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

teaspoon) to the crumbs and mix well. Place crumbs in one small dish and egg substitute in another.

Sprinkle salt and black pepper evenly on both sides of the chicken. Then coat chicken on both sides—first with egg substitute and then with seasoned crumbs.

Place chicken on a baking pan sprayed with nonstick spray. Top chicken with a light mist of nonstick spray and then place in oven. Cook for 10 minutes.

Flip the chicken over and add another light mist of nonstick spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.

While the chicken is cooking, combine mayo, the remaining cayenne pepper, and the chili powder in a small bowl. Spread half of the mayo mixture on each half of the bun.

On the bun bottom, place chicken, tomato, and lettuce, and then top with the other half of the bun.

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

cup canned black beans 1 ounce ground-beef-style soy crumbles

Directions

Prepare crumbles according to package directions. Season crumbles to taste with salt and black pepper. Set aside.

Microwave tortilla until slightly warm. Layer ingredients in a long strip down the middle of the tortilla, starting with black beans and then adding crumbles, sour cream, lettuce, onions, cheese, and tomatoes.

Fold tortilla sides in first and then roll up from the bottom. Seven layers—all for you!

Ingredients

2 slices light bread (40 to 45 calories each with about 2g fiber per slice) 2 slices (about 1 ounce) extra-lean turkey bacon

Directions

Over medium heat, cook bacon strips in a pan sprayed with nonstick spray until crispy (about 5 minutes). Set aside.

Evenly spritz butter spray onto 1 side of each slice of bread, using 10 sprays per slice.

Top the unsprayed side of 1 slice of bread with a slice of cheese. Place bacon strips on top of cheese and cover with second slice of cheese. Next, top with the other bread slice (with the buttered side facing up).

Place sandwich in a heated pan sprayed with nonstick spray and cook over medium-low heat until bread is brown and toasty and cheese is nice and melty (1 to 2 minutes per side). Use a spatula to press down on the sandwich while it cooks.

Slice sandwich down the middle or diagonally, or just bite right into it!

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber) 2 ounces cooked boneless skinless lean chicken breast, sliced

Directions

Over medium heat, set tortilla in a pan lightly spritzed with nonstick spray. Arrange the cheese evenly on top and then place chicken strips and scallions on half of the tortilla.