Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories Read online

  Hungry Girl 200 under 200

  Also by Lisa Lillien

  Hungry Girl: Recipes and Survival Strategies

  for Guilt-Free Eating in the Real World

  Hungry Girl: The Official Survival Guides:

  Tips & Tricks for Guilt-Free Eating

  (audio book)

  Hungry Girl 200 under 200

  200 Recipes Under 200 Calories

  Lisa Lillien

  The author’s references to various brand-name products and services are for information purposes only and are not intended to suggest endorsement or sponsorship of the author or her book by any company, organization, or owner of any brand.

  HUNGRY GIRL: 200 UNDER 200: 200 RECIPES UNDER 200 CALORIES.

  Copyright © 2009 by Hungry Girl, Inc. All rights reserved. For information, address St. Martin’s Press, 175 Fifth Avenue, New York, N.Y. 10010.

  www.stmartins.com

  Illustrations by Jack Pullan

  Food styling and photography by General Mills Photography Studios

  Photographer: Chuck Nields

  Food Stylists: Nancy Johnson and Sharon Harding

  Art Director: Chris Everett

  ISBN: 978-0-312-55617-4

  This book is dedicated to my superhuman

  husband, Daniel Schneider, and to my wonderful

  parents, Florence and Maurice Lillien.

  I love you all.

  Contents

  Acknowledgments

  FAQs

  Hungry Girl’s Recommended Products

  Hungry Girl Staples

  Chapter 1 Morning Minis

  Fab-Five Banana Pancake Minis

  Complete & Utter Oatmeal INSANITY

  Spinach, Tomato, Feta ’n Egg Wrap Attack

  Slammin’ Smoked Salmon ’n Bacon B-Fast Sandwich

  Tutti Frutti Biscuits

  Creamy Hot Apple B-Fast with Brown Sugar Crunch

  Choco-Monkey Oatmeal

  Grab ’n Go Breakfast Cookies

  Eggless Stuffed Breakfast Burrito

  Cinnamon-Vanilla French Toast Nuggets

  Cheesy-Good Breakfast Tartlets

  Creamy Crunchy Freeze-Dried Frenzy

  Berries & Cream Oatmeal Pudding

  Big Fat Blueberry Muffins

  Easy Caprese Breakfast Pizzas

  Oat-rageous Chocolate Chip Pancake Minis

  Piña Colada Parfait Surprise

  Sweet Cinna-Muffin

  Peachy Maple-Caramel Crunch Parfait

  Fro-Yo’ed Up Oatmeal Sundae

  Gooey Cinnamon Rolls with Cream Cheese lcing

  Chapter 2 Egg-stravaganza

  The Breakfast Club

  Frittata Italiano

  Ginormous Oven-Baked Omelette

  That’s a Lotta Frittata

  Cheesed-Up Pepperoni Pizza Scramble

  Mexi-licious Smothered Taco Scramble

  Hula Scramble

  Hakuna Frittata

  “It’s All Greek to Me” Scramble

  Meaty ’n Manly Breakfast Toastie

  El Ginormo Oven-Baked Southwest Omelette

  Super-Cheesy All-American Breakfast Bake

  Turkey ’n Swiss Scramble

  Snazzy Spanish Omelette

  Chapter 3 Scoopable Salads

  RedHot Chick’n Salad

  Veggie-Loaded Tangy Tuna Salad

  Citrus-licious Egg White Salad

  Sweet ’n Chunky Chicken Salad

  Go Greek Chicken Salad

  Veggie-Loaded Tropical Crab Salad

  Spicy Taco Tuna Salad

  I Can’t Believe It’s Not Potato Salad!

  Every Day Is Thanksgiving Salad

  Coconut-Glaze Fruit Salad

  Creamy Crab Salad

  Scoopable Chinese Chicken Salad

  Chapter 4 Start Me Up!

  Four-Cheese Stuffed-Silly Mushrooms

  Cheesy Butternut Bake

  Crunchy Sassy Chinese Slaw

  Bacon-Bundled BBQ Shrimp

  Spinach, Mushroom, and Mozzarella Supreme

  H-O-T Hot Boneless Buffalo Wings

  Lean-O Cioppino

  Cheesy-Good Cornbread Muffins

  Butternut Hash Browns

  Sassy Southwestern Egg Rolls

  Miracle Mashies

  Cheesy “Broc Star” Soup

  Bacon ’n Cheese Bell Pepper Skins

  Mmmm-azing Mini Mushroom Tartlets

  Cheesy Cauliflower Casserole

  Devilish Eggs

  Chapter 5 Dip It Good

  Not-So-Secret BBQ Sauce

  Just Fondue It

  Hungry, Hungry Artichoke Hummus

  Hint of Mint Yogurty Cucumber Dip

  Holy Moly Guacamole

  Crazy-Creamy Spinach Artichoke Dip

  Fluffy Cinnamon-Cream Cheese Dip

  Sweet Cinnamon Pita Chips

  Chunky Caramel-Apple Pumpkin Dip

  Mostly Roasted Veggie Explosion

  Sweet Caramelized Onion Dip

  Kickin’ Peanut Sauce

  Zesty Italian Pita Chips

  Mexican Bean & Cheese Dip

  Creamy Vanilla Dip

  Nacho-Average Tortilla Chips

  Peachy-Cream Fruity Fondue

  Fluffy Speckled Peanut Butter Dip

  Very-Veggie Spread

  Chapter 6 Mini Meal Mania

  Totally PUMPin’ Fettuccine

  EZ Tomato-Basil Chicken

  Crazy Calypso Salad

  Big Bad Burger Wrap

  Smothered Pig in a Blanket

  So Low Mein with Chicken

  BBQ Mango Tilapia

  Chicken Fajita Lettuce Cups

  Crazy-Good Coconut Chicken Taco

  Turkey-tastic Creamy Shirataki Bowls

  Super Veggie-Stuffed Peppers

  BLC Wraps

  Philly Cheesesteak Lettuce Cups

  Chicken Fajita Pita

  Superb-y Herby Sauce-Exposed Pizzas

  Cheesy Saucy Veggie Stacks

  Dan’s Snazzy Green Pepper Pizzas

  Fettuccine Hungry Girlfredo Veggie Explosion

  Mmm Mmm Goo-lash

  Chapter 7 Tortilla Madness

  Lean Bean ’n Cheese Enchiladas

  Turkey Reuben Quesadilla

  Cheesy Beefy Quesadilla

  BLT Quesadilla

  Buffalo Chicken Chop Salad Wrap

  Crispy White Pizza

  Spicy Tortilla Pizza Mexicali

  BLT Salad Wrap

  Extreme Mega-Supreme Pizza Pocket

  Cheeseburger Quesadilla

  Little Taco Salad in a Shell

  Chapter 8 Shivering Sips

  Joe Cool Java Freeze

  Cravin’ Cap’n Crunch Shake

  Frozen Fudge Chip Freeze

  Raspberry Mocha Madness Swappuccino

  PB & J Super-Shake

  Chocolate Chip Cookie Crisp Puddin’ Shake

  Green Tea Crème Swappuccino

  Mint Chocolate Chip Freeze

  Freckled Lemonade

  Too-Good Two-Berry Citrus Smoothie

  Chocolate-Banana Smoothie

  Freezy-Cool Lemon Slushie

  Mango-Tango Slushie

  Key Lime Pie Shake

  Piña Colada Smoothie

  No-Name Peachy Pumpkin Drink

  Chapter 9 Yo, Cupcake!

  Crazy-Crumbly Super-Yummy Coffee Cakes

  Red Velvet Insanity Cupcakes

  14-Carat Cupcakes

  Chocolate Marshmallo
w Madness Cupcakes

  Iced ’n Spiced Pumpkin Puddin’ Cupcakes

  Razzle Dazzle Chocolate Raspberry Cupcakes

  Death by Chocolate Cone Cakes

  Piña Colada Cupcakes

  Strawberry Shortycakes

  Jelly-Filled Cupcakes

  Blueberry-Packed Lemon Shorties

  Banana Cupcakes with PB Frosting

  Chapter 10 Sweet Stuff

  104-Calorie Crème Brûlée

  Super-Duper Strawberry Shortcake

  Tiramisu Pudding

  Top Banana Bread

  “Swirls Gone Wild” Cheesecake Brownies

  Gooey Crunch Fruit Tartlets

  Mini Microwave Triple Chocolate Cake

  Cran-tastic Baked Pear Slices

  “It’s a Snap!” Ginger Cookie ’n Peach Parfait

  PB & J Cocoa-nana Snack Mix

  So-Good Chocolate Chip Softies

  Funky Monkey Squares

  Hungry Girl-nola

  Marshmallow Fudge Mania!

  Fruity Vanilla Snack Mix

  Chewy S’mores Snack Mix

  Chapter 11 Fun with Cool Whip Free

  Mmmm! Miracle Mousse

  Toffee Almond Caramel Cream Cakes

  Strawberry Shortcake Bites

  Caramel Piña Colada Crunchers

  PB-nana Poppers

  Chunky & Nutty Frozen PB Cups

  Gimme Gimme S’mores Sandwich

  Pumpkin Pudding Parfait

  Chocolate Cherry Crunchers

  Vanilla-Thrilla Coffee Float

  Crustless Banana Cream Pie

  Chapter 12 Fun with Fujis

  Jell-O Fizzy Fruit Minis

  Pico de Fuji

  Fuji Fritters

  Red Hot Apple Pie in a Cup

  I Heart Apple Slaw

  Caramel Apple Tartlets

  Apple & Onion Stuffing

  Chunky Apple-Cinnamon Muffins

  Apple iCobbler

  Chapter 13 Fun with Fiber One

  Crispy Tuna Croquettes

  Freakishly Fantastic Faux-Fried Zucchini

  Sweet Cinnamon Fritter Fries

  Too-Good-to-Deny Pumpkin Pie

  Fiber-ific Fried Cheese Sticks

  Bloomin’ Blossom

  Fiber-Fried Green Beans with Spicy Cucumber-Ranch Dip

  Key Lime Mousse Pie

  Fluffy Lemon Squares

  San Diego Baja-Style Fish Tacos

  Sweet Crust Quiche Supreme

  No-Harm Eggplant Parm

  Vanilla Crème Pumpkin Cheesecake

  S’mores Krispymallow Treats

  Chapter 14 Fun with Vitalicious

  Dynamite Double Chocolate Dream Parfaits

  Freezy-Cool Whoopie Pie

  Puddin’-Packed Caramel Brownie Blitz!

  Bananaberry Pudding Cream Pie Explosion

  Mlle-High Choco-Berry VitaTop Pie

  Chocolate Fluff ’n Nutter

  Black Forest Cheesecake Parfait

  Yogurt-Smothered Apple ’n Apricot Surprise

  Chocolate for Breakfast VitaSundae

  Double-Trouble Chocolate Trifle

  HG’s Top Secret Food Finds!

  Afterword

  Acknowledgments

  Thank you 1,000 times over to all the people who worked incredibly hard helping put this book together:

  Elizabeth Hodson—you’ve been with HG every step (and bite) of the way. You help make everything we put out look amazingly adorable (and taste great!). Jamie Goldberg—your devotion and commitment to Hungry Girl (and guilt-free foods) is limitless. Your attention to detail: staggering. I’d say you’re my right arm, but I’m a lefty. Saying thank you doesn’t begin to express my deep appreciation for you both. Lynn Bettencourt—I am so thankful for those countless hours in the kitchen, at the office, and behind the camera. To Lisa Friedman—thank you for managing the book tours, and for your impeccable organization skills. Dana DeRuyck—thanks to you for your creativity, chewing, testing, cooking, and researching. To Jennifer Curtis—you live too far away, but we feel like you’re always there with us. Thank you for your dedication and for all you do.

  More thank yous…

  Alison Kreuch—thank you for handling anything and everything I throw your way. If the U.S. could harness your energy, we wouldn’t need foreign oil.

  Super-agent Neeti Madan—you are the best agent ever. Hands down. Thank you.

  To Matthew Shear and Jennifer Enderlin—thank you for continuing to believe in Hungry Girl (and for the extra color pages!). John Karle—thank you for putting up with me and for taking (most of) my calls. Thank you, as well, to Anne Marie Tallberg, John Murphy, and to all the rest of my friends over at St. Martin’s Press.

  Tom Fineman—thank you for your constant support, advice, and friendship. Jeff Becker—thank you for your guidance and for being such an active Hungry Boy (keep the emails coming). John Vaccaro—thank you for EVERYTHING always!

  Special thanks also to Debbie Puente, Jack Pullan, and Lisa Foiles. And big thanks to the wonderful General Mills photography crew, as well as David Witt, Greg Zimprich, Shelly Dvorak, and Dan Stangler.

  Thanks also to Meri Lillien, Jay Lillien, and to the fantastic Lillien and Schneider families.

  To my furry babies, Cookie and Jackson, who are a constant source of happiness and comfort—much love!

  And to my 700,000 + friends, the devoted Hungry Girl subscribers—THANK YOU, THANK YOU, THANK YOU!!!!!

  Hungry Girl 200 under 200

  FAQs

  Who/What is Hungry Girl?

  Hungry Girl is a free daily email subscription service about guilt-free eating. The emails (which are read by over three-quarters of a million people a day) are packed with news, food finds, recipes, and real-world survival strategies. Hungry Girl was started by me, Lisa Lillien. I’m not a doctor or nutrition professional, I’m just hungry. And back in 2004, I decided I wanted to share my love and knowledge of food with the world, so Hungry Girl was born. To sign up for the daily emails or to see what you’ve missed since the beginning, go to Hungry-Girl.com.

  The Hungry Girl philosophy is more of a lifestyle than anything else. There’s no magic bullet or weight-loss secret that will make you lose and maintain weight. It’s about finding a fun and satisfying way of eating you can live with forever.

  Why 200 under 200? What is the significance of 200 calories?

  Eating a lot of mini meals and snacks throughout the day is a great way to help you feel satiated, get that metabolism going, and keep you from ever becoming TOO ravenous (when that happens you’re more likely to reach for the wrong foods and/or overeat). And if these mini meals contain around 200 calories, you can mix and match a whole bunch of them, or you can just incorporate a few into your diet, in a way that fits your daily life. While I do turn to snack bars on occasion, I would MUCH rather eat a small, satisfying meal or snack than a bar. And I think a lot of people feel the same way. This book is PACKED with recipes for delicious snacks, desserts, drinks, mini meals, and more that all have fewer than 200 calories. Keep in mind, this book is NOT meant to encourage people to drastically cut calories. In fact, I hope it helps you fill your diet with foods you love and achieve your weight-management goals, whether you’re losing or maintaining.

  How many calories should someone eat in a day?

  That is an excellent question but one that I really can’t answer. That number depends on many factors—your age, weight, height, gender, activity level, etc. To find out how many calories you should eat in a day, consult with your doctor or a nutrition professional.

  What are HG recipes all about?

  When it comes to HG recipes, the goal is to make them taste FANTASTIC—but also to keep them low in fat and calories. We also aim for high fiber counts, because fiber is great for you and helps keep you feeling full. Even though these recipes focus on keeping calorie and fat counts down, nutritional info is also prov
ided for carbs, sugars, protein, etc., so you can look at a recipe and decide if it works for you.

  What happens if I make substitutions for ingredients in some recipes?

  Feel free to make substitutions for products and ingredients, but the taste and nutritional info will vary accordingly—so keep that in mind when swapping.

  Where can I find Weight Watchers POINTS® values for the recipes in this book?

  Here at HG, we love Weight Watchers. The plans are healthy and easy to follow, and they can fit a variety of lifestyles. That’s why we feature POINTS® values in our daily emails and co-developed a bunch of recipes with Weight Watchers for this book. For a listing of POINTS® values for all the recipes in the book, go to hungry-girl.com/book.

  Where can I find photos of all of the recipes in this book?

  You can find beauteous color photos of every recipe in this book online at hungry-girl.com/book. And there are sixteen pages of color photos in the book, too.

  Do you have a list of recommended products?

  Yes. In fact, they are on the very next page! Yay…

  Hungry Girl’s Recommended Products

  While the recipes in the book work well with many different products, we definitely have our favorites as far as taste and nutritional information are concerned. And we LOVE to name names. Here are some of our recommendations:

  Light Soymilk (Vanilla, Chocolate, or Plain)

  8th Continent Light Soymilk

  Silk Light Soymilk

  Blue Diamond Almond Breeze Unsweetened (technically not soymilk, but it’s SO good and much lower in calories!)

  Fat-Free Cheese

  Kraft Fat Free Cheese

  Lifetime Fat Free Cheese

  Reduced-Fat Cheese

  Sargento Reduced Fat Cheese

  Kraft Reduced Fat Cheese Made with 2% Milk

  Weight Watchers Reduced Fat Cheese

  Fat-Free Cream Cheese

  Philadelphia Fat Free Cream Cheese (in a tub, not in block-form)

  Light Whipped Butter or Light Buttery Spread

  Brummel & Brown

  Land O’Lakes Whipped Light Butter

  Smart Balance 37% Light Buttery Spread

  Fat-Free Liquid Egg Substitute

  Egg Beaters Original

  Better ’n Eggs

  Nulaid ReddiEgg

  Fat-Free Yogurt

  Yoplait Light Yogurt

  Weight Watchers Yogurt

  Dannon Light & Fit Nonfat Yogurt

  Fiber One Creamy Nonfat Yogurt

  Fat-Free Greek Yogurt

  Fage Total 0% Greek Yogurt

  Fat-Free Ice Cream

  Breyers Double Churn FREE Fat Free Ice Cream

  Dreyer’s/Edy’s Slow Churned Light Ice Cream (not completely fat-free, but it’s AWESOME and will barely affect recipe nutritional info)