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Video: 3 ‘Hungry Girl’ meals to help you lose weight

TODAY recipes
updated 5/7/2014 8:07:01 AM ET 2014-05-07T12:07:01

Recipe: Egg scramble & bun

Ingredients
  • One 100-calorie flat sandwich bun or light English muffin
  • 1 tbsp. light whipped butter or light buttery spread
  • 3/4 cup egg whites or fat-free liquid egg substitute

  • 1/4 cup chopped tomato or 2 large tomato slices
  • Garlic powder, onion powder, black pepper (optional)
Preparation

Toast bun/muffin halves and spread with butter. In a large microwave-safe mug sprayed with nonstick spray, microwave egg whites/substitute for 1 1/2 minutes.

Stir and microwave for 1 minute, or until set. Or just scramble in a skillet sprayed with nonstick spray.

Top with chopped tomato or enjoy with tomato slices. Serve with berries.

Calories: 314

Recipe: Ginormous salad with chicken

Ingredients
  • 4 cups chopped romaine or iceberg lettuce

  • 4 oz. cooked and chopped skinless chicken breast
  • 1 cup sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies
  • 1 cup cucumber, mushrooms and/or other high-volume veggies
  • 1/4 cup canned black beans, garbanzo beans/chickpeas, or kidney beans, drained and rinsed

  • 2 tbsp. vinegar (balsamic, red wine, white wine, rice, or cider)

  • 1 tsp. extra-virgin olive oil or grapeseed oil
Preparation

In a large bowl, combine all ingredients except vinegar and oil. Whisk vinegar with oil. Drizzle over salad, or serve it on the side!

HG Alternative: Instead of vinegar, whisk the oil with 1 serving (3 to 4 tbsp.) Sweet 'n Tangy Tomato Dressing, Creamy Cilantro Dressing, or Creamy Balsamic Dressing. Sodium count will vary.

Another HG Alternative: Replace both the vinegar and the oil with 65 calories' worth of bottled dressing, preferably made with olive oil. Look for options with 150mg sodium or less.

Calories: 341 calories

Recipe: Chicken parm with saucy pasta swap

Ingredients
  • 1/2 cup canned crushed tomatoes with basil
  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 3 cups bagged broccoli cole slaw
  • 1/4 cup Fiber One Original bran cereal, finely crushed
  • 1 tsp Italian seasoning
  • 2 tbsps egg whites or fat-free liquid egg substitute
  • One 4-oz. raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
  • 3 tbsps shredded part-skim mozzarella cheese
Preparation

Season tomatoes with 1/8 tsp. garlic powder and 1/8 tsp. onion powder (or more to taste).

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and 1/2 cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes. Transfer to a microwave-safe bowl, stir in 3/4ths of the seasoned tomatoes, and cover to keep warm.

In a wide bowl, mix crushed cereal with Italian seasoning, remaining 1/8 tsp. garlic powder and remaining 1/8 tsp. onion powder. Place egg whites or substitute in another wide bowl. Coat chicken with egg, shake to remove excess, and coat with crumbs.

Re-spray skillet and return to medium heat. Cook chicken for 5 minutes per side, or until cooked through. Top chicken with remaining tomatoes and sprinkle with cheese. Cover and cook for 2 minutes, or until cheese has melted. If needed, reheat saucy slaw in the microwave.

HG Alternative: Save time by steaming the slaw. Place it in a microwave-safe bowl with 2 tbsp. water. Cover and microwave for 3 minutes, or until soft. Drain excess liquid. Stir in the seasoned tomatoes, and microwave for 1 minute, or until hot. Cover to keep warm! 

Calories: 352 calories

Recipe: Chocolate-chip stuffed strawberries

Ingredients
  • 5 large strawberries

  • 2 tbsps light/low-fat ricotta cheese

  • 1 no-calorie sweetener packet

  • 1 drop vanilla extract

  • 1 1/2 tsp mini semi-sweet chocolate chips
Preparation

Slice the stem ends off the strawberries, about 1/2 inch, revealing an opening in each berry. Use a narrow spoon to remove about half of the flesh inside each berry, allowing room for filling.

In a small bowl, mix ricotta, sweetener, and vanilla extract until uniform.

Spoon ricotta mixture into a bottom corner of a plastic bag; snip off the tip of that corner to create a small hole, and pipe the mixture through the hole into the strawberries. Top with chocolate chips.

Calories: 96 calories

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