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

Whole-Wheat (or High-Fiber) Pitas

  Weight Watchers 100% Whole Wheat Pita Pocket

  Western Bagel The Alternative Pita Bread

  Light English Muffins

  Weight Watchers English Muffins

  Thomas’ Light Multi-Grain English Muffins

  Thomas’ 100 Calorie Original English Muffins

  Western Bagel Alternative English Muffins

  Boneless Skinless Lean Chicken Breast

  Tyson Boneless, Skinless Chicken Breasts

  Perdue Fit & Easy Boneless, Skinless Chicken Breasts

  Frozen Ground-Beef-Style Soy Crumbles

  Boca Meatless Ground Crumbles or Ground Burger

  Morningstar Farms Meal Starters Grillers Recipe Crumbles

  Extra-Lean Ground Turkey

  Jennie-O Extra Lean Ground Turkey Breast

  Butterball Extra Lean Ground Turkey Breast

  98% Fat-Free Turkey Breast Slices

  Oscar Mayer Oven Roasted Turkey Breast

  Applegate Farms Smoked or Roasted Turkey Breast

  Sara Lee Oven Roasted Turkey Breast

  Turkey Pepperoni

  Hormel Turkey Pepperoni

  Soy Crisps or Mini Rice Cakes

  Quaker Quakes Rice Snacks

  Genisoy Soy Crisps

  Freeze-Dried Fruit

  Gerber Mini Fruits (found in the baby food aisle)

  Crispy Green Crispy Fruit (crispygreen.com)

  Just Tomatoes, ETC.! (justtomatoes.com)

  Sugar-Free Pancake Syrup

  Mrs. Butterworth’s Sugar Free Syrup

  Cary’s Sugar Free Syrup

  Log Cabin Sugar Free Syrup

  Joseph’s Sugar Free Syrup

  No-Calorie Sweetener Packets

  Splenda No Calorie Sweetener

  Sugar-Free Syrup

  Torani Sugar Free Syrup

  Sugar-Free Powdered Drink Mix Packets

  Crystal Light On The Go

  Wyler’s Light Singles to go!

  25-Calorie Diet Hot Cocoa Packets

  Swiss Miss Sensible Sweets Diet Hot Cocoa Mix

  Nonstick Spray

  Pam No-Stick Cooking Spray

  Canned Brands We Love

  Green Giant

  S&W (low-calorie and low-sodium options)

  Health Valley (fat-free, low-salt, and no-salt broth options)

  Go-To Brand for Canned Pumpkin

  Libby’s

  Go-To Brand for Oats and Oatmeal

  Quaker

  Go-To Brand for Frozen Veggies

  Green Giant

  Go-To Brand for Fresh Veggies and Broccoli Slaw Mix

  Mann’s Sunny Shores

  Hungry Girl Staples

  You’ll find these specific products popping up in many of our recipes:

  Fiber One bran cereal (original)

  Splenda No Calorie Sweetener (granulated)

  Boca Original Meatless Burgers

  Bisquick Heart Smart baking mix

  Pillsbury Reduced Fat Crescent Rolls

  The Laughing Cow Light Original Swiss cheese

  La Tortilla Factory Smart & Delicious Low Carb/High Fiber Tortillas

  House Foods Tofu Shirataki, Fettuccine, and Spaghetti Shaped Noodle Substitute

  Cool Whip Free

  Fat Free Reddi-wip

  I Can’t Believe It’s Not Butter! Spray

  Coffee-mate Sugar Free French Vanilla powdered creamer

  Hellmann’s/Best Foods Dijonnaise

  Frank’s RedHot Original Cayenne Pepper Sauce

  Jell-O Sugar Free Pudding Snacks, assorted flavors

  chapter one

  morning minis

  Small A.M. Meals with Huge Appeal

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  Never skip breakfast. Everyone who tells you that—from your mom to your doctor—is 100 percent right. There’s no reason to get all preachy and tell you WHY breakfast is so important…it just is. But huge breakfasts can bog you down and make you feel like a lazy slug. The light recipes in this chapter are creative, easy, fun, and EXTREMELY delicious. Wake up and eat, people!

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  fab-five banana pancake minis

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  PER SERVING (5 mini pancakes): 185 calories, 1g fat, 343mg sodium, 37g carbs, 5g fiber, 7.5g sugars, 9.5g protein

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  Yep, there are FIVE of these banana-licious babies in this single-serving recipe. And they have just the right amount of banana flavor. These are great with sugar-free pancake syrup or just a squirt of Fat Free Reddi-wip.

  Ingredients

  ¼ cup whole-wheat flour

  ¼ cup mashed ripe banana (about half a banana’s worth)

  3 tablespoons fat-free liquid egg substitute

  1 tablespoon light vanilla soymilk

  ¼ teaspoon baking powder

  1/8 teaspoon vanilla extract

  1 no-calorie sweetener packet

  Dash salt

  Dash cinnamon

  Directions

  In a small bowl, combine all dry ingredients (flour, baking powder, sweetener, salt, and cinnamon) until mixed well.

  In a separate bowl, combine mashed banana with all wet ingredients (egg substitute, soymilk, and vanilla extract) until mixed thoroughly.

  Combine dry and wet ingredients, and stir thoroughly.

  Bring a large pan sprayed with nonstick spray to medium heat. Pour batter in the pan to form five mini pancakes. Once pancakes begin to look solid, after about 1 minute, gently flip.

  Cook for an additional minute, or until both sides are lightly browned and insides are cooked through. Then plate ’em up and enjoy!

  MAKES 1 SERVING

  complete & utter oatmeal insanity

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  PER SERVING (entire recipe): 179 calories, 3.5g fat, 367mg sodium, 40g carbs, 11g fiber, 3g sugars, 7g protein

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  Yes, the idea of tossing SO many things (including whipped cream) into oatmeal may in fact be a little insane. But we wouldn’t have it any other way! This is one of my very favorite decadent breakfasts.

  Ingredients

  1 packet plain instant oatmeal

  ¼ cup Fiber One bran cereal (original)

  ¼ cup light vanilla soymilk

  2 tablespoons canned pure pumpkin

  2 tablespoons Fat Free Reddi-wip

  1 tablespoon sugar-free pancake syrup

  ¼ teaspoon pumpkin pie spice

  5 sprays I Can’t Believe It’s Not Butter! Spray

  1 no-calorie sweetener packet

  Dash salt

  Directions

  Place all ingredients except for Reddi-wip in a medium microwave-safe bowl. Add ¼ cup water and stir.

  Microwave for 45 seconds, then mix well.

  Microwave for an additional 30 to 40 seconds. Allow oatmeal to thicken before removing from the microwave.

  Add Reddi-wip and stir well. Then enjoy the best bowl of oatmeal you’ve EVER tasted!

  MAKES 1 SERVING

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  Chew on This

  The city of Lafayette, Colorado, REALLY loves oatmeal! Each January the city hosts an oatmeal festival, featuring a bake-off, health screenings, a big hearty ’n healthy oatmeal breakfast, and (sometimes) an oatmeal mini spa!

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  spinach, tomato, feta ’n egg wrap attack

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  PER SERVING (entire wrap): 168 calories, 5.5g fat, 694mg sodium, 24g carbs, 15g fiber, 2g sugars, 20g protein

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  This was conjured up when the folks at Starbucks threatened to pull the plug on their version of this popular breakfast wrap. They decided not to (yay!), but that was after our version was already whipped up (double yay!).

  Ingredients

  1 large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla

  ½ cup chopped fresh spinach

  1/3
cup fat-free liquid egg substitute

  1½ tablespoons crumbled reduced-fat feta cheese with basil and tomato flavoring (plain is fine, too)

  1 tablespoon canned fire-roasted diced tomatoes with garlic

  2 pieces sun-dried tomato packed in oil and spices, chopped

  Directions

  Spray a small pan with nonstick spray and bring to medium heat. Add egg substitute and cook to form an egg patty, flipping and folding until firm, about 1 to 2 minutes on each side. Remove egg patty and set aside.

  Remove pan from heat, re-spray, and then return to medium heat. Add chopped spinach and both types of tomatoes. Cook for about 1 minute, stirring occasionally, until spinach has wilted.

  Add cheese to the pan and cook for an additional 30 seconds, until softened. Remove from heat and allow to cool slightly.

  Meanwhile, heat tortilla in the microwave until slightly warm. Place egg patty on top and wrap the tortilla up envelope style, folding the sides in first and then rolling it up from the bottom.

  Place wrap in the toaster oven, seam side down, and bake for 1 to 2 minutes, until thoroughly heated. Enjoy!

  MAKES 1 SERVING

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  HG Fast Fact:

  The original Starbucks wrap has 240 calories, 10 grams fat, and 7 grams fiber. Not bad, especially for the ’Bucks! However, as you can see, there’s always room for improvement.

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  slammin’ smoked salmon ’n bacon b-fast sandwich

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  PER SERVING (entire sandwich): 194 calories, 3g fat, 936mg sodium, 25g carbs, 6g fiber, 2g sugars, 19.5g protein

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  OMG! This little sandwich is CRAZY-decadent. The combo of smoked salmon, turkey bacon, and red onion mixed with cream cheese is so good, you may actually cry when you taste it. Not exaggerating here, people!

  Ingredients

  1 light English muffin

  1 ounce smoked salmon, roughly chopped

  1 slice extra-lean turkey bacon

  2 tablespoons fat-free cream cheese

  1 tablespoon chopped red onion

  1 tablespoon chopped cucumber

  1 slice tomato

  Directions

  Cook bacon slice according to package directions, either in the microwave or in a pan sprayed with nonstick spray. Once cool enough to handle, chop the bacon into small pieces.

  In a small dish, combine cream cheese with smoked salmon, chopped bacon, onion, and cucumber until mixed well.

  Split muffin into halves, and heat or toast halves.

  Spread cream cheese mixture over half of the English muffin. Top with the tomato slice.

  Finish it all off with the other muffin half, pressing down firmly. Your sandwich is now ready for consumption!

  MAKES 1 SERVING

  tutti frutti biscuits

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  PER SERVING (1 biscuit): 132 calories, 2.25g fat, 240mg sodium, 26g carbs, 2g fiber, 7.5g sugars, 3.5g protein

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  These biscuits are INCREDIBLE. They’re not overly sweet, and they have a bit of a scone-like feel to them but with the softer texture of a biscuit.

  Ingredients

  2/3 cup canned bite-sized fruit cocktail packed in juice, drained well

  2/3 cup regular oats (not instant)

  1/3 cup Bisquick Heart Smart baking mix

  ¼ cup light vanilla soymilk

  2 tablespoons sugar-free strawberry preserves

  1 tablespoon Splenda No Calorie Sweetener (granulated)

  1 tablespoon brown sugar (not packed)

  2 teaspoons light whipped butter or light buttery spread, melted and cooled

  ¾ teaspoon baking powder

  Dash salt

  Directions

  Preheat oven to 425 degrees.

  In a small bowl, mix preserves with a fork until a syrup-like consistency is reached. Pat fruit cocktail as dry as possible, eliminating as much moisture as you can. Toss fruit cocktail in the preserves until thoroughly coated. Set aside.

  In a medium bowl, combine oats, baking mix, Splenda, brown sugar, baking powder, and salt. Stir in melted butter and mix well.

  Add soymilk and stir until mixed thoroughly. Then fold fruit mixture into the batter.

  On a baking sheet sprayed with nonstick spray, divide batter into 4 evenly spaced mounds. Bake for about 12 minutes, or until tops are firm and edges begin to brown. Let cool slightly, and then enjoy!

  MAKES 4 SERVINGS

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  Chew on This

  The lyrics to Little Richard’s hit song are “Tutti Frutti, all rooty.” “All rooty” was hipster slang at the time for “all right.” No, the song isn’t about someone named Rudy…

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  creamy hot apple b-fast with brown sugar crunch

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  PER SERVING (entire recipe): 189 calories, 3g fat, 385mg sodium, 40g carbs, 3g fiber, 19g sugars, 2g protein

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  Hot breakfast in a bowl is awesome, but so many people complain that they’re bored with it. Be a little kooky! This recipe calls for a granola bar, apples, and a few other key ingredients. It’s PERFECT for a chilly fall or winter morning.

  Ingredients

  1 cup peeled apple chunks (any sweet, not tart, variety)

  1 Nature Valley Maple Brown Sugar Crunchy Granola Bar (half a 2-bar package)

  1½ teaspoons sugar-free fat-free vanilla instant pudding mix

  2 no-calorie sweetener packets

  1½ teaspoons cornstarch

  ½ teaspoon cinnamon

  Dash salt

  Directions

  In a medium-large microwave-safe bowl, place pudding mix, sweetener, cornstarch, cinnamon, and salt. Add 1/3 cup cold water and stir until blended.

  Add apple chunks to the bowl and toss them in the liquid mixture. Cover bowl and microwave for 2½ minutes. Allow mixture to thicken and cool for a few minutes before removing from the microwave.

  Meanwhile, place the granola bar in a sealable plastic bag. Place on a flat surface, and use a rolling pin or a can to crush the bar through the bag until you have small crumbly pieces.

  Once bowl containing apple mixture is cool enough to handle, stir in granola pieces. Devour immediately!

  MAKES 1 SERVING

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  Chew on This

  The first Mclntosh apples were discovered on a mutated apple tree in Canada. Luckily, John Mclntosh was an adventurous eater. Mmmmm, what delicious mutant apples you have!

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  choco-monkey oatmeal

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  PER SERVING (entire recipe): 185 calories, 2g fat, 137mg sodium, 37g carbs, 5g fiber, 11g sugars, 6.5g protein

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  This recipe is NOT recommended for monkeys, although they would probably love it (they’re not stupid!). Chocolate-banana oatmeal is a yummy treat for all humans (kids especially love this stuff).

  Ingredients

  1/3 cup regular oats (not instant)

  One 25-calorie packet diet hot cocoa mix

  One-half medium banana, mashed

  1/8 teaspoon cinnamon

  1 no-calorie sweetener packet

  Dash salt

  Directions

  Pour cocoa mix into a glass with cinnamon, sweetener, and salt. Add ¼ cup hot water and stir thoroughly. Once cocoa mix has dissolved, add ¼ cup cold water and stir.

  In a large microwave-safe cereal bowl, combine cocoa mixture with mashed banana and oats until mixed well. Microwave for 2 minutes.

  Give it a stir, and then allow oatmeal to cool and thicken. Enjoy!

  MAKES 1 SERVING

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  Chew on This

  Ever wonder if monkeys TRULY like bananas or if it’s just a myth? Well, it’s absolutely true. Thing is, monkeys like pretty much all fruit, and it just so happens that bananas and monkeys are native to similar regions. So
be a good monkey and eat your fruit!

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  grab ’n go breakfast cookies

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  PER SERVING (1 cookie): 154 calories, 1.5g fat, 166mg sodium, 32.5g carbs, 5g fiber, 10.5g sugars, 5g protein

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  These breakfast cookies are such a hit, we’re constantly whipping up batches to keep around the HG HQ for snacking. And if you make’em in the P.M. you’ll have super-quick b-fasts for the next few A.M.S! They’re slightly addictive, though, so watch out!

  Ingredients

  ½ cup regular oats (not instant)

  6 tablespoons whole-wheat flour

  ¼ cup Fiber One bran cereal (original)

  ¼ cup Splenda No Calorie Sweetener (granulated)

  1/3 cup Gerber peaches (or another brand of pureed peaches found in the baby food aisle)

  ¼ cup canned pure pumpkin

  ¼ cup fat-free liquid egg substitute

  1 tablespoon golden raisins

  1 tablespoon Ocean Spray Craisins (original)

  2 tablespoons brown sugar (not packed)

  2 teaspoons Coffee-mate Sugar Free French Vanilla powdered creamer

  ½ teaspoon baking powder

  ½ teaspoon cinnamon

  1/8 teaspoon salt

  Directions

  Preheat oven to 375 degrees.

  Chop raisins and Craisins into small pieces. Set aside.

  In a food processor or blender, grind Fiber One to a breadcrumb-like consistency.

  In a large bowl, combine oats, flour, Fiber One crumbs, Splenda, brown sugar, baking powder, cinnamon, and salt until mixed well.

  In a medium bowl, dissolve powdered creamer in 2 tablespoons hot water. Add all other wet ingredients (pureed peaches, pumpkin, and egg substitute) and stir until mixed well.

  Add liquid mixture to dry ingredients and stir until completely blended. Slowly sprinkle chopped raisins and Craisins into the batter, making sure they don’t all stick together.