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

Ingredients
3 cups fat-free chicken broth
4 ounces cooked lean skinless boneless chicken breast, shredded
1 cup canned diced tomatoes, undrained
ВЅ cup canned sweet corn kernels
ВЅ cup chopped onions
1 tablespoon chopped jalapeГ±o peppers
1 tablespoon lime juice
1 tablespoon fajita seasoning mix
1 teaspoon minced garlic
Вј teaspoon ground cumin
Вј teaspoon chili powder
6 baked tortilla chips, crushed
Optional toppings: cilantro, fat-free sour cream, fat-free or low-fat shredded cheese

Add the corn and diced tomatoes, and continue to cook for 5 minutes.

Add chicken, jalapeГ±o, and lime juice. Stir for 2 to 3 minutes to thoroughly blend flavors.

Once ready to serve, top each serving with crushed chips and, if desired, cilantro, sour cream and/or cheese.

MAKES 4 SERVINGS

TOP ATE Horrifyingly Fatty Soups
FYI, these stats are for a small 1-cup serving. .
1. New England Clam Chowder (200 calories and 10g fat!)
2. French Onion Soup w/Cheese amp; Toasted Bread Topping (220 calories and 10g fat!)
3. Broccoli Cheddar Soup (250 calories and 16g fat!)
4. Cream of Potato Soup (190 calories and 9g fat!)
5. Chicken Tortilla Soup (160 calories and 10g fat!)
6. Corn Chowder (260 calories and 14g fat!)
7. Cream of Tomato Soup (160 calories and 10g fat!)
8. Lobster Bisque (350 calories and 30g fat!!!)
Nutritional information based on averages for 1-cup servings.
rockin' roasted shrimp amp; asparagus corn chowder
PER SERVING (1ВЅ cups): 182 calories, 1.5g fat, 520mg sodium, 25g carbs, 3.5g fiber, 10g sugars, 18g protein

This could possibly be one of the best-tasting soups of all time!

Ingredients
4 cups fat-free broth (chicken or vegetable)
12 ounces raw peeled and deveined shrimp, tails removed
20 large asparagus spears
2 medium red bell peppers, seeded and chopped
1 medium russet potato, cut into ВЅ-inch cubes
1 cup canned sweet corn kernels
1 cup evaporated fat-free milk
Вѕ cup chopped scallions
1 teaspoon minced garlic
ВЅ teaspoon thyme
Вј teaspoon cayenne pepper
Salt and black pepper, to taste

Directions
Preheat oven to 425 degrees.

Take asparagus spears in both hands and snap in half. Discard the tough ends. Place asparagus spears and raw shrimp on a baking pan sprayed with nonstick spray.

Spritz shrimp and asparagus with a light mist of nonstick spray and place pan in the oven for about 6 minutes, until shrimp are opaque and cooked through.

Remove shrimp from the pan and set aside. Flip asparagus over and cook for an additional 6 minutes.

Remove asparagus from the oven and cut asparagus and shrimp into bite-sized pieces.

In a large pot sprayed with nonstick spray, cook bell peppers, scallions, corn, and garlic over medium heat for 5 minutes.

Add broth and potato and bring to a simmer. Cook for about 15 minutes or until potato begins to soften.

Add milk, shrimp, asparagus, thyme, and cayenne pepper. Stir and continue to cook for 5 minutes.

Season to taste with salt and black pepper.

MAKES 6 SERVINGS

hot amp; sour soup
PER SERVING (1 generous cup): 105 calories, 4g fat, 352mg sodium, 10g carbs, 1.5g fiber, 2g sugars, 9g protein

Ingredients
3 cups fat-free chicken broth
14 ounces medium-firm tofu, drained and cut into Вј-inch strips
One 8-ounce can sliced water chestnuts, drained and diced
2 cups whole mushrooms
ВЅ cup chopped scallions
Вј cup egg whites (about 2 egg whites)
Вј cup rice vinegar
1ВЅ tablespoons cornstarch
1 tablespoon light or low-sodium soy sauce
1 teaspoon sesame oil
1 teaspoon minced garlic
1 teaspoon hot chili paste
ВЅ teaspoon black pepper
Optional: additional hot chili paste

Drain the water from the bowl, dice mushrooms, and set aside.

In a large pot, combine broth with garlic and Вј cup of water. Bring to a boil. Add mushrooms and water chestnuts, and reduce heat to low. Let simmer for 5 minutes.

Add tofu, rice vinegar, soy sauce, and black pepper. Bring to a boil. Then reduce heat to low and simmer for 10 minutes.

Combine cornstarch with Вј cup of cold water and stir well, until cornstarch dissolves. Add cornstarch mixture to the broth mixture and bring to a boil. Reduce heat to low. Let simmer for 3 to 5 minutes until thickened, stirring frequently.

Slowly pour egg whites into broth mixture in a steady stream, stirring constantly but gently with a spoon.

Remove from heat and stir in scallions, sesame oil, and chili paste. For super-spicy soup, add more chili paste to taste.

MAKES 6 SERVINGS

CHEW ON THIS:

Wyler's (the bouillon people) once stirred up the World's Largest Bowl of Soup: a 662-gallon bowl of Beef Vegetable!

kazu's special eggplant amp; shrimp soup
PER SERVING (1 cup): 68 calories, 0.5g fat, 998mg sodium, 9g carbs, 1.5g fiber, 6g sugars, 8g protein

This soup was created by my friend Kazu (the greatest sushi chef on the planet). He serves it at his restaurant in Studio City, California. After eating this soup several times a week for years, I decided it was too delicious to NOT tell the world about it, and I convinced Kazu to share his secret recipe with me. Here it is. Some of the ingredients are a bit hard to find, but PLEASE FIND THEM, AND MAKE THIS SOUP SOON!!!