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

saucy bbq seafood skewers
PER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein

Ingredients
For Skewers
4 ounces raw Atlantic salmon
4 ounces large raw peeled and deveined shrimp, tails removed
6 ounces large raw sea scallops
8 to 10 cherry tomatoes
1 medium-large zucchini
For Sauce
Вј cup canned tomato sauce
2 tablespoons ketchup
2 teaspoons brown sugar (not packed)
2 teaspoons cider vinegar
ВЅ teaspoon garlic powder

Place all veggies and seafood onto 4 skewers, alternating the order.
Combine sauce ingredients in a small dish. Set aside.
Place skewers on a grill or in a large hot pan sprayed with nonstick spray. Cook skewers at medium heat for about 5 minutes or until seafood just begins to turn opaque on top.
Flip skewers and cook for an additional 4 to 5 minutes or until all seafood is cooked throughout. While skewers cook, warm sauce in the microwave.
Drizzle or brush sauce over skewers immediately after removing them from heat.
MAKES 2 SERVINGS
What About Kabob?
Get skewer savvy NOW!

Always leave at least 1 inch of space on both ends of each skewer. This will make them easier to handle and flip.

If using wooden skewers, soak them for 20 minutes in water to prevent burning.

When whipping up your own kabob creations, pair foods on skewers based on their cooking times. Shrimp, scallops, mushrooms, and tomatoes all cook pretty quickly. Chicken, steak, onions, and potatoes all take longer. Or, slightly steam-cook the foods that take longest to grill before you skewer 'em. That way you can throw everything on to cook at once without worry!

For a fun twist, soak wooden skewers in your favorite non-oil-based liquid, like orange juice, balsamic vinegar, or soy sauce. This will season your kabobs from the inside out, while adding barely any calories or fat!

Mix it up! Toss some fruit chunks on your kabobs and you'll satisfy your sweet tooth before you finish your meal! Tough, firm fruits like pineapple, mango, melon, and pear work best.
citrus-y stir-fry shrimp
PER SERVING (ВЅ of recipe): 282 calories, 3.5g fat, 1,125mg sodium, 26g carbs, 5g fiber, 11g sugars, 38g protein

Ingredients
10 ounces raw peeled and deveined shrimp, tails removed
3 cups snow peas
3 cups white mushrooms, quartered
ВЅ cup canned sliced water chestnuts, drained and halved

2ВЅ teaspoons Splenda No Calorie Sweetener (granulated)
3 tablespoons light or low-sodium soy sauce
2ВЅ teaspoons minced garlic
Optional: 2 tablespoons chopped scallions

Directions
Bring a medium pot filled two-thirds of the way with water to a boil.
Meanwhile, in a small dish, combine orange juice, soy sauce, Splenda, cornstarch, and garlic (if using scallions, add those as well). Mix thoroughly and transfer to a small saucepan. Set heat to low and cook for 5 minutes, stirring often.
Remove sauce from heat, transfer back to the small dish, and set aside.
Once the pot of water has reached a full boil, add shrimp. Cook until shrimp are opaque (about 35 seconds for large shrimp). Drain water, and rinse shrimp in cold water and set aside.
In a large pot or wok sprayed with nonstick spray, cook snow peas and mushrooms at medium heat, stirring occasionally, for 5 to 7 minutes. (Veggies should still be crisp.)
Add shrimp, water chestnuts, and sauce. Stir and continue to cook for 2 to 3 more minutes, until entire dish is thoroughly heated and mixed.
MAKES 2 SERVINGS
HG Tip: To make juicing an orange easier (if you don't have a fancy juicer), roll the fruit around on the counter before cutting it.
CHEW ON THIS:
People who eat their biggest meal of the day at lunchtime tend not to overindulge in the evening, which keeps those late-night snacking pounds from packing on.
loaded 'n oated veggie pizza
PER SERVING (1 pizza): 231 calories, 2g fat, 870mg sodium, 37g carbs, 11g fiber, 6g sugars, 24g protein

The Fiber One 'n oat crust is definitely unique — and it makes this pizza crazy-high in fiber and slightly sweet!

Ingredients
Вј cup Fiber One bran cereal (original)
Вј cup regular oats (not instant)
Вј cup fat-free liquid egg substitute

1 tablespoon diced green bell peppers
1 tablespoon diced onions

Directions
Preheat oven to 400 degrees.
Place oats and Fiber One in a blender or food processor and grind until a breadcrumb-like consistency is reached. In a small bowl, combine the «breadcrumb» mixture, egg substitute, and garlic powder. Mix well.
Over medium-high heat, spoon mixture into a pan sprayed with nonstick spray and smooth into a circular shape (larger for a thin crust, smaller for a thick crust). Allow to cook until the bottom is slightly browned (about 2 minutes) and then gently flip. Once both sides are slightly browned, remove crust from the pan and place it on a plate to cool.
Remove pan from heat and respray. Cook diced veggies in the pan over medium-high heat for 1 to 2 minutes. Remove from heat.
Season tomato sauce, to taste, with any of the optional ingredients and mix well. Pour sauce evenly onto the oat/cereal crust.
Next, evenly top crust—first with the cheese and then with the veggies. Place pizza directly on the oven rack and cook for 10 minutes.
If you like, season your pizza with more optional ingredients. Cut into quarters for four times the fun!
MAKES 1 SERVING