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

Core Curls:cross your arms over your chest and sit up straight. contract your abs and curl your shoulders toward your hips, pulling abs in. hold for 2 seconds, return to start and repeat.

crab-ulous smothered burrito
PER SERVING (1 burrito): 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein

1 cup broccoli florets
Вј cup canned black beans
Вј cup green enchilada sauce
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
Вј teaspoon lemon pepper seasoning
ВЅ teaspoon parsley
Optional topping: additional fat-free sour cream

Directions
Preheat oven to 375 degrees.
Place broccoli in a microwave-safe bowl with 1 tablespoon of water. Cover and microwave for 3 minutes. Drain any remaining water and set aside.
Microwave tortilla until slightly warm.
Combine crabmeat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Place crab mixture in the center of the tortilla. Top with broccoli and black beans.
Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.
Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasty. Meanwhile, warm the enchilada sauce in the microwave for 8 to 10 seconds.
Remove burrito and cover with sauce. Top with fat-free sour cream, if desired.
MAKES 1 SERVING
HG Tip: Save around 300mg of sodium by skipping the sauce and enjoying your burrito NAKED (the burrito—you can actually wear clothes).
CHEW ON THIS:
If you spend 5 minutes out of every hour of your workday running in place, climbing stairs, or doing squats, lunges, and arm raises, by the end of the day you'll have worked out for 40 minutes!
too-good turkey club wrap
PER SERVING (1 wrap): 275 calories, 4g fat, 1,035mg sodium, 29g carbs, 9.5g fiber, 6g sugars, 35g protein

2 slices (about 1 ounce) extra-lean turkey bacon
1 slice fat-free American cheese
2 leaves romaine lettuce
2 tablespoons diced tomatoes
5 cucumber slices
1 tablespoon fat-free mayonnaise

MAKES 1 SERVING
HG Tip: You can easily enjoy this wrap without the tortilla! Instead of tearing the lettuce leaves into bite-sized pieces, use them as the outer part of the wrap. You can wrap the foil around the leaves the same way as in the tortilla version. The Turkey Club Lettuce Wrap comes in at about 145 calories, and it rocks!

For a pic of this recipe, see the photo insert. Yay! Wrap It Up Right! A Tortilla Tutorial
Everything you need to know to succeed in the wonderful world of wraps. .
Step 1:slightly warm your tortilla by microwaving it for about 10 seconds. doing so will make it easier to work with, and it'll also taste better.
Step 2:place your stuff in the center of your tortilla. first fold the sides in (a few inches), and then fold the bottom to the center, creating an envelope around your filling. use a fork to smoosh any attempted escapees into the pocket you've created.
Step 3:slowly roll your tortilla upward until you reach the top. voilГ!

yummilicious veggie burger wrap
PER SERVING (1 wrap): 253 calories, 6.5g fat, 941mg sodium, 35g carbs, 13g fiber, 4g sugars, 18g protein

3 tablespoons chopped mushrooms
1 tablespoon chopped onions
Optional condiments: ketchup, mustard, fat-free mayonnaise, salsa

MAKES 1 SERVING
veggie-friendly asian lettuce wraps
PER SERVING (3 wraps): 220 calories, 3.5g fat, 971mg sodium, 30g carbs, 8g fiber, 10g sugars, 21g protein