
Combine powdered creamer with ¼ cup hot water in a bowl, and stir to dissolve. Add cream cheese, cinnamon, vanilla extract, and sweetener, and stir vigorously until mixture is mostly uniform and free of lumps. Add egg substitute and stir. Set aside.
Toast bread and tear into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes and top with the vanilla-egg mixture. If needed, stir gently to ensure bread is thoroughly soaked.
Microwave for 2 to 2½ minutes, until just set. Allow to cool slightly.
Fluff mixture gently with a fork. Top with Reddi-wip and drizzle with syrup. Enjoy!
MAKES 1 SERVING
You’ll Need:
small microwave-safe bowl, 8-inch by 8-inch baking dish, nonstick spray, medium-large bowl, handheld electric mixer
Prep:
20 minutes
Cook:
45 minutes
the big apple french toast casserole
No-guilt French toast for a crowd. A crowd of LUCKY people. This multi-serving treat is pretty addictive, so make it for a group or you might find yourself eating multiple servings. Consider yourself alerted…
PER SERVING
(¼
th
of recipe): 232 calories, 4.25g fat, 687mg sodium, 38.5g carbs, 5.5g fiber, 8g sugars, 16.5g protein
Ingredients
2 tablespoons light whipped butter or light buttery spread
8 slices light bread, cut into cubes
1 apple (preferably Fuji), cored, peeled, and diced
4 ounces fat-free cream cheese, room temperatur
1¼ cups light vanilla soymilk
1 cup fat-free liquid egg substitute
1 cup plus 2 tablespoons sugar-free pancake syrup, divided
¼ teaspoon cinnamon
1 no-calorie sweetener packet, or more to taste
Directions
Preheat oven to 350 degrees.
In a small microwave-safe bowl, microwave butter until melted. Set aside.
Spray an 8-inch by 8-inch baking dish with nonstick spray. Place bread cubes evenly along the bottom of the dish.
Sprinkle diced apple evenly over the bread.
In a medium-large bowl, combine melted butter, cream cheese, soymilk, egg substitute, 2 tablespoons syrup, cinnamon, and sweetener. If you like your French toast pretty sweet, add an extra packet of sweetener. Using a handheld electric mixer set to medium speed, mix until lump-free and smooth. Pour mixture over the bread and apple.
Make sure bread is soaked in the liquid mixture. If needed, toss lightly to coat.
Bake in the oven for about 45 minutes, until egg mixture is pretty firm and cooked through. (Be sure not to overcook, as bread could burn.) Let cool slightly.
Cut into quarters and serve with remaining 1 cup syrup for dipping. Dig in!
MAKES 4 SERVINGS
For a pic of this recipe, see the second photo insert. Yay!
You’ll Need:
small plate, basic skillet, nonstick spray
Prep:
10 minutes
Cook:
10 minutes
super-cheesy ham-stuffed french toast
What the heck is this? It’s a crazy-amazing ham-n-cheese-stuffed pile of French-toasted love. That’s what it is! Enjoy it with or without syrup. (Pssst…Go for the syrup. Don’t be a wuss.)
PER SERVING
(entire recipe): 256 calories, 7g fat, 1,264mg sodium, 24g carbs, 5.25g fiber, 5g sugars, 25g protein
Ingredients
1/3 cup fat-free liquid egg substitute
¼ teaspoon cinnamon
2 slices light white bread
1 wedge The Laughing Cow Light Original Swiss cheese
1 slice fat-free cheddar or American cheese
1 ounce (about 2 slices) 97 to 98% fat-free ham
2 teaspoons light whipped butter or light buttery spread
Optional: sugar-free pancake syrup, for dipping
Directions
Combine egg substitute and cinnamon on a small plate and set aside.
Lay bread slices on a clean dry surface and spread the top of each evenly with half of the cheese wedge. Top one slice of bread with the cheese slice and ham, and then place the other slice of bread on top with the cheese-side down.
Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow it to coat the bottom of the skillet. Meanwhile, evenly coat both sides of your sandwich with egg substitute. Coat the sides of the sandwich as well. (You won’t need to use all of the egg mixture.)
Place sandwich in the skillet and cook for 2 to 4 minutes on each side, until golden brown. If you like, serve with syrup for dipping!
MAKES 1 SERVING
You’ll Need:
bowls, basic skillet, nonstick spray
Prep:
10 minutes
Cook:
5 minutes
cannoli-stuffed french toast nuggets
The name says it all. These li’l bites are like fat, soft, warm, chocolatey nuggets of cannoli love. Mmmmmmm!
PER SERVING
(entire recipe): 228 calories, 6.5g fat, 395mg sodium, 31g carbs, 3g fiber, 10.5g sugars, 12.5g protein
Ingredients
¼ cup fat-free liquid egg substitute
¼ teaspoon cinnamon
1 teaspoon vanilla extract, divided
3 tablespoons fat-free ricotta cheese
2 teaspoons mini semi-sweet chocolate chips
1 no-calorie sweetener packet
1 light hot dog bun (about 80 calories)
2 teaspoons light whipped butter or light buttery spread
½ teaspoon powdered sugar
Optional: sugar-free pancake syrup, for dipping
Directions
Mix egg substitute, cinnamon, and ½ teaspoon vanilla extract in a small bowl. Set aside.
In a separate small bowl, combine ricotta cheese, chocolate chips, remaining ½ teaspoon vanilla extract, and sweetener, and mix well.
Split hot dog bun open lengthwise, without fully separating the two halves. Spoon ricotta mixture onto the bottom half of the bun. Gently press the top half down over the filling. Carefully slice into four “nuggets.”
Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, coat each nugget on all sides with the egg mixture. (You won’t need to use all of the egg mixture.)
Once butter has melted, place nuggets in the skillet and cook for 3 to 4 minutes, flipping nuggets until golden brown on all sides.
Plate your nuggets, sprinkle with powdered sugar and, if you like, serve with syrup for dipping!
MAKES 1 SERVING
For a pic of this recipe, see the second photo insert. Yay!
HG Alternative!
If you can’t find fat-free ricotta, go for low-fat or light—then your Nuggets would have 237 calories and 8.5 grams of fat.
HG Alternative!
Can’t find 80-calorie buns? No worries! Get the lowest-calorie ones you can find, and adjust the nutritionals for this recipe accordingly.
You’ll Need:
bowls, small plate, basic skillet, nonstick spray
Prep:
10 minutes
Cook:
10 minutes
overstuffed peanut butter ’n banana french toast
This recipe was inspired by something I saw on
The Best Thing I Ever Ate
. Gotta give credit where credit is due.
PER SERVING
(entire recipe): 327 calories, 8.5g fat, 700mg sodium, 48.5g carbs, 7.25g fiber, 11g sugars, 18g protein
Ingredients
1/3 cup fat-free liquid egg substitute
1¼ teaspoons vanilla extract, divided
½ teaspoon plus 1 dash cinnamon, divided
1 no-calorie sweetener packet, divided
1 tablespoon fat-free cream cheese, room temperatur
2 teaspoons reduced-fat peanut butter, room temperature
2 slices light white bread
½ small banana, sliced
2 teaspoons light whipped butter or light buttery spread
¼ cup sugar-free pancake syrup
Directions
Combine egg substitute, 1 teaspoon vanilla extract, ¼ teaspoon cinnamon, and half of the sweetener in a bowl, and mix well. Transfer to a small plate and set aside.
In a small bowl, combine cream cheese, peanut butter, ¼ teaspoon vanilla extract, ¼ teaspoon cinnamon, and the remaining half-packet of sweetener. Mix until smooth by stirring with the handle of a fork or spoon. (That’s the easiest way to mix this!)
Gently spread cream cheese–peanut butter mixture evenly onto one slice of bread. (If needed, use your fingers to help spread.) Top with banana and a dash of cinnamon, and then finish it off with the other slice of bread. Press down lightly to seal.
