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

Spray each muffin half with 5 sprays of butter spray. Heat in the microwave (for a soft Cinna-Muffin) or in the toaster oven (for a crunchy Cinna-Muffin). Consume immediately. Weeeeee!

  MAKES 1 SERVING

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  Chew on This

  Cinnamon is one of the oldest known spices. Because it was sought by early explorers, some people say that cinnamon contributed to the discovery of America. A stretch? Perhaps.

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  peachy maple—caramel crunch parfait

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  PER SERVING (entire parfait): 174 calories, 0.5g fat, 212mg sodium, 37.5g carbs, 1.5g fiber, 26.5g sugars, 8.5g protein

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  Here’s another breakfast parfait recipe for you. This one combines the flavors of peach, caramel, and maple. Hence the name.

  Ingredients

  6 ounces fat-free vanilla yogurt

  ½ cup chopped peaches

  4 caramel soy crisps or mini rice cakes, crushed

  2 tablespoons sugar-free pancake syrup

  Dash cinnamon

  Directions

  Stir pancake syrup into yogurt and set aside.

  Place a third of the peaches in the bottom of a parfait glass, or any small glass. Add half of the yogurt.

  Top with another third of the peaches. Cover with half of the caramel crunchies.

  Spoon the rest of the yogurt on top, and cover with remaining fruit and crunchies. Sprinkle with cinnamon and enjoy!

  MAKES 1 SERVING

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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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  fro-yo’ed up oatmeal sundae

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  PER SERVING (entire sundae): 198 calories, 4.25g fat, 219mg sodium, 38g carbs, 4g fiber, 11.5g sugars, 5.5g protein

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  We like to be creative when it comes to breakfast, and this recipe is particularly fun. We put together a tasty bowl of fruity oatmeal and then snazzed it up with some frozen yogurt. Fro-yo for breakfast. Yee-ha!

  Ingredients

  ¼ cup quick-cooking oatmeal

  ¼ cup low-fat vanilla frozen yogurt

  ¼ cup fresh blueberries

  ¼ cup sliced fresh strawberries

  1 tablespoon strawberry (or any fruit flavor) sugar-free preserves

  ½ tablespoon All Natural Almond Accents in Original Oven Roasted or Honey Roasted

  1 no-calorie sweetener packet

  1/8 teaspoon cinnamon

  Dash salt

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  HG Heads Up!

  Irish oatmeal is sooo good in this recipe! It’s heartier and more filling than regular oatmeal.

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  Directions

  In a microwave-safe bowl, combine oatmeal with ½ cup water. Microwave for 1 to 2 minutes, until desired consistency is reached.

  Once bowl of oatmeal is cool enough to handle, mix in preserves, sweetener, cinnamon, and salt. Top with fruit.

  Place frozen yogurt on top of fruit layer, and then sprinkle with almonds.

  Serve immediately—the frozen yogurt will melt, but it’s delicious as it melts into the oatmeal!

  MAKES 1 SERVING

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  HG Fast Fact:

  In the classic holiday movie Frosty the Snowman, one of the children suggests that they name their snowman Oatmeal. Sounds pretty appropriate now, considering this chilly oatmeal breakfast…

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  gooey cinnamon rolls with cream cheese icing

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  PER SERVING (1 iced roll): 126 calories, 5g fat, 308mg sodium, 18.5g carbs, <0.5g fiber, 6.5g sugars, 3g protein

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  Honestly, this is one of those recipes that’s so good, it’ll either make you laugh hysterically or cry uncontrollably. Emotion will ooze from you when you bite into one of these. Try it and see. You’ll never think about eating a Cinnabon again.

  Ingredients

  For Dough

  1 package Pillsbury Reduced Fat Crescent Rolls refrigerated dough

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

  For Filling

  ¼ cup dark brown sugar (not packed)

  ¼ cup Splenda No Calorie Sweetener (granulated)

  ½ tablespoon light whipped butter or light buttery spread, room temperature

  1½ teaspoons cinnamon

  1/8 teaspoon salt

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  HG Heads Up!

  These cinnamon rolls double as breakfast AND dessert!

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  For Icing

  ¼ cup Cool Whip Free, thawed

  3 tablespoon fat-free cream cheese, room temperature

  1 tablespoon Splenda No Calorie Sweetener (granulated)

  Directions

  Preheat oven to 375 degrees.

  To make filling, combine all ingredients in a medium bowl, stirring well to make sure the butter gets mixed in evenly. Set aside.

  To make icing, combine all ingredients in a small bowl and mix until smooth and blended. Place in the fridge to chill and set.

  Prepare a dry surface by sprinkling it with a small amount of flour to prevent sticking. Remove dough from package and knead into a ball.

  Using a rolling pin dusted lightly with flour, very firmly roll out dough into a thin sheet about 8 inches by 12 inches. Spray the dough’s surface evenly with butter.

  Spread filling out evenly over dough, leaving a ½-inch border around the edges.

  Starting with a long side of the dough, roll it up tightly, forming a log. Once dough is completely rolled up, pinch the long seam to seal.

  Turn the log over so that the seam is facing down. Using a very sharp knife, cut log into 8 even pieces, being careful not to squish dough.

  Spray a baking pan with nonstick spray and arrange pieces of dough in the pan with swirl sides facing up. Use your hands to firmly press down on the tops of the pieces. Pinch the side seams to seal, if necessary.

  Cover pan with aluminum foil. Bake in the oven for 8 minutes.

  Remove foil and return pan to oven. Bake for an additional 5 minutes, or until cinnamon rolls have risen and are slightly browned on top.

  Evenly distribute icing over cinnamon rolls and then enjoy!

  MAKES 8 SERVINGS

  chapter two

  Egg-stravaganza

  Omelettes, Scrambles, Frittatas, and More

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  I love egg whites and Egg Beaters so much it’s scary. Really. Not a day goes by here at the HG HQ that we don’t eat concoctions featuring some sort of low-calorie egg item—scrambled or baked with veggies, low-fat cheeses, and other stuff. This chapter contains a slew of recipes that are each great to enjoy as part of a meal or as a stand-alone snack. Egg-cellent!

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  the breakfast club

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  PER SERVING (entire recipe): 195 calories, 2g fat, 663mg sodium, 6g carbs, 1g fiber, 4g sugars, 36g protein

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  With turkey, bacon, and tomato, it’s like a club sandwich on your breakfast plate! Only you get to enjoy it without the risk of biting into a toothpick. Try topping it with a little ketchup, salt, and pepper.

  Ingredients

  2/3 cup fat-free liquid egg substitute

  2 ounces raw extra-lean ground turkey

  2 slices extra-lean turkey bacon

  ½ cup chopped tomatoes

  Optional toppings: ketchup, hot sauce, salt, pepper, etc.

  Directions

  Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop the bacon into bite-sized pieces. Set aside.

  Bring a pan sprayed with nonstick spray to medium heat. Add ground turkey and use a spatula to break it up and crumble it as it cooks. Once turkey is no longer pink, about 2 minutes, add
egg substitute to the pan. Scramble until mostly solid.

  Add bacon pieces and continue to cook until the scramble is fluffy and fully cooked. Plate it up and top with the chopped tomatoes. If you like, finish it off with your favorite egg-friendly add-ons. Happy breakfasting!

  MAKES 1 SERVING

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  HG Trivia Tidbit:

  In the movie The Breakfast Club, Ally Sheedy’s character eats a Cap’n Crunch and Pixy Stix sandwich. FYI, this sandwich is NOT Hungry Girl approved.

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  frittata italiano

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  PER SERVING (1/4th of recipe): 82 calories, 1.5g fat, 310mg sodium, 5g carbs, 1.25g fiber, 2.5g sugars, 12g protein

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  This delicious frittata was co-developed with our pals over at The Double W. You’ll enjoy its classic Italian flavor…Yum!

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  This recipe was co-developed with Weight Watchers®.

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  Ingredients

  4 cups fresh spinach, chopped

  4 medium plum tomatoes (preferably Roma), chopped

  1½ cups fat-free liquid egg substitute

  2 tablespoons grated Parmesan cheese

  ¼ teaspoon Italian seasoning, or more to taste

  Dash salt

  Directions

  Preheat broiler.

  Spray a large oven-safe pan with nonstick spray. Bring to medium heat on the stove. Add spinach and tomatoes. Cook and stir until spinach has wilted, about 1½ minutes. Sprinkle with salt.

  In a small bowl, whip egg substitute with Italian seasoning. Pour into the pan and cook until edges of frittata are almost set, tilting pan as necessary, about 3 minutes.

  Sprinkle with Parmesan cheese and place pan under broiler. Broil until fully cooked, 3 to 4 minutes. Slice into four pieces and serve.

  MAKES 4 SERVINGS

  © 2008 Weight Watcher international, inc. All rights reserved.

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  HG Tip! If you’re not sure if the handle of your pan is oven-safe, wrap it with aluminum foil.

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  ginormous oven-baked omelette

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  PER SERVING (¼th of recipe): 140 calories, 3g fat, 387mg sodium, 9g carbs, 1g fiber, 5g sugars, 18g protein

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  This omelette lives up to its name. It really IS ginormous. Bake this at night, and then nuke it in the A.M. for a fluffy, hot egg breakfast that’s ready in seconds. It’s even good cold. (Shhhhh…don’t tell anyone HG told you that!)

  Ingredients

  2 cups fat-free liquid egg substitute

  ½ cup fat-free milk

  ½ cup reduced-fat shredded cheese (any flavor)

  1 cup sliced bell peppers (any color)

  1 cup sliced mushrooms

  ½ cup sliced tomatoes

  ½ cup sliced onions

  1 tablespoon reduced-fat Parmesan-style grated topping

  ¾ teaspoon garlic powder

  1/8 teaspoon black pepper

  Optional toppings: ketchup, salsa, hot sauce

  Directions

  Preheat oven to 375 degrees.

  Spray a deep, round casserole dish (about 9 inches wide) with nonstick spray. Pour egg substitute and milk into the dish. Add shredded cheese, tomatoes, garlic powder, and black pepper, and stir until mixed well. Set aside.

  Bring a large pan sprayed with nonstick spray to high heat on the stove. Saute peppers, onions, and mushrooms for about 2 minutes, stirring occasionally, just long enough to brown the outsides of the vegetables. Add the veggie mixture to the casserole dish and mix well.

  Bake in the oven for 30 minutes. Carefully remove the dish from the oven, and evenly cover with Parm-style grated topping.

  Return dish to the oven and bake for 20 to 25 minutes, until the top has puffed and the omelette is firm.

  Allow to cool slightly before serving, then cut into four slices. Finish with the optional ingredients, if you like, or any of your favorite omelette toppers!

  MAKES 4 SERVINGS

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  Chew on This

  The longest distance an uncooked egg has been thrown successfully WITHOUT BREAKING is 323 feet, 2 inches, according to The Guinness World Records. Think of the ginormous (but dirty) omelette that could have been made with all the eggs that BROKE!

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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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  that’s a lotta frittata

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  PER SERVING (¼th of recipe): 120 calories, 2.5g fat, 469mg sodium, 9.5g carbs, 2g fiber, 3.5g sugars, 14.5g protein

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  A lotta veggies…a lotta flavor…a lotta frittata! This thing is very large and extremely delicious.

  Ingredients

  4 cups chopped arugula

  1½ cups fat-free liquid egg substitute

  1 cup chopped red bell pepper

  1 cup chopped summer squash (like zucchini or yellow squash)

  ½ cup shredded reduced-fat mozzarella cheese

  ½ cup canned sweet corn, drained

  1 teaspoon minced garlic

  ¼ teaspoon salt

  Optional: additional salt, black pepper, cayenne pepper

  Directions

  Preheat broiler.

  In a medium bowl, whisk egg substitute and salt. Set aside.

  Spray a large oven-safe pan with nonstick spray. Bring to medium heat on the stove. Add garlic and cook for 1 minute.

  Add arugula to the pan, and cook and stir until wilted, 1 to 2 minutes. Remove arugula mixture from pan and set aside.

  Remove pan from heat and re-spray with nonstick spray. Return pan to medium heat on the stove. Place bell pepper and squash in the pan. Cook for 3 minutes, stirring occasionally. Add corn and continue to cook for another 2 minutes. Return arugula to the pan, stir, and arrange the veggie mixture so that it covers the bottom of the pan evenly.

  Pour egg mixture over veggies, and tilt pan back and forth to ensure egg substitute is evenly distributed. If needed, run a spatula along the sides of the pan to help egg to flow underneath veggies. Cook for 2 minutes, and then remove pan from heat.

  Sprinkle mozzarella cheese evenly on top of the frittata. Place pan under the broiler for 2 to 4 minutes, until the egg starts to puff up and the mixture is set.

  Allow to cool, then cut into four slices. Season to taste with optional ingredients, if you like. Chew!

  MAKES 4 SERVINGS

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  HG Tip! If you’re not sure whether the handle of your pan is oven-safe, wrap it with aluminum foil.

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  cheesed-up pepperoni pizza scramble

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  PER SERVING (entire scramble): 173 calories, 2.5g fat, 1,226mg sodium, 7.5g carbs, 0.5g fiber, 3g sugars, 27g protein

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  We are pizza-obsessed over here in HG land. This dish actually tastes like REAL pepperoni pizza, only in scrambled form.

  Ingredients

  ½ cup fat-free liquid egg substitute

  1/3 cup shredded fat-free mozzarella cheese

  ¼ cup canned diced tomatoes with Italian seasonings, drained

  9 slices turkey pepperoni, quartered

  Dash salt

  Dash oregano

  Dash garlic powder

  Optional: black pepper

  Directions

  Bring a pan sprayed with nonstick spray to medium heat. Add egg substitute and turkey pepperoni, and scramble as you would ordinary eggs. Add salt, oregano, garlic powder and, if you like, black pepper.

  Once scramble begins to look solid, after about 1 minute, add tomatoes. Scramble for another 30 seconds or so.

  Sprinkle with mozzarella, reduce heat to low, and cover pan. Let cook for another 30 seconds, until cheese has melte
d and—voilà—you’re done!

  MAKES 1 SERVING

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  HG Trivia Tidbit:

  Cold pizza is a surprisingly popular breakfast food, and not just among college students. One ABC News poll cited that 39 percent of Americans have, at some point, eaten cold pizza for breakfast. We much prefer this pizzalicious scramble.

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  mexi-licious smothered taco scramble

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  PER SERVING (entire scramble): 168 calories, 1g fat, 1,154mg sodium, 11.5g carbs, 2g fiber, 3.5g sugars, 27.5g protein

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  Hey! It’s a Mexican fiesta in the form of a scramble. Spicy, zesty, creamy, cheesy…Olé!

  Ingredients

  ½ cup fat-free liquid egg substitute

  ¼ cup frozen ground-beef-style soy crumbles, thawed

  ¼ cup shredded fat-free cheddar cheese

  1 teaspoon dry taco seasoning mix

  3 tablespoons salsa

  1 tablespoon fat-free sour cream

  Directions

  Bring a pan sprayed with nonstick spray to medium heat. Add egg substitute and sprinkle with taco seasoning. Scramble until solid bits begin to form. Next add soy crumbles and scramble until fully cooked.

  Remove from heat and transfer to a microwave-safe plate. Sprinkle with cheese and microwave for 25 to 30 seconds, until cheese has melted. Smother with salsa and sour cream.