Hungry Girl 1-2-3 (13 page)

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You’ll Need:
heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
10 minutes

Cook:
35 minutes

PER SERVING
(¼
^th
of recipe): 88 calories, 4.5g fat, 292mg sodium, 8g carbs, 2.5g fiber, 4.5g sugars, 5g protein

Half a head of green cabbage

1 small onion, sliced

2 tablespoons light whipped butter or light buttery spread

Dash salt, or more to taste

Dash black pepper, or more to taste

Dash paprika, or more to taste

¼ cup precooked real crumbled bacon

1 teaspoon chopped garlic

Preheat oven to 400 degrees.

Carefully remove the tough core from the cabbage using a sharp knife. Slice cabbage half into 4 thin wedges. Halve each wedge, leaving you with 8 “chunks.”

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Spread cabbage out in the center, and top with onion. Add butter in four evenly spaced dollops over the onion. Sprinkle with salt, pepper, and paprika. Top with bacon and garlic.

Place another large piece of foil over the veggies. Fold together and seal all four edges of the two foil pieces, forming a well-sealed packet.

Place baking sheet in the oven and bake for 30 to 35 minutes, until veggies are soft.

Let cool slightly. Using oven mitts, carefully flip packet over, allowing butter mixture to coat the veggies, and then return to right-side-up. Cut packet to release steam before opening it entirely. (Careful—steam will be hot.) If you like, season to taste with additional salt, pepper, and paprika. Mmmmm!

MAKES 4 SERVINGS

You’ll Need:
bowl, heavy-duty aluminum foil, nonstick spray, baking sheet

Prep:
15 minutes

Cook:
15 minutes

PER SERVING
(1 stuffed banana): 152 calories, 2.5g fat, 29mg sodium, 33g carbs, 3g fiber, 19g sugars, 1.5g protein

2 tablespoons mini semi-sweet chocolate chips

1 sheet (4 crackers) low-fat honey graham crackers, crushed

4 small bananas, unpeeled, ripe yet slightly firm

¼ cup mini marshmallows

Optional topping: Fat Free Reddi-wip

Preheat oven to 400 degrees.

Mix chocolate chips with graham cracker crumbs in a small bowl. Set aside.

Lay bananas on a flat surface, and cut a ¾-inch-deep slit lengthwise in each from top to bottom. Cut two small slits widthwise at the top and bottom of each banana, to make opening the fruit easier.

One at a time, use a fork to pry open bananas slightly and fill each with one-fourth of the chocolate-crumb mixture. Evenly distribute marshmallows among the bananas, pressing them into the openings.

Thoroughly wrap each banana in foil lightly sprayed with nonstick spray, ensuring there are no openings for filling to escape. Place bananas on a baking sheet.

Bake in the oven for 10 to 12 minutes, until bananas feel very soft when gently squeezed with an oven mitt.

Serve immediately with spoons for scooping the gooey mixture out of the peels or, if you prefer, transfer the mixture from each banana peel into a bowl. Top with Reddi-wip, if you like, and enjoy!

MAKES 4 SERVINGS

You’ll Need:
heavy-duty aluminum foil, baking sheet, nonstick spray

Prep:
5 minutes

Cook:
15 minutes

PER SERVING
(½ of recipe): 204 calories, 3g fat, 358mg sodium, 10.5g carbs, 0.5g fiber, 6g sugars, 34g protein

Two 6-ounce fillets raw tilapia, cod, or any mild white fish

½ cup pineapple or mango salsa

¼ cup sliced red onion

Preheat oven to 375 degrees.

Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. Place the fish fillets side by side in the center. Top fish evenly with salsa and onion.

Fold and seal together the top and bottom edges of the foil, and then the side edges, to create a well-sealed packet.

Place baking sheet in the oven and bake for about 15 minutes, until fish is cooked through.

Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful—steam will be hot.) Plate your fish filets and spoon any excess salsa on top. Mmmmm!

MAKES 2 SERVINGS

HG’s Oven-to-Grill Foil-Pack Conversion Chart

Throw that foil pack on the grill! Here are a few pointers…

The Temperature 411

The Lowdown on Cook Time

Cook your foil-pack on the grill for around half the time given for baking it in the oven (longer if the pack is full of veggies that you like on the soft side). Use long-handled barbecue tongs and oven mitts, and have a large plate or baking sheet to place the packet on afterward for easy transport away from the grill.

and cooking it slowly for hours and hours and hours. You just fill the pot, go about your day and, voilà, you’ve got something AMAZING once you get home. It’s fun, people! But don’t take my word for it—dust off your crock pot and get busy with these CROCK STARS! Pssst…You’ll need a crock pot with a capacity of four quarts or more for the recipes in this chapter.

You’ll Need:
crock pot

Prep:
10 minutes

Cook:
3 to 4 hours (high) or 7 to 8 hours (low)

PER SERVING
(1 generous cup): 138 calories, 1.5g fat, 553mg sodium, 16.5g carbs, 1.5g fiber, 5g sugars, 14.5g protein

Two 14.5-ounce cans (about 3 ½ cups) fat-free chicken broth

One 14.75-ounce can cream-style corn

Two 6-ounce cans lump crabmeat, thoroughly drained

One 6-ounce frozen fillet mild white fish (such as tilapia or cod)

2 cups (about 7 ounces) frozen cooked ready-to-eat shrimp

1 cup frozen sweet corn kernels

1 red bell pepper, chopped

½ cup finely chopped onion

½ cup plain light soymilk

½ teaspoon chopped garlic

½ cup instant mashed potato flakes

¼ cup fat-free sour cream

Optional: salt and black pepper

Place all ingredients except potato flakes and sour cream in the crock pot, and mix well. (Yup, that fish fillet goes in whole!)

Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours.

Stir to break up the fish fillet. Add potato flakes and sour cream, and stir very well. If you like, season to taste with salt and black pepper. Enjoy!

MAKES 9 SERVINGS

You’ll Need:
crock pot, bowl

Prep:
10 minutes

Cook:
3 to 4 hours (high) or 7 to 8 hours (low)

PER SERVING
(½ cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein

1 cup canned tomato sauce

½ cup ketchup

2 tablespoons plus 2 teaspoons brown sugar (not packed)

2 tablespoons plus 2 teaspoons cider vinegar

2 teaspoons garlic powder

1½ pounds raw boneless skinless lean chicken breasts, halved

Optional: crushed red pepper

Place all ingredients except chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks—one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you’re serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with crushed red pepper. Eat up!

MAKES 7 SERVINGS

You’ll Need:
crock pot

Prep:
15 minutes

Cook:
3 to 4 hours (high) or 7 to 8 hours (low)

PER SERVING
(1 cup): 131 calories, 1g fat, 515mg sodium, 25g carbs, 6.5g fiber, 7g sugars, 6.5g protein

One 28-ounce can crushed tomatoes

One 15-ounce can pure pumpkin 2 teaspoons chopped garlic

½ tablespoon cayenne pepper, or more to taste

1 teaspoon chili powder

1 teaspoon pumpkin pie spice

¼ teaspoon salt, or more to taste

½ teaspoon ground cumin

One 14.5-ounce can diced tomatoes

One 15-ounce can chili beans (pinto beans in chili sauce), not drained

One 15-ounce can black beans, drained and rinsed

½ cup canned diced green chiles

2 cups chopped portabella mushrooms

1½ cups chopped zucchini

1½ cups chopped onion

Add crushed tomatoes, pumpkin, garlic, and all the seasonings to the crock pot. Mix well.

Add diced tomatoes, both types of beans, diced green chiles, and all the veggies. Stir thoroughly.

Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours. Enjoy!

MAKES 11 SERVINGS

Extra, Extra!

Canned chiles aren’t just for chili. Use ’em in our
Cheesy Crab ’n Chile Quesadilla
,
Bursting Burrito Bowl
, and
Slow-Cookin’ Mexican Chicken
!

You’ll Need:
crock pot

Prep:
10 minutes

Cook:
3 to 4 hours (low)

PER SERVING
(3 cocktail weenies with sauce): 75 calories, 1.5g fat, 619mg sodium, 12.5g carbs, 0g fiber, 3g sugars, 6g protein

1 cup chili sauce (the kind found by the ketchup)

¾ cup sugar-free grape or seedless blackberry jam

¾ cup very finely chopped onion

1½ teaspoons Dijon mustard

14 fat-free or nearly fat-free beef franks

Place all ingredients except franks in the crock pot. Stir until completely mixed.

Cut each frank into thirds, leaving you with cocktail-sized franks. Add those to the pot, and gently mix to coat.

Cover and cook on low for 3 to 4 hours.

HG Heads Up!

It’s important to use beef hot dogs in this recipe. Chicken, turkey, and veggie dogs don’t work quite as well. You can try ’em if you like, but they’re not nearly as good. Consider yourself alerted.

Stir well and then serve up franks with extra sauce on top!

MAKES 14 SERVINGS

You’ll Need:
crock pot

Prep:
10 minutes

Cook:
3 to 4 hours (low)

PER SERVING
(1 cup): 169 calories, 3g fat, 794mg sodium, 18.5g carbs, 1.25g fiber, 10.5g sugars, 16.5g protein

Four 14.5-ounce cans (about 7 cups) low-fat creamy tomato soup

One 10-ounce can whole baby clams, drained

One 6-ounce can lump crabmeat, drained

8 ounces raw scallops, quartered

8 ounces raw shrimp, peeled, tails removed, deveined

2 bay leaves

4 cloves fresh garlic, crushed

½ teaspoon Worcestershire sauce

Place all ingredients in the crock pot and stir.

Cover and cook on low for 3 to 4 hours.

Remove bay leaves. EAT!

MAKES 9 SERVINGS

HG Tip!

Amy’s Organic Chunky Tomato Bisque is THE BEST soup to use in this recipe. THE. BEST. So find it!

You’ll Need:
crock pot

Prep:
10 minutes

Cook:
3 to 4 hours (high) or 7 to 8 hours (low)

PER SERVING
(1 heaping cup): 226 calories, 8.5g fat, 670mg sodium, 10.5g carbs, 1g fiber, 2.5g sugars, 27.5g protein