Hungry Girl 1-2-3 (19 page)

You’ll Need:
bowl, rolling pin, pizza cutter (optional), 12-cup muff in pan, pastry brush (optional)

Prep:
20 minutes

Cook:
15 minutes

PER SERVING
(1 tart): 43 calories, 1.5g fat, 80mg sodium, 8.5g carbs, <0.5g fiber, 1g sugars, 1g protein

½ cup sugar-free jam or preserves (any flavor)

1 teaspoon cornstarch

Dash salt

1 tablespoon flour

½ package Pillsbury Crescent Recipe Creations Seamless Dough Sheet

1 egg white or 2 tablespoons liquid egg whites

1 tablespoon powdered sugar

Preheat oven to 350 degrees.

In a small bowl, thoroughly mix jam, cornstarch, and salt, and set aside.

Prepare a dry surface by dusting it with some of the flour. Dust a rolling pin with the flour, as well.

Roll dough out to about 1/8-inch thickness. Using a knife or pizza cutter, cut into 12 squares.

Place each square into a cup of a 12-cup muffin pan, and press it into the bottom and sides, creating a little dough “cup” about ½-inch tall.

Using a pastry brush or your fingers, lightly brush dough cups with a thin layer of egg white. (You do not need to use all the egg white.) Spoon 2 teaspoons jam mixture into the center of each cup, leaving room around the edges for it to melt and spread.

Bake in the oven for 10 to 12 minutes, until dough cups start to turn golden brown. Let cool for several minutes.

If needed, run a knife along the edges of the tarts to release them from the pan. Sprinkle with sugar and enjoy!

MAKES 12 SERVINGS

Extra, Extra!

It’s best to use the refrigerated dough soon after you open it. So make a second batch of this recipe ASAP, or make some
Creamed Corn–Cheese Bites
!

You’ll Need:
bowls, 12-cup muff in pan, baking cups (optional), nonstick spray, toothpick

Prep:
30 minutes

Cook:
15 minutes

PER SERVING
(1 frosted cupcake): 155 calories, 2.5g fat, 308mg sodium, 30g carbs, 0.75g fiber, 16.5g sugars, 3g protein

For Frosting

1 cup Cool Whip Free, thawed

3 tablespoons fat-free cream cheese, room temperatur

½ tablespoon sugar-free fat-free vanilla instant pudding mix

¾ teaspoon cinnamon

1 no-calorie sweetener packet

For Cupcakes

2 cups moist-style yellow cake mix

2 cups peeled and finely chopped Fuji apples

½ cup no-sugar-added applesauce

½ cup fat-free liquid egg substitute

¼ cup fat-free sour cream

1 tablespoon cinnamon

1 teaspoon baking powder

1/8 teaspoon salt

Preheat oven to 350 degrees.

Combine all of the frosting ingredients in a bowl and mix well. Refrigerate until cupcakes are ready to be frosted.

Combine all of the cupcake ingredients in a large bowl, and mix until blended.

Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute cake mixture among the cups.

Bake in the oven for about 15 minutes, until a toothpick inserted into the center of a cupcake comes out clean.

Let cool completely, and then evenly distribute frosting among the tops of the cupcakes. Enjoy!

MAKES 12 SERVINGS

HG Tip!

Want more cupcake recipes? There’s an entire chapter of ’em in
Hungry Girl 200 Under 200: 200 Recipes Under 200 calories
. YAY!

Not us. But there’s little this shredded veggie trio can’t do. It makes amazing slaws, salads, pasta swaps, stir-frys, and more. Broccoli Cole Slaw for president!

You’ll Need:
large bowl

Prep:
10 minutes

Chill:
at least 2 hours

PER SERVING
(¼
^th
of recipe, about 1½ cups): 236 calories, 1g fat, 325mg sodium, 28g carbs, 4.5g fiber, 16.5g sugars, 28g protein

One 12-ounce bag (4 cups) dry broccoli cole slaw

12 ounces cooked boneless skinless lean turkey breast, cubed

1 large Fuji apple, cored and diced

¼ cup raisins (not packed)

¼ cup plus two tablespoons fat-free honey mustard dressing

Toss all ingredients together in a large bowl. Mix well.

Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!

MAKES 4 SERVINGS

You’ll Need:
large bowl

Prep:
5 minutes

Chill:
at least 2 hours

PER SERVING
(¼
^th
of recipe, about 1 cup): 96 calories, 2.5g fat, 635mg sodium, 11.5g carbs, 3g fiber, 6g sugars, 6.5g protein

2/3 cup fat-free sour cream

1½ tablespoons dry ranch dressing/dip seasoning mix

One 12-ounce bag (4 cups) dry broccoli cole slaw

¼ cup precooked real crumbled bacon

Combine sour cream and seasoning mix in a large bowl and stir thoroughly.

Add slaw and toss to coat. Add bacon and mix well.

Cover and refrigerate for at least 2 hours, or until ready to serve. Enjoy!

MAKES 4 SERVINGS

You’ll Need:
medium pot, wok or basic skillet, nonstick spray

Prep:
10 minutes

Cook:
25 minutes

PER SERVING
(1/3
^rd
of recipe, about 11/3 cups): 210 calories, 2g fat, 884mg sodium, 21g carbs, 4.25g fiber, 7.5g sugars, 26.5g protein

1½ tablespoons cornstarch

3 tablespoons reduced-sodium/lite soy sauce

3 tablespoons sugar-free pancake syrup

3 tablespoons canned crushed pineapple packed in juice, not drained

2 teaspoons brown sugar (not packed)

2 teaspoons seasoned rice vinegar

1 teaspoon chopped garlic

¾ teaspoon Worcestershire sauce

¾ teaspoon ground ginger

One 12-ounce bag (4 cups) dry broccoli cole slaw

12 ounces raw shrimp, peeled, tails removed, deveined

Combine cornstarch with 1 cup cold water in a pot and stir to dissolve. Add all other ingredients except broccoli cole slaw and shrimp. Mix well.

Bring the pot to medium-high heat. Stirring occasionally, cook until it reduces and thickens to a sauce-like consistency, about 10 minutes, and then remove from heat.

Bring a wok or skillet sprayed with nonstick spray to medium heat. Add slaw and cook for 5 to 10 minutes, until almost softened to desired texture.

Add shrimp to the wok/skillet and cook until opaque, about 3 minutes.

Add sauce mixture to the wok/skillet and continue to cook and stir until evenly distributed and hot.

Remove from heat and let stand for 5 minutes. Then serve and enjoy!

MAKES 3 SERVINGS

Extra, Extra!

Leftover pineapple? Make
Cake on the Beach
and
Slush-Puppy Pineapple Lemonade
!

For Weight Watchers
POINTS
® values and photos of all the recipes in this book, check out hungry-girl.com/book.

You’ll Need:
large bowl

Prep:
10 minutes

Chill:
at least 2 hours

PER SERVING
(¼
^th
of recipe, 1 heaping cup): 181 calories, 1.5g fat, 675mg sodium, 24.5g carbs, 4.5g fiber, 12.5g sugars, 18g protein

½ cup canned tomato sauce

¼ cup ketchup

1 tablespoon plus 1 teaspoon brown sugar (not packed)

1 tablespoon cider vinegar

½ teaspoon garlic powder

One 12-ounce bag (4 cups) dry broccoli cole slaw

One 9.75-ounce (or 10-ounce) can 98% fat-free chunk white chicken breast in water, drained and flaked

1 cup sweet corn kernels, thawed from frozen

1 cup thinly sliced red onion

Combine tomato sauce, ketchup, brown sugar, cider vinegar, and garlic powder in a large bowl, and mix until blended. Add slaw, chicken, corn, and onion, and toss until coated.

Cover and refrigerate for at least 2 hours (if you can wait!). Then DIG IN!

MAKES 4 SERVINGS

You’ll Need:
large microwave-safe bowl

Prep:
5 minutes

Cook:
10 minutes

PER SERVING
(½ of recipe, 1 heaping cup): 138 calories, 2.5g fat, 554mg sodium, 23g carbs, 8g fiber, 9g sugars, 8g protein

One 12-ounce bag (4 cups) dry broccoli cole slaw

1 cup canned crushed tomatoes

3 tablespoons reduced-fat Parmesan-style grated topping

1 teaspoon garlic powder, or more to taste

Dash onion powder, or more to taste

Dash salt, or more to taste

Dash black pepper, or more to taste

Place slaw in a large microwave-safe bowl with 2 tablespoons water. Cover and microwave for 4 to 5 minutes.

Once cool enough to handle, add tomatoes and stir. Microwave for 1 minute.

Stir in grated topping, and add seasonings to taste. Enjoy!

MAKES 2 SERVINGS

You’ll Need:
bowl, wok or very large skillet, nonstick spray

Prep:
10 minutes

Cook:
10 minutes

PER SERVING
(about 2/3 cup): 76 calories, 0.5g fat, 522mg sodium, 9.5g carbs, 3g fiber, 4g sugars, 8g protein

3 tablespoons reduced-sodium/lite soy sauce

3 tablespoons seasoned rice vinegar

1 teaspoon crushed garlic

½ teaspoon cornstarch

Dash white pepper (black is fine, if you don’t have white)

6 ounces raw boneless skinless lean chicken breast, cut into thin strips

One 12-ounce bag (4 cups) dry broccoli slaw

One 8-ounce can straw mushrooms, drained

½ cup canned bamboo shoots, drained and cut into thin strips

1 cup bean sprouts

2 tablespoons plus 2 teaspoons hoisin sauce

In a small bowl, combine soy sauce, rice vinegar, garlic, cornstarch, and pepper. Mix well and set aside. This is your moo shu sauce.

Bring a wok or very large skillet sprayed with nonstick spray to medium-high heat. Add chicken to the skillet and cook for about 2 minutes, until no longer pink.

Add slaw to the skillet and, stirring occasionally, cook for 3 to 4 minutes, until veggies are soft.

Add mushrooms, bamboo shoots, bean sprouts, and moo shu sauce to the skillet, and mix well. Cook for an additional 3 to 4 minutes, until entire dish is hot and chicken is cooked through. Sauce will thicken as it sits.

Transfer to a serving dish and serve drizzled with hoisin sauce. Mmmm!!!

MAKES 8 SERVINGS

HG Tip!

Try our moo shu wrapped in warm low-fat flour tortillas. SO GOOD!

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You’ll Need:
box grater, large bowl, 12-cup muff in pan, baking cups (optional), nonstick spray

Prep:
15 minutes

Cook:
35 minutes

PER SERVING
(1 mini meatloaf): 142 calories, 5.25g fat, 494mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 14g protein

1 small onion

¼ cup plus 3 tablespoons ketchup, divided

1¼ pounds raw lean ground turkey

3 cups bagged dry broccoli cole slaw, roughly chopped

½ cup fat-free liquid egg substitute

½ cup quick-cooking oats

2 teaspoons garlic powder

1 teaspoon salt

Preheat oven to 350 degrees.

Using a box grater, grate onion into a large bowl. Add ¼ cup ketchup and all other ingredients. Stir until thoroughly mixed.

Line 9 cups of a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute turkey-veggie mixture among the muffin cups, and top each with 1 teaspoon ketchup.

Bake in the oven for 30 to 35 minutes, until firm with lightly browned edges. Let stand for 5 minutes before serving. Enjoy!!!

MAKES 9 SERVINGS

You’ll Need:
large bowl

Prep:
10 minutes

Chill:
at least 2 hours

PER SERVING
(1½ cups): 149 calories, 1.5g fat, 626mg sodium, 19.5g carbs, 4g fiber, 10.5g sugars, 15g protein

One 12-ounce bag (4 cups) dry broccoli cole slaw

6 ounces cooked boneless skinless lean chicken breast, chopped

2 cups cherry tomatoes, halved

2/3 cup fat-free raspberry vinaigrette

2/3 cup thinly sliced red onion

½ cup crumbled fat-free feta cheese

½ cup canned artichoke hearts packed in water, drained and roughly chopped

¼ cup sliced black olives

1 tablespoon jarred capers, drained

½ tablespoon lime juice

1 teaspoon dried oregano

Optional: salt and black pepper