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

Ingredients
3 cups chopped romaine lettuce

Вј cup shredded fat-free cheddar cheese
2 tablespoons fat-free sour cream
1 tablespoon chopped or sliced black olives
6 baked tortilla chips, crushed
Вј teaspoon taco seasoning mix, dry

Directions
Prepare chili as directed on package. Set aside.

Place lettuce in a large bowl. Top with tomatoes. Add chili and cheese.

Top with olives and sour cream. Then finish off by adding crushed tortilla chips and sprinkling taco seasoning on top.

MAKES 1 SERVING

buffalo chicken choppity chop
PER SERVING (1 salad): 192 calories, 3g fat, 848mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein

To make this salad taste exactly like buffalo wings, you need to use original Frank's RedHot. If you substitute another hot sauce, you may not get the same result. Just a friendly little warning. .

Ingredients
3 cups chopped romaine lettuce
3 ounces cooked boneless skinless lean chicken breast, chopped 1 tablespoon Frank's RedHot Original Cayenne Pepper Sauce 1 tablespoon reduced-fat Parmesan-style grated topping ВЅ cup chopped carrots
Вј cup chopped celery

MAKES 1 SERVING

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

crazy-delicious cobby chop
PER SERVING (1 salad): 223 calories, 3g fat, 565mg sodium, 16g carbs, 6.5g fiber, 8g sugars, 36g protein

Place lettuce in a large bowl.

Add your chopped ingredients by placing them on top of the lettuce in individual rows in this order: turkey bacon, cheese, asparagus, chicken, tomatoes, egg white, and beets.

Sprinkle the scallions on top and enjoy!

MAKES 1 SERVING

retro-rific chopped chef salad
PER SERVING (1 salad): 220 calories, 5.5g fat, 943mg sodium, 15g carbs, 4g fiber, 7g sugars, 29g protein

I remember eating chef salad as a child, thinking it was the world's healthiest lunch. Boy was I wrong. But this version is completely guilt-free and delicious. And the calories are so low you can splurge with a little Thousand Island dressing, but stick with the low-fat kind!

Ingredients
3 cups chopped romaine lettuce
1 ounce cooked skinless lean turkey breast, chopped
1 ounce cooked roast beef, chopped
1 ounce cooked ham, chopped
1 Roma tomato, chopped
ВЅ medium cucumber, chopped
1 slice fat-free American cheese, chopped

Directions
Throw all the ingredients in a large bowl, toss, and then serve. Yum.

MAKES 1 SERVING

Salads: Friend or Foe?

See how your favorites stack up. .
Chinese Chicken Salad—885 calories, 50g fat
Taco Salad w/Tortilla Shell—810 calories, 48g fat
Chef Salad—500 calories, 35g fat
Chicken Caesar Salad—775 calories, 56g fat
Cobb Salad—615 calories, 41g fat
Nutritional information based on averages (dressing included).
hacked 'n whacked santa fe shrimp supreme
PER SERVING (1 salad with dressing): 380 calories, 4g fat, 825mg sodium, 62g carbs, 11.5g fiber, 16g sugars, 28g protein

Ingredients
For Salad
3 cups chopped romaine lettuce
3 ounces cooked shrimp
1 small corn tortilla
ВЅ cup grape tomatoes, halved
ВЅ cup chopped red onions ВЅ cup chopped bell peppers (any color) Вј cup canned black beans, rinsed and drained
Вј cup canned sweet corn kernels, drained
1 tablespoon white wine vinegar
1 tablespoon lime juice
1 no-calorie sweetener packet
Вј teaspoon taco seasoning mix, dry
Optional: 1 tablespoon chopped cilantro
For Dressing
3 tablespoons fat-free ranch dressing
1ВЅ teaspoons tomato paste
Вј teaspoon taco seasoning mix, dry

Directions
Preheat oven to 400 degrees.

Cut tortilla into matchstick-sized strips. Lightly spray a small baking pan with nonstick spray, and place strips in the center of the pan.

Sprinkle Вј teaspoon of taco seasoning over tortilla strips, and carefully toss them to evenly distribute seasoning. Spread strips out on the pan, place in the oven, and cook for 5 to 7 minutes, until strips look crispy. Remove strips, and set aside.