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

Whole Wheat (or High Fiber) Pitas
Weight Watchers 100 % Whole Wheat Pita Pocket Bread
Western Bagel The Alternative Pita Bread

Light English Muffins
Weight Watchers English Muffins
Thomas' Light Multi-Grain English Muffins
Thomas' 10 °Calorie Original English Muffins
Western Bagel Alternative English Muffins

Low-Fat Flour Tortillas
La Tortilla Factory Whole Wheat Low-Carb/Low-Fat Tortillas (sometimes labeled Smart amp;
Delicious Low Carb High Fiber), large
Mission Carb Balance, Soft Taco Size
Tumaro's 8-inch Low in Carbs or Healthy Flour Tortillas

Boneless Skinless Lean Chicken Breast
Tyson Fresh Boneless, Skinless Chicken Breasts
Perdue Fit amp; Easy Boneless, Skinless Chicken Breasts

Fat-Free or Nearly Fat-Free Hot Dogs
Hebrew National 97 % Fat Free Beef Franks
Hoffy Extra Lean Beef Franks
Yves Meatless Hot Dogs or Tofu Dogs
Ball Park Fat Free Franks or Bun Size Smoked White Turkey Franks

Ground-Beef-Style or Sausage-Style Soy Crumbles
Boca Meatless Burgers (ground-beef style)
Morningstar Farms Meal Starters Grillers Recipe Crumbles (ground-beef style)
Morningstar Farms Meal Starters Sausage Style Recipe Crumbles

Veggie Burger Patties
Gardenburger Veggie Burgers
Morningstar Farms Garden Veggie Patties
Dr. Praeger's Veggie Burgers (blot the oil!)
Amy's Veggie Burgers

Low-Fat Turkey or Veggie Chili
Boca Meatless Chili (found in the freezer aisle)
Health Valley Chili (no-salt-added versions available!)
Dan Good Chili (recipe on page 122)

Extra-Lean Turkey Bacon
Jennie-O Extra Lean Turkey Bacon

Extra Lean Ground Turkey
Jennie-O Extra Lean Ground Turkey Breast
Butterball Extra Lean Ground Turkey Breast

Turkey Pepperoni
Hormel Turkey Pepperoni

Breaded-Chicken-Style Soy Patty
Boca Meatless Chik'n Patties Original
Morningstar Farms Chik Patties Original

Baked Tortilla Chips
Guiltless Gourmet Tortilla Chips
Baked! Tostitos

Rice Cakes/Mini Rice Cakes/Soy Crisps
Quaker Rice Snacks and Soy Crisps

Freeze-Dried Fruit
Gerber Organic Mini Fruits (found in the baby-food aisle)
Crispy Green Crispy Fruit (crispygreen.com)
Just Tomatoes, Etc. (justtomatoes.com)

Sugar-Free Maple Syrup
Cary's Sugar Free Syrup
Mrs. Butterworth's Sugar Free Syrup
Log Cabin Sugar Free Syrup
Joseph's Sugar Free Syrup

No-Calorie Sweetener Packets
Splenda No Calorie Sweetener

Sugar-Free Calorie-Free Syrup
Torani Sugar Free Syrup

Sugar-Free Powdered Drink Mix Packets
Crystal Light On The Go
Wyler's Light Singles to go!
Market Pantry single pouch sugar-free drink mix

Salad Dressing
Wish-Bone Salad Spritzers
Hidden Valley The Original Ranch Fat Free
Wish-Bone Light!
Litehouse Vinaigrettes (check labels for the low-calorie ones)

Nonstick Spray
Pam No-Stick Cooking Spray

Canned Brands We Love
S amp;W (low-calorie and low-sodium options)
Health Valley (fat-free, low-salt, and no-salt broth options)
Libby's (high-quality pure pumpkin)

Visit hungry-girl.com/book for updated versions of this list.

HG's TOP ATE Kitchen Essentials
This book is packed with simple recipes that anyone can make. The instructions are clear and easy, and you won't find words like «sift,» «blanch,» or «emulsify.» So you don't need any fancy cooking dictionary to help you. What you do need is a bunch of things that will help make your HG recipe endeavors easier. They are as follows:

1. Measuring cups.those little measuring cup sets definitely come in handy. one measuring cup will do, but those cute little sets are better (and they're cheap ).

2. A basic food scale.most of the ingredients are measured by cup, but occasionally certain ingredients require you to weigh your food. a simple scale—preferably digital—with weight measurements in both grams and ounces works best.

3. A very good blender.food processors are okay, but a good blender is exactly what you need to help you with the recipes in this book. (and blenders are super-easy to use and clean.)

4. Nice pots and pans.you don't necessarily need the most expensive or fancy bakeware, but you do need some functional pots and pans in a variety of sizes.

5. An electric mixer.you can easily find cheapie-cheap versions of this kitchen staple at any store that sells home appliances. no need to get one that's too fancy or pricey!

6. Measuring spoons. Never use regular serving spoons to measure ingredients for recipes. Sticking with actual measuring spoons is the only way to get accurate measurements and calorie counts.

7. Lots of nonstick cooking spray.never let your kitchen run out of this stuff. it's used in a huge number of hg recipes. keep extra cans on hand to be safe.

8. Good ice.wimpy ice is bad. old ice is worse. keep lots of large, fresh ice cubes on hand. do whatever it takes to make that happen. please!

Other things you may want to have on hand:cute glasses (for our drinks and cocktails), fun straws, lots of food-storage containers, and a george foreman grill (for grilling up all the chicken our recipes call for!).

chapter one

rise amp; dine breakfast

wake up. it's time to chew things.
Breakfast may be the most important meal of the day, but it can also be the most challenging. Who has time to think about what to eat in the morning—or the energy to prepare it? Ugh. Here's the deal: Skipping breakfast is a bad idea, and hitting the drive-thru can be an even worse one. The breakfasts in this chapter are very easy to make (really), and they're superdelicious. Try them out, and many of these will become staples in your life. Rise and dine!

yumtastic breakfast burrito
PER SERVING (1 burrito): 239 calories, 3g fat, 1,111mg sodium, 27g carbs, 9g fiber, 4g sugars, 29g protein