The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (15 page)

Chicken So Low Mein with Side Salad

303 calories, 7.5g fat, 775mg sodium, 33.5g carbs, 11g fiber, 15g sugars, 30.5g protein

Low Mein

1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute

1 tablespoon reduced-sodium/lite soy sauce

¾ teaspoon cornstarch

½ teaspoon granulated white sugar

1 cup frozen Asian-style stir-fry vegetables

1 cup bean sprouts

3 ounces cooked and chopped skinless chicken breast

Side Salad

1 cup lettuce

½ cup tomato, onion, or other
high-fiber veggies

½ cup cucumber, mushrooms, or other
high-volume veggies

2 teaspoons vinegar (balsamic, red wine, white wine, rice, or cider)

1 teaspoon extra-virgin olive oil or grapeseed oil

Use a strainer to rinse and drain noodles. Thoroughly pat dry. Roughly cut noodles.

To make the sauce, in a small bowl, combine soy sauce, cornstarch, and sugar. Add 2 tablespoons cold water, and stir until cornstarch dissolves.

Bring a wok (or skillet) sprayed with nonstick spray to medium-high heat. Add stir-fry veggies and bean sprouts. Cook and stir until hot, about 5 minutes.

Add noodles, chicken, and sauce. Cook and stir until hot and well mixed, about 4 minutes.

Toss salad ingredients in a medium bowl, and serve with low mein!

Tuna Melt with Side Salad

343 calories, 11g fat, 594mg sodium, 33g carbs, 9g fiber, 8.5g sugars, 31.5g protein

Sandwich

One 100-calorie flat sandwich bun
or
2 slices light bread

One 2.6-ounce pouch low-sodium tuna packed in water

1 tablespoon finely chopped red bell pepper

2 teaspoons light mayonnaise

1 teaspoon Hellmann’s/Best Foods Dijonnaise (or creamy Dijon mustard)

1 large tomato slice

1 slice Sargento reduced-fat cheddar cheese

Side Salad

1 cup lettuce

½ cup tomato, onion, or other
high-fiber veggies

½ cup cucumber, mushrooms, or other
high-volume veggies

2½ teaspoons vinegar (balsamic, red wine, white wine, rice, or cider)

½ teaspoon extra-virgin olive oil or grapeseed oil

Toast bread slices or bun halves. Preheat oven or toaster oven to broil.

In a medium bowl, mix tuna, pepper, mayo, and Dijonnaise.

Evenly top one bun half/bread slice with tuna mixture, followed by tomato and cheese.

Broil until cheese has melted, 1 to 2 minutes. Top with the other bun half/bread slice.

Toss salad ingredients in another medium bowl, and serve alongside your sandwich!

HG Alternative:
Don’t have a toaster oven or just looking for a shortcut? Microwave the cheese-and-tuna-topped bun half/bread slice until cheese has melted, about 15 seconds.

HG FYI:
This recipe calls for Sargento cheese because of its impressively low sodium count. If you can’t find Sargento, get the reduced-fat cheddar cheese with the lowest sodium count.

Crunchy Beef Tacos with Side Salad

346 calories, 10.5g fat, 600mg sodium, 34.5g carbs, 5g fiber, 8g sugars, 29g protein

Tacos

4 ounces raw extra-lean ground beef (4% fat or less) ½ cup finely chopped brown mushrooms

2 tablespoons chopped onion

1 teaspoon taco seasoning mix

2 corn taco shells (flat bottomed, if available)

¼ cup shredded lettuce

2 tablespoons pico de gallo (or fresh salsa)

Salad

1 cup lettuce

1 cup cucumber, mushrooms, or other
high-volume veggies

2 tablespoons pico de gallo (or fresh salsa)

2 teaspoons vinegar (balsamic, red wine, white wine, rice, or cider)

Bring skillet sprayed with nonstick spray to medium-high heat. Add beef, mushrooms, and onion. Cook, stir, and crumble until beef is fully cooked and veggies have softened, about 5 minutes.

Sprinkle with taco seasoning, and continue to cook until any excess liquid has evaporated.

Evenly distribute mixture between taco shells, and top with lettuce and pico de gallo.

Toss salad ingredients in a medium bowl, and serve with tacos.

Let’s Talk Turkey …

Lean ground turkey has more calories and fat than extra-lean ground beef, and
extra-lean
ground turkey can be a little dry and hard to find. You can make this meal with extra-lean ground turkey, if you’d like—just look for the kind with 150 calories or less and 5g fat or less per 4-ounce serving.

Ginormous Tofu Stir-Fry

330 calories, 9g fat, 594mg sodium, 34.5g carbs, 9.5g fiber, 18.5g sugars, 29g protein

1½ teaspoons reduced-sodium/lite soy sauce

1 teaspoon oyster sauce

Dash ground ginger

Dash red pepper flakes

5 ounces block-style extra-firm tofu, cut into 1-inch cubes

Dash each garlic powder, onion powder, and black pepper

2 cups frozen Asian-style stir-fry vegetables

2 cups bean sprouts

1½ cups sliced mushrooms

¼ teaspoon chopped garlic

In a small bowl, combine soy sauce, oyster sauce, ginger, and red pepper flakes. Mix well.

Bring a large skillet sprayed with nonstick spray to high heat. Add tofu, and sprinkle with garlic powder, onion powder, and black pepper. Cook until golden brown, about 5 minutes, gently flipping to evenly brown.

Transfer tofu to a medium bowl, and cover to keep warm.

Reduce heat to medium high. Add stir-fry veggies, bean sprouts, mushrooms, and garlic to the skillet. Cover and cook until hot, about 5 minutes.

Give the sauce mixture a stir and add to the skillet, along with the tofu. Cook and stir until hot, about 1 minute.

HG Tip!
If you’re vegetarian, look for vegetarian-friendly oyster sauce.

Leftover Tofu Tip:
For one of your snacks, make a mini stir-fry …

Bring a skillet sprayed with nonstick spray to high heat. Add 2 ounces tofu, and sprinkle with seasonings. Cook until golden brown, about 5 minutes, gently flipping to evenly brown. Transfer to a medium bowl, and cover to keep warm.

Cook and stir 1 cup
high-volume veggies
until softened. Add tofu and 1 tablespoon of sauce, dressing, or marinade with 25 calories or less. Mix well.

Pizza-fied Chicken with Saucy Spaghetti Swap

356 calories, 5.5g fat, 762mg sodium, 34g carbs, 12g fiber, 14.5g sugars, 43g protein

²
/
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cup canned crushed tomatoes

¾ teaspoon garlic powder

¾ teaspoon onion powder

¼ teaspoon black pepper, or more to taste

3 cups bagged broccoli cole slaw

One 4-ounce raw boneless skinless chicken breast cutlet, pounded to ½-inch thickness

¼ cup diced green bell pepper

¼ cup sliced mushrooms

2 tablespoons diced onion

2 tablespoons shredded part-skim mozzarella cheese

4 slices turkey pepperoni, chopped

1 teaspoon grated Parmesan cheese

Optional seasonings: red pepper flakes, oregano

Season tomatoes with ½ teaspoon garlic powder, ½ teaspoon onion powder, and
¹
/
₈
teaspoon black pepper.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and ½ cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes. Transfer to a microwave-safe bowl, stir in ¾ths of the seasoned tomatoes, and cover to keep warm.

Remove skillet from heat, re-spray, and bring to medium heat. Season chicken with remaining ¼ teaspoon garlic powder, ¼ teaspoon onion powder, and
¹
/
₈
teaspoon black pepper. Cook for 5 minutes.

Flip chicken. Add bell pepper, mushrooms, and onion to the skillet. Stirring veggies occasionally, cook until veggies have slightly softened and chicken is cooked through, about 5 more minutes.

Top chicken with remaining seasoned tomatoes, sprinkle with mozzarella cheese, and top with chopped pepperoni. Cover and cook for 1 minute, or until cheese has melted.

Plate your pizza-fied chicken, and top with cooked pepper, mushrooms, and onion. Sprinkle with Parmesan cheese.

If needed, reheat saucy slaw in the microwave.

HG Alternative:
Save time by steaming the slaw. Place it in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until soft. Drain excess liquid. Stir in the seasoned tomatoes, and microwave for 1 minute, or until hot. Cover to keep warm!

Leftover Pepperoni Tip:
As one of your snacks, pair 5 pieces of turkey pepperoni with 60 calories’ worth of veggies!

Another Leftover Pepperoni Tip:
For one of your snacks, make a salad of 5 pieces chopped turkey pepperoni, 1 cup chopped romaine or iceberg lettuce, and 1 cup
high-volume veggies
. Drizzle with 1½ teaspoons vinegar and 1 teaspoon extra-virgin olive oil or grapeseed oil.

Sesame-Ginger Salmon & Veggies

348 calories, 13g fat, 452mg sodium, 24.5g carbs, 6g fiber, 13.5g sugars, 27g protein

2 tablespoons low-fat sesame ginger dressing

¹
/
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teaspoon chopped garlic

Dash ground ginger

4 ounces raw skinless salmon

3 cups frozen Asian-style stir-fry vegetables

Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

In a wide bowl, mix dressing, garlic, and ginger. Add salmon and flip to coat. Cover and marinate in the fridge for 15 minutes.

Place stir-fry vegetables on the center of the foil and top with salmon. Drizzle with remaining marinade, and cover with another large piece of foil.

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 30 minutes, or until salmon is cooked through and veggies are tender.

Cut packet to release steam before opening entirely.

Skillet Alternative:
Bring a large skillet sprayed with nonstick spray to medium heat. Add veggies to one half of the skillet and salmon to the other. Top veggies with garlic, and sprinkle salmon with ginger. Cook until veggies are hot and salmon is cooked through, about 8 minutes, stirring vegetables often and flipping salmon halfway through. Top with dressing.

Grilled Cheese Platter

330 calories, 10.5g fat, 711mg sodium, 36g carbs, 11g fiber, 11g sugars, 25g protein

2 slices light bread

1 wedge The Laughing Cow Light Creamy Swiss cheese

1 slice Sargento reduced-fat cheddar cheese

2 teaspoons light whipped butter or light buttery spread

2 dashes garlic powder

2 cups raw or steamed sugar snap peas, red bell pepper, carrots, and/or other
high-fiber veggies

2 large hard-boiled egg whites

Lay bread slices flat, and spread both with cheese wedge. Top one slice with cheddar cheese and the other bread slice, cheesy side down. Spread the top of the sandwich with 1 teaspoon butter and sprinkle with a dash of garlic powder.

Bring a skillet sprayed with nonstick spray to medium heat. Place sandwich in the skillet, buttered side down. Spread the top with remaining 1 teaspoon butter, and sprinkle with remaining dash of garlic powder.

Cook until bread is lightly browned and cheese has melted, about 2 minutes per side. Serve with veggies and egg whites.

HG FYI:
This recipe calls for Sargento cheese because of its impressively low sodium count. If you can’t find Sargento, get the reduced-fat cheddar cheese with the lowest sodium count.

Veggie-Steaming 411:
Click
here
for easy how-to advice!

Chicken Fajita Tostadas

343 calories, 7.5g fat, 432mg sodium, 37.5g carbs, 7.5g fiber, 8.5g sugars, 33g protein

1 portabella mushroom cap, sliced

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cup sliced bell pepper

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cup sliced onion

4 ounces raw boneless skinless chicken breast, sliced

1 teaspoon fajita seasoning mix

Two 6-inch corn tortillas

¼ cup diced tomato

1 ounce (about 2 tablespoons) roughly mashed avocado

½ tablespoon chopped fresh cilantro

½ teaspoon lime juice

Dash salt

Optional seasoning: chili powder

Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

Lay a square piece of heavy-duty foil on the baking sheet. Place sliced mushroom, pepper, and onion on the center of the foil. Season chicken with fajita seasoning, and place over the veggies.

Cover with another square piece of foil. Fold together and seal all four edges of the foil pieces, forming a well-sealed packet.

Lay tortillas on the sheet, next to the foil pack, and spray with nonstick spray. Bake for 5 minutes.

Flip tortillas. Bake until tortillas are crispy, about 5 more minutes.

Transfer tortillas to a plate. Continue to bake the foil pack for 10 minutes, or until chicken is cooked through and veggies are tender.