Hungry Girl (19 page)
Authors: Lisa Lillien
Cut pita in half and toast, if desired.
In a small dish, combine yogurt with salt, black pepper, oregano, and garlic powder (season to taste). Add red pepper flakes if you want your pita super-spicy.
In a pan sprayed with nonstick spray, cook onion and peppers over medium heat for 5 to 7 minutes.
Add spinach and tomatoes, and cook until spinach wilts.
Remove all veggies from heat and combine with the yogurt sauce. Stuff pita halves with veggie mix.
MAKES 1 SERVING
For a pic of this recipe, see the photo insert. Yay!
PER SERVING (1 wrap): 274 calories, 4g fat, 673mg sodium, 40g carbs, 10g fiber, 17g sugars, 27g protein |
I created this recipe after visiting Memphis (one of my favorite food cities). You'll swear you're eating an authentic pulled chicken BBQ sandwich
—
slaw 'n all!
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2½ ounces cooked boneless skinless lean chicken breast, chopped or shredded
cup prepared coleslaw (packaged or from deli counter)
2 tablespoons barbecue sauce
DirectionsUsing a strainer, rinse coleslaw until water runs clear (this will remove all the excess fatty mayo but leave in the flavor). Pat slaw dry.
In a bowl, mix chicken, slaw, and barbecue sauce until thoroughly combined. Set aside.
Microwave tortilla until slightly warm. Place chicken mixture in the center of the tortilla.
Wrap tortilla up by folding in the sides first and then rolling it up tightly from the bottom. Place on a plate, seam-side down, and heat in the microwave for an additional 25 seconds.
MAKES 1 SERVING
PER SERVING (1 patty): 70 calories, 0.5g fat, 585mg sodium, 16g carbs, 5g fiber, 3g sugars, 4g protein |
These patties are super-low-cal and high in fiber! And not only are they great for lunch or dinner, they're also perfect for breakfast! BTW, if you accidentally ate all five of these in one sitting (oops!), you'd only take in 350 calories, and you'd down a whopping 25 grams of fiber. Wow!
Ingredientscup regular oats (not instant)
½ cup Fiber One bran cereal (original)
1 cup diced onions
1 cup diced red and green bell peppers
1 cup diced mushrooms
1 cup diced green beans
¼ cup fat-free liquid egg substitute
2 teaspoons light or low-sodium soy sauce
1 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
DirectionsIn a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Set aside.
Next, place oats in a small dish. Add aboutcup of boiling water to oats (just enough to cover them) and set aside as well.
