Americans spend over 120 billion dollars on fast food every year (probably because it tastes good and is convenient). Well, the swaps in this chapter are not only delicious, they're also easy to make. And making better-for-you junk food is really fun (yeah, we're dorks!). There's nothing quite like that "Eureka!" feeling you get when you discover a brilliant way to turn some high-cal, fatty dish into something healthy. This chapter contains a bunch of recipes that feature HG's famous Fiber One "breadcrumbs." They can literally help you turn almost any deep-fried item into something baked, crunchy, and good for you. You'll also find guilt-free swaps for nachos, fries, giant burgers, pizza, and more . . .
PER SERVING (1 bowl): 288 calories, 6.5g fat, 967mg sodium, 43g carbs, 5g fiber, 7g sugars, 18g protein |
Ingredients1 breaded-chicken-style soy patty
1 cup peeled and cubed butternut squash
¼ cup fat-free chicken gravy, heated
1 ounce fat-free milk
2 tablespoons canned sweet corn kernels, heated
2 tablespoons shredded fat-free cheese (cheddar or American) Salt and black pepper, to taste
For the 411 on getting perfectly cubed squash, take a peek at "Butternut Squash Basics" on page 279! |
DirectionsIn a covered dish, microwave butternut squash pieces with ¼ cup of water for 4 to 6 minutes or until tender. Drain excess water and then mash squash with the milk. Season to taste with salt and black pepper.
Place mashed squash in a medium bowl. Next, sprinkle corn over the squash.
Prepare "chicken" patty according to package directions, in the microwave or in a pan with nonstick spray, and then cut into small pieces.
Place patty pieces on top of the corn-topped squash. Drizzle with gravy. Top with shredded cheese and enjoy!
MAKES 1 SERVING
PER SERVING (1/6 th of recipe): 216 calories, 3.5g fat, 671mg sodium, 36g carbs, 4g fiber, 3g sugars, 13g protein |
These nachos are soooo good. And the cheese sauce can be used in tons of other recipes, too. Don't forget that!
IngredientsOne 7-ounce bag baked tortilla chips
1 cup low-fat turkey or veggie chili
¾ cup salsa
½ cup light soymilk
3 ounces fat-free block cheddar cheese
1 wedge The Laughing Cow Light Original Swiss cheese
2 tablespoons fat-free cream cheese
2 tablespoons fat-free sour cream
DirectionsPlace all three cheeses in a saucepan with the soymilk. Heat over low heat, stirring occasionally. Continue until all cheeses have melted and your cheese sauce is thoroughly mixed and hot.
Prepare chili according to package directions. Microwave chips in a bowl until warm and then spread them out on a large platter.
Pour your cheese sauce over the chips. Top with chili. Spoon salsa and sour cream on top and, voilà, your nachos are ready!
MAKES 6 SERVINGS
For a pic of this recipe, see the photo insert. Yay!
PER SERVING (½ of recipe): 125 calories, 0.5g fat, 158mg sodium, 33g carbs, 3g fiber, 6g sugars, 3g protein |
Warning: You may become addicted to these fries and find yourself making them daily once you try 'em!
Ingredients1 medium butternut squash (about 2 pounds—large enough to yield 20 ounces uncooked flesh)
teaspoon kosher salt
DirectionsPreheat oven to 425 degrees.
Use a sharp knife to remove the ends of the squash. Cut squash in half widthwise (making it easier to manage) and then peel squash halves using a vegetable peeler or a knife. Cut squash in half lengthwise and then scoop out all seeds.
Next, cut squash into French fry shapes. Use a crinkle cutter to make authentic-looking crinkle-cut fries (they'll taste great any way you slice 'em, though). Using a paper towel, pat squash pieces firmly to absorb any excess moisture.
Place squash in a bowl, add a light mist of nonstick spray, and sprinkle with salt. Toss squash to evenly distribute salt and then transfer to a large baking pan sprayed with nonstick spray. Use 2 pans if needed. Squash pieces should lie flat in the pan.
Place pan(s) in the oven and bake for 40 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy.
MAKES 2 SERVINGS
HG Tip:Serve with ketchup, mustard, sugar-free maple syrup, or however else you enjoy regular fries or sweet potato fries! For b-nut squash cooking tips (and more squash-tastic recipes), visit the butternut squash section of the "Fun With . . ." chapter on page 276! |
HG SHOCKER! |
An average 6-ounce serving of French fries contains about 500 calories and 25 grams of fat. But a 6-ounce potato only contains about 130 calories and virtually no fat. That means when you order up those fries, you're ingesting more than 350 calories and about 25 fat grams of pure oil! Eww . . . |
PER SERVING (4 pieces): 157 calories, 1g fat, 271mg sodium, 28g carbs, 4.5g fiber, 1g sugars, 10g protein |
Ingredients3 medium (8-ounce) baking potatoes
½ cup shredded fat-free cheddar cheese
2 tablespoons imitation bacon bits
Optional toppings: chopped scallions, fat-free sour cream, salsa
DirectionsPreheat oven to 375 degrees.
Pierce potatoes several times with a fork. Place potatoes on a microwave-safe plate. Microwave for 4 minutes.
Turn potatoes over and return them to microwave for 4 more minutes. Allow them to cool for a few minutes.
Cut potatoes in half lengthwise. Using a fork, gently scrape out the bulk of the flesh. Place the empty potato shells on a baking dish spritzed with nonstick spray. Place dish in the oven and cook for 8 to 10 minutes, depending on how crispy you like your potato skins.
Evenly distribute cheese and bacon bits on top of potato skins. Return skins to the oven until the cheese has melted.
Cut each potato skin in half. If desired, top with scallions and serve with sour cream and/or salsa.
MAKES 3 SERVINGS
Junk Food Face Off!
In this corner . . . |
Onion Rings vs. French Fries |
1 medium order of onion rings (about 4.5 ounces) = 450 calories and 25g fat |
1 medium order of French fries (about 5 ounces) = 415 calories and 19g fat |
Ounce for ounce, onion rings have about 20 percent more calories than French fries and nearly 35 percent more fat!!!! |
Milkshake vs. Ice Cream Float |
1 vanilla milkshake = 670 calories and 27g fat |
1 ice cream float made with vanilla ice cream = 360 calories and 14g fat |
An ice cream float clocks in with 310 fewer calories and saves you 13 grams of fat! Order it made with diet soda instead of regular and you'll save another 140 calories! |
Hamburger vs. Fish Sandwich |
1 fast-food regular hamburger = 280 calories and 10g fat |
1 fast-food fried fish sandwich = 500 calories and 23g fat |
Surprise . . . That fishy fried sandwich contains more than twice the fat of the burger, and it's loaded with a lot more calories, too! |
Pretzels vs. Potato Chips |
1 ounce pretzels = 110 calories and 1g fat |
1 ounce potato chips = 155 calories and 10g fat |
Choosing chips over pretzels can be a fat-astrophe, as chips typically have ten times as much fat! |
Nutritional information based on averages.
PER SERVING (entire recipe): 153 calories, 1g fat, 379mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein |
Using Fiber One as a low-cal, high-fiber way to fake-fry is one of the greatest ideas I've ever had. I roll pretty much everything in F1 "breadcrumbs" and bake it. IT ROCKS!!!
Ingredients1 large onion
½ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
Dash of salt
Optional: additional salt, black pepper, oregano, garlic powder, onion powder, etc.
For the 411 on faux-frying with Fiber One, see page 113! |
DirectionsPreheat oven to 375 degrees.
Cut the ends off of the onion, and remove the outer layer. Cut onion into ½-inch-wide slices, and separate into rings.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Pour Fiber One "breadcrumbs" into a small dish and mix in salt, and any optional spices you like.
Next, fill a small bowl (just large enough for onion rings to fit in) with egg substitute. One by one, coat each ring first in egg and then in the "breadcrumbs" (give each ring a shake after the egg bath).
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
For a pic of this recipe, see the photo insert. Yay!
CHEW ON THIS:
An average order of onion rings at a fast-food joint contains 450 calories and 25 grams of fat. An average onion contains 50 calories and no fat. |
PER SERVING (1 sandwich): 202 calories, 2.5g fat, 789mg sodium, 32g carbs, 6g fiber, 6g sugars, 17g protein |
Ingredients1 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
DirectionsPrepare patty per package instructions, using nonstick spray or nothing at all. Toast bun, if desired.
Place patty on the bun's bottom half and then top with tomato, onion, lettuce, and pickle slices.
On the top half of the bun, smear on mayo and ketchup. Put two halves together and enjoy!
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! |
For a pic of this recipe, see the photo insert. Yay!
TOP ATE Drive-Thru Disasters Drive right past these calorie-clogged, fat-happy food freaks . . . 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 ½ 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!) |
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!
Ingredients1 light English muffin
¼ cup shredded fat-free mozzarella cheese
8 pieces (about ½ ounce) turkey pepperoni
2 tablespoons canned tomato sauce
Optional: salt, black pepper, oregano, garlic powder, onion powder, red pepper flakes, etc.
DirectionsPreheat 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 . . .
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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. |
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!
Ingredients3 ounces raw peeled and deveined shrimp, tails removed
½ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
Salt and black pepper, to taste
For the 411 on faux-frying with Fiber One, see page 113! |
DirectionsPreheat 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.
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
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!!!!
Ingredients1 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
DirectionsPrepare 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, voilà, you have your awesome chili dog!
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book. |
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!)
Ingredients6 ounces raw skinless boneless lean chicken breast, cut into 8 strips
½ cup Fiber One bran cereal (original)
¼ cup fat-free liquid egg substitute
¼ teaspoon garlic salt
Black pepper, to taste
DirectionsPreheat 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 . . . |
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PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein |
Ingredients3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)
cup Fiber One bran cereal (original)
2 tablespoons fat-free mayonnaise
2 slices tomato
1 leaf romaine lettuce
¼ teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder
DirectionsPreheat oven to 375 degrees.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper ( 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.
MAKES 1 SERVING
So you decide to do some late-night snacking . . . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to: |
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Times based on estimates for a 150-pound woman.
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein |
Ingredients1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
cup canned black beans
1 ounce ground-beef-style soy crumbles
½ cup chopped iceberg lettuce
¼ cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese (Monterey Jack or cheddar) Salt and black pepper, to taste
DirectionsPrepare 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!
MAKES 1 SERVING
This is one super-stuffed burrito! You may want to revisit "Wrap It Up Right!", our tortilla tutorial on page 79, to freshen up on the basics of building the best burritos! |
HG SHOCKER! |
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Think salads are a safe selection at the drive-thru? Guess again. Taco Bell's Fiesta Taco Salad, with 840 calories and 45 fat grams, is pretty much the worst thing on the menu! And just a serving of the honey mustard dressing alone at Burger King contains 270 calories and 23 grams of fat! |
Order it cheese-less (if you dare!).
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!
