Hungry Girl (20 page)
Authors: Lisa Lillien
In a medium pot sprayed with nonstick spray, cook vegetables for 5 minutes over medium-high heat, stirring occasionally.
Remove pot from heat and transfer veggies, with a slotted spoon, into a large bowl. Allow veggies to cool for several minutes. (If veggies have a lot of excess moisture, use a paper towel to soak it up.)
Add softened oats, ground Fiber One, soy sauce, salt, black pepper, garlic powder, and egg substitute to veggies. Stir thoroughly to combine. Make sure mixture is well blended.
Form mixture tightly into 5 balls and place them on a large plate. Cover and allow to cool and set in the fridge for several hours. (The longer they sit in the fridge, the better they'll keep their shape when you cook 'em.) Don't worry if they are a little bit watery—they'll firm up when cooking.
Using a spatula, flatten them into patties in a pan sprayed with nonstick spray and cook for about 5 minutes per side over medium heat (flip gently, so they keep their shape).
MAKES 5 SERVINGS
HG Tip: |
For Weight Watchers |
PER SERVING (1 wrap): 215 calories, 3.5g fat, 886mg sodium, 30g carbs, 10g fiber, 5g sugars, 21g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 ounces canned tuna (packed in water), drained and flaked
2 tablespoons broccoli coleslaw mix (or regular slaw mix), dry
1 tablespoon chopped dill pickle
1 tablespoon chopped red onions
2 small tomato slices, halved
1 tablespoon fat-free mayonnaise
2 teaspoons Hellmann's/Best Foods Dijonnaise
DirectionsMicrowave tortilla until slightly warm. Set aside.
Combine tuna, mayo, and Dijonnaise. Add pickle, onions, and slaw. Mix well.
Place tuna mixture in the center of your tortilla. Add tomato slices, then fold in tortilla sides and roll it up tightly. Enjoy!
MAKES 1 SERVING
HG SANDWICH SHOCKER! |
Think the average tuna sandwich is your best bet for a light lunch? Sorry, Charlie! Our fishy friend from the sea is often swimming in fat-filled mayo. A tuna salad sandwich can actually have more calories than a 12-ounce filet mignon. Eeeek! |
Your Office = Your Gym? No time to head out for a workout? Turn simple office staples (as in common items, not the pointy metal pieces used to secure documents!) into an at-work gym. Try doing a few of these fun fitness drills periodically throughout the day . . . Cardio Quickies: Chair Squats: Chair Dips: Ab Recliners: |
Core Curls: |
PER SERVING (1 burrito): 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 ounces drained white crabmeat
1 cup broccoli florets
¼ cup canned black beans
¼ cup green enchilada sauce
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
¼ teaspoon lemon pepper seasoning
½ teaspoon parsley
Optional topping: additional fat-free sour cream
DirectionsPreheat oven to 375 degrees.
Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.
Microwave tortilla until slightly warm.
Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.
Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.
Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.
Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.
MAKES 1 SERVING
HG Tip: |
CHEW ON THIS:
If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes! |
