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

Make sure shrimp are as dry as possible (use a paper towel to soak up moisture). Place them in the dish with egg substitute and coat them thoroughly. Transfer shrimp to Fiber One container or bag and secure lid or seal bag. Then shake until shrimp are well coated.

Place shrimp on a baking dish sprayed with nonstick spray. Cook shrimp for 15 to 20 minutes, flipping them about halfway through, until outsides are crispy.

MAKES 1 SERVING

hot diggity chili dog
PER SERVING (1 chili dog): 109 calories, 1g fat, 632mg sodium, 17g carbs, 3.5g fiber, 3g sugars, 10g protein

Guilt-free chili dogs. . YES!!!!

Ingredients
1 fat-free or nearly fat-free hot dog (40 to 50 calories)
1 slice light bread (40 to 45 calories with about 2g fiber)
2 tablespoons low-fat turkey or veggie chili

Directions
Prepare the hot dog and chili according to package directions.

Place hot dog in the center of the bread slice and fold bread sides up around the dog.

Top with chili and, voilГ, you have your awesome chili dog!

MAKES 1 SERVING

For Weight Watchers
POINTSВ®
values and photos of all the recipes in this book, check out
hungry-girl.com/book
.

fiber-ific fried chicken strips
PER SERVING (8 strips): 277 calories, 3g fat, 696mg sodium, 26g carbs, 14g fiber, 0g sugars, 47g protein

Trust me, these chicken strips will quickly become a staple in your diet. (The serving size is huge, so feel free to save some for later!)

Ingredients
6 ounces raw skinless boneless lean chicken breast, cut into 8 strips
ВЅ cup Fiber One bran cereal (original)
Вј cup fat-free liquid egg substitute
Вј teaspoon garlic salt
Black pepper, to taste

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic salt and black pepper to crumbs. Place crumbs in one small dish and egg substitute in another.

Next, coat raw chicken—first with egg and then with crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of nonstick spray on top and place in the oven.

Cook for 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks crispy. Enjoy!

MAKES 1 SERVING

Secrets of Fiber-Frying!

The Fiber One Breadcrumb Breakdown

Master HG's recipes, and even create a few of your own. .

Have some fun with these recipes by swapping out the egg substitute (which merely helps the crumb coating stick to the chicken) with things like hot sauce, barbecue sauce, or fat-free salad dressings. Your food will pick up some flavor but not a lot of calories!

Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.

You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).

Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, Вј cup of the crumbs is equal to ВЅ cup of the cereal.

HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!

spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein

Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)

2 slices tomato

1 leaf romaine lettuce

Вј teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (