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

hawaiian pineapple chicken skewers
PER SERVING (2 skewers): 178 calories, 1.5g fat, 751mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 23g protein

Ingredients
ВЅ cup pineapple juice
6 ounces raw boneless skinless lean chicken breast
4 medium white mushrooms
ВЅ medium onion, cut into 8 slices
ВЅ medium yellow bell pepper, cut into 4 slices
ВЅ medium red bell pepper, cut into 4 slices
ВЅ medium green bell pepper, cut into 4 slices
ВЅ cup pineapple (4 chunks)
2 tablespoons teriyaki sauce

Directions
Cut the chicken breast into 12 chunks. Place them in a small bowl and then cover with pineapple juice. Cover the bowl and let chicken marinate in the fridge for at least 30 minutes.
Once the chicken has marinated, drain the pineapple juice from the bowl. Evenly distribute the chicken, pineapple, and veggies among 4 skewers. Suggested stacking per skewer: 1 slice onion, 1 slice green pepper, 1 chicken chunk, 1 pineapple chunk, 1 chicken chunk, 1 slice yellow pepper, 1 mushroom, 1 chicken chunk, 1 slice red pepper, 1 slice onion.
In a large pan sprayed with nonstick spray, cook kabobs over medium-high heat for about 10 minutes, flipping halfway, or until desired texture is reached and chicken is cooked thoroughly.
Drizzle with teriyaki sauce immediately before serving.

MAKES 2 SERVINGS
HG Tip: Feel free to use an indoor or outdoor grill for cooking these skewers instead. Just make sure the chicken is fully cooked before chowing down!

chapter five

junk food junkie

fast-food makeovers
ditch the drive-thru. pig out at home.
Americans spend over 120 billion dollars on fast food every year (probably because it tastes good and is convenient). Well, the swaps in this chapter are not only delicious, they're also easy to make. And making better-for-you junk food is really fun (yeah, we're dorks!). There's nothing quite like that «Eureka!» feeling you get when you discover a brilliant way to turn some high-cal, fatty dish into something healthy. This chapter contains a bunch of recipes that feature HG's famous Fiber One «breadcrumbs.» They can literally help you turn almost any deep-fried item into something baked, crunchy, and good for you. You'll also find guilt-free swaps for nachos, fries, giant burgers, pizza, and more. .

hg's famous bowl
PER SERVING (1 bowl): 288 calories, 6.5g fat, 967mg sodium, 43g carbs, 5g fiber, 7g sugars, 18g protein

Ingredients
1 breaded-chicken-style soy patty
1 cup peeled and cubed butternut squash
Вј cup fat-free chicken gravy, heated
1 ounce fat-free milk
2 tablespoons canned sweet corn kernels, heated
2 tablespoons shredded fat-free cheese (cheddar or American) Salt and black pepper, to taste

For the 411 on getting perfectly cubed squash, take a peek at «Butternut Squash Basics» on page 279!

MAKES 1 SERVING

ooey-gooey chili cheese nachos
PER SERVING (1/6 th of recipe): 216 calories, 3.5g fat, 671mg sodium, 36g carbs, 4g fiber, 3g sugars, 13g protein

These nachos are soooo good. And the cheese sauce can be used in tons of other recipes, too. Don't forget that!

Ingredients
One 7-ounce bag baked tortilla chips
1 cup low-fat turkey or veggie chili
Вѕ cup salsa
ВЅ cup light soymilk
3 ounces fat-free block cheddar cheese
1 wedge The Laughing Cow Light Original Swiss cheese
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream

MAKES 6 SERVINGS

bake-tastic butternut squash fries
PER SERVING (ВЅ of recipe): 125 calories, 0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein

Warning: You may become addicted to these fries and find yourself making them daily once you try 'em!