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

Evenly place rings on a baking dish sprayed with nonstick spray. Cook for 20 to 25 minutes, flipping rings over about halfway through.

MAKES 1 HUMONGOUS SERVING

big bopper burger stopper
PER SERVING (1 sandwich): 202 calories, 2.5g fat, 789mg sodium, 32g carbs, 6g fiber, 6g sugars, 17g protein

Ingredients
1 small hamburger bun (light, if available)
1 Boca Meatless Burger, Original
3 slices/chips dill pickle
1 slice tomato
1 leaf romaine lettuce
1 slice onion
1 teaspoon fat-free mayonnaise
1 teaspoon ketchup

MAKES 1 SERVING

HG Alternative:
Love cheese? Slap a slice of fat-free American on the bottom half of your bun. The cheesed-up version has just 233 calories!

1. Burger King Whopper w/Cheese (990 calories and 64g fat!)
2. Dairy Queen 6-piece Chicken Strip Basket w/BBQ Hot Dip (1,330 calories and 61g fat!)
3. Jack in the Box Ultimate Cheeseburger (1,010 calories and 71g fat!)
4. Carl's Jr. Double Western Bacon Cheeseburger (970 calories and 53g fat!)
5. Dairy Queen ВЅ lb. FlameThrower GrillBurger (1,030 calories and 73g fat!)
6. Arby's Classic Italian Toasted Sub (827 calories and 45g fat!)
7. Taco Bell Grilled Stuft Burrito (680 calories and 30g fat!)
8. Hardee's Monster Thickburger (1,410 calories and 107g fat!)

perfect pepperoni pizzas
PER SERVING (2 mini pizzas): 190 calories, 3g fat, 859mg sodium, 25g carbs, 6.5g fiber, 2g sugars, 20g protein

Try chopping the pepperoni up into mini pieces. That way you'll feel like you're devouring 2 little pizza pies loaded with pepperoni!

Ingredients
1 light English muffin
Вј cup shredded fat-free mozzarella cheese
8 pieces (about ВЅ ounce) turkey pepperoni
2 tablespoons canned tomato sauce
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.

Directions
Preheat oven to 350 degrees.

Season tomato sauce, to taste, with any of the optional ingredients. Split English muffin in half and spread sauce on both halves.

Evenly sprinkle cheese over the 2 halves and then top with pepperoni. Place muffin halves on a baking pan sprayed lightly with nonstick spray and cook for 12 to 14 minutes.

Season as you would a regular slice of pie!

MAKES 1 SERVING

Slim Down Your Pizza Slice!
How to handle the real deal. .

Order it cheese-less (if you dare!).

Choose thin crust instead of thick and you'll save countless calories per slice!

Blot your pizza before chomping into it and you'll eliminate dozens of calories and plenty of fat.

Opt for veggie toppings instead of meats (and no, friedeggplant doesn't count!).

CHEW ON THIS:

Most fast-food restaurants have menus and nutritional information on their websites, so check those out and decide what you want before you go. Arming yourself with information is key to making good food choices.

swapcorn shrimp
PER SERVING (entire recipe): 180 calories, 2.5g fat, 346mg sodium, 27g carbs, 14g fiber, 0g sugars, 25g protein

These are fantastic eaten alone, with ketchup, or with a little cocktail sauce!

Ingredients
3 ounces raw peeled and deveined shrimp, tails removed
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Salt and black pepper, to taste

For the 411 on faux-frying with Fiber One, see page 113!

Directions
Preheat oven to 350 degrees.

Pour egg substitute into a bowl and set aside.

Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour crumbs into a plastic container that has an airtight lid (or into a sealable plastic bag). Add as much salt and black pepper as you like to the crumbs.