Hungry Girl 1-2-3 Read online

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  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…

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  PER SERVING (¼th of recipe): 232 calories, 4.25g fat, 687mg sodium, 38.5g carbs, 5.5g fiber, 8g sugars, 16.5g protein

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  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.)

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  PER SERVING (entire recipe): 256 calories, 7g fat, 1,264mg sodium, 24g carbs, 5.25g fiber, 5g sugars, 25g protein

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  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!

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  PER SERVING (entire recipe): 228 calories, 6.5g fat, 395mg sodium, 31g carbs, 3g fiber, 10.5g sugars, 12.5g protein

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  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!

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  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.

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  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.

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  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 Be
st Thing I Ever Ate. Gotta give credit where credit is due.

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  PER SERVING (entire recipe): 327 calories, 8.5g fat, 700mg sodium, 48.5g carbs, 7.25g fiber, 11g sugars, 18g protein

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  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.

  Bring a skillet sprayed with nonstick spray to medium-high heat. Add butter and allow to coat the bottom of the skillet. Meanwhile, evenly coat both sides of your sandwich with the 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.

  Serve with syrup for dipping. Enjoy!

  MAKES 1 SERVING

  You’ll Need: bowls, basic skillet, nonstick spray

  Prep: 10 minutes

  Cook: 5 minutes

  pumpkin cheesecake french toast bites

  Ooooh…more French-toasted nuggets of love. These taste like pumpkin-pie cheesecake. Can you handle it?!

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  PER SERVING (entire recipe): 182 calories, 4.5g fat, 520mg sodium, 24.5g carbs, 3.5g fiber, 5g sugars, 12.5g protein

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  Ingredients

  ¼ cup fat-free liquid egg substitute

  1 teaspoon vanilla extract, divided

  ½ teaspoon cinnamon, divided

  1 no-calorie sweetener packet, divided

  1 tablespoon canned pure pumpkin

  2 tablespoons fat-free cream cheese, room temperatur

  ¼ teaspoon pumpkin pie spice

  1 light hot dog bun (about 80 calories)

  2 teaspoons light whipped butter or light buttery spread

  2 tablespoons Fat Free Reddi-wip

  Optional: sugar-free pancake syrup, for dipping

  Directions

  Combine egg substitute, ½ teaspoon vanilla extract, ¼ teaspoon cinnamon, and half of the sweetener in a small bowl. Mix well and set aside.

  In a separate small bowl, combine pumpkin, cream cheese, pumpkin pie spice, remaining ¼ teaspoon vanilla extract, remaining ¼ teaspoon cinnamon, and remaining sweetener. Set aside.

  Split hot dog bun open lengthwise, without fully separating the two halves. Spoon pumpkin–cream cheese mixture onto the bottom half of the bun. Gently press the top half down over the filling. Carefully slice into four “bites.”

  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 bite on all sides with the egg mixture. (You won’t need to use all of the egg mixture.)

  Once butter has melted, place bites in the skillet and cook for 3 to 4 minutes, flipping until golden brown on all sides.

  Plate your bites and top with Reddi-wip. If you like, serve with syrup for dipping. Enjoy!!!

  MAKES 1 SERVING

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  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.

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  You’ll Need: bowl, small plate, basic skillet, nonstick spray

  Prep: 10 minutes

  Cook: 10 minutes

  jammed with cheese stuffed french toast

  Yes, Laughing Cow Light pretty much DOES make everything better. Even fruity French toast. We know, ’cuz we tried it with cream cheese first…

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  PER SERVING (entire recipe): 263 calories, 6g fat, 860mg sodium, 42g carbs, 5.25g fiber, 4g sugars, 19g protein

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  Ingredients

  ½ cup fat-free liquid egg substitute

  ¼ teaspoon cinnamon

  ½ teaspoon vanilla extract

  2 slices light white bread

  1 wedge The Laughing Cow Light Original Swiss cheese

  2 tablespoons sugar-free strawberry preserves

  2 teaspoons light whipped butter or light buttery spread

  ¼ cup sugar-free pancake syrup

  Directions

  Mix egg substitute with cinnamon and vanilla extract in a bowl. Transfer to a small plate and set aside.

  Lay bread slices on a clean dry surface and spread half of the cheese wedge on each slice. Spread preserves over 1 slice of bread, and place the other slice on top with the cheese-side down. Press gently to seal.

  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 mixture. 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. Serve with syrup for dipping and enjoy!

  MAKES 1 SERVING

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  Bonus Section: Hot Couples!

  These couples are steamy alright—and there’s no chance of them breaking up. And the best part is, when you hang with them, you’ll NEVER feel like a third wheel.

  Starring…Yogurt

  Fat-free yogurt RULES!

  Fat-Free Plain Greek Yogurt + Salsa

  PER SERVING (¼th of recipe, 2 tablespoons yogurt plus 2 tablespoons salsa): 24 calories, 0g fat, 208mg sodium, 3g carbs, 0.5g fiber, 2g sugars, 2g protein

  For a creamy, zesty dip for four, stir together ½ cup of each until uniform in color. Serve up with chips or veggies!

  Fat-Free Greek Yogurt + Freeze-Dried Fruit

  PER SERVING (6 ounces yogurt plus ½ cup fruit): 140 calories, 0g fat, 92mg sodium, 18.5g carbs, 1g fiber, 16.5g sugars, 16g protein

  Easiest parfait ever, people. Layer yogurt and fruit in a glass, insert spoon, and commence chewing.

  Cheats: Mix a little no-calorie sweetener into the yogurt to make it sweeter!

  Fat-Free Plain Greek Yogurt + Sugar-Free Pancake Syrup

  PER SERVING (6 ounces yogurt plus 3 tablespoons syrup): 110 calories, 0g fat, 146mg sodium, 14g carbs, 0g fiber, 6.5g sugars, 15g protein

  You’ll LOVE the combo of sweet and tangy in this duo. Just drizzle and swirl syrup into yogurt. See, opposites really do attract!

  Fat-Free Plain Greek Yogurt + Sugar-Free Preserves

  PER SERVING (6 ounces yogurt plus 2 tablespoons preserves): 110 calories, 0g fat, 64mg sodium, 16.5g carbs, 0g fiber, 6.5g sugars, 15g protein

  Personalize this creamy treat with your favorite sugar-free fruit spread. Apricot is AWESOME!

  Fat-Free Plain Yogurt + Boneless Skinless Lean Chicken Breast

  PER SERVING (2 tablespoons yogurt plus 6 ounces chicken): 204 calories, 2g fat, 134
mg sodium, 2g carbs, 0g fiber, 2g sugars, 39g protein

  Marinating chicken in yogurt makes it REALLY tender! Cut raw chicken into cubes, coat with yogurt, and refrigerate for at least 1 hour. (This works great in a sealable plastic bag.) Grill it on skewers or bake it, and enjoy. YUM!

  Cheats: Add your favorite spices to the yogurt.

  Fat-Free Yogurt + Cool Whip Free

  PER SERVING (6 ounces yogurt plus ½ cup whipped topping): 160 calories, 1g fat, 125mg sodium, 31g carbs, 0g fiber, 18g sugars, 5g protein

  Take your favorite sweet yogurt, fluff it up with some of the whipped stuff (thawed), and freeze. It makes an icy, creamy treat. Yay!

  Fat-Free Vanilla Yogurt + Frozen Unsweetened Mixed Berries

  PER SERVING (6 ounces yogurt plus 1 cup fruit): 175 calories, <0.5g fat, 100mg sodium, 32g carbs, 5g fiber, 27.5g sugars, 7g protein

  Thaw your berries briefly, and stir ’em into the yogurt. BERRY exciting!!!

  Fat-Free Yogurt + Low-Fat Honey Graham Crackers

  PER SERVING (6 ounces yogurt plus ½ sheet graham crackers): 130 calories, 0.5g fat, 147mg sodium, 26g carbs, <0.5g fiber, 20g sugars, 7.5g protein

  Now you can make upside-down pies in almost any flavor. Just crush your crackers and sprinkle the crumbs on top of your yogurt. Key lime yogurt is PERFECT for this one!

  Starring…Rice Cakes

  These things have WAY more crunch than calories. LOVE that! Soy crisps are great too, so feel free to use them instead of the mini rice cakes. Ready…set…CHEW!

  Mini Caramel Rice Cakes + Jet-Puffed Marshmallow Creme

  PER SERVING (10 mini rice cakes plus 10 teaspoons marshmallow creme): 152 calories, 0.75g fat, 229mg sodium, 36.5g carbs, 0g fiber, 20g sugars, 1g protein

  Either top your cakes with a spoonful of creme, or serve ’em sandwich-style, one on top of the other!

  Caramel Rice Cakes + Cool Whip Free