Hungry Girl by Lisa Lillien Read Free Book Online

15-ounce cans pinto beans, rinsed and drained
    One 15-ounce can black beans, rinsed and drained
    Three 14.5-ounce cans no-salt-added diced tomatoes
    One 14.5-ounce can Italian-style diced tomatoes
    1 envelope taco seasoning mix
    1 envelope ranch dip/dressing mix
    ¼ cup minced onions
    Salt and black pepper, to taste
Directions
    Pour the tomatoes and corn into a large pot. Add remaining ingredients and stir thoroughly. Bring to a boil.

    Reduce heat to low and let simmer for 15 minutes.

    Remove from heat and allow soup to sit for at least 5 minutes. Add salt and pepper to taste.

    MAKES 12 SERVINGS

chapter four
let's do lunch

lunches and mini meals
it's midday munchie madness!

    Are you a mini-meal maniac? Love filling up on lots of 150- to 300-calorie or so eats throughout the day? The recipes in this chapter are great little snacks or small meals. There are sandwiches, wraps, kabobs (everything tastes better on a stick), stir-frys, and more—and all are
awesome.
Since this chapter is over flowing with recipes, let's not waste any time yapping about 'em. Dig in . . .

rockin' tuna melt

     
PER SERVING (1 sandwich): 212 calories, 2.5g fat, 929mg sodium, 27g carbs, 6g fiber, 7g sugars, 24g protein
     
Ingredients
    2 slices light bread (40 to 45 calories each with about 2g fiber per slice)
    2 ounces canned tuna packed in water, drained and flaked
    1 tablespoon fat-free mayonnaise
    1 tablespoon chopped carrots
    1 teaspoon Hellmann's/Best Foods Dijonnaise
    1 slice fat-free American cheese
    2 slices tomato
    Salt and black pepper, to taste
Directions
    To make tuna salad, combine tuna, mayo, Dijonnaise, and carrots in a small bowl. Add salt and pepper to taste.

    Toast bread slices and then place them on a nonstick baking pan. Pile all of the tuna salad onto one slice of bread. Place tomato on the other slice of bread and cover with cheese.

    Place pan in the oven or toaster oven and broil until cheese has melted.

    Place the cheese-topped bread slice on top of the tuna-topped slice. Cut sandwich in half and enjoy!

    MAKES 1 SERVING

guilt-free 1-2-3 blt

     
PER SERVING (1 sandwich): 141 calories, 2g fat, 549mg sodium, 22g carbs, 6g fiber, 4g sugars, 11g protein
     
Ingredients
    2 slices light bread (40 to 45 calories each with about 2g fiber per slice)
    2 slices (about 1 ounce) extra-lean turkey bacon
    2 leaves romaine lettuce
    2 slices tomato
    2 teaspoons fat-free mayonnaise

Directions
    Toast bread. Meanwhile, prepare bacon according to package directions, either in a pan with nonstick spray or in the microwave.

    Smear a teaspoon of mayo on each slice of bread. Break bacon slices in half. Top one slice of bread with the bacon, lettuce, and tomato.

    Add the other bread slice, cut sandwich in half, and pig out!

    MAKES 1 SERVING

     
HG Tip:
Try it served with a side of pickles. Yummmmmm!
     
my big fat greek pita

     
PER SERVING (2 pita halves): 219 calories, 1.5g fat, 365mg sodium, 43g carbs, 9.5g fiber, 10g sugars, 14g protein
     
Ingredients
    1 whole wheat (or high-fiber) pita
    2 ounces fat-free plain Greek yogurt
    1 small onion, sliced
    ½ cup sliced red and green bell peppers
    2 cups fresh spinach
    ½ cup cherry tomatoes, halved
    Salt, black pepper, oregano, and garlic powder, to taste
    Optional: red pepper flakes
Directions
    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!
bbq-rific chicken wrap

     
PER SERVING (1 wrap): 274 calories, 4g fat, 673mg sodium, 40g carbs, 10g fiber, 17g sugars, 27g protein
     
    I created this recipe after