Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

Chop cheese-topped patty into bite-sized pieces and then add to salad.

MAKES 1 SERVING

HG Tip: Swap the pickle chips for cucumber slices and save 310mg sodium.

chapter three

souper douper

soups
grab a spoon. and no slurping, please. .
Soup is awesome. It tastes great, fills you up, and is easy to make. What more could you ask for? Oh, it also helps you cut calories. Studies show that people who eat broth-based soups regularly end up taking in fewer calories throughout the day (it's true!). These soup recipes are all easy to make, really delicious, and low in calories. Keep some in the fridge—they're great to have around for a snack or meal-starter. HG Tip: If you're a sodium-counter, you may want to use low-sodium versions of broths and canned items when making these soups.

freakishly good french onion soup
PER SERVING (1 bowl): 113 calories, 4.5g fat, 897mg sodium, 9g carbs, 1.5g fiber, 2g sugars, 10g protein

Ingredients
1 cup fat-free beef broth
Вј cup thinly sliced onions
ВЅ slice light bread (40 to 45 calories each with about 2g fiber per slice) 1 slice reduced-fat provolone cheese

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

perfect plum tomato cabbage soup
PER SERVING (1 generous cup): 35 calories, 0.5g fat, 410mg sodium, 8g carbs, 1.5g fiber, 5g sugars, 1g protein

I am obsessed with this soup! The best way to enjoy it is with Splenda and Frank's RedHot.

Ingredients
4 cups fat-free vegetable broth
6 plum tomatoes, chopped
2 cups chopped green cabbage
Optional: salt, black pepper, garlic salt, Splenda No Calorie Sweetener, Frank's RedHot Original Cayenne Pepper Sauce, Tabasco Pepper Sauce

MAKES 5 SERVINGS

egg flower power soup
PER SERVING (1 generous cup): 50 calories, 0.5g fat, 734mg sodium, 6g carbs, 1g fiber, 3g sugars, 6g protein

Ingredients
4 cups fat-free broth (vegetable, chicken, or beef)
ВЅ cup egg whites (about 4 egg whites)
1 small carrot
1 small zucchini
ВЅ medium red bell pepper
3 medium scallions, chopped
1 tablespoon light or low-sodium soy sauce
1 teaspoon lemon juice
Optional: salt, black pepper, 4 lemon wedges

Next, reduce heat to the lowest setting. Very slowly pour in egg whites while very quickly stirring in one direction. Remove soup from heat immediately. The result will be gorgeous bursts of egg bits in your soup!

If you like, season to taste with salt and black pepper, then serve with lemon wedges.

MAKES 4 SERVINGS

Soup It Up!

These add-ins are the perfect way to turn ordinary broth into a full-on meal!
ВЅ cup fresh or frozen vegetables (50 calories, 0.5g fat)
1 chopped veggie burger patty (100 calories, 2.5g fat)
3 ounces lean chicken, beef, or seafood (100 calories, 2g fat)
ВЅ cup beans
—
black, kidney, lima,
etc.
(100 calories, 1g fat)
3 ounces tofu (65 calories, 3g fat)
2 ounces Tofu Shirataki noodles (20 calories, 0.5g fat)
Nutritional information based on averages.
sassy salsa pumpkin soup
PER SERVING (1 generous cup): 177 calories, 1g fat, 991mg sodium, 35g carbs, 8.5g fiber, 8g sugars, 9g protein

This recipe was inspired by a Hungry Girl subscriber named Jacqueline. IT ROCKS!!!!!

Ingredients
4 cups fat-free broth (chicken or vegetable)
One 15-ounce can pure pumpkin
One 15-ounce can black beans, drained and rinsed
1 cup canned sweet corn kernels
Вѕ cup salsa
1 tablespoon minced garlic
1 teaspoon chili powder
ВЅ teaspoon ground cumin
Optional toppings: shredded fat-free or low-fat cheese, fat-free sour cream, chopped scallions