EVERYDAY INGREDIENTS | QUICK & EASY MEALS OVER

$10
IN COUPONS
INSIDE! p. 93

70+
¨

HEALTHY
RECIPES
MEALS IN
30 MINUTES
OR LESS
Greek Cheeseburger
Taco Taco

6-INGREDIENT
SLOW COOKER
DINNERS
EZ ZZZ...
NO-COOK
BREAKFASTS
2 0
WAYS TO
Sleep in! SNACK
SMART
Lisa Lillien
aka
Hungr y
Girl!

BLT-Avocado
Taco
Hungry-Girl.com
WINTER 2020
 A Taste Of Italy In Every Bite!

Look for our new products in the frozen pizza & frozen vegetables sections.
©2019 B&G Foods North America, Inc.
hg Welcome to Hungry Girl!

everyone!
It’s me, Lisa, and I’m THRILLED to be back with another issue
of Hungry Girl magazine! It’s been almost a year since the last issue, so I bet
you’re as ready as I am for this one. I’m pleased to let you know that the next issue will
be out early this fall! I know these HG mags are coming sporadically (we don’t have a set
schedule), but just enjoy them as they’re rolled out!

. To help kick off your healthy new year,

photos your head will spin!

16) and Gina Homolka (from Skinnytaste, page 78), and a slow cooker

FREE daily emails at hungry-girl.com, listen to

my informative and (hopefully!) entertaining
podcast Hungry Girl: Chew the Right Thing!,
and find Hungry Girl all over social media.

HUNGRY GIRL. IS. EVERYWHERE.

Enjoy… Love you guys… and REALLY hope you
go crazy over this issue. ’Til next time…
Chew the right thing!
xoxo,
Lisa :)

Join the conversation at

facebook.com/HungryGirl WINTER 2020 Hungry Girl 1
 Contents
DEPARTMENTS
1 WELCOME TO
HUNGRY GIRL!
Hear from our Editor In
Chief... Hungry Girl
Lisa Lillien!
4 RECIPE GUIDE
Your Guilt-Free Recipe
Guide A meal-by-meal
breakdown of this
issue’s recipes.
7 IN THIS ISSUE
Bitty Bites! Stats ’n facts
about the foods & finds
featured in these pages!
8 TOP ATE LIST
8 Kitchen Gadgets
Under $30! Veggie
choppers, meat
defrosters, and more…
s!
p.  10 snack awarritdes make the cut?
vo
did your fa
10 FOOD FIGHT
Snack Awards! Over
20 low-calorie snack finds
that stand above the
rest. Did your favorites
make the cut?
16 READ IT & EAT
5 (Delicious!) Food
Remedies with Joy Bauer
Surprising foods that
increase fat burn, boost
energy, and more.
18 BREW THE RIGHT THING
Be Your Own Barista!
Make Starbucks-level
drinks at home with a few
simple ingredients.
22 HUNGRY GIRL MVP
Fry Baby! All things air
fryer, including tips & tricks
and new crispy, crunchy
creations!
2 Hungry Girl WINTER 2020
WINTER 2020
24 THIS IS THE NEW THAT 90 USE IT & LOSE IT
Swapping Spree Everyday Your All-Day Skinny
food swaps that’ll save Routine Follow these
you hundreds of calories. steps for a healthy
lifestyle you can stick
82 SUCCESS STORIES with…
Sharing Success with the
Hungry Girl Community! 95 BEAUTY FOODIE
Motivation, inspiration, Hungry for Beauty
and tips & tricks from Finds? From Lisa’s $8
weight loss winners in must-have moisturizing
our Facebook group. cleanser to a DIY body
scrub you’ll make
88 SUPER SLEUTH again & again.
Myth Blasting! Nutrition
Experts Weigh In Popular 96 THE LAST THING
diet claims are put to The latest in Lisa’s life!
the test…
Guilt-free eating in the real world!
ON THE COVER
PHOTO
Blaine Moats OUR SOCIAL MEDIA!
FOOD STYLING
Follow Lisa for the latest
Charlie Worthington
food news, pop-up polls,
giveaways, and recipe fun!
facebook.com/hungrygirl
Bite-size content served
up daily, straight from
Lisa’s phone to yours!
instagram.com/hungrygirl
Peruse the recipe boards,
and pin your favorites...
It’s like the ultimate
online recipe box!
pinterest.com/hungrygirl
RECIPE FEATURES

28 | THE NO-COOK BREAKFAST

HANDBOOK
7 satisfying morning meals… No stove
in sight!

34 | 6-INGREDIENT SLOW COOKER

MEALS
Half a dozen ingredients and one
countertop device. Dinner has never
been easier or more delicious!

38 | MUFFIN PAN RECIPES:

DELICIOUS BY THE DOZEN
Multitask with your muffin pan! Mini
meatloaves, individual egg bakes, and
beyond…

42 | WINNER WINNER CHICKEN DINNER

Bake it, stuff it, grill it, love it. Chicken
meals with major appeal.

48 | VEG OUT!
With falafel bowls, better-for-you
burgers, and more, these plant-based
meals are so hearty, you’ll never miss
the meat.

54 | WOK & ROLL

Toss the delivery menu… Cook up
Chinese food with a fraction of the
calories.

58 | HOT DISH: CASSEROLES POWERED

BY PROTEIN
The ultimate oven meal: 6 crave-worthy
recipes, each packed with protein!

64 | TACO THE TOWN

These unexpected spins on traditional
tacos are completely creative,
shockingly healthy, and downright
delicious.

70 | HOT COUPLES
Easy 2-ingredient desserts under
175 calories.

74 | FOODIE FLASHBACK
The classic dishes of your childhood
are back and better (for you) than ever!

78 | LISA LOVES IT!:

SKINNYTASTE DESSERTS!
One of Lisa’s favorite fellow recipe
creators serves up 4 indulgent sweet
treats under 200 calories.

WINTER 2020 Hungry Girl 3

 hg Recipe Guide

your guilt-free recipe guide

BREAKFAST LUNCHES, DINNERS & MINI MEALS

29 ● ● 30 ● ● ● ● 35 ● 36 ● ●
Breakfast Banana Berries & Cream Shrimp & Chicken Beef Enchilada Soup Creamy Tomato
Split Super Yogurt Sausage Jambalaya Chicken

30 ● ● ● ● 31 ● 37 ● ● 40
Strawberry Yogurt Parfait Pops Floosh’s Pineapple BBQ Chicken
Cheesecake Chicken Shredded Pork Mini Meatloaves
Smoothie

32 ● ● 33 ● 43 ● 44 ● ● 45 ● 46 ● 47 ●
Everything but Avocado Bacon Sweet & Cap’n Sheet-Pan Balsamic Hasselback Chicken Chicken Parm Salsa Verde
the Bagel Salad Wrap Crunchy Chicken Chicken Burger Patties Chicken
Enchiladas

33 ● ● 40 ● ● ● 50 ● 50 ● ● 51 ● ● 51 ● ● 52 ● ● ●
Trail Mix Fix Chicken Sausage & Full of Falafel Bowl Powered by Easy Eggplant Hawaiian Portabella Shepherd’s Pie
Overnight Oats Apple Egg Bakes Veggies Bowl Burger Patties Burger Stuffed Sweet Potato

40 ● 59 ● 52 ● ● 56 ● 56 ● 57 ● 59 ●
Apple Streusel All-American BBQ Tofu Nuggets Kung Pao Chicken Sweet & Sour Orange Tofu Bacon
French Toast Breakfast Bake Shrimp Cheeseburger
Muffins Casserole

65 ● ● 96 ● ● ● ● 60 ● 61 62 62 65 ● ●
Denver Omelette Oaty Peanut Butter Chicken & Queso Chicken & Eggplant Chicken Cordon Philly Cheesesteak Cheeseburger Tacos
Tacos Pancake Mug Casserole Lasagna Bleu Casserole Casserole

66 ● ● 67 ● ● 68 75 76 ●
It’s All Greek BLTA Tacos Chicken ’n Waffle Tuna Zoodle Chicken à la Queen
to Me Tacos Tacos Casserole

4 Hungry Girl WINTER 2020

 DRINKS, SNACKS & MORE DESSERTS RECIPE
SYMBOLS
101
Keep an eye out
for these icons!
19 ● ● ● ● 19 ● ● ● ● 19 ● ● ● ● 39 ● ● ● 69 ● 70 ● ● ● ●
Creamy Hot Cocoa Thanks a Latte Make Mine Mocha Blueberry Pie Neapolitan Easy “Baked” Apple
Crunchers Dessert Tacos

30 MINUTES
OR LESS
Each of these recipes
will take you half
an hour max from
20 ● ● ● ● 71 ● ● ● ● 71 ● ● ● ● 71 ● ● ● ● start to finish!
Perfect Iced Coffee PB&C Shake Chocolate-Caramel Banana Oaties
Crunchies

5 INGREDIENTS
OR LESS
These recipes have
no more than FIVE
20 ● ● ● ● 20 ● ● ● 72 ● ● ● 72 ● ● ● 72 ● ● ● main ingredients.
Iced Matcha & Mocha Protein Fro Yo Cherries Freezy Piña Colada Pops (Basic seasonings and
Crème Swappuccino Pomegranate Bark sweeteners don’t count!)

GLUTEN-FREE
Heads up: Even
naturally gluten-free
23 ● ● 23 ● ● ● 23 ● ● ● 73 ● ● ● 73 ● ● ● 73 ● ● ●
foods may contain a
Swapcorn Shrimp Empanada Minis Crispy Mushrooms Chocolate-Almond Very Vanilla Mini Yum Yum
Crunchettes Mug Cake Brownies hint of gluten due to
cross-contamination
or added ingredients.
Check those labels!

23 ● ● ● 23 ● ● 41 ● 77 ● 79 ● ● 80 ● ● VEGETARIAN
Mmmm Mozzarella Best-in-the-West Zucchini Biscuit Best Baked Alaska Mexican “Unfried” Chocolate Chip These recipes are
Sticks Buffalo Wings Muffins Ice Cream Clouds lacto-ovo vegetarian:
no red meat, poultry,
seafood, or ingredients
made with those foods
(like chicken broth).

57 ● 74 ● ● ● 95 ● ● ● ● 81 ● 81 ● ●
Veggie Egg Rolls Devil-icious Eggs DIY Vanilla Zucchini Banana Strawberry Crisp
Latte Scrub Cake with Cream
Cheese Frosting

* The SmartPoints® values for these recipes

The WW (formerly Weight were calculated by Hungry Girl and are not
Watchers) values for these an endorsement or approval of the recipe or
recipes can be found at developer by WW International Inc., the owner
hungry-girl.com/magazine. ®
registered trademark.

WINTER 2020 Hungry Girl 5

 WHAT
UNEXPECTED
FOOD Scrambled eggs
COMBINATION drizzled with a little
DO YOU pancake syrup––YUM!
LOVE?
¨

EDITOR IN CHIEF & FOUNDER

Lisa Lillien
Apples & VICE PRESIDENT OF CONTENT & OPERATIONS
mustard. Jamie Goldberg
I’ve converted Peanut butter
skeptics before! and bacon bits
TEST KITCHEN TEAM on a sandwich.
Erin Norcross, Katie Killeavy Salty, sweet, and
AMAZINGLY
EDITORIAL STAFF delicious.
Dana DeRuyck, Lydia Oxenham, Lynn Bettencourt Keith
SPECIAL THANKS
Gina Muscato, Mike Sherry, Bill Stankey,
Steve Younger, Peggy Mansfield, John Vaccaro, Lolly, Bam Bam

SPECIAL INTEREST MEDIA PARTNERSHIPS

EDITORIAL
Michelle Bilyeu
EDITORIAL CONTENT DIRECTOR
Don’t knock a Nikki Sanders
ART DIRECTOR
peanut butter & I’ve loved cottage
CONTRIBUTING DESIGN DIRECTOR Angie Packer cheese and
sriracha quesadilla
’til you try it. CONTRIBUTING PHOTO DIRECTORS Heather Hardt, French dressing
Alexis West-Huntoon since I was a kid!
PROOFREADER Erika Bjorklund
ADMINISTRATIVE ASSISTANT Lori Eggers
PHOTOGRAPHERS Marty Baldwin, Jason Donnelly, Carson Downing,
Blaine Moats, Brie Passano
CONTRIBUTING FOOD STYLIST Jennifer Peterson
CONTRIBUTING PROP STYLISTS Heather Hardt, Alexis West-Huntoon

EDITORIAL ADMINISTRATION
ASSISTANT MANAGING EDITOR Jennifer Speer Ramundt
SENIOR COPY EDITOR Erika Bjorklund
BUSINESS MANAGER, EDITORIAL Cindy Slobaszewski
DIRECTOR, QUALITY Joseph Kohler
DIRECTOR, PHOTOGRAPHY Reese Strickland
TEST KITCHEN DIRECTOR Lynn Blanchard
PREMEDIA TRAFFICKING SUPERVISOR Paige E. King
COLOR QUALITY ANALYST Pamela Powers

GROUP ADMINISTRATION
VICE PRESIDENT/GROUP PUBLISHER Scott Mortimer
EXECUTIVE ACCOUNT DIRECTOR Doug Stark
VICE PRESIDENT/GROUP EDITORIAL DIRECTOR Stephen Orr
ASSOCIATE BUSINESS DIRECTOR Jenna Bates
BUSINESS MANAGERS Lisa Carlson, Marisa Clark

ADVERTISING/ADVERTISING OPERATIONS
SENIOR VICE PRESIDENT/GROUP PUBLISHER
MEREDITH FOOD GROUP, ADVERTISING SALES Mark Josephson
ASSOCIATE PRODUCTION DIRECTOR Patrick McGowan
PRODUCTION MANAGER Angela Schopp

All content in Hungry Girl, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to
be a specific diagnosis or treatment plan for any individual situation. Use of this magazine and the information contained herein does not create a doctor-patient
relationship. Always seek the advice of your doctor in connection with any questions or issues you may have regarding your health or the health of others.

6 Hungry Girl WINTER 2020

Sign up for free daily emails
at hungry-girl.com!
 hg

p. 54 CHOP TO IT

Using chopsticks
requires over
two dozen joints,
50 muscles,
and thousands
p.18 p.29 of nerves. Talk
JAVA NICE DAY BREAKFAST, about a workout!
Rumor has it, an SWEET BREAKFAST
Research out of Just another
Ethiopian herdsman
discovered coffee
Tel Aviv University reason to try
suggests that eating
after his goats dessert for breakfast
our Wok & Roll
consumed coffee may help curb recipes.
berries and became cravings later in
the day, potentially
wildly energetic. leading to weight
We prefer to sip our loss. This calls for a
coffee, but we’re Breakfast Banana
eternally grateful for Split!
this discovery.
p.22
TO FRY OR
NOT TO FRY
State fairs across the

p. 34
U.S. have deep-fried
everything—from
butter and Kool-Aid
to jelly beans and SLOW & STEADY…
bubblegum! In this Research shows that more than
issue, we’re making
over more traditional
deep-fried items...
classics like
Buffalo wings and
mozzarella sticks!

p.28
p. 10
NO COOKIN’,
GOOD LOOKIN’
More than half of
Americans don’t eat
breakfast every day, and jerky remain the biggest snack category in the
making it the most
frequently skipped meal in
the U.S. Our theory? They
don’t have time brand in the U.S.! From savory to sweet,
to cook! Enter these see which goodies topped OUR charts
no-cook creations. in this year’s awards.

WINTER 2020 Hungry Girl 7

 hg Top ATE List

8 kitchen
gadgets
UNDER $30!

Who couldn’t use a hand in the kitchen to

make things easier? We’ve got eight tools
that’ll do the trick without breaking the bank…

EGGS-TREME
MAKEOVER…
FLIP TO PAGE
74 FOR OUR
BETTER-FOR
YOU DEVILED-
EGGS!

Keep a container
of chopped veggies
in the fridge for
easy omelettes,
salads, and stir-frys!

$19.99 Available at chefn.com,

amazon.com, Bed Bath & Beyond,
Kohl’s, and select grocery stores
This works like an old-school lawn
mower: Pull the cord to activate the
blades! The more times you tug on it,
the more finely chopped your veggies
become. Other choppers we tried
were clunky, difficult to put together,
and a pain to clean. This one is fun to
use, and it’s dishwasher safe.

8 Hungry Girl
*Prices and availability are accurate at the time
of publication and are subject to change.
WINTER 2020
Spiralizer 5-Blade Vegetable Slicer
$24.97 Available at amazon.com
With five blades and 11,000+ reviews, this spiralizer has a leg up on the
competition! It’s strong and easy to use, and it comes with a lifetime Dreamfarm
guarantee. Save carbs and calories by turning your favorite veggies Mini Supoon
into fettuccine or spaghetti noodles with a simple turn of the crank.
And unlike handheld spiralizers, it can handle fruits and veggies $6.95 Available at
of all sizes and shapes. dreamfarm.com and
amazon.com
Besides being fun to
say, the Mini Supoon
is a total food saver.
Small enough to fit in
most jars, its flexible
design lets you get
every last bit from
your containers.
There’s even a built-in
“supoon” rest: The
handle is bent so the
spoon elevates when
resting on your counter.
Genius and germ free.

Use your zoodle! Flip

to page 75 for a tasty
HUNGRY FOR M
tuna casserole made Get veggie fry re ORE?
ci
with spiralized zucchini. hungry-girl.com pes at
/fries!

The Original Bear Paws Shredder Claws

$12.95 Available at bearpawproducts.com, amazon.com, Target,
Walmart, and more
Shredded chicken is such a smart staple to keep on hand: Add
it to salads, casseroles, wraps, and more. Well, the shredding
part just got a whole lot easier… and more fun! Wrap your
paws around these dishwasher-safe claws, and easily shred
to your heart’s content. They work great on beef, pork, and
turkey too.

HIC Wave Slicer

squash, turnips, and more.

WINTER 2020 Hungry Girl 9

 hg Food Fight

hg

snack
BEST FRUIT ROLL-UP UPGRADE

BEST WAY TO EAT FREEZE-DRIED FRUIT

BEST THING TO HAPPEN TO BANANAS

Dole Banana Dippers

1 PACKAGE = 100 calories, 4.5–5g total fat

This freezer-aisle find is the portion-controlled

version of the beloved frozen banana on a stick
—no special occasion required. The ripe banana
TROPHY: ROCKETPIXEL

coins come coated in dark or milk chocolate, all

wrapped up in a 100-calorie pack. P.S. There are
pineapple and strawberry Dippers too!

10 Hungry Girl WINTER 2020

 SmashCrispy
1 BAR = 130–140 calories,
3.5–4.5g total fat
SmashMallow has changed what
we expect from a marshmallow
treat. You may not have known
that you need a Cinnamon Churro
crispy rice square in your life, but
trust us—you do! Premium natural
ingredients, portion control, and
under 150 calories.

BEST LOW-SUGAR GUMMIES

SmartSweets
Sweet Fish
1 BAG

A FRESH COOKIE

FlapJacked Soft Baked

Cookie Bars
1 BAR = 180–215 calories,
4.5–10g total fat
These bars from the famed pancake
brand remind us of freshly baked
cookies! They’re also good for
your gut, thanks to prebiotics and
probiotics. In three delectable flavors:
Chocolate Brownie, Chocolate Chip,
and Chocolate Peanut Butter.

WINTER 2020 Hungry Girl 11

 hg

BEST USE OF CHEESE

IN A CRUNCHY SNACK

MOST SATISFYING

1 OZ.

Crisp roasted beans are fantastic

the sweet and savory flavors are instant

MOST INNOVATIVE SPIN

ON POPCORN

SkinnyPop Popcorn Puffs

ABOUT 1 1∕2 CUPS = 130 calories, 6–7g total fat

This two-flavor lineup of baked whole

grain snacks is a double winner. The White
Cheddar will satisfy a Cheetos craving, and
the Cinnamon & Sugar variety reminds us
of Taco Bell Cinnamon Twists! Gluten-free
goodness at its finest.

12 Hungry Girl WINTER 2020

 BEST VEGGIE-PACKED MEAT BAR

1 PACKAGE

BEST MEATLESS MEAT SNACK

Vegan Jerky
1 STRIP

versions. Flavor favorite: Thai

Peanut, hands down.

MOST CREATIVE MEAT SNACK

BBQ Smoked Shorty 2 STICKS = 90 calories, 6g total fat

Sausages The Hungry Girl staff loves

these individually wrapped meat
2 LINKS = 120 calories, 9g total fat
sticks. They’re tender, flavorful,
We’ve never had anything quite like and even a little bit juicy: a real
these! They’re slow-dried sausage standout in a crowded category.
sticks made with freshly roasted And at only 45 calories per stick,
peach BBQ relish, and they’re bursting this find’s a calorie BARGAIN.
with delectable flavor. There are other
varieties, but this one’s the BEST.

WINTER 2020 Hungry Girl 13

 hg

bars
Clif Mojo Salty Sweet Bars
BEST CLEAN-INGREDIENTS BAR 1 BAR = 210 calories, 10–11g total fat

If you’re searching for a snack to rock

RXBar Protein Bars your taste buds, look no further. These
1 BAR = 200–220 calories, 7–10g total fat nutty bars are chewy, crunchy, and
full of unexpected ingredients—like
Consider this your prescription for
pretzels and sriracha! We love the
nature-made hunger busting! This line
music-inspired monikers: Fingerpickin’
features minimal recipes for maximum
BBQ, Folk Revival Peanut Butter
satisfaction, with ingredients like egg
Pretzel, and more. So CLEVER!
whites, dates, nuts, fruit, and cocoa.
The texture is satisfyingly dense and
the taste is top-notch. For an easy-to-
read ingredients list, RX is your bar.

BEST CLUB STORE BARGAIN

Kirkland Signature
Protein Bars
1 BAR = 190 calories, 6–7g total fat

It was love at first bite with these

Costco-exclusive bars. They’re
exceptionally satisfying with
decadent flavors and a dense,
nougat-like texture. Grab the
variety pack with Chocolate
Brownie and Chocolate Chip
Cookie Dough.

MOST FUDGE-LIKE FIND

Bia Bars
1 BAR = 220–225 calories, 11–12g total fat

We were originally made aware of these

bars by a fan, and we’ve been hooked
ever since! The taste and texture are
straight out of an old-time candy shop:
rich, sweet, and creamy. Try all three BEST 100-CALORIE BAR
flavors: Peanut Butter Fudge, Sweet &
Salty, and Chocolate Cookie Dough.
Health Warrior
Available at biabar.com. Chia Bars
1 BAR = 100 calories, 4.5–6g total fat

Need a small snack to take the

edge off your hunger and keep
you from attacking unhealthy
alternatives? With tasty flavors like
Apple Cinnamon and Banana Nut,
these petite bars are sweet, chewy,
full of fiber, and low in sugar. Bonus:
These crispy snacks are firm enough
to withstand a day in your purse.

14 Hungry Girl WINTER 2020

 BEST NUT FOR
YOUR CALORIE BUCK

Barùkas
¼ CUP = 140 calories, 10g total fat
Barùkas are baru nuts, which
come from Brazil (not to be
confused with Brazil nuts). They
taste slightly similar to peanuts
but with the satisfying crunch
of an almond. Best of all, they
have fewer calories, more
protein, and more fiber than
any other nut on the market!
A constant on our Amazon list.

BEST CHOCOLATE-COVERED NUTS

Skinny Dipped Almonds

1 OZ. = 150 calories, 12g total fat

This is the perfect marriage of

chocolate and nuts. Each almond
is lightly salted, coated with a thin
layer of chocolate, and dusted with
cocoa powder. The result: less sugar
and fewer calories than conventional
chocolate-encased nuts. There are
flavor-dusted versions too, like Dark MOST UNEXPECTED
Chocolate Peanut Butter! (AND DELICIOUS!) FLAVORS

Legendary Foods
Flavored Almonds
1 OZ. = 140–160 calories, 13–14g total fat

This lineup has lots of amazing

varieties—Buffalo Blue Wing!
Cheddar Bacon!—but the Pizza
flavor is No. 1 in our hearts,
mouths, and purses. The nuts
are generously coated with a
yummy seasoning mix that you’ll
FLIP over. Worth ordering at
legendaryfoodsonline.com or via
amazon.com.

WINTER 2020 Hungry Girl 15

 hg Read It & Eat

HG TIP
Yogurt can be
applied to the skin
for bonus benefits!
The lactic acid is a
natural exfoliant,
and the zinc can
improve acne and
inflammation!

delicious!
food remedies
with

1 2
minimize lower
belly fat cholesterol
WITH GREEK YOGURT WITH APPLES

Low-fat Greek yogurt contains The old saying about an apple

My book Joy’s Simple Food
Remedies is all about the healing
powers of food. I show people
how to use natural, holistic
remedies to prevent or cure
common conditions: headaches,
belly fat, low energy, anxiety, and
so much more! The research is
really exciting, and I’m thrilled
to share these findings. Who
knows… Maybe someday in the
future, we’ll be using food instead
of popping pills!
twice as much satiating protein
as traditional yogurt, which can
help control hunger and keep you
feeling full longer. Plus, studies
have linked the calcium it contains
to lower levels of belly fat——
helping to reduce fat absorption,
increase fat burn, and even
slightly boost your metabolism.
Finally, probiotics like those found
in Greek yogurt can promote a
healthy weight. How great is that?
RECIPES WITH GREEK YOGURT
Berries & Cream Super Yogurt. . . . . . 30
TRY THESE Yogurt Parfait Pops. . . . . . . . . . . . . . . . . 31
RECIPES Zucchini Biscuit Muffins. . . . . . . . . . . . . 41
FEATURING It’s All Greek to Me Tacos. . . . . . . . . . 66
JoY ’S STAR Fro Yo Cherries . . . . . . . . . . . . . . . . . . . 72
Freezy Pomegranate Bark . . . . . . . . . 72
FooDS! Piña Colada Pops. . . . . . . . . . . . . . . . . 72
a day keeping the doctor
away is more than just a cute
rhyme. Apples contain pectin, a
carbohydrate typically found in
fruit peels. Since we tend to eat
apples with the skin on, they have
a pectin-powered advantage over
fruits like oranges and bananas.
Our bodies don’t fully digest pectin,
so it binds to cholesterol and
prevents it from being absorbed
into the bloodstream. Plus, who
doesn’t love a juicy apple?
RECIPES WITH APPLES
Chicken Sausage & Apple
Egg Bakes . . . . . . . . . . . . . . . . . . . . . 40
Apple Streusel French Toast
Muffins . . . . . . . . . . . . . . . . . . . . . . . . 40
Easy “Baked” Apple . . . . . . . . . . . . . 70

16 Hungry Girl WINTER 2020

 ALL ABOUT JOY…
Joy Bauer, MS, RDN,
is one of the nation’s
leading (and most
beloved) health
authorities. She’s the
Today show’s resident

Oh My GourdÉ There are

over 45 pumpkin varieties,
including Cotton Candy
and Orange Smoothie.
We want to try ’em all!

3 4
lower banish boost energy
high blood bloating WITH TOFU

pressure WITH ZUCCHINI

WITH PUMPKIN
Did you know that you can find
canned pumpkin year-round, not
just during pie season? It tastes
delicious, and it’s great if you’re
trying to lower your blood pressure.
Pumpkin is also rich in potassium,
and a 1/2-cup scoop of pumpkin
puree will give you about 10
percent of your daily requirement.
When potassium is low, the body
retains extra sodium, drawing
water into the blood and raising
pressure on the arterial walls.
Eat plenty of potassium, and that
pressure goes down. Impressive!
RECIPES WITH PUMPKIN
Beef Enchilada Soup . . . . . . . . . . . . 35
Mini Yum Yum Brownies . . . . . . . . . . 73
What makes this summer squash
so good at reducing bloat? It’s
loaded with water, packed with
potassium, and naturally low
in salt. Some veggies can make
bloating worse (think broccoli
and Brussels sprouts), but not
zucchini. Consider potassium
the anti-sodium——it causes the
body to release water instead
of holding onto it——and 1 cup of
zucchini contains nearly 300mg.
That’s one slimming squash!
RECIPES WITH ZUCCHINI
Zucchini Biscuit Muffins . . . . . . . . . . . 41
Sheet-Pan Balsamic Chicken . . . . . 44
Tuna Zoodle Casserole . . . . . . . . . . 75
Zucchini Banana Cake with
Cream Cheese Frosting . . . . . . . . . 81
I love tofu——its neutral taste
means it works with just about
any flavor combination, and it
carries a double dose of fatigue-
fighting power. A cup of tofu
contains about 20 grams of
protein, which helps keep your
blood sugar steady and provides
energy. It also delivers more than
20 percent of your daily iron. Pair
it with foods rich in vitamin C, like
broccoli or dark leafy greens, to
increase your iron absorption.
Talk about a power meal!
RECIPES WITH TOFU
BBQ Tofu Nuggets . . . . . . . . . . . . . . . 52
Orange Tofu . . . . . . . . . . . . . . . . . . . . . 57

WINTER 2020 Hungry Girl 17

 hg Brew the Right Thing

A
OCO
TC
H O AN

TH
A M Y KS
CRE A LA
TTE

BE YOUR OWN PER

F E C T IC ED COFFEE

Why spend all that money (and all

those CALORIES!) at coffee shops
when you can make your own
delicious and healthy drinks at home?
So BYOB: Be your own barista! ICE
DM re c i p e
p a ge 2 0
AT
C
HA
&
CRÈ
ME
re
ci

e
p

pa
ge
20

18 Hungry Girl WINTER 2020

 BeTcHa
DiDN’t KNoW
Mocha might be code
for “chocolate coffee
but it’s actually a type,”
of coffee bean from
Mocha, Yemen. CREAMY
HOT COCOA
In a microwave-safe
mug or glass, combine
MAKE MINE MO 1½ Tbsp. unsweetened
cocoa powder, 1 tsp. mini
semisweet chocolate chips,
and 2 packets natural
no-calorie sweetener. Add
1∕4 cup very hot water, and
stir until mostly dissolved.
CH

Add 1∕2 cup unsweetened

A

vanilla almond milk and

another 1∕4 cup water, and
mix well. Microwave until
hot, about 45 seconds.
ENTIRE RECIPE: 75 calories,
SWAPPU
R OTEIN CCI
3.5g total fat

CH AP N

O
MO

THANKS A LATTE
In a microwave-safe mug
or glass, combine 2 tsp.
(or 1 single-serve packet)
instant coffee granules,
2 tsp. sugar-free French
vanilla powdered creamer,
and 1 packet natural no-
calorie sweetener. Add
1∕4 cup hot water, and stir
to dissolve. Add 3∕4 cup
unsweetened vanilla
re c i
pe page 20 almond milk, and mix well.
Microwave until hot, about
1 minute and 15 seconds.
ENTIRE RECIPE: 54 calories,
3.5g total fat
Hack Attack!
Don’t risk watering
down your coffee the
next time you make MAKE MINE
an iced creation. Keep
an ice cube tray full of MOCHA
coffee and/or almond In a microwave-safe mug
milk in the freezer, or glass, combine 1½ Tbsp.
and use those cubes unsweetened cocoa
in place of standard ice. powder, 2 tsp. (or 1 single-
Pretty brilliant, huh? serve packet) instant
coffee granules, 1 tsp. mini
semisweet chocolate chips,
and 2 packets natural
no-calorie sweetener. Add
1∕4 cup very hot water, and
stir until mostly dissolved.
Add 1∕2 cup unsweetened
vanilla almond milk and
another 1∕4 cup water, and
mix well. Microwave until
hot, about 45 seconds.
ENTIRE RECIPE: 79 calories,
3.5g total fat

WINTER 2020 Hungry Girl 19

 hg Brew the Right Thing

MOCHA PROTEIN
SWAPPUCCINO

STUDIES SHOW THAT

In a tall glass, combine 2 tsp. (or
1 single-serve packet) instant
coffee granules with 1∕4 cup
hot water, and stir to dissolve.
Transfer to a blender, and add THOSE WHO DRINK
COFFEE ARE HAPPIER…
1∕2 cup unsweetened vanilla
almond milk, 3 Tbsp. chocolate
protein powder with about
100 calories per 1-oz. scoop,
1 packet natural no-calorie BUT WE DIDN’T NEED A
STUDY TO TELL US THAT!
sweetener, 1∕2 tsp. vanilla extract,
and 11∕4 cups crushed ice (about
10 ice cubes). Blend at high
speed until smooth, stopping and
stirring if needed. Serve drizzled
with 1 tsp. light chocolate syrup.
Optional: light whipped topping.
ENTIRE RECIPE: 94 calories,
2g total fat

PERFECT
ICED COFFEE
Pictured on page 18

In a tall glass, combine

2 tsp. (or 1 single-serve packet)
instant coffee granules, 1 Tbsp.
sugar-free French vanilla
powdered creamer, and 1 packet
natural no-calorie sweetener.
Add 1∕4 cup hot water, and stir to
dissolve. Add 3∕4 cup cold water
and 11∕2–2 cups ice. Stir until cold
and well mixed.
ENTIRE RECIPE: 40 calories,
2.5g total fat

ICED MATCHA
& CRÈME
Pictured on page 18

In a tall glass, combine

1 heaping tsp. (or 1 single-serve
packet) unsweetened matcha
green tea powder, 1 Tbsp. sugar-
free French vanilla powdered
creamer, and 1 packet natural
no-calorie sweetener. Add 1∕4 cup
hot water, and stir to dissolve.
Add 1∕2 cup unsweetened vanilla
almond milk and 11∕2–2 cups ice.
Stir until cold and well mixed.
ENTIRE RECIPE: 56 calories,
4g total fat

20 Hungry Girl WINTER 2020

 BARISTA CHEAT SHEET
1 unsweetened vanilla
almond milk
1 cup: 30-40 calories, 2.5g total fat
Prefer a little coffee with
your milk (rather than the
other way around)? Then
unsweetened vanilla almond
milk is for you. Why? Because
not only is it creamy and
rich——an entire cup has only
about 35 calories, so you can
latte all day and barely make
a dent in your calorie budget.
Look for other nut, soy,
and oat milks with similar
nutritional stats!
2 instant coffee
1 packet: 5 calories, 0g total fat
Just-add-water coffee
granules have come a
long way! Choose the
right brand, and your java
will taste freshly brewed.
Starbucks VIA packets——
the unsweetened Blonde,
Medium, and Dark roasts
——are the best of the best.
They’re perfect for an on-the-
go fi x and ideal for DIY iced
or frozen coffee drinks.
1 and Quest Nutrition.
6
3 sugar-free powdered
creamer
1 Tbsp.: 30 calories, 2.5g total fat
There’s nothing wrong with
adding creamer to your coffee,
but it’s easy to overpour
the liquid kind. And those
calories add up fast! That’s why
powdered creamer is a gift from
the calorie-conscious coffee
gods. You don’t even need a full
serving——just a teaspoon or two
will achieve intense creaminess.
Our pick? Coffee mate Sugar
Free French Vanilla. A little goes
a long (luscious) way!
4 unsweetened
cocoa powder
1 Tbsp.: 15 calories, 0.5g total fat
Elevate any coffee drink by
infusing it with some intense
chocolate flavor. A teaspoon
or two of cocoa powder will
provide you with a major mocha
for minor calories. Pro tip:
Choose dark cocoa powder for
extra richness!
5 vanilla and chocolate
protein powder
1 oz.: 100 calories, 1.5g total fat
Add flavor and creaminess in
one fell swoop… make that scoop!
This high-protein powder is
perfect in blended Frappuccino
swaps like the recipe on
the opposite page. A couple
tablespoons (about 30 calories’
worth) is all it takes. Favorite
brands: Jay Robb, Tera’s Whey,
2
3
7
Here are some staples to keep
on hand for DIY coffee creations…
6 matcha green tea
powder
1 tsp.: 5 calories, 0g total fat
This powdered Japanese green
tea is packed with nutrients,
but the milky matcha drinks
sold at shops are often loaded
with sugar. A better-for-you
version is as simple as the
four-ingredient recipe to your
left. You’ll get all the flavor (and
all those antioxidants!) for a
fraction of the calories. Bonus:
One of those antioxidants is a
known metabolism booster!
(P.S. Be sure to grab plain,
unsweetened matcha powder
and not matcha latte mix, which
typically has added sugar.)
7 low/no-calorie
sweetener
1 packet: <5 calories, 0g total fat
When re-creating decadent
coffee drinks, a solid dose
of sweetness is a must. But if
sugar isn’t your thing, stock
up on a reduced-calorie
sweetener. Made with natural
stevia, Truvia tastes great, and
it’s available in both packets
and spoonable containers. If
you prefer pure stevia, try the
liquid kind, but use sparingly,
as it’s intensely sweet and
slightly bitter. Find the one you
like best and stick with it!
4
8
8 mini semisweet
chocolate chips
1 tsp.: 25 calories, 1.5g total fat
A teaspoon of melted
chocolate chips will go a
long way in your coffee
drink! Paired with cocoa
powder, these mini morsels
deliver rich chocolate
decadence to your java. You
can even melt them and mix
with almond milk for a DIY
light chocolate syrup.
9light natural
whipped topping
2 Tbsp.: 25 calories, 1g total fat
Good news: You don’t have
to say “no whip” when you’re
in charge of the ingredients!
A dollop of better-for-you
whip will take your cup
from blah to blissful. Find
it in the freezer aisle. Our
picks: So Delicious Dairy
Free Coco Whip Light and
Truwhip Skinny. Both are
all-natural. And both are
spoon-licking good.
S
StandHOCKER!
ard w
cream hippe
an ave adds d
100 c rage of
10 graalories and
to anyms of fat
shop coffee-
drink.
5
WINTER 2020 Hungry Girl 21
 hg

THE 411…

temperature timer
control

basket

22 Hungry Girl WINTER 2020

 4 TIPS
4 FROM
THE TEST
KITCHEN!
1. SPRAY IT LIKE

WINTER 2020 Hungry Girl 23

 hg This Is the New That

SWAPPING
SPREE Small ch a n
differences,
food s wa p s
g
a
a
e
n
r
s

e
c
d
p
a
th
r
n
e
o
m

egin…
s
o
a
e
f.
k
e
e BIG
ve r
Let the
yday

calorie saving b

FIGHT IT !
BIT E it!
FIGHT IT !
BIT E it!

FETTUCCINE
REGULAR 1 cup, cooked, 200 calories
SOUR CREAM ZUCCHINI
1∕4 cup, 120 calories NOODLES
FAT-FREE 1 cup, cooked, 25 calories
GREEK YOGURT
1∕4 cup, 35 calories Look for spiralized zucchini in the grocery
store, or DIY with a veggie spiralizer!

Granola is good in small

portions, but the calories add
up if you fill your cereal bowl.
POTATO CHIPS
GRANOLA 1 single-serving package,
1 cup, 450 calories 160 calories
HIGH-FIBER SEAWEED SNACKS
BRAN CEREAL 1 single-serving package,
1 cup, 140 calories 25 calories

24 Hungry Girl WINTER 2020

 FIGHT IT !
BIT E it!
FIGHT IT !
BIT E it! Riced cauliflower can be found
in produce sections and freezer
aisles. To make it yourself, pulse
chopped florets in a blender.

PREMIUM CHOCOLATE RICE

ICE CREAM 1 cup, cooked, 200 calories
1∕2 cup, 300 calories CAULIFLOWER RICE
100-CALORIE 1 cup, cooked, 30 calories
FUDGE POP
1 pop, 100 calories

MAYONNAISE
2 Tbsp., 180 calories
DRIED FRUIT MUSTARD & KETCHUP
1 cup, 400 calories 1 Tbsp. each, 30 calories
FREEZE-DRIED
FRUIT hen
1 cup, 100 calories Make this swap w

PLAIN BAGEL
280 calories
OLIVE OIL LIGHT ENGLISH
1 Tbsp., 120 calories MUFFIN
NONSTICK 100 calories
COOKING SPRAY
1-second spray, 5–10 calories

Use butternut squash

fries,
for sweet potato-style
re!
mashed potatoes & mo

2% DAIRY MILK
SWEET POTATO 1 cup, 120 calories
1 cup, cooked, 180 calories UNSWEETENED
BUTTERNUT VANILLA ALMOND MILK
SQUASH 1 cup, 30-40 calories
1 cup, cooked, 80 calories

Sign up for free daily emails

at hungry-girl.com! WINTER 2020 Hungry Girl 25
 hg This Is the New That

FIGHT IT !
BIT E it!
TRADITIONAL
PEPPERONI
1 oz. (about 15 pieces),
145 calories
SPAGHETTI TURKEY
1 cup, cooked, 200 calories
PEPPERONI
SPAGHETTI 1 oz. (about 15 pieces),
SQUASH 70 calories
1 cup, cooked, 40 calories

Turkey isn’t always the leanest

option. Depending on the fat
percentage, it can have as many
calories as traditional beef.
WHOLE EGGS
REGULAR
3 large eggs, 215 calories
GROUND BEEF
(80% LEAN) EGG WHITES
4 oz., raw, 290 calories 6 large eggs, 100 calories
EXTRA-LEAN
GROUND BEEF
(96% LEAN)
4 oz., raw, 145 calories
Some restaurants offer
lettuce buns. If it’s not
on the menu, just ask!

SANDWICH
BREAD
SUB/HOAGIE ROLL 2 slices, 200 calories
6" roll, 250 calories LETTUCE BUN
CUCUMBER SUB 10 calories
medium hollowed-out
cucumber, 20 calories

Powdered peanut butter

is defatted peanut flour. Find it SUGAR
in the PB aisle or order online. 11∕2 tsp., 25 calories
STEVIA-BASED
REGULAR SWEETENER
PEANUT BUTTER 3∕4 tsp. (twice as sweet
2 Tbsp., 195 calories as sugar), <5 calories
POWDERED
PEANUT BUTTER
2 Tbsp., 50 calories Not ready to go all the way?
Go 50/50 with the traditional versions. You’ll still save
a significant number of calories, and it all adds up!

26 Hungry Girl WINTER 2020

 You
snooze,
You
win!
the

BREAKFAST HANDBOOK
No need to turn on the oven or even the microwave for
these easy morning meals! Some assembly required…

28 Hungry Girl WINTER 2020

 breakfast
banana split
PREP 5 MINUTES

ENTIRE RECIPE: 242 calories,

5g total fat (1.5g sat. fat), 263mg
sodium, 41.5g carbs, 6g fiber,
23g sugars, 11.5g protein

1 medium banana
1/3 cup low-fat cottage
cheese
1/4 cup raspberries
1 Tbsp. granola
1/8 oz. (about 1/2 Tbsp.)
sliced almonds
1/2 tsp. honey

1. Slice banana in half

lengthwise. Place on a plate.
2. Top with remaining
ingredients.
MAKES 1 SERVING

A traditional
banana split
has over
800 calories.
This breakfast
twist is way more
a-peeling!

WINTER 2020 Hungry Girl 29

 berries & cream super yogurt
PREP 5 MINUTES PREP 5 MINUTES

ENTIRE RECIPE: 227 calories, 3.5g total fat (0.5g sat. fat), 83mg sodium, 183 calories, 5g total fat (1.5g sat. fat), 559mg sodium,
27g carbs, 8.5g fiber, 15.5g sugars, 25g protein 21.5g carbs, 3.5g fiber, 10.5g sugars, 14.5g protein

1 cup mixed berries (fresh 1. Place ¹/₂ cup berries in a 1 cup frozen strawberries 1. Add all ingredients to
or thawed from frozen medium bowl, and thoroughly 1 cup unsweetened vanilla a blender.
and drained) mash with a fork. almond milk 2. Blend at high speed until
1 5.3-oz. container (about 2. Add yogurt, protein 1/2 cup low-fat cottage smooth, stopping and stirring
1/2 cup) fat-free plain powder, cinnamon, and cheese if needed.
Greek yogurt 2 Tbsp. water. Mix until 2 packets natural MAKES 1 SERVING
2 Tbsp. vanilla protein smooth and uniform. no-calorie sweetener
powder with about Optional toppings: fresh
100 calories per 3. Stir in chia seeds. Top with strawberries, natural light
1-oz. scoop remaining ¹/₂ cup berries. whipped topping
1/8 tsp. cinnamon MAKES 1 SERVING
2 tsp. chia seeds

TO CHILL OR NOT TO CHILL? If enjoyed immediately,

the chia seeds will be crunchy. Once refrigerated
for several hours, the seeds will soften and
the yogurt will thicken. Both ways are delicious!

30 Hungry Girl WINTER 2020

 No handles? No
problem! If your
yogurt parfait pops popsicle mold doesn’t
have handles, just
PREP 5 MINUTES | FREEZE 3 HOURS cover with foil. Then
slide popsicle sticks
⁄6 OF RECIPE (1 POPSICLE): 80 calories, 2g total fat (<0.5g sat. fat), 41mg
1
through the foil and
sodium, 11.5g carbs, 1.5g fiber, 6.5g sugars, 4.5g protein into the pops.

1/4 cup sliced strawberries a fork. Add yogurt and almond

1/4 cup raspberries
1/4 cup blackberries
1 cup fat-free vanilla
Greek yogurt
1/2 cup unsweetened
vanilla almond milk
1/2 cup granola
1. In a medium bowl, combine
strawberries, raspberries, and
blackberries. Lightly mash with
milk. Mix until uniform.
2. Fold in granola. Evenly
distribute mixture into a 6-piece
popsicle mold set, leaving about
¹/₂ inch of space at the top. (Pops
will expand as they freeze.)
3. Insert popsicle handles.
Freeze until solid, at least
3 hours.
MAKES 6 SERVINGS

WINTER 2020 Hungry Girl 31

 everything but
the bagel salad
PREP 10 MINUTES

ENTIRE RECIPE: 180 calories,

7g total fat (3g sat. fat), 843mg
sodium, 14g carbs, 3g fiber,
7g sugars, 15.5g protein

2 cups spinach Where’s the

1 cup chopped cucumber seasoning?
1/2 cup chopped tomato When it comes
to everything
2 Tbsp. finely chopped bagel seasoning,
red onion Trader Joe’s is
2 oz. roughly chopped king, but it’s
smoked salmon with also on Amazon
300mg sodium or less and in many
per oz. supermarkets.
Lucky us!
1 Tbsp. light/reduced-fat
cream cheese
1 Tbsp. light sour cream
1/4 tsp. Dijon mustard
1/4 tsp. everything bagel
seasoning, or more
for topping
1/8 tsp. lemon juice
Optional topping: capers

1. Place spinach in a
medium-large bowl. Top with
cucumber, tomato, onion, and
salmon.
2. In a small bowl, combine
remaining ingredients with
¹/₂ tsp. water. Mix until smooth
and uniform. Drizzle over
salad or serve on the side.
MAKES 1 SERVING

32 Hungry Girl WINTER 2020

 ts c a n
o t h e r o a e!
ik
ta k e a h

avocado bacon wrap trail mix fix overnight oats

PREP 5 MINUTES PREP 5 MINUTES | CHILL 6 HOURS

ENTIRE RECIPE: 283 calories, 12g total fat (4.5g sat. fat), 731mg sodium, ENTIRE RECIPE: 284 calories, 9.5g total fat (2g sat. fat), 246mg sodium,
37g carbs, 10.5g fiber, 7.5g sugars, 12g protein 43g carbs, 6g fiber, 12.5g sugars, 8g protein

1 large high-fiber tortilla
with 110 calories or less
11/2 Tbsp. light/reduced-fat
cream cheese
1/4 tsp. everything bagel
seasoning
1 oz. (about 1/4 cup) sliced
avocado
2 Tbsp. bagged sun-dried
tomatoes (not packed
in oil), chopped
1 Tbsp. precooked real
crumbled bacon
1 cup chopped spinach
1. Spread tortilla with cream
cheese, and sprinkle with
everything bagel seasoning.
Top with avocado, tomatoes,
bacon, and spinach.
2. Fold tortilla over the filling, or
wrap it up like a burrito.
MAKES 1 SERVING
11/2 tsp. mini semisweet
1/2 cup unsweetened
vanilla almond milk
1/2 cup old-fashioned oats
1 packet natural no-calorie
sweetener
1/4 tsp. vanilla extract
1/8 tsp. cinnamon
Dash salt
1 Tbsp. raisins, chopped
1/4 oz. (about 1 Tbsp.) sliced
almonds
chocolate chips
1. In a medium bowl or jar,
combine almond milk, oats,
sweetener, vanilla extract,
cinnamon, and salt. Mix well.
2. Stir in raisins, almonds, and
chocolate chips.
3. Cover and refrigerate for
at least 6 hours, until oats are
soft and have absorbed most
of the liquid.
MAKES 1 SERVING

TORTILLA TIP Place your tortilla between damp OVERNIGHT OATS TIPS Make a few jars at
paper towels, and microwave for 10 seconds to once, and you’ll have breakfast for days!
soften and make it easier to fold. (Technically, You can heat them, if you like, but they
that’s cooking, but we won’t tell if you won’t.) taste best chilled.

WINTER 2020 Hungry Girl 33

 ~ 6- i n g re d i e n t ~

6 MAIN INGREDIENTS (or less)

+ 1 SLOW COOKER =
DINNER MADE EASY!
Kick up your feet, and put
your countertop cooker to workÉ

34 Hungry Girl WINTER 2020

⁄6 OF RECIPE (ABOUT 11⁄4
1
146 calories,
3g total fat (1g sat. fat), 679mg sodium, 14.5g
carbs, 4.5g fiber, 7.5g sugars, 15.5g protein

6 oz. (about 2 links) fully cooked

chicken sausage, sliced into coins
1 28-oz. can diced tomatoes
(not drained)
2 cups chopped bell peppers
beef enchilada soup
4 cups riced cauliflower PREP 10 MINUTES | COOK 3–4 HOURS (HIGH)
9 oz. (about 18) raw large shrimp, OR 7–8 HOURS (LOW)
peeled, tails removed, deveined
⁄10
1
143 calories, 3g total fat (0.5g sat. fat),
3∕4 cup chopped fresh cilantro
Seasonings: 1 Tbsp. Cajun seasoning,
1 bay leaf 1 lb. raw extra-lean ground 1. Place beef in a slow CLEANUP IN AISLE 6
beef (at least 96% lean) cooker, and sprinkle with
1. Place chicken sausage, tomatoes, and 2 cups red enchilada sauce taco seasoning. Stir to mix
peppers in a slow cooker. Add Cajun 1 15-oz. can pure pumpkin and break up the meat.
seasoning and bay leaf, and mix well. 1 15-oz. can black beans,
2. Cover and cook on high for 2 hours or on drained and rinsed SIZE MATTERS
low for 4 hours. 1 cup frozen sweet corn
kernels
3. Add cauliflower and shrimp, and stir to 3 cups reduced-sodium high for 3–4 hours or on
mix. If cooking at low heat, increase heat beef broth
to high. Cover and cook for 30 minutes, or beef is fully cooked. STOVETOP SWITCH
Seasoning: 2 tsp. taco
until cauliflower is tender and shrimp are seasoning 4. Mix well before
cooked through. Optional toppings: serving. and cook on the stove
4. Remove bay leaf, and top each serving jalapeño pepper, avocado, MAKES 10 SERVINGS at medium heat for
35–45 minutes.
with 2 Tbsp. cilantro. red onion, tomato
MAKES 6 SERVINGS

BUY IT Look for DIY ITWorking a few cups at a time,

RICE prericed cauliflower pulse roughly chopped cauliflower florets
AND in the fridge or in a blender until reduced to rice-size
EASY freezer section of
the supermarket.
pieces. 1 cup chopped florets = about
3∕4 cup riced cauliflower.

WINTER 2020 Hungry Girl 35

 riv e-thru doppelgange
D chili serve
r!
ss ic d up a
cl a t We
e t he nd
t lik y’s
.
s ju s M
m
te m

m
ta

…
is
Th

creamy tomato chicken

PREP 5 MINUTES | COOK 3–4 HOURS (HIGH) OR 7–8 HOURS (LOW) PREP 5 MINUTES | COOK 3–4 HOURS (HIGH) OR 7–8 HOURS (LOW)

⁄6 OF RECIPE (ABOUT 3⁄4 CUP): 206 calories, 5.5g total fat (2g sat. fat),
1
⁄6 OF RECIPE (ABOUT 1 CUP): 212 calories, 5.5g total fat (2g sat. fat), 652mg
1

424mg sodium, 9.5g carbs, 1g fiber, 5.5g sugars, 27.5g protein sodium, 20.5g carbs, 5.5g fiber, 5.5g sugars, 20.5g protein

11∕2 lb. raw boneless skinless
chicken breast
1 14.5-oz. can creamy
tomato soup with
4g fat or less per serving
(top pick: Amy’s Organic
Chunky Tomato Bisque)
1 cup chopped onion
1∕4 cup light/reduced-fat
cream cheese
1∕4 cup chopped fresh basil, or
more for topping
Seasonings: 1∕2 tsp. garlic
powder, 1∕4 tsp. each salt
and black pepper
Optional topping: light
sour cream
1. Place chicken in a slow
cooker, and sprinkle with garlic
powder, salt, and pepper. Add
soup and onion, and mix well.
2. Cover and cook on high for
3–4 hours or on low for 7–8
hours, until chicken is fully
cooked.
3. Transfer chicken to a cutting
board, and roughly chop.
Return to the slow cooker, and
mix well.
4. Add cream cheese and basil,
and stir until melted and mixed
with the soup to form a sauce.
MAKES 6 SERVINGS
1 lb. raw lean ground turkey 1. Place turkey in a slow cooker,
(at least 93% lean) and sprinkle with chili
1 15-oz. can chili beans seasoning, salt, and pepper. Stir
(pinto beans in chili sauce), to mix and break up the meat.
not drained 2. Add remaining ingredients,
1 14.5-oz. can diced and mix well.
tomatoes (not drained)
1 cup chopped onion 3. Cover and cook on high
1 cup canned crushed for 3–4 hours or on low for
tomatoes 7–8 hours, until turkey is fully
Seasonings: 1 Tbsp. chili cooked and veggies have
seasoning, 1∕4 tsp. each salt softened.
MAKES 6 SERVINGS
and black pepper
Optional toppings: light
sour cream, scallions, red
onion, baked tortilla strips

36 Hungry Girl WINTER 2020

 floosh’s pineapple chicken
PREP 5 MINUTES | COOK 3–4 HOURS (HIGH) OR 7–8 HOURS (LOW)
1
⁄6 OF RECIPE (ABOUT 1 CUP): 174 calories, 2g total fat (0.5g sat. fat), 534mg
sodium, 19g carbs, 3g fiber, 13g sugars, 19g protein
1 lb. raw boneless skinless
chicken breast
2 14.5-oz. cans stewed
tomatoes (not drained)
1 8-oz. can pineapple
chunks packed in juice
(not drained)
11∕2 cups chopped green
bell pepper
11∕2 cups chopped onion
Seasonings: 1∕2 tsp. salt,
1∕4 tsp. black pepper
Optional topping: fresh
cilantro
Pile this onto
riced cauliflower.
YUM!
Who’s Floosh?
she makes.
great greek
shredded pork
PREP 15 MINUTES
COOK 3–4 HOURS (HIGH) OR 7–8 HOURS (LOW)
1. Place chicken in a slow cooker,
⁄6 OF RECIPE (ABOUT 3⁄4 CUP): 187 calories, 7g total fat
1
(2.5g sat. fat), 333mg sodium, 4.5g carbs, 0.5g fiber,
and sprinkle with salt and
1.5g sugars, 24g protein
black pepper. Add remaining
ingredients, and mix well. 12 oz. raw lean boneless pork tenderloin,
trimmed of excess fat
2. Cover and cook on high for
12 oz. raw boneless pork shoulder,
3–4 hours or on low for 7–8 hours,
trimmed of excess fat
until chicken is fully cooked.
1 cup chopped red onion, or more for topping
3. Transfer chicken to a cutting 1∕3 cup sliced black or kalamata olives
board and roughly chop. Return 1∕4 cup lemon juice
to the slow cooker, and mix well. 1∕4 cup plus 2 Tbsp. crumbled feta cheese
MAKES 6 SERVINGS Seasonings: 1 tsp. garlic powder, 1 tsp. onion
powder, 1 tsp. dried oregano, 1∕4 tsp. each
salt and black pepper
Optional topping: cucumber
1. Place both cuts of pork in a slow cooker,
and sprinkle with seasonings. Top with onion,
olives, and lemon juice. Add 11 4 cups water,
and stir to mix.
2. Cover and cook on high for 3–4 hours or
on low for 7–8 hours, until pork is fully cooked.
3. Transfer pork to a large bowl, and shred with
two forks. Return to the slow cooker, and mix well.
4. Serve with a slotted spoon, draining the
liquid. Top each serving with 1 Tbsp. feta cheese.
MAKES 6 SERVINGS
SERVING SUGGESTION This pork is perfection
served in lettuce cups, in high-fiber tortillas,
or over a bed of shredded cabbage.
 A N R E C I P E S
MUFFIN P

DELICIOUS

Muffin pans are great for more than muffins and

cupcakes. The equally sized cups are perfect for
portion control and making your meatloaves,
pies, and eggs look way cute! This is one kitchen
hack you’ll use over and over again...

38 Hungry Girl WINTER 2020

 n? Fo o d s c o o k ed in m u f f in pans are 37%
f i n pa cu te r. (U
he muf no f f ic
n ow t ial ly.)
Do yo u k

blueberry pie
crunchers
PREP 10 MINUTES | COOK 20 MINUTES
1
⁄12 OF RECIPE (1 CRUNCHER): 41 calories,
<0.5g total fat (0g sat. fat), 48mg sodium,
9g carbs, 1g fiber, 3g sugars, 0.5g protein

1 Tbsp. cornstarch
21∕2 cups blueberries (fresh or thawed
from frozen)
2 packets natural no-calorie
sweetener
1∕2 tsp. vanilla extract
1∕4 tsp. cinnamon, or more for topping
1∕8 tsp. nutmeg
Dash salt
12 square wonton wrappers
Optional toppings: natural light
whipped topping, lemon zest

1. Preheat oven to 350°F. Spray a 12-cup

muffin pan with nonstick spray.
2. In a small nonstick pot, combine
cornstarch with 1 4 cup water, and stir to
HG TIP dissolve. Add all remaining ingredients
Not serving these except wonton wrappers. Gently stir.
immediately?
Refrigerate the 3. Set heat to medium. Stirring
filling in an airtight frequently, cook until berries have
container, and store softened and mixture is thick and
the wonton cups at gooey, 6–8 minutes. Transfer to a bowl,
room temperature and let cool slightly.
in a sealable bag or
container. 4. Place a wonton wrapper into each
cup of the muffin pan. Press it into the
bottom and up along the sides. Lightly
spray with nonstick spray. Bake until
lightly browned, about 8 minutes.
5. Evenly distribute blueberry mixture
among the baked wonton cups.
MAKES 12 SERVINGS

WINTER 2020 Hungry Girl 39

40 Hungry Girl WINTER 2020
 Brunch at your house?
Stress less: Bake up a batch
of these ahead of time.

WINTER 2020 Hungry Girl 41

 d wa y!
a g o o
n o u t… i n
Ch ick e

WINNER
CHICKEN
DINNER
You’re the lucky recipient of some
flavorful chicken dishes that’ll help
reinvent dinner… These five simple
recipes will make you feel like
you hit the jackpot!

42 Hungry Girl WINTER 2020

 HG TIP
Use a small blender or
food processor to finely
crush your cereal with
the push of a button. Or
just place cereal in a
sealable bag, and crush
it with a meat mallet or
heavy can. (Great way to
get some aggression out!)

WINTER 2020 Hungry Girl 43

 sheet-pan
balsamic
chicken
PREP 10 MINUTES | COOK 20 MINUTES
1
⁄ 2 OF RECIPE (1 CHICKEN BREAST WITH
ABOUT 1 CUP VEGGIES): 242 calories,
7g total fat (1g sat. fat), 628mg sodium,
15.5g carbs, 5g fiber, 11g sugars, 28g
protein

2 4-oz. raw boneless skinless

chicken breast cutlets
1∕4 tsp. salt
1∕8 tsp. black pepper
2 cups chopped eggplant
1 cup chopped red bell pepper
1 cup chopped zucchini
1∕2 tsp. garlic powder
1∕2 tsp. onion powder
1∕4 cup light balsamic vinaigrette
1∕4 cup chopped fresh basil

1. Preheat oven to 400°F. Spray a

baking sheet with nonstick spray or
line with parchment paper.
2. Place chicken on the baking
sheet, and season with salt and
black pepper. Add eggplant, bell
pepper, and zucchini. Sprinkle with
garlic powder and onion powder,
and drizzle with dressing.
3. Bake for 10 minutes. Flip chicken
and rearrange veggies. Bake until
chicken is cooked through and
veggies have softened and lightly
browned, about 10 more minutes.
4. Top with basil.
MAKES 2 SERVINGS

44 Hungry Girl WINTER 2020

 hasselback chicken
PREP 15 MINUTES | COOK 30 MINUTES
⁄4 OF RECIPE (1 STUFFED CHICKEN BREAST): 185 calories, 6g total fat (2.5g sat.
1
fat), 345mg sodium, 1.5g carbs, 0.5g fiber, 0.5g sugars, 29g protein
4 4-oz. raw boneless skinless
chicken breasts
1∕4 tsp. each salt and black
pepper
11∕2 cups roughly chopped
spinach
1 tsp. chopped garlic
3 Tbsp. shredded part-skim
mozzarella cheese
2 Tbsp. light/reduced-fat
cream cheese
1 Tbsp. precooked real
crumbled bacon pieces
2 tsp. grated Parmesan cheese
1. Preheat oven to 375°F. Spray a
baking sheet with nonstick spray.
2. Cut three or four slits through
the top of the chicken, about
1 inch apart, stopping about
1 4 inch from the bottom.
3. Place chicken on the baking
sheet, and sprinkle with 1 8 tsp.
each salt and pepper.
4. Bring a large skillet sprayed
with nonstick spray to medium
heat. Add spinach, garlic, and
remaining 1 8 tsp. each salt STICK TO IT
and pepper. Cook and stir
until spinach has wilted, about When slicing into
the chicken, place
2 minutes.
it between two
5. Remove skillet from heat. Add chopsticks on the
mozzarella, cream cheese, bacon, cutting board. This
and 1 tsp. Parm. Stir until well will prevent you
mixed. from cutting through
to the bottom.
6. Stuff the chicken with the
spinach mixture. Top with
remaining 1 tsp. Parm. Bake
until cooked through, about
25 minutes.
MAKES 4 SERVINGS
WINTER 2020 Hungry Girl 45
 chicken parm burger patties
PREP 10 MINUTES | COOK 15 MINUTES
1
⁄4 OF RECIPE (1 PATTY): 242 calories, 10.5g total fat (4g sat. fat), 701mg
sodium, 5.5g carbs, 1g fiber, 2g sugars, 31g protein
1∕2 cup shredded part-skim
mozzarella cheese
2 Tbsp. grated Parmesan
cheese
2 Tbsp. panko bread crumbs
1 lb. raw lean ground chicken
(at least 96% lean)
1∕4 cup (about 2 large) egg
whites or fat-free liquid
egg substitute
1 tsp. Italian seasoning
1 tsp. garlic powder
1∕2 tsp. salt
1∕4 tsp. black pepper
1∕2 cup marinara sauce with
3g fat or less per serving
Optional topping: fresh
basil
46 Hungry Girl WINTER 2020
1. In a small bowl, mix
mozzarella, Parm, and bread
crumbs.
2. In a large bowl, combine all
remaining ingredients except
marinara. Mix thoroughly.
Evenly form into four patties,
each about 1 2 inch thick.
3. Bring a grill pan (or large
skillet) sprayed with nonstick
spray to medium-high heat.
Cook patties for about 4 minutes
per side, until cooked through.
4. While still in the pan, top
patties with marinara and
cheese mixture. Cover and cook
for 2 minutes, or until marinara
is hot and cheese has melted.
MAKES 4 SERVINGS

salsa verde chicken enchiladas
PREP 15 MINUTES | COOK 40 MINUTES
⁄4 OF RECIPE (1 ENCHILADA): 286 calories, 9g total fat (4g sat. fat), 654mg
1
sodium, 23g carbs, 2.5g fiber, 5g sugars, 26g protein
12 oz. raw boneless skinless
chicken breast
1∕4 tsp. ground cumin
1∕8 tsp. chili powder
1∕2 cup chopped onion
1 tsp. chopped garlic
1 cup salsa verde (green
salsa)
1∕2 cup shredded reduced-fat
Mexican-blend cheese
1∕4 cup light/reduced-fat
cream cheese
4 large corn tortillas
Optional toppings: fresh
cilantro, tomato
1. Preheat oven to 375°F. Spray
an 8"×8" (or similar-size) baking
pan with nonstick spray.
2. Lay a large piece of heavy-
duty foil on a baking sheet,
and spray with nonstick spray.
Place chicken in the center, and
sprinkle with cumin and chili
powder. Cover with another
large piece of foil. Fold together
and seal all four edges of the foil
pieces, forming a well-sealed
packet.
3. Bake for 25 minutes, or until
chicken is cooked through.
4. Meanwhile, bring a skillet
sprayed with nonstick spray to
medium-high heat. Cook and
Enchiladas
are perfect
for make-
ahead
meals.
It’s right in
the name:
Cook it now,
then ’chil
until ’lada!
stir onion until slightly softened,
about 4 minutes. Add garlic,
and cook and stir until fragrant,
about 1 minute. Transfer to a
large bowl. Add 1 2 cup salsa
verde and 1 4 cup shredded
cheese. Add cream cheese, and
mix until mostly smooth and
uniform.
5. Remove baking sheet from
oven, but leave oven on. Cut
foil packet to release hot
steam before opening entirely.
Transfer chicken to a cutting
board, and shred with two
forks. Add to the large bowl,
and stir to coat.
6. Place tortillas between
two damp paper towels, and
microwave for 15 seconds, or
until warm and pliable. Evenly
distribute chicken mixture
among the tortillas. Wrap each
tortilla up around the filling and
place in the baking pan, seam
side down.
7. Top with remaining 1 2 cup
salsa verde. Bake until hot,
about 10 minutes.
8. Sprinkle with remaining
1 4 cup shredded cheese. Bake
until melted, about 2 minutes.
MAKES 4 SERVINGS
WINTER 2020 Hungry Girl 47
 Whether you’re vegan, vegetarian, or
just looking to eat more veggies and
less meat, these meatless meals are
seriously delicious——and so satisfying!
Go on: Give plants a chance…

48 Hungry Girl WINTER 2020

 POWERED BY
VEGGIES BOWL
recipe page 50

WINTER 2020 Hungry Girl 49

 full of falafel bowl
PREP 20 MINUTES | COOK 25 MINUTES

ENTIRE RECIPE: 383 calories, 9g total fat (1g sat. fat), 701mg sodium, 66g
carbs, 17.5g fiber, 13g sugars, 18.5g protein

Falafel 1. Preheat oven to 375°F. Spray a

1/2 cup canned chickpeas
(garbanzo beans), drained
and rinsed
1/3 cup very finely chopped
onion
2 Tbsp. whole wheat flour
1 Tbsp. finely chopped
fresh parsley, or more
for topping
FULL OF 2 tsp. chopped fresh cilantro
FALAFEL BOWL 2 tsp. ground cumin
11/2 tsp. chopped garlic
1/4 tsp. baking powder
1/8 tsp. lemon juice
1/8 tsp. paprika
Dash salt
Bowl
2 cups riced cauliflower
3 Tbsp. finely chopped onion
1 tsp. ground cumin
1/2 cup chopped cucumber
1/3 cup chopped tomato
2 Tbsp. hummus
Optional: salt and
black pepper
baking sheet with nonstick spray.
2. Place chickpeas in a large
bowl, and thoroughly mash
with a potato masher. Add
remaining falafel ingredients,
and mix thoroughly. Firmly and
evenly form into four balls, and
place on the baking sheet. Bake
for 10 minutes. Flip falafel, and
cook until golden brown, about
10 more minutes.
3. Bring a skillet sprayed with
nonstick spray to medium-high
heat. Add cauliflower, onion,
and cumin. Cook and stir until
hot and softened, 3–5 minutes.
Transfer to a wide bowl.
4. Top with cucumber, tomato,
falafel, and hummus.
MAKES 1 SERVING

powered by veggies bowl

Pictured on page 49

PREP 10 MINUTES | COOK 30 MINUTES

ENTIRE RECIPE: 301 calories, 12g total fat (1.5g sat. fat), 673mg sodium,
42.5g carbs, 14.5g fiber, 14.5g sugars, 11g protein

1 cup cauliflower florets 1. Preheat oven to 400°F. Spray a

3/4 cup peeled carrot cut into baking sheet with nonstick spray.
1-inch chunks 2. Spread cauliflower, carrot, and
MEAL PREP 1/2 cup peeled beet cut into beet onto half of the baking sheet,
MADE SIMPLE! 1-inch chunks
Multiply this recipe, and sprinkle with 1/2 tsp. garlic
and pack each
1/2 tsp. plus a dash garlic powder, 1/2 tsp. onion powder, salt,
portion into powder and pepper. Bake for 18 minutes.
a sealable 1/2 tsp. plus a dash onion
container. powder 3. Flip veggies, and add kale
Perfect for on-the- 1/8 tsp. each salt and black to the empty half of the sheet.
go lunches and pepper Drizzle oil over all veggies. Bake
no-fuss dinners.
2 cups chopped kale until kale is slightly crispy and
11/2 tsp. olive oil other veggies have softened and
1/3 cup canned black beans, browned, about 10 minutes.
drained and rinsed 4. Place beans in a small bowl,
1 oz. (about 1/4 cup) sliced and sprinkle with remaining
avocado dash each of garlic powder and
onion powder.
5. Place veggies and beans in a
wide bowl, and top with avocado.
MAKES 1 SERVING

50 Hungry Girl WINTER 2020

 NOW SERVING
There are so many great ways
to serve up these patties!
SWITCH ’EM UP! Change the EASY EGGPLANT
flavor profile each time with BURGER PATTIES
Italian seasoning, truffle salt,
or taco seasoning.
TOP ’EM OFF! Try ketchup
& mustard, BBQ sauce, or
marinara.
EAT ’EM UP! Enjoy as a burger
swap, centerplate entrée, or
even a snack.

easy eggplant
burger patties
PREP 15 MINUTES | COOK 35 MINUTES

⁄6 OF RECIPE (1 PATTY): 123 calories,

1

3.5g total fat (0.5g sat. fat), 362mg

sodium, 18.5g carbs, 4.5g fiber, 2g
sugars, 5g protein

1 Tbsp. ground flaxseed

1 cup chopped eggplant
1/2 cup chopped onion
1 Tbsp. olive oil
11/2 Tbsp. chopped garlic
1 cup cooked lentils, drained
1 cup old-fashioned oats
1 tsp. onion powder
3/4 tsp. salt
1/4 tsp. black pepper HAWAIIAN
PORTABELLA
BURGER
1. Preheat oven to 350°F. Spray a
baking sheet with nonstick spray.
2. In a small bowl, combine
flaxseed with 2 1/2 Tbsp. water. Set
aside to thicken.
3. Bring a skillet sprayed with
nonstick spray to medium-high
heat. Add eggplant, onion, and hawaiian portabella burger
oil. Cook and stir for 2 minutes.
PREP 10 MINUTES | COOK 10 MINUTES
Add garlic, and cook and stir until
veggies have mostly softened and ENTIRE RECIPE: 227 calories, 2g total fat (<0.5g sat. fat), 661mg sodium, 46g carbs, 4.5g fiber, 16.5g sugars,
garlic is fragrant, about 2 more 8.5g protein
minutes.
1 portabella mushroom 1. Bring a grill pan (or large blackened, about 2 more
4. Transfer skillet contents to a cap, stem removed skillet) sprayed with nonstick minutes. Sprinkle mushroom
food processor. Add all remaining 1 slice pineapple (fresh spray to medium heat. Add with garlic powder.
ingredients, including flaxseed or packed in juice and mushroom cap, rounded side 3. Lightly toast bun. Spread
mixture. Add 1/₄ cup water. Puree drained) down, and 2 Tbsp. water. Cover the bottom half with 1/2 Tbsp.
until completely uniform. 1/4 tsp. garlic powder and cook for 4 minutes. teriyaki. Top with lettuce,
5. Firmly and evenly form into six 1 small hamburger bun
patties (about 1/₃ cup each), and 1 Tbsp. thick teriyaki 2. Flip mushroom, and add tomato, mushroom, pineapple,
place on the baking sheet. Bake for marinade or sauce pineapple next to it in the onion, and remaining 1/2 Tbsp.
15 minutes. Carefully flip, and bake 1 lettuce leaf pan. Cook for 2 minutes. Flip teriyaki. Add the top half of
until golden brown and slightly 1 tomato slice pineapple, and cook until the bun, and secure with
crispy, about 15 more minutes. 1 Tbsp. chopped red mushroom has softened toothpicks, if needed.
MAKES 6 SERVINGS onion and pineapple has slightly MAKES 1 SERVING

WINTER 2020 Hungry Girl 51

 PLANT-BASED
INGREDIENTS
101
Need a little assistance
with the specialty plant-
based ingredients?
We’ve got you coveredÉ
GROUND FLAXSEED Also called
flaxseed meal, this powdered
product is commonly used as an
egg replacement. Find it in the
baking or cereal aisle.
VEGAN BUTTERY SPREAD Aka
dairy-free butter substitute. Brand
recommendations: Earth Balance
and I Can’t Believe It’s Not Butter!
FROZEN VEGAN MEATLESS
CRUMBLES This is a swap
for ground beef. Brand
recommendations: MorningStar
Farms and Beyond Meat.
COOKED LENTILS Look for vacuum-
sealed pouches in the produce
section, or find cans of cooked
lentils stocked with the beans.
You can generally find these
at well-stocked supermarkets
and natural food stores.
Tofu Teehee!
We could make
tofu jokes here,
but some might
find it tastelessÉ
52 Hungry Girl WINTER 2020
shepherd’s pie
stuffed sweet potato
PREP 10 MINUTES | COOK 10 MINUTES
ENTIRE RECIPE: 259 calories, 5.5g total fat
(1.5g sat. fat), 513mg sodium, 46.5g carbs,
8.5g fiber, 9.5g sugars, 9g protein
1 8-oz. sweet potato
1∕3 cup frozen petite mixed vegetables
1∕4 cup frozen vegan meatless
crumbles
2 Tbsp. mushroom gravy
11∕2 tsp. vegan buttery spread
1∕4 tsp. onion powder
Dash each salt and black pepper
1. Preheat broiler. Spray a baking pan
with nonstick spray.
2. Pierce potato several times with a fork.
Microwave for 4 minutes, or until soft.
3. In a medium microwave-safe bowl,
combine vegetables with meatless
crumbles. Microwave until thawed
and warm, about 2 minutes. Drain any
excess liquid. Add gravy, and mix well.
Microwave until hot, about 1 minute.
4. Slice off a long wide strip of skin from
the top of the potato. Carefully scoop out
the pulp, leaving about 1 4 inch inside
the skin.
5. Place half of the potato pulp in a
small bowl. (Discard remaining pulp or
save for another use.) Add remaining
ingredients. Mix well.
6. Spoon veggie-crumble mixture into
the potato, and top with potato pulp
mixture. Transfer to the baking pan, and
bake until the top has browned and is
slightly crispy, about 3 minutes.
MAKES 1 SERVING
BBQ TOFU
NUGGETS
SHEPHERD’S PIE
STUFFED SWEET
POTATO
bbq tofu nuggets
PREP 15 MINUTES | COOK 20 MINUTES
⁄4 OF RECIPE (ABOUT 6 NUGGETS): 200
1
calories, 7g total fat (0.5g sat. fat), 531mg
sodium, 19g carbs, 1g fiber, 8.5g sugars,
13.5g protein
1∕2 cup panko bread crumbs
1 tsp. garlic powder
1 tsp. onion powder
1∕2 tsp. dried cilantro, or more
for topping
1∕4 tsp. each salt and black pepper
1 lb. extra-firm tofu, excess
moisture removed, cut into
1-inch cubes
1∕2 cup BBQ sauce with 45 calories
or less per 2-Tbsp. serving
1. Preheat oven to 375°F. Spray a
baking sheet with nonstick spray.
2. In a wide bowl, combine bread
crumbs, 3 4 tsp. garlic powder, 3 4 tsp.
onion powder, cilantro, 1 8 tsp. salt,
and 1 8 tsp. pepper. Mix well.
3. In a large bowl, season tofu with
remaining 1 4 tsp. garlic powder, 1 4 tsp.
onion powder, 1 8 tsp. salt, and 1 8 tsp.
pepper. Add 1 4 cup BBQ sauce, and
gently toss to coat.
4. One at a time, shake tofu cubes to
remove excess sauce, and lightly coat
with seasoned bread crumbs. Place
on the baking sheet, and top with any
remaining crumbs. Bake for 8 minutes.
Carefully flip, and bake until light
golden brown, about 8 more minutes.
5. Set oven to broil. Broil until crispy,
about 2 minutes. Serve with remaining
1 4 cup BBQ sauce for dipping.
MAKES 4 SERVINGS
 TOFU
3 oz. firm:
91 calories,
9.5g protein

BEANS
1∕2 cup canned & drained:
110 calories, 7g protein

HG’S TOP 6
PLANT-BASED
PROTEIN
SOURCES
Just because you’re cutting back on meat
doesn’t mean you need to cut back on
protein!

GREEN PEAS
¾ cup:
90 calories,
6g protein
EDAMAME
3 oz. shelled:
LENTILS 100 calories,
½ cup cooked: 10g protein
100 calories,
7.5g protein

SEITAN
3 oz.: 135 calories,
22g protein

HG FYI
Made from wheat
gluten and water, seitan
is like a heartier version
of tofu. Find it in the
fridge section!

WINTER 2020 Hungry Girl 53

 SAVE
250+
CALORIES!
KUNG PAO CHICKEN
recipe page 56

54 Hungry Girl WINTER 2020

 SAVE
200+
CALORIES!

VEGGIE EGG ROLLS

recipe page 57

Get ready to take over

takeout! Make better-for-
you versions of Chinese
restaurant classics right
at home. So good, you’ll
want to tip yourself…

WINTER 2020 Hungry Girl 55

 kung pao chicken sweet & sour
Pictured on page 54 shrimp
PREP 10 MINUTES | COOK 15 MINUTES
SAVE PREP 15 MINUTES | COOK 10 MINUTES

250+ ⁄4 OF RECIPE (ABOUT 2 CUPS): 274 calories,

1
1
⁄4 OF RECIPE (ABOUT 1 1⁄4 CUPS): 237
1.5g total fat (0.5g sat. fat), 633mg sodium,
CALORIES! SWEET & SOUR
SHRIMP
calories, 5g total fat (1g sat. fat), 847mg
39g carbs, 5g fiber, 25.5g sugars, 24g
sodium, 17.5g carbs, 3g fiber, 9.5g sugars,
protein
30g protein
2 8-oz. cans pineapple chunks
1/4 cup reduced-sodium soy sauce packed in juice (not drained)
2 Tbsp. seasoned rice vinegar
2 Tbsp. cornstarch
1 Tbsp. cornstarch
3 Tbsp. plain rice vinegar
1 Tbsp. Asian chili garlic sauce, or
1 Tbsp. honey
more to taste
1 Tbsp. reduced-sodium soy sauce
1 lb. raw boneless skinless chicken
1/2 tsp. garlic powder
breast, cut into bite-size pieces
1/8 tsp. ground ginger
1/2 tsp. garlic powder 3 cups snow peas
1/2 tsp. onion powder 2 cups chopped onion
2 cups chopped red and green
2 cups chopped red bell pepper
bell peppers
1 lb. (about 32) raw large shrimp,
2 cups quartered mushrooms
peeled, tails removed, deveined
1 cup chopped onion
1/4 tsp. each salt and black pepper
1/2 oz. (about 2 Tbsp.) chopped Optional topping: crushed red
peanuts
pepper flakes

1. In a small bowl, combine soy sauce,

vinegar, cornstarch, chili garlic sauce,
and 2 Tbsp. water. Stir until cornstarch
dissolves.
2. Bring a wok (or extra-large skillet)
sprayed with nonstick spray to
medium-high heat. Add chicken, and
season with garlic powder and onion
powder. Add peppers, mushrooms,
onion, and 2 Tbsp. water. Cook and stir
until chicken is cooked through and
veggies have softened, 6–8 minutes.
3. Add peanuts and sauce mixture.
Cook and stir until sauce has
thickened, about 2 minutes.
MAKES 4 SERVINGS
Watch the Speed Limit!
Use chopsticks: You’ll
eat slower & fill up faster.
1. To make the sauce, drain the juice
from the pineapple into a small bowl.
Add cornstarch, and stir to dissolve.
Add vinegar, honey, soy sauce, garlic
powder, and ginger. Mix until uniform.
2. Bring a wok (or extra-large skillet)
sprayed with nonstick spray to
medium-high heat. Add snow peas,
onion, bell pepper, and 1/4 cup water.
Cover and cook for 6 minutes, or until
veggies are tender and water has
evaporated. Transfer to a large bowl.
3. Remove wok from heat. Respray,
and return to medium-high heat. Add
shrimp, salt, and black pepper. Cook
and stir until fully cooked, about
3 minutes.
4. Reduce heat to medium. Add
pineapple chunks, sauce mixture, and
cooked veggies. Cook and stir until
sauce has thickened and entire dish is
hot and well-mixed, about 3 minutes.
MAKES 4 SERVINGS

56 Hungry Girl WINTER 2020


HG TIP
To remove excess
water from tofu, place
it on a plate between
layers of paper towels,
and top with another
plate followed by a
heavy can. Let sit for
30 minutes. It’s worth it!
orange tofu
PREP 20 MINUTES | COOK 20 MINUTES
⁄4 OF RECIPE (ABOUT 1 CUP): 275 calories,
1 6. Bring a wok (or extra-large skillet)
7g total fat (0.5g sat. fat), 956mg sodium,
33.5g carbs, 3.5g fiber, 11.5g sugars, 17.5g
protein
1 lb. extra-firm tofu, excess moisture
removed, cut into 1-inch cubes
1/2 cup (about 4 large) egg whites or
fat-free liquid egg substitute
1/2 cup whole wheat flour
1/4 tsp. each salt and black pepper
1 large orange
1/2 cup vegetable broth
3 Tbsp. cornstarch
3 Tbsp. seasoned rice vinegar
2 Tbsp. Asian sweet chili sauce
2 Tbsp. reduced-sodium soy sauce
1 packet natural no-calorie
sweetener
1/8 tsp. crushed red pepper flakes
2 tsp. chopped garlic
2 tsp. chopped ginger
1/4 cup chopped scallions
1. Preheat oven to 375°F. Spray a
baking sheet with nonstick spray.
2. Place tofu in a large bowl. Top with
egg, and toss to coat.
3. In a wide bowl, mix flour, salt, and
black pepper. One at a time, gently
shake tofu pieces to remove excess egg,
and coat with seasoned flour. Place on
the baking sheet, evenly spaced.
300+
CALORIES!
ORANGE
TOFU
4. Bake until slightly crisp, about
15 minutes.
5. Grate 2 Tbsp. zest from the orange
into a medium bowl. Add 1/₂ cup juice
from the orange. Add broth, cornstarch,
vinegar, chili sauce, soy sauce,
sweetener, and red pepper flakes.
Whisk until smooth and uniform.
sprayed with nonstick spray to
medium heat. Add garlic and ginger,
and cook and stir until slightly
softened and fragrant, about 1 minute.
7. Add sauce mixture, and cook
and stir until slightly thickened,
1–2 minutes. Add tofu, and toss to coat.
Serve topped with scallions.
MAKES 4 SERVINGS
veggie egg rolls
Pictured on page 55
PREP 20 MINUTES | COOK 35 MINUTES
1
⁄6 OF RECIPE (1 EGG ROLL): 82 calories, 0.5g
total fat (0g sat. fat), 308mg sodium, 17.5g
carbs, 1.5g fiber, 2g sugars, 3g protein
4 cups bagged coleslaw mix
1/2 cup canned sliced water
chestnuts, drained and chopped
1/4 cup chopped scallions
11/2 Tbsp. reduced-sodium soy sauce
1 tsp. crushed garlic
1/2 tsp. ground ginger
1/8 tsp. salt
Dash black pepper
6 egg roll wrappers
Optional dip: Asian sweet
chili sauce
SAVE
Something on the SideÉ
These dishes pair perfectly
with cauliflower rice!
1. Preheat oven to 375°F. Spray a
baking sheet with nonstick spray.
2. Place coleslaw mix in a large
microwave-safe bowl. Add 2 Tbsp.
water. Cover and microwave for
3 minutes, or until softened. Drain
excess water. Add all remaining
ingredients except egg roll wrappers.
Mix well.
3. Lay an egg roll wrapper flat on a dry
surface. Evenly distribute one-sixth of
the slaw mixture (about 1/₃ cup) in a
row a little below the center. Moisten
all four edges with water, fold in the
sides, and roll up the wrapper around
the filling. Seal with a dab of water.
4. Place on the baking sheet, and
repeat to make five more egg rolls.
Spray with nonstick spray. Bake until
golden brown, 25–30 minutes.
MAKES 6 SERVINGS
That’s a Wrap! Find egg roll
wrappers in the refrigerated
section near the tofu.
HUNGRY FOR MORE? Visit hungry-girl.com/chinese
for more takeout-style recipes!
WINTER 2020 Hungry Girl 57
 ES POWERED BY PROTEIN
CASSEROL

58 Hungry Girl WINTER 2020

We’re taking the beloved one-pan dish to
a whole new level! These easy oven recipes
are inspired by craveable comfort foods:
bacon burgers, cheesesteaks, and more…
all-american
breakfast bake
PREP 10 MINUTES | COOK 45 MINUTES
⁄6 OF CASSEROLE: 193 calories, 6.5g total
1
fat (3.5g sat. fat), 567mg sodium, 14.5g
carbs, 2g fiber, 3g sugars, 18.5g protein
4 slices center-cut bacon or
turkey bacon
1/4 cup light/reduced-fat cream
cheese, room temperature
21/2 cups (about 20 large) egg whites
or fat-free liquid egg substitute
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp. each salt and black pepper
3 cups frozen shredded hash
browns, thawed
1 cup chopped onion
1 cup chopped bell pepper
3/4 cup shredded reduced-fat
cheddar cheese
Optional topping: chopped
scallions
1. Preheat oven to 375°F. Spray
a 9"×13" baking pan with nonstick
spray.
2. Cook bacon until crispy, either
in a skillet over medium heat or
on a microwave-safe plate in the
microwave. (See package for cook
time.) Roughly chop.
3. In a large bowl, stir cream cheese
until smooth. Add egg, garlic powder,
onion powder, salt, and black pepper.
Whisk until smooth and uniform.
4. Stir in hash browns, onion, bell
pepper, bacon, and 1/4 cup cheddar.
5. Transfer mixture to the baking
pan, and smooth out the top. Cover
with foil, and bake for 30 minutes.
6. Remove foil, and top with
remaining 1/2 cup cheddar. Bake until
center is firm and cheese has melted,
about 10 minutes.
MAKES 6 SERVINGS
bacon cheeseburger
casserole
PREP 10 MINUTES | COOK 35 MINUTES
⁄6 OF CASSEROLE: 222 calories, 10g total fat
1
(5g sat. fat), 616mg sodium, 7.5g carbs,
0.5g fiber, 4g sugars, 24.5g protein
6 slices center-cut bacon or
turkey bacon
1 lb. raw extra-lean ground beef
(at least 96% lean)
1 cup chopped onion
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp. each salt and black pepper
1/3 cup light/reduced-fat cream cheese
3 Tbsp. ketchup
1 Tbsp. yellow mustard
1/2 cup (about 4 large) egg whites
or fat-free liquid egg substitute
1/2 cup shredded reduced-fat
cheddar cheese
6 hamburger dill pickle chips,
chopped
1. Preheat oven to 375°F. Spray a 9"×13"
baking pan with nonstick spray.
2. Cook bacon until crispy, either in
a skillet over medium heat or on a
microwave-safe plate in the microwave.
(See package for cook time.) Roughly
chop.
3. Bring a large skillet sprayed with
nonstick spray to medium-high heat.
Add beef, onion, garlic powder, onion
powder, salt, and pepper. Cook, stir, and
crumble until beef is fully cooked and
onion has softened, 5–7 minutes.
4. Remove skillet from heat. Add
cream cheese, ketchup, and mustard.
Stir until thoroughly mixed and melted.
Transfer to the baking pan, and smooth
out the top.
5. Evenly top with bacon, egg, and
cheddar. Cover with foil and bake for
20 minutes, or until entire dish is hot
and cheese has melted.
6. Top with chopped pickles. BACON CHEESEBURGER
CASSEROLE
MAKES 6 SERVINGS
WINTER 2020 Hungry Girl 59
 chicken & queso casserole
PREP 10 MINUTES | COOK 35 MINUTES
1
⁄4 OF CASSEROLE: 308 calories, 13g total fat (6.5g sat. fat), 666mg sodium, 10.5g carbs, 1.5g fiber, 6g sugars, 36g protein

1 lb. raw boneless skinless chicken
breast, cut into bite-size pieces
2 tsp. taco seasoning
1 tsp. garlic powder
1/2 cup chopped onion
1/2 cup chopped bell pepper
1 cup shredded reduced-fat
Mexican-blend cheese
1/3 cup light sour cream
1/4 cup light/reduced-fat
cream cheese
1 10-oz. can diced tomatoes
with green chiles, drained
Optional topping: fresh cilantro
1. Preheat oven to 375°F. Spray an
8"×8" baking pan with nonstick spray.
2. Add chicken to the baking pan, and
season with 1 tsp. taco seasoning and
1/2 tsp. garlic powder. Top with onion
and pepper.
3. Place 1/2 cup Mexican-blend cheese
in a large microwave-safe bowl.
Add sour cream, cream cheese,
and remaining 1 tsp. taco seasoning
and 1/2 tsp. garlic powder. Mix well.
Microwave for 1 minute, or until
cheese has melted. Mix until smooth
and uniform.
4. Add diced tomatoes with chiles
to the bowl, and stir well. Transfer
mixture to the baking pan, and smooth
out the top. Cover with foil, and bake
for 20 minutes.
5. Remove foil, and top with remaining
1/2 cup Mexican-blend cheese. Bake
until cheese has melted and chicken is
cooked through, about 10 minutes.
MAKES 4 SERVINGS

60 Hungry Girl WINTER 2020

 chicken &
eggplant lasagna
PREP 15 MINUTES | COOK 1 HOUR

⁄4 OF LASAGNA: 333 calories, 10.5g total fat

1

(5g sat. fat), 639mg sodium, 33.5g carbs,

8g fiber, 13.5g sugars, 29g protein

Casserole
1 large eggplant (about 20 oz.),
stem end removed
3/4 tsp. garlic powder
1/2 tsp. onion powder
8 oz. raw lean ground chicken
(at least 96% lean)
1/4 tsp. salt
1/8 tsp. black pepper
1 cup light/low-fat ricotta cheese
1/4 cup bagged sun-dried tomatoes
(not packed in oil), chopped
4 whole-grain oven-ready
lasagna sheets
1/2 cup shredded part-skim
mozzarella cheese
Sauce
2 cups roughly chopped
cauliflower
1/4 cup fat-free milk
2 Tbsp. grated Parmesan cheese Can’t find whole-grain oven-ready lasagna
sheets? Use regular oven-ready sheets.
1/4 tsp. garlic powder
Your lasagna will just have a little less fiber.
1/4 tsp. salt
1/8 tsp. black pepper
Optional topping: fresh basil

1. Preheat oven to 400°F. Spray a

baking sheet and an 8"×8" baking pan
with nonstick spray.
2. Cut eggplant lengthwise into 1/2-inch
slices. Sprinkle with 1/2 tsp. each garlic
powder and onion powder. Place
on the baking sheet, and bake for
20 minutes, flipping halfway through.
3. Meanwhile, make the sauce. Place
cauliflower and 1/4 cup water in a
large microwave-safe bowl. Cover and
microwave for 5 minutes, or until soft.
Drain excess liquid. Transfer to a small 6. In the baking pan, layer 1/3 of casserole tips & tricks
blender or food processor, and add the eggplant, half of the ricotta
remaining sauce ingredients. Blend mixture, 2 lasagna sheets, and KEEP YOUR COOL Let your casserole cool for about
until smooth and uniform. 1/3 of the chicken mixture. Repeat 10 minutes before slicing. This helps it hold its shape.

4. Bring a large skillet sprayed with
nonstick spray to medium-high heat.
Add chicken, 1/8 tsp. garlic powder,
1/8 tsp. salt, and pepper. Cook and
crumble for 5 minutes, or until fully
cooked. Add sauce, and stir to coat.
5. In a medium bowl, mix ricotta with
remaining 1/8 tsp. each garlic powder
and salt. Stir in sun-dried tomatoes.
layering. Top with remaining
eggplant and chicken mixture.
7. Top with mozzarella. Cover
with foil, and bake for 30 minutes.
8. Remove foil, and bake until
cooked through and lightly
browned, about 8 minutes.
MAKES 4 SERVINGS
DIVIDE & CONQUER Divvy up leftovers into
microwave-safe single-serve containers. Perfect for
next-day meals in minutes.
FREEZING YOUR LEFTOVERS? Let them reach room
temperature before sealing in a freezer-safe container.
READY TO THAW? Transfer your frozen meal to
the fridge the night before. Or just vent the lid on
the container and microwave on the “thaw” setting
before heating it.

WINTER 2020 Hungry Girl 61

 Best in Show!
“Cordon bleu”
roughly translates
to “blue ribbon,”
which is exactly
what we give
this dish!

chicken cordon
bleu casserole
PREP 10 MINUTES | COOK 30 MINUTES
1
⁄4 OF CASSEROLE: 315 calories, 13g total fat
(6.5g sat. fat), 677mg sodium, 6.5g carbs,
0.5g fiber, 2g sugars, 39.5g protein

1/4 cup panko bread crumbs

3 Tbsp. grated Parmesan cheese
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/3 cup light/reduced-fat cream
cheese
2 Tbsp. Dijon mustard
1/8 tsp. each salt and black pepper CHICKEN CORDON
BLEU CASSEROLE
1 lb. raw boneless skinless chicken
breast, cut into bite-size pieces
2 oz. (about 3 slices) reduced-
sodium ham, roughly chopped
4 slices reduced-fat Swiss cheese
Optional topping: fresh parsley
philly cheesesteak casserole
PREP 10 MINUTES | COOK 40 MINUTES
1. Preheat oven to 375°F. Spray an 8"×8"
baking pan with nonstick spray. ⁄4 OF CASSEROLE: 292 calories, 13.5g total fat (6.5g sat. fat), 577mg sodium, 9.5g carbs,
1

1.5g fiber, 3g sugars, 33g protein

2. In a medium bowl, combine bread
crumbs, 1 Tbsp. Parm, 1/4 tsp. garlic
powder, and 1/4 tsp. onion powder.
Mix well.
3. In a large bowl, mix cream cheese
with mustard until smooth. Stir in salt,
pepper, and remaining 2 Tbsp. Parm,
1/4 tsp. garlic powder, and 1/4 tsp. onion
powder. Add chicken and ham, and
stir to coat.
4. Transfer mixture to the baking pan,
and smooth out the top. Cover with foil,
and bake for 20 minutes, or until hot
and bubbly.
5. Remove foil, top with cheese
slices, and sprinkle with seasoned
bread crumbs. Bake until chicken is
cooked through, cheese has melted,
and crumbs have browned, about
10 minutes.
MAKES 4 SERVINGS
1/4 cup panko bread crumbs
3/4 tsp. garlic powder
3/4 tsp. onion powder
1 lb. raw flank steak, thinly sliced
1 cup sliced green bell pepper
1 cup sliced onion
1 cup sliced mushrooms
1/2 tsp. each salt and black pepper
1/4 cup light/reduced-fat cream
cheese
4 slices reduced-fat provolone
cheese
1. Preheat oven to 375°F. Spray an 8"×8"
baking pan with nonstick spray.
2. In a medium bowl, mix bread
crumbs, 1/4 tsp. garlic powder, and
1/4 tsp. onion powder.
3. Bring a large skillet sprayed with
nonstick spray to medium-high
heat. Add steak, bell pepper, onion,
mushrooms, salt, black pepper, and
remaining 1/2 tsp. each garlic powder
and onion powder. Cook and stir until
steak is mostly cooked and veggies
have slightly softened, about 5 minutes.
4. Transfer to a large bowl, and
thoroughly drain any excess liquid.
Add cream cheese, and stir until
thoroughly mixed and melted. Transfer
to the baking pan, and smooth out
the top.
5. Sprinkle with seasoned bread
crumbs. Cover pan with foil, and bake
for 20 minutes, or until hot and bubbly.
6. Remove foil, and top with cheese.
Bake until steak is cooked through,
veggies have softened, and cheese
has melted, about 10 minutes.
MAKES 4 SERVINGS

62 Hungry Girl WINTER 2020

 Steak-Slicing Hack! To make it easier to
thinly slice the steak, slightly freeze it first.

PHILLY CHEESESTEAK
CASSEROLE

BeTcHa
DiDNri’t KNoW
The o ginal Philly
n’t have
sandwich didas philled
cheese. It w eak and
with just st
onions!

WINTER 2020 Hungry Girl 63

 the

CHEESEBURGER
TACOS

Tacos are no longer limited to Tuesdays…

or tortillas! We’re stuffing waffles, wontons,
and more with deliciously unexpected fillings.
Taco night will never be the same again!

64 Hungry Girl WINTER 2020

 cheeseburger tacos denver omelette tacos
PREP 10 MINUTES | COOK 5 MINUTES PREP 10 MINUTES | COOK 10 MINUTES

⁄ 2 OF RECIPE (2 TACOS): 375 calories, 12.5g total fat (5g sat. fat),
1 1
⁄ 2 OF RECIPE (2 TACOS): 253 calories, 9g total fat (4g sat. fat), 634mg
555mg sodium, 30g carbs, 4g fiber, 7g sugars, 33.5g protein sodium, 23g carbs, 2.5g fiber, 2g sugars, 20.5g protein
8 oz. raw extra-lean 1. Bring a skillet sprayed 1/4 cup chopped green 1. Bring a skillet sprayed with
ground beef (at least with nonstick spray to bell pepper nonstick spray to medium-
96% lean) medium-high heat. Add beef, 1/4 cup chopped onion high heat. Add bell pepper
1 cup finely chopped mushrooms, garlic powder, 3/4 cup (about 6 large) egg and onion. Cook and stir
brown mushrooms and onion powder. Cook, stir, whites or fat-free liquid until slightly softened, about
1/4 tsp. garlic powder and crumble until beef is fully egg substitute 3 minutes.
1/4 tsp. onion powder cooked and mushrooms have 2 oz. (about 3 slices) 2. Reduce heat to medium.
4 6-inch corn tortillas softened, 3–4 minutes. reduced-sodium ham, Add all remaining ingredients
2 slices reduced-fat 2. Place tortillas between chopped except taco shells and cheese.
cheddar cheese, halved two damp paper towels, and 1/8 tsp. garlic powder Cook and scramble until egg
4 lettuce leaves microwave for 15 seconds, 1/8 tsp. onion powder is fully cooked, about
8 hamburger dill pickle or until warm. Fill tortillas Dash each salt and 3 minutes.
chips with beef mixture, cheddar, black pepper
8 tomato slices 4 corn taco shells 3. Fill taco shells with egg
lettuce, pickles, and tomato. scramble, and top with
2 Tbsp. light Thousand 1/4 cup shredded reduced-
Island dressing 3. In a small bowl, mix fat cheddar cheese cheese.
1 Tbsp. finely chopped dressing, onion, sugar, and MAKES 2 SERVINGS
onion vinegar. Spoon over tacos.
1/4 tsp. granulated white MAKES 2 SERVINGS
Flat-Bottomed Shells!
sugar Look for these specially shaped
1/4 tsp. white wine vinegar taco shells at the supermarket. They
won’t tip over when you fill ’em!

f o r B r e a k fa s
a co s t!
T

BeTcHa
DiDN’tatKaNreopoWrted
Americans e cos per year.
4.5 billion ta rt—whip up
Do your pa recipes
one of thesey!
toda

WINTER 2020 Hungry Girl 65

 i n!
ew
th
or
lf
gi r
it’s all greek

ry
to me tacos

ng
hu
PREP 10 MINUTES

e s…
COOK 10 MINUTES

o ri
1
⁄ 2 OF RECIPE (2 TACOS): 295

cal
calories, 6g total fat (1.5g sat. fat),

and
456mg sodium, 26.5g carbs, 3g
fiber,
4g sugars, 32.5g protein
fat
ore

1/4 cup fat-free plain

Greek yogurt
way m

11/2 tsp. white wine vinegar

1 tsp. dried dill
1 tsp. chopped garlic
s h av e

1/2 tsp. lemon juice

8 oz. raw boneless skinless
chicken breast, cut into
Re g u l a r ta c o

bite-size pieces
1/4 cup finely chopped onion,
or more for topping
1/4 tsp. garlic powder
1/4 tsp. dried oregano
1/4 tsp. each salt and black
pepper
4 6-inch corn tortillas
1/2 cup chopped cucumber
1/4 cup chopped tomato
2 Tbsp. crumbled feta
cheese

1. In a medium bowl, combine

yogurt, vinegar, dill, chopped
garlic, and lemon juice. Mix
until smooth and uniform.
2. Bring a skillet sprayed with
nonstick spray to medium-
high heat. Add chicken, onion,
garlic powder, oregano, salt,
and pepper. Cook and stir
until chicken is fully cooked
and onion has softened, about
5 minutes.
3. Add chicken mixture to the
medium bowl, and stir to coat.
4. Place tortillas between
DINING OUT
two damp paper towels, and HACK!
microwave for 15 seconds, or Order 3 tacos, but
until warm. Fill with chicken ditch one tortilla and
mixture, cucumber, tomato, add the filling to the
others. You’ll have
and feta.
supersize tacos and
MAKES 2 SERVINGS fewer calories overall!

66 Hungry Girl WINTER 2020

 BLTA tacos
PREP 10 MINUTES | COOK 5 MINUTES
1
⁄ 2 OF RECIPE (2 TACOS): 276 calories, 14.5g total fat (3g sat. fat),
706mg sodium, 27g carbs, 4g fiber, 3.5g sugars, 8g protein

4 slices center-cut 1. Cook bacon until crispy, either

bacon or turkey
bacon
4 6-inch corn tortillas
3 Tbsp. light
mayonnaise
11/2 Tbsp. Dijon mustard
1/8 tsp. garlic powder
1 cup shredded lettuce
1/2 cup chopped tomato
1 oz. (about 1/4 cup)
sliced avocado
in a skillet over medium heat
or on a microwave-safe plate in the
microwave. (See package
for cook time.)
2. Place tortillas between two
damp paper towels, and microwave
for 15 seconds, or until warm.
3. In a small bowl, mix mayo,
mustard, and garlic powder. Evenly
spread onto tortillas. Fill with
lettuce, tomato, bacon, and avocado.
MAKES 2 SERVINGS

All Fired Up! To give corn tortillas

some smoky flavor and a touch of
texture, char them for a minute or
two in a dry skillet over high heat.

be a n s.
l l t h e
d to s pi
t e n
T hey

t ta c o s?
t r u s
n’ t yo u
Why ca

WINTER 2020 Hungry Girl 67

 chicken ’n
waffle tacos
PREP 10 MINUTES
COOK 30 MINUTES
1
⁄ 2 OF RECIPE (2 TACOS): 378 calories,
5.5g total fat (1g sat. fat), 831mg
sodium, 45g carbs, 4g fiber,
10g sugars, 34.5g protein

4 frozen low-fat waffles,

thawed
1/3 cup panko bread crumbs
1/4 tsp. onion powder
1/4 tsp. salt
2 dashes black pepper
2 dashes paprika
1/2 cup (about 4 large) egg
whites or fat-free liquid Po u r s o m e s
egg substitute yru
po
1/4 tsp. maple extract
8 oz. raw boneless skinless
n

me
chicken breast cutlets,

..
cut into 8 strips
2 Tbsp. lite pancake syrup

1. Preheat oven to 425°F.

2. Flatten waffles with a rolling
pin. Evenly drape each waffle
over the side of a 9"×13" baking
pan to form the taco shape.
Bake until crispy and firm,
about 10 minutes.
3. Transfer waffle tacos to a
plate. Reduce oven temp to
375°F. Spray the baking pan
with nonstick spray.
4. In a wide bowl, mix bread
crumbs, onion powder, salt,
pepper, and paprika. In a
second wide bowl, mix egg
with maple extract. Add
chicken strips to the egg bowl,
and flip to coat. One at a time,
shake chicken strips to remove
excess egg, and lightly coat
with seasoned crumbs.
5. Place chicken in the baking
pan. Bake for 8 minutes.
Flip chicken, and bake until
cooked through and crispy,
8–10 minutes.
6. Place chicken in the waffle
tacos, and drizzle with syrup.
MAKES 2 SERVINGS

68 Hungry Girl WINTER 2020

 neapolitan dessert tacos
PREP 10 MINUTES | COOK 10 MINUTES | COOL 15 MINUTES

⁄ 2 OF RECIPE (3 TACOS): 144 calories, 3g total fat (2.5g sat. fat), 107mg
1

sodium, 26.5g carbs, 2g fiber, 9g sugars, 2g protein

6 square wonton 1. Preheat oven to 400°F. Spray the

wrappers inside and outside walls of a 9"×13"
2 tsp. cornstarch baking pan with nonstick spray.
3/4 cup chopped Loosely drape wonton wrappers
strawberries diagonally over the sides of the pan
(fresh or thawed to form the triangle-shape tacos.
from frozen) Bake until crispy, about 8 minutes.
1 packet natural 2. Meanwhile, in a small nonstick
no-calorie sweetener pot, dissolve cornstarch in 2 Tbsp.
3 Tbsp. natural light water. Add strawberries and
whipped topping sweetener. Mix well, and set heat
1 Tbsp. mini semisweet to medium. Cook and stir until
chocolate chips thickened, 3–5 minutes. Transfer
to a medium bowl. Set aside until
room temp, about 15 minutes.
3. Fill wonton tacos with
strawberry mixture, whipped
topping, and chocolate chips.
MAKES 2 SERVINGS

Whip It Good! Our whipped

topping picks: So Delicious
Dairy Free Coco Whip Light
and Skinny Truwhip.

WINTER 2020 Hungry Girl 69

 HOT
COUPLES Delicious power couples ahead! These two-ingredient teams
will satisfy your dessert cravings for less than 175 caloriesÉ

easy “baked” apple

Core 1 medium Rome apple, and place in a medium microwave-safe bowl.
Pour ½ cup diet black cherry soda over the apple, and sprinkle with a dash
of cinnamon. Cover and microwave for 4 minutes, or until tender.
ENTIRE RECIPE: 95 calories, <0.5g total fat

70 Hungry Girl WINTER 2020

 pb&c shake
Powdered
Combine 1 oz. (about 6 Tbsp.) chocolate protein powder
peanut butter
with about 100 calories and 2 Tbsp. powdered peanut butter
has less than
in a blender. Add 1 cup water and 1¼ cups crushed ice
half the calories
(about 10 ice cubes). Blend at high speed until smooth,
of regular PB!
stopping and stirring if needed. Optional: whipped topping.
Look for it in
ENTIRE RECIPE: 160 calories, 3.5g total fat the peanut
butter aisle.

chocolate-caramel crunchies
Line a plate with parchment paper. In a small bowl, combine
2 Tbsp. mini semisweet chocolate chips with 2 tsp. water.
Microwave at 50 percent power for 30 seconds, or until melted.
Stir until smooth and uniform. One at a time, dip 16 mini caramel rice
cakes in the melted chocolate until halfway coated, and place on
the plate. Refrigerate until set, about 10 minutes. Optional: sprinkles.
1
∕4 OF RECIPE (4 RICE CAKES): 69 calories, 2g total fat

banana oaties
Preheat oven to 350°F. Spray a baking sheet with nonstick spray. In a
medium-large bowl, combine 1 cup (about 2 medium) mashed extra- HG TIP
ripe bananas with 1 cup old-fashioned oats. Add ½ cup water, Take this dynamic
½ tsp. cinnamon, and ⅛ tsp. salt. Mix until uniform. Form into 12 circles duo to the next
on the baking sheet, each about 2 inches wide. Bake until a knife level with the
inserted into the center of a cookie comes out clean, 16–18 minutes. following (yummy!)
party crashers…
∕12 OF RECIPE (1 COOKIE): 42 calories, 0.5g total fat
1
semisweet chocolate
chips, chopped nuts,
or powdered peanut
butter!

FYI Water, ice, and seasonings don’t count toward the ingredient tally.
We consider them a welcome third (or fourth!) wheel.

WINTER 2020 Hungry Girl 71

 Switcheroo!
Swap out the
cherries for
grapes or
blackberries.
Dip ’em.
Freeze ’em.
Love ’em!

fro yo cherries
Line a plate with parchment paper. Start with 1½ cups (about 40)
dark sweet frozen cherries and a 5.3-oz. container (about ½ cup)
fat-free vanilla Greek yogurt. Coat each cherry with yogurt,
and place on the plate. Pierce each one with a toothpick.
Freeze until solid, at least 30 minutes.
1
∕4 OF RECIPE (ABOUT 10 CHERRIES): 67 calories, 0g total fat

freezy pomegranate bark

Line an 8"×8" baking pan with parchment paper. Spread
1½ cups fat-free vanilla Greek yogurt into the pan. Top with
½ cup pomegranate arils, and lightly press to adhere.
Cover and freeze until firm, at least 2 hours.

1
∕6 OF PAN: 57 calories, <0.5g total fat

piña colada pops

Place 1 cup fat-free or low-fat coconut Greek yogurt and
1 cup canned crushed pineapple packed in juice (lightly drained)
in a food processor or blender. Blend until completely smooth and
uniform, stopping and stirring if needed. Evenly distribute into
a 6-piece popsicle mold set, leaving about ½ inch of space
at the top. (Pops will expand as they freeze.) Insert popsicle
handles. Freeze until solid, at least 3 hours.
∕6 OF RECIPE (1 POP): 57 calories, 0.5g total fat
1
FEELING BOOZY? ADD
A SHOT OF RUM TO THE MIX!

72 Hungry Girl WINTER 2020

 chocolate-almond crunchettes
Preheat oven to 400°F. Place 15 frozen mini phyllo shells
on a baking sheet. Distribute 15 Hershey’s Kisses Milk Chocolate
with Almonds among the shells. Bake until chocolates have
melted, about 5 minutes. Let cool before eating.
∕ 5 OF RECIPE (3 SHELLS): 107 calories, 5.5g total fat
1

Mix & match

flavors for
very vanilla mug cake a customized
cake in a mug!
In a microwave-safe mug sprayed with nonstick spray, combine Chocolate cake
¼ cup moist-style yellow cake mix with 2 Tbsp. fat-free vanilla + raspberry
yogurt. Add 2 Tbsp. water, and mix until uniform. Microwave for yogurt = GAME
2 minutes, or until set. Let cool and set for 5–10 minutes. Optional: CHANGER.
sprinkles.
ENTIRE RECIPE: 170 calories, 2g total fat

mini yum yum brownies

Preheat oven to 400°F. Spray two 24-cup mini muffin pans
with nonstick spray. In a large bowl, mix 1 box devil’s food cake mix
with one 15-oz. can pure pumpkin until smooth and uniform.
(Batter will be thick.) Evenly distribute among the cups of
the muffin pans (cups will be a little less than half full), and smooth
out the tops. Bake until a toothpick inserted into the center
of a brownie comes out clean, about 8 minutes.
1
∕48 OF RECIPE (1 BROWNIE): 38 calories, 0.5g total fat

WINTER 2020 Hungry Girl 73

 Foodie
Everything old is new again!
Retro favorites are back with
a vengeance, thanks to these
lightened-up recipes.

Flashback

m
Bites frot!
t h e Pa s
S EG G S
DEVIL-ICIOUtes CE S): 130 calories,
| ⁄ OF RE CIP E (4 PIE1
6
20 minutes | CO OL 20
minu
| CO OK protein
PR EP 10 mi nu tes
m, 4g ca rbs , <0.5g fiber, 1.5g sugars, 9.5g
), 416mg so diu
8g total fat (2.5g sat. fat g to a
d cover with water. Brin
1. Place eggs in a pot, an a bowl,
inutes. Transfer eggs to
12 large eggs boil, and cook for 10 m minutes.
1∕4 cup light mayonnais
e
d co ve r wi th ice an d cold water. Let sit for 20
an d peel off
1∕4 cup light/reduced- fa t the rim of the bowl, an
2. Gently crack eggs on yolks
cream cheese gthwise. Discard eight
h the shells. Halve eggs len
11∕2 Tbsp. sweet relis (or save for another us
e).
wl, and
1 Tbsp. Dijon mu rd
sta r yolks in a medium bo
3. Place remaining fou ts except
1∕4 tsp. each salt and all remaining ingredien
mash with a fork. Add
black pepper rm.
paprika. Mix until unifo and
1∕8 tsp. paprika str ibu te m ixt ure am ong egg white halves,
4. Di
Optional topping:
sprinkle with paprika.
chopped chives
MA KE S 6 SE RV IN GS

74 Hungry Girl WINTER 2020

 TUNA ZOODLE CASSEROLE
PREP 15 minutes | COOK 35 minutes | ⁄4 OF CASSEROLE: 230 calories, 10.5g total fat (3g sat. fat),
1

578mg sodium, 19g carbs, 3.5g fiber, 9g sugars, 15.5g protein

1 cup chopped onion 1. Preheat oven to 375°F. Spray an 8"×8" baking pan with nonstick spray.
1 cup sliced brown mushrooms 2. Bring an extra-large skillet sprayed with nonstick spray to medium-high
1∕2 cup frozen peas heat. Add onion, mushrooms, and peas. Cook and stir until fresh veggies
11∕2 lb. (about 3 medium) spiralized zucchini have slightly softened and peas have thawed, about 4 minutes.
1 5-oz. can albacore tuna packed in 3. Add zucchini to the skillet. Cook and stir until hot and slightly softened,
water, thoroughly drained about 3 minutes.
1∕3 cup light mayonnaise 4. Transfer skillet contents to a strainer, and drain excess liquid. Place
2 Tbsp. light sour cream zucchini mixture in a large bowl. Add tuna, mayo, sour cream, milk,
2 Tbsp. fat-free milk 1 Tbsp. Parm, 1 2 tsp. garlic powder, and 1 8 tsp. each salt and pepper.
2 Tbsp. grated Parmesan cheese Mix thoroughly.
1 tsp. garlic powder 5. Transfer mixture to the baking pan, and smooth out the top.
1∕4 tsp. each salt and black pepper 6. In a medium bowl, combine bread crumbs with remaining 1 Tbsp. Parm,
1∕4 cup panko bread crumbs 1 2 tsp. garlic powder, and 1 8 tsp. each salt and pepper. Stir in cheddar.
1∕3 cup shredded reduced-fat cheddar 7. Sprinkle bread crumb mixture over contents in pan. Bake until hot and
cheese bubbly, about 25 minutes.
MAKES 4 SERVINGS

ZUCCHINI
NOODLES
101
BUY ’EM…
IN THE FREEZER AISLE
Thaw first, and drain
excess water.
IN THE PRODUCE SECTION
These zoodles are
recipe ready!

DIY ’EM…
WITH A SPIRALIZER
Grab a handheld or
tabletop spiralizer (flip
to page 9 for our pick),
and rotate that summer
squash until noodle-ized!
WITH A VEGETABLE PEELER
Simply peel your
zucchini into super-thin
strips, rotating after
each use.
Roughly chop for
shorter noodles.

WINTER 2020 Hungry Girl 75


PR EP 15 minutes | CO
3 cups roughly chop
1∕2 cup fat-free milk
1∕2 cup chicken broth
FIT FOR A QUEEN!
1∕4 cup light /re du ce
Chicken à la King is
traditionally served over
pasta or rice, but we’re
all about carb-saving
veggies! Try it over
spaghetti squash or
cauliflower rice.
76 Hungry Girl WINTER 2020
CHICKEN À LE (AABOQ UEEN
UT 1 ⁄ CU PS ): 263 ca
lories, 6g total fat
1
4
OK 40 minutes | ⁄4 OF
1 RE CIP
g carbs, 5g fiber, 9g su
gars, 32.5g protein
), 58 9m g so diu m, 20
(2.5g sat. fat
iflower
in g a large po t of wa ter to a boil. Cook caul
1. Br
ped t 15 minutes.
until very tender, abou
ce in a blender or food
cauliflower
2. Dr ain cauliflower, and pla
d cream cheese, and
pr oc es sor. Add milk, broth, an
d uniform.
puree until smooth an
d- fa t tick spray, and bring to
Spray the pot with nons
3. d
and 1 4 tsp. each salt an
cream cheese
me di um heat. Add chicken tes, til
un
1 lb. raw boneless ck pe pp er . Co ok an d stir for about 5 minu
st, bla
skinless chicken brea icken aside.
cooked through. Set ch needed. Respray,
pot from heat. Clean, if
size pie ce s
cut into bite- Re mo ve
4. s, bell
1∕2 tsp. each salt and bl
ac k
gh heat. Add mushroom
and bring to medium-hi
stly softened, about
pepper
pe pp er , an d onion. Cook until mo
s
1 cup sliced mushroom 4 minutes. , garlic,
1 cup chopped red be ll e, cooked chicken, peas
5. Add cauliflower pure pper. Cook
pepper d rem ain in g 1 4 tsp . each salt and black pe
an
ixed, about 2 minutes.
1 cup chopped onion an d stir until hot and well m
1 cup frozen peas
c MA KE S 4 SE RV IN GS
1 Tbsp. chopped garli

PREP 15 minutes | COOK 5 minutes | FREEZE 4 hours |
169mg sodium, 35.5g carbs, 4.5g fiber, 11g sugars, 9.5g protein
1 pint light vanilla ice cream with about
300 calories per pint, softened
1 pint light strawberry ice cream with
about 300 calories per pint, softened
1 pint light chocolate ice cream with
about 300 calories per pint, softened
16 Reduced Fat Nilla Wafers
1∕2 cup (about 4 large) egg whites, room
temperature
1∕8 tsp. cream of tartar
1∕4 tsp. vanilla extract
1∕4 cup Truvia spoonable calorie-free
sweetener (or another natural brand
about twice as sweet as sugar)
BEST BAKED ALASKA
⁄ 8 OF RECIPE: 145 calories, 3g total fat (1.5g sat. fat),
1
1. Begin with a medium-large bowl (at
least 11 2-qt. capacity) with an 8-inch
diameter at the top. Line the bowl with
plastic wrap, draping excess wrap over
the sides.
2. Evenly and firmly pack vanilla ice
cream into the bowl, and smooth out the
top. Repeat with strawberry and chocolate
ice cream. Add wafers in a single layer,
rounded side down. Cover with plastic
wrap and freeze until completely firm, at
least 4 hours.
3. Preheat oven to 500°F.
4. To make the meringue, combine egg
whites, cream of tartar, and vanilla extract
HG FAVORITE: ENLIGHTENED IS OUR
GO-TO ICE CREAM. NO CONTEST!
in a large bowl. With an electric mixer set
to high speed, beat until fluffy and slightly
stiff, about 3 minutes. Continue to beat while
gradually adding sweetener. Beat until fully
blended with stiff peaks, 2–3 minutes.
5. Remove bowl from the freezer and
uncover. Place a 9-inch pie pan firmly over
the bowl, and carefully flip. Gently tug on
the plastic wrap to release the ice cream
from the bowl. Remove the plastic wrap.
6. Quickly and evenly spread meringue
over the ice cream. Bake until meringue
is cooked through and browned, about
5 minutes.
MAKES 8 SERVINGS
WINTER 2020 Hungry Girl 77
 LI SA LOVES I T!

desserts!
It’s me, Lisa! I want you to
meet one of my favorite food
bloggers (and my personal
friend), Gina Homolka, creator
of skinnytaste.com! Get to
know Gina, and try these sweet
& skinny dessert recipes…
all under 200 calories!

Meet Gina Homolka of skinnytaste.com

Gina hails from Long Island, New York (just like me!). She
started skinnytaste.com back in 2008 as a way to combine
her love of food and photography. Her recipes are both low
in calories and super tasty, hence the name Skinnytaste!
She’s the author of five fantastic cookbooks. The
Skinnytaste food philosophy: Feel good from the inside
out with great-tasting recipes made from whole foods.

78 Hungry Girl WINTER 2020

 GINA SAYS:
When I was a teen,
I loved getting deep-fried
ice cream from Chi-Chi’s!
Now when that craving
strikes, I make this lighter
version—so good and easy
to make. It’s not fried at all.
Instead, it’s rolled in a crisp
topping of crushed cereal.

mexican “unfried”
ice cream
PREP 30 MINUTES | FREEZE 3 HOURS
GINA SAYS:
⁄4 OF RECIPE (1 BALL): 150 calories, 2.5g
1
I’m obsessed with this
total fat (1g sat. fat), 248mg sodium, 30g moist and easy sheet
carbs, 4g fiber, 11.5g sugars, 7.5g protein cake, lightly sweetened
with natural honey, sweet
pineapples, and ripe
1 pint light vanilla ice cream with bananas. It’s delicious
about 300 calories per pint, with or without
slightly softened the frosting!
2 cups Special K Original Cereal,
crushed
2 tsp. cinnamon
4 tsp. chocolate syrup
Optional toppings: maraschino
cherries, light whipped topping

1. Line a baking sheet with parchment

paper.
2. With an ice cream scoop, scoop
four 1 2-cup balls of ice cream onto the
baking sheet. Freeze until very hard, CHILL OUT…
at least 2 hours. REFRIGERATE
3. In a shallow bowl, mix crushed THOSE LEFTOVERS!
cereal with cinnamon. Coat ice cream
balls in cereal mixture, packing each
one into a smooth ball. Return to the
baking sheet, and freeze until ready
to serve, at least 1 hour.
4. Just before serving, drizzle with
chocolate syrup.
MAKES 4 SERVINGS

Here’s the Scoop: Make sure

your ice cream balls are frozen
ZUCCHINI BANANA
solid before rolling them in CAKE WITH CREAM
the coating. Consider using CHEESE FROSTING
kitchen gloves when rolling… recipe page 81
That ice cream will be COLD!

WINTER 2020 Hungry Girl 79

 GINA SAYS:
Light, airy, and chewy
with chocolate chips
in every bite! Made
with egg whites,
sugar, and chocolate,
these gluten-free
meringue clouds just
melt in your mouth.

80 Hungry Girl WINTER 2020

 NO RAMEKINS?
COOK IN AN 8"×8"
BAKING DISH.

cheese frosting

15 MINUTES | COOK 45 MINUTES

COOL 20 MINUTES HG
ALTERNATIVE
OF RECIPE (1 PIECE): 172 calories, 5.5g total Use any berry you
fat (2g sat. fat), 298mg sodium, 28g carbs, 1.5g like: blueberries,
raspberries, or
even a mix.
1 8-oz. tub light/reduced-fat

1 Tbsp. vanilla extract

1 tsp. ground cinnamon, or more for

2 Tbsp. vegetable oil

2 cups (about 4 medium)

excess moisture
1 8-oz. can crushed pineapple GINA SAYS:
These perfectly
portioned strawberry
crisps are topped with
a nutty grain-free
baking pan with nonstick spray. topping made with
2. In a medium bowl, combine cream a combination of
cheese, sugar, and 2 tsp. vanilla extract. almonds, walnuts,
and pecans.
With an electric mixer set to medium speed,
beat until smooth, 1–2 minutes. Refrigerate
until ready to use. strawberry crisp
3. In a large bowl, combine both types of
PREP 15 MINUTES | COOK 40 MINUTES
flour, baking soda, cinnamon, salt, ginger,
and nutmeg. Whisk thoroughly. ⁄ 8 OF RECIPE (1 RAMEKIN): 185 calories, 10g total fat (0.5g sat. fat), 38mg
1

4. In a second medium bowl, combine sodium, 24g carbs, 4g fiber, 18.5g sugars, 3.5g protein
honey, eggs, oil, and remaining 1 tsp. vanilla 5 cups strawberries, 1. Preheat oven to 350°F. Spray eight
extract. Stir well. Add banana, zucchini, and stems removed, 4-inch ramekins with nonstick spray.
pineapple, and mix well. quartered 2. In a large bowl, combine
5. Fold wet ingredients into the dry 1∕4 cup + 2 Tbsp. honey strawberries, 1 4 cup honey, and orange
ingredients with a spatula, and mix until 1 Tbsp. freshly squeezed juice. Sprinkle with cornstarch, and toss
uniform. orange juice to coat. Transfer to the ramekins.
6. Spoon batter into the pan, and smooth out 1 Tbsp. cornstarch
1∕2 cup sliced almonds 3. Mix remaining ingredients (including
the top. Bake until a toothpick inserted in the remaining 2 Tbsp. honey) in a medium
center comes out clean, about 45 minutes. 1∕4 cup chopped pecans
1∕4 cup chopped walnuts bowl, and spoon over the fruit.
7. Let cool completely on a wire rack, about 1∕4 cup almond flour 4. Bake until topping is golden brown
20 minutes. 1∕8 tsp. coarse salt and berries are soft and bubbly, about
8. Spread cake with cream cheese frosting. Optional toppings: ice 40 minutes.
MAKES 16 SERVINGS cream, whipped cream MAKES 8 SERVINGS

WINTER 2020 Hungry Girl 81

 hg Success Stories

sharing
WEIGHT LOSS
BY THE NUMBERS

success 60% lost 50 lbs. or more!

with the Commun¡ty!

he “Hungry Girl Community: What’s Chewin’?”

28% lost 30–50 lbs.
group on Facebook continues to thrive (60,000
and counting!) with members regularly trading tips
& tricks as well as sharing their milestones. We asked for
feedback from those who’ve lost 20 pounds or more and
kept it off for at least a year, and the responses poured in… 12% lost 20–30 lbs.

82 Hungry Girl WINTER 2020

 WHAT’S YOUR BEST
“GET BACK ON TRACK”
STRATEGY?

TRIGGER FOODS:
SKIP OR SWAP? • don’t wait
Trigger foods are things that are hard to • accountability
stop eating once you start. Common trigger
foods: salty snacks, cookies, and candy. • planning
• tracking Just start.
• move more It doesn’t
• meal prep
73% choose
better-for-you
27% avoid
them • more water
need to be
swaps altogether
• eat clean perfect, just
moving in
a positive
HG TIP Smart swaps can
direction.
— WENDIE B.,
help you lose weight without LOST 30 LBS.
feeling deprived. But if you
find it hard to stop eating even “Make a decision
healthier alternatives, your best and stick with
bet is to avoid them altogether. it. It’s all about
determination.”
— DENISE M.,
LOST 63 LBS.

“Track everything.
success spotlight The good, the bad,
the ugly.”
— KELLY LYNN K.,
LOST 56 LBS.

“Have healthy foods

ready to eat. Get
the junk out of the
house.”
— CINDY W.,
LOST 35 LBS.

“Meal prepping is
key. It helps me stay
on track when I’m
too tired to cook
KELLI during the week.”
LOST
Kelli Broderick Luchun 69 LBS! — JENNIFER T.,
THOMASTON, CT LOST 50 LBS.

WINTER 2020 Hungry Girl 83

 hg Success Stories

DINING OUT: DO OR DON’T?

51% 21%
Learning
healthy swaps!
51% dine out 1 or
2 times per week!
21% dine out once
a month or less
I still eat great
food, I just eat
lower-calorie
swaps!
15% 13% — GRACE G., LOST 125 LBS.

“I cook at home most nights

because I like knowing
15% dine out every 13% dine out what’s in my food.”
other week 3 or more times
per week — HEATHER M., LOST 93 LBS.

“Reading labels to really

HG TIP Restaurant trips understand what a serving
aren’t off-limits! You just need is and exactly what’s in
to know how to order smart. the food I’m eating.”
The basics: lean protein, double — NICOLE S., LOST 70 LBS.
veg, sauce on the side!
• portion “I eat healthy 80% of the
control time and indulge 20%.
• fewer carbs Fruit on a daily basis, and
• more I aim for a gallon of water
success spotlight ANGEL veggies per day.”
LOST
118 LBS! • more — SHANNON O., LOST 65 LBS.
protein
• smart “Tracking my food.
swaps It’s helped me to learn
• mindfulness to budget my calories
• more water throughout the day, just like
• no soda I would my bank account
• less sugar throughout the month.”
— INGRID H., LOST 55 LBS.

WHAT ARE THE

BIGGEST LONG-TERM
Angel Mendoza Williams CHANGES YOU’VE
SARASOTA, FL
MADE TO YOUR DIET?

84 Hungry Girl WINTER 2020

 TO SNACK OR NOT TO SNACK?

67% snack 20% snack 11% snack <2% never

2 or 3 times once a day only snack
per day! occasionally

WHAT’S YOUR #1 PIECE

OF ADVICE FOR SOMEONE • track your food • be consistent
• don’t quit • find support
STRUGGLING WITH • one day at a time • focus
WEIGHT LOSS? • small changes • practice moderation
• plan ahead • be persistent

“I like to plan my meals for “Fresh food, high fiber,

the day in the morning. less sugar, more protein.”
Then check my calories to see — SARAH K., LOST 28 LBS.
what’s left for SNACKS!”
— KATY L., LOST 70 LBS.
Eat less. “It’s a marathon, not a Take
Move sprint. I didn’t gain my it one
“I eat every 2–3 hours. It keeps more. weight overnight, so it will meal at
me from getting too hungry take awhile to lose it.”
Make a time.
and making bad choices.” — NANCY J., LOST 75 LBS.
— JACKIE L., LOST 42 LBS.
these Plan one
changes “You don’t have to be healthy
“Don’t quit. Keep tracking. perfect, just persistent.”
your lunch or
If you overeat, start over. — KARLA H., LOST 100 LBS.
Forgive yourself.”
lifestyle, dinner.
and don’t “Know your weaknesses. Then do
— PENNY W., LOST 140 LBS.
I’m not good with
“Don’t let one bad meal ruin
think of it moderation or portion
it again.
your whole day. Reset your as a diet. control, so I measure and
— GRACE G.,
LOST 125 LBS.
mind-set with the next bite.” — CLAUDIA B., don’t deviate.”
LOST 80 LBS.
— LAURA R., LOST 100 LBS. — ROSE A., LOST 120 LBS.

WINTER 2020 Hungry Girl 85

 hg Success Stories

WORK IT OUT!

“Know my ‘why.’ Remind “I refuse to buy larger

47% exercise 1–4 days a week!
37% exercise 5 or more days a week
16% rarely or never exercise
myself why I’m trying to
make healthy choices.”
— MELINDA K., LOST 30 LBS.
“Looking toward my goal
and celebrating little goals
along the way.”
— FRANCIE C., LOST 100 LBS.
“Looking at the before
picture and remembering
how I felt before the
weight loss.”
— SARAH P., LOST 75 LBS.
clothing. That is a huge
motivator to keep the
weight off.”
— JOY A., LOST 40 LBS.
“I’m not always motivated,
but I try to make the
behaviors into healthy
automatic habits. For
example, I don’t have to
be motivated to brush my
teeth, I just do it. I try to do
the same with weight loss.”
— SUSAN N., LOST 82 LBS.

• WW meetings • new clothes • kids

HOW DO YOU • HG podcast • before pictures • grandkids
STAY MOTIVATED? • online
community
• support • friends
• family • goals

“Move
your body
every day.
You don’t
need to
join
a gym.
Just
move.”
— KAREN H.,
LOST 67 LBS.

86 Hungry Girl WINTER 2020

 DIET PLAN: YAY OR NAY?

“HG recipes
78% 78% followed WW
to lose the weight! are some of
the very best
HOW I’ve found. The
HAS HG community
HUNGRY Facebook page
11% did low-carb,
GIRL is a wonderful
11% intermittent fasting,
or another diet MOST place to meet like-
HELPED minded people
who offer support
YOU ON and weight loss
YOUR ideas.”
JOURNEY? — MICHELLE L., LOST 75 LBS.
11% didn’t follow
11% any particular diet
The HG Facebook group
has been so motivating.
Every day there are posts,
encouragement, ideas, and
people who understand the
struggle. Most things I’ve
learned on this journey have
been from the group.
success spotlight KATIE — DANNA S., LOST 62 LBS.
LOST
55 LBS!
“Without Hungry Girl,
I wouldn’t have gotten where
I am. She and her staff and
recipes keep me sane. I
don’t feel like I’m losing out
when it comes to food! I can
• recipes eat healthy but feel like I’m
• easy ideas indulging.”
• swaps — KELLY LYNN K., LOST 56 LBS.

• tips & tricks

• food finds
• support
• advice
Join the “Hungry Girl Community:
Katie Petry • community What’s Chewin’?” group on Facebook at
CARROLLTON, OH • real info facebook.com/groups/HungryGirl

WINTER 2020 Hungry Girl 87

 hg Super Sleuth

Who do we call when

we want to bust some diet
myths? These experts!

NUT RI TION E XP E RTS WE I GH I N

IS IT BAD TO EAT AFTER great way to make sure
8 P.M.? DOES IT HINDER you always have healthy
WEIGHT LOSS?
Bottom line: We gain
weight when we eat more
sweeteners in fruit and
calories than we burn. That
added sauces in veggies.
400-calorie dinner doesn’t
The only thing on the
suddenly become 600 punch? The experts give
ingredients list should be the
calories after 8 p.m. Take this query a resounding
fruit or veggie itself.
it from Lisa R. Young. She YES! Heather K. Jones says,
says, “With people “Frozen produce is harvested
working late and at the peak of freshness IS ADDED FIBER AS
going to the gym and oftentimes frozen GOOD FOR US
after work, if you within 24 hours of being AS NATURALLY
eat a healthy dinner picked.” David Grotto says OCCURRING FIBER?
when you get fresh veggies can actually Fiber supplements and
home consisting of lose their nutrients faster, packaged foods boosted
lean protein and lots meaning frozen could be with concentrated fiber are
of veggies, you won’t more nutritious than fresh. all the rage, but are they as
gain weight.” Bonnie Stock up on those frozen effective as fiber-dense foods
Taub-Dix wouldn’t fruits and veggies—it’s a from nature? The experts
recommend eating are divided. While getting
a huge meal right
before going to bed,
and we agree…
Sleeping on a very full Being aware and making
stomach could make
for an uncomfortable good choices, based on sound
night. If you’re an
evening snacker, skip science, can take the worry out
the chips and cookies,
and stick with healthy and
of food and beverage decisions.
satisfying foods like light — DAVID GROTTO, MS, RDN, LDN, FAND
cheese, yogurt, or popcorn.

88 Hungry Girl WINTER 2020

all our fiber from whole foods
is ideal, the fact is that most
Americans don’t get enough
fiber, so supplements and
added fiber can be helpful.
But according to Davis, that
added fiber is processed
and may not have the same
nutritional benefits as the
naturally occurring fiber in
fruits, veggies, and beans.
Taub-Dix explains, “Beans,
for example, also provide an
array of vitamins, minerals,
protein, and other important
nutrients.” So, should you
buy those fiber-enhanced
brownies? If you need a little
boost, go for it, but aim to
get the majority of your fiber
from a variety of foods that
naturally contain it.
ARE ORGANIC FOODS
HEALTHIER THAN
NON-ORGANIC?
According to Taub-Dix,
“Studies have shown that
organic is not any healthier,
nutritionally speaking, than
conventional foods.” In fact,
organic labels can have a
“health halo” effect, making a
product like organic brownies
Meet the Panel
ROBERT J. DAVIS, PH.D.
Robert (aka the
Healthy Skeptic)
is an author and
the president of
Everwell. His work
has appeared on
CNN, PBS, WebMD,
and in the Wall Street
Journal. His latest
book, Fitter Faster,
focuses on getting fit
in just minutes a day.
Studies have shown that organic
is not any healthier, nutritionally
speaking, than conventional foods.
seem healthier than it is.
Choosing organic produce can
reduce exposure to pesticides,
but, as Young says, “Organic
food is not necessarily
healthier—especially if it’s
candy or cookies. Cookies are
still cookies.”
SHOULD I WORRY
ABOUT THE SUGAR
AND CARBS IN FRUIT?
The experts urge us not to
worry about any single food
—just be mindful of your diet
as a whole. But is the naturally
occurring sugar in fruit the
same as added sugar in
cookies and candy? The panel
agrees: The sugar from fruit
isn’t as “bad” for you because
DAVID GROTTO, HEATHER K. JONES
MS, RDN, LDN, FAND A registered dietitian,
David is a past spokesperson health journalist,
for the Academy of Nutrition and wellness coach,
and Dietetics and the founder Heather is the creator
of Nutrition Housecall, a of Feel Better Eat
nutrition consulting firm. Better, an online
Presently, he is the Senior weight loss program
Wellbeing Manager for the for women. She’s
Kellogg Company and author also the dietitian
of two fantastic books: The for Skinnytaste, a
Best Things You Can Eat and popular blog and
101 Foods That Could Save lifestyle brand.
Your Life.
fruit also delivers
nutrients, like
fiber, vitamins,
and minerals.
That said, if we
consume too
many calories or
too much sugar
from any food,
we could of course
gain weight. But we’d
have to eat quite a lot of
fruit for it to tip the scale.
Take it from Grotto: “Being
aware and making good
choices, based on sound
science, can take the worry
out of food and beverage
decisions.”
BONNIE TAUB-DIX, LISA R. YOUNG, PH.D., RDN, CDN
MA, RDN, CDN Lisa is an author, speaker,
Bonnie is a renowned and internationally
nutrition consultant, recognized nutritionist
spokesperson, columnist, who’s been featured in the
and blogger. Her book Read New York Times, the Wall
It Before You Eat It: Taking Street Journal, and more.
You from Label to Table She appeared in the
breaks down common food award-winning documentary
label terminology to help Super Size Me. Her latest
consumers make better book, Finally Full, Finally
choices. She’s a motivational Slim, focuses on losing
speaker and a health & weight through portion
wellness blogger for US control and mindful eating.
News & World Report.
WINTER 2020 Hungry Girl 89
 hg

90 Hungry Girl WINTER 2020

move about
Jump-start your metabolism
with a walk around the
neighborhood… or even your
house! Any movement counts.

pack it up
Instead of dining out or
ordering in, bring lunch to
work. You’ll save money and
calories! And keep a stash
of healthy snacks at your
workplace, plus a few in
your bag and car. Try some
of Lisa’s favorites below!

write it down
For weight loss success,
track everything you eat and
AFTERNOON
drink. That apple you ate, let’s lunch
the creamer in your coffee... Reach for that packed meal,
Everything. Tally up the or review your lunchtime
calories throughout the options for the best choice.
day to keep you from going Choose something high in FOOD
JOURNALING
overboard. Check out the protein and fiber, like a salad
food-journaling guide to with grilled chicken. (Dressing
the right! on the side… Dip, don’t pour!) 101
MID- water, water,
everywhere
WHAT TO WRITE

MORNING You guessed it… Time for

take a stand
If you work at a desk, chances
are you haven’t moved in a
while. Time for a walk! Grab a
coworker or take a solo stroll.
snack time
Feeling hungry? Don’t wait
until you’re famished. Grab
one of those healthy snacks
you packed this morning.
bottoms up
Empty that water bottle! No,
not down the sink… Drink up,
and drink often.
more H2O!
Everything!
Meals, snacks, sips,
samples… Don’t
feeling snacky? forget condiments
Reach for a low-calorie and sauces!
emergency snack, like soup, WHERE TO WRITE
veggies with salsa, or In the notes section
hard-boiled egg whites. Fun of your phone, in a
fact: The majority of the paper journal (even
successful dieters we polled scrap paper works),
eat 2 or 3 snacks per day! or in an app like
MyFitnessPal.
feeling antsy?
Get up and move. It doesn’t For more info, check out
have to be a full-on workout, hungry-girl.com/food-tracking
but run a few errands or just
hit the stairs to burn some
calories!

Lisa’s Favorite Emergency Snacks!

APPLES ORANGES BROTH-BASED HARD-BOILED TURKEY SLICES JERKY & OTHER LIGHT STRING 100-CALORIE
SOUP EGGS MEAT SNACKS CHEESE PACKS OF
ALMONDS

WINTER 2020 Hungry Girl 91

 hg Use It & Lose It

EVENING
winner dinner
HUN
A healthy evening meal doesn’t Visit hungry GRY FOR MORE?
-girl.com/su
for an aisle -b p
y-aisle shopermarket
have to be boring… Flip to the
recipe guide on page 4 for ping list!
inspiration! Headed out to eat?
Remember to take a peek at the
menu first so you don’t make an
impulse decision.

after-dinner activity
To keep your mind (and your
mouth) out of the pantry, plan a
post-dinner activity. Take a walk,
read a book or magazine, call a
friend, or queue up your favorite
podcast. (You know there’s a
Hungry Girl podcast, right?!)

review what you chewed

Your food journal is a wealth of
information! Revisit your choices
and evaluate how they made
you feel. Did those pretzels
make you hungrier? Was your
egg white breakfast more filling
than yesterday’s bagel? These
findings will help you make the
best decisions moving forward.

hygiene over hunger

Brush your teeth when you’re
done eating for the day. The
minty taste in your mouth is a
great way to kill cravings!
think ahead
Knowledge is power, and
planning your meals for the next
day can help keep calories in
check. Big dinner out? Prep a
smaller lunch, and check the
restaurant menu ahead of time.
In the car for most of the day?
Keep smart emergency snacks
on hand!
sweet dreams
An early bedtime will keep your
mind and body refreshed and
ready to tackle tomorrow’s
routine.
WEEKEND
WARRIOR
grocery shop
Stock up on smart staples for
easy breakfasts, single-serve
snacks, and no-brainer meals:
lean proteins, frozen vegetables,
eggs, fresh fruit, and more. And
don’t forget about ready-to-eat
picks like precooked chicken,
pouched tuna, and cut veggies.
meal prep like a pro
Let’s be honest… You don’t want
to cook every day of the week,
so whip up some big-batch
lunches and dinners over the
weekend! Try the slow-cooker
meals on page 34, the
muffin-pan creations on page 38,
and the casseroles on page 58.
Other make-ahead classics:
hard-boiled eggs for snacking
and shredded chicken breast for
no-cook weekday meals.
plan
Do you eat when you’re
bored? Then do your best not
to be bored this weekend. Be
intentional with your time off! SET AN
AL
Go for a hike or a walk, go ON YOUARM
shopping with a friend, PHONE R
REMIND TO
TO MOVYOU
organize your closet, hit the
movies… The idea here is to E!
prevent yourself from
spending the weekend
mindlessly munching on
the couch.
relax
You’ve worked hard, so give
yourself a break if it doesn’t all
go according to plan! Embrace
the 80/20 philosophy: 80% of
the time, make super healthy
choices. The other 20% of the
time, loosen the reins a little.
YOU GOT THIS!

92 Hungry Girl WINTER 2020

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hg

1
1 4

4
2 3

95
Prices and availability are accurate at the time of publication and are subject to change.

WINTER 2020 Hungry Girl

 hg The Last Thing

We’re not done yet…

Hungry Girl® (ISSN 2576-0742), Winter 2020. Hungry Girl is published annually in December by Meredith Corp., 1716 Locust St., Des Moines, IA 50309-3023. In Canada: Mailed
Here’s a behind-the-scenes look
at the latest happenings in Lisa’s life!

under Publications Mail Sales Product Agreement No. 40069223. Canadian BN 12348 2887 RT. © Meredith Corp. 2019. All rights reserved. Printed in the U.S.A.
The last thing
I did on a whim…
I became a new puppy
mom—AHHHHH! Here’s
the baby, Bam Bam!
The last thing
I added to
my morning
The last thing I added routine…
to my bucket list… St. Tropez Gradual
Truth be told, I only have one Tan Classic Everyday
item on this list. I want to have Face Cream.
frozen yogurt with Lester Gives me a nice
Holt. (Due to my Dateline/true- sun-kissed glow…
crime fascination, not because I buy it on Amazon.
I watch the nightly news.)

The last thing

I paired and
flipped over…
A bed of RightRice
(awesome new
product—rice made
with veggies!) with an
over-easy egg on top.

The last thing I made

with powdered peanut
butter (that’s so good it
nearly makes me cry!)…
My oaty peanut butter pancake
mug! Part mug cake, part muffin, part
pancake, and SO delicious. Combine
5 Tbsp. old-fashioned oats, 3 Tbsp.
powdered peanut butter, 3 Tbsp.
water, 2 Tbsp. egg whites, 1/2 tsp.
baking powder, and 1/4 tsp. vanilla
extract in a mug. Stir to combine.
Microwave for about a minute, until
set. Optional: light butter & lite
pancake syrup! (192 calories, 4.5g
total fat)

96 Hungry Girl WINTER 2020

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 6
is the Magic Number
for Super Easy,
Amazingly Delicious and
Healthy Recipes

All under 375 calories!

H U N G RY G I R L S I M P LY 6
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It doesn’t get any easier (or more delicious) than this!

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