Hungry Girl by Lisa Lillien Read Free Book Online Page A

visiting Memphis (one of my favorite food cities). You'll swear you're eating an authentic pulled chicken BBQ sandwich
—
slaw 'n all!
Ingredients
    1 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
Directions
    Using 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

oatstanding veggie patties

     
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!
Ingredients
    cup 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
Directions
    In 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.

    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:
Load 'em up with your favorite burger condiments like pickles, ketchup, and mustard.
     
     
     
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book .
     
veggie tuna wrap explosion

     
PER SERVING (1 wrap): 215 calories, 3.5g fat, 886mg sodium, 30g carbs, 10g fiber, 5g sugars, 21g protein
     
Ingredients
    1 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

Directions
    Microwave 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