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

Ingredients
5 ounces cooked cocktail (medium-small) shrimp
ВЅ cup udon noodle soup base concentrate (found at Japanese markets)
2 cups peeled and cubed eggplant (1-inch cubes), use Japanese eggplant if available 1 fresh Anaheim or banana pepper, deseeded and chopped
1 cup shiitake mushrooms, chopped

Add all the veggies, reduce heat to low, and simmer for 15 minutes.

Then add the shrimp to the soup. Cook for another 2 minutes or until shrimp are thoroughly heated.

MAKES 5 SERVINGS

HG Tip: This soup tastes even better the next day (as soups often do!).

southwestern surprise
PER SERVING (1 generous cup): 168 calories, 1g fat, 702mg sodium, 29g carbs, 6.5g fiber, 6g sugars, 9g protein

Not to sound like a cheesy commercial, but this soup is so thick, it «eats like a meal.» It's almost too easy to prepare a super-sized batch, and it tastes even better the next day! (HG Tip: Freeze leftovers in individual servings for microwavable, super-filling, guilt-free snacks!)

Ingredients
4 ounces cooked extra-lean ground beef, drained
One 16-ounce package frozen sweet corn kernels
Two 15-ounce cans pinto beans, rinsed and drained
One 15-ounce can black beans, rinsed and drained
Three 14.5-ounce cans no-salt-added diced tomatoes
One 14.5-ounce can Italian-style diced tomatoes
1 envelope taco seasoning mix
1 envelope ranch dip/dressing mix
Вј cup minced onions
Salt and black pepper, to taste

Reduce heat to low and let simmer for 15 minutes.

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

MAKES 12 SERVINGS

chapter four

let's do lunch

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

rockin' tuna melt
PER SERVING (1 sandwich): 212 calories, 2.5g fat, 929mg sodium, 27g carbs, 6g fiber, 7g sugars, 24g protein

1 tablespoon fat-free mayonnaise
1 tablespoon chopped carrots
1 teaspoon Hellmann's/Best Foods Dijonnaise
1 slice fat-free American cheese
2 slices tomato
Salt and black pepper, to taste

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

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

MAKES 1 SERVING

guilt-free 1-2-3 blt
PER SERVING (1 sandwich): 141 calories, 2g fat, 549mg sodium, 22g carbs, 6g fiber, 4g sugars, 11g protein

2 leaves romaine lettuce
2 slices tomato
2 teaspoons fat-free mayonnaise

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

MAKES 1 SERVING

HG Tip: Try it served with a side of pickles. Yummmmmm!

my big fat greek pita
PER SERVING (2 pita halves): 219 calories, 1.5g fat, 365mg sodium, 43g carbs, 9.5g fiber, 10g sugars, 14g protein

Ingredients
1 whole wheat (or high-fiber) pita
2 ounces fat-free plain Greek yogurt
1 small onion, sliced
ВЅ cup sliced red and green bell peppers
2 cups fresh spinach
ВЅ cup cherry tomatoes, halved
Salt, black pepper, oregano, and garlic powder, to taste
Optional: red pepper flakes

Directions
Cut pita in half and toast, if desired.

In a small dish, combine yogurt with salt, black pepper, oregano, and garlic powder (season to taste). Add red pepper flakes if you want your pita super-spicy.