Swiss Muesli

High Fiber
Antioxidants
Serves 4

Calories 153, Fat 3g, Carbs 32g, Protein 4g

Pistachio nuts pack a whopping number of vitamins and minerals and are high in antioxidants. Because of their nutritional content and high fiber content, they are a great pick-me-up snack food.


1/2 c rolled oats
3/4 c warm water
1/4 c coarsely chopped pistachio nuts, roasted
2 apples, such as Fuji or Gala, peeled and grated or finely chopped
2 tbsp brown sugar
3/4 c nonfat vanilla yogurt
Juice of two lemons

Combine oats and warm water in a small mixing bowl and soak for about 15 minutes. Add the nuts, apples, brown sugar, yogurt, and lemon juice and mix well. Chill in the refrigerator for 20-30 minutes. Or serve warm by heating in a small quart boiler over low heat for about 3 minutes, stirring occasionally

Boost Your Metabolism Cookbook, p.35 by Chef Susan Irby, the Bikini Cheg with Rachel Laferriere, MS, MD.

Eggs Florentine over English Muffins

High Fiber, Superfood
Serves 2
Calories 260, Fat 10g, Carbs 31g, Protein 15g

2 whole wheat English Muffins, halved
4 eggs
8 ounces chopped frozen spinach
2 tbsp low-fat mayonnaise
sea salt and black pepper to taste
4 tsp shredded low-fat Monterey jack cheese

Whole grain English muffins are a metabolism-boosting option as they are high-fiber and will help regulate your digestive tract.

1. Preheat oven to 350F. Place muffin halves on a parchment paper-lined baking sheet. Crack one egg on each of four muffin halves. Bake for 10 minutes.
2. In a medium skillet over medium heat, add spinach and cook until warmed. Stir in mayonnaise, salt, and pepper and blend. Remove muffins from oven and top with spinach mixture. Add cheese and serve.

Boost Your Metabolism Cookbook, p.26 by Chef Susan Irby, the Bikini Cheg with Rachel Laferriere, MS, MD

So-Good Spinach Bites

Per serving (1/8 of recipe, about 3 spinach bites): 70 calories, 2g fat, 341mg sodium, 8.5g carbs, 2.5g fiber, 1g sugar, 4.5g protein

Ingredients
One 10-ounce packaged frozen chopped spinach, thawed and thoroughly patted dry
1/2 c finely chopped onion
1/4 c reduced-fat Parmesan-style grated topping
1/4 c fat-free liquid egg substitute
3 tbsp fat-free cream cheese, room temperature
1 tbsp light whipped butter or light buttery spread, room temperature
3/4 tsp chopped garlic
3/4 tsp italian seasoning
1/4 tsp salt
1/8 tsp black pepper
1/3 c Fiber One Original bran cereal

Directions

• Preheat oven to 350 degrees.
• In a large bowl, combine all ingredients except the cereal, and stir until completely mixed. Set aside.
• In a blender or food processor, grind cereal to a breadcrumb-like consistency. Add crumbs to the large bowl and mix until integrated.
• Prepare a baking sheet by lightly spraying it with a nonstick spray. Scoop out about 1 tbsp mixture, form it into a small ball with your hands, and place it on the sheet.
• Repeat with the rest of the mixture, yielding a total of about 18 balls.
• Bake in the oven for 20 minutes. Allow to cool slightly, and then have a ball (or several)!

Makes 6 servings

Hungry Girl 300 under 300, p.372-373 by Lisa Lillien

Very Veggie Bisque

Warning: cook time 4 hours or 7-8 hours!

Per serving (1/8 of recipe, 1 generous cup): 78 calories, 1g fat, 460mg sodium, 15g carbs, 2.5g fiber, 4.5g sugars, 4g protein

Ingredients
3 c chopped broccoli
2 c chopped cauliflower
2 c chopped zucchini or other summer squash
2 c sliced mushrooms
1 c chopped onion
1 medium russet potato (about 7 ounces), peeled and cubed
1 tbsp chopped garlic
3 c fat-free vegetable broth
1 c light plain soymilk
2 tbsp reduced-fat Parmesan-style grated topping
1/2 tsp salt, or more to taste
1/2 tsp black pepper
1/4 tsp ground thyme

Directions

• Add all ingredients to the crock pot along with 1 cup water. Mix well.
• Cover and cook on high for 4 hours or on low for 7 to 8 hours, until veggies are tender enough to puree.
• Allow to cool slightly. Working in batches, transfer soup to a blender and puree until smooth, transferring the pureed batches to a large bowl.
• Serve it up - reheating in the pot, if needed - and enjoy!

Makes 8 servings

Hungry Girl 300 under 300, p.314 by Lisa Lillien

Very Very Veggie Stew

Warning: cook time is 4 hours or 7 to 8 hours!

Per serving (1/8 of recipe, about 1 cup): 100 calories, 1g fat, 296mg sodium, 20g carbs, 6g fiber, 7g sugars, 4g protein

Ingredients
1 c canned chickpeas, drained and rinsed
1 eggplant, peeled and cut into 1/2-inch cubes
2 c coarsely chopped zucchini
1 c coarsely chopped carrot
1 c cubed butternut squash
1 c chopped onion
1 1/2 c fat-free vegetable broth
One 6-ounce can tomato paste
1 tbsp chopped garlic
1 tsp extra-virgin olive oil
1 tsp dried basil
1/3 tsp cinnamon
1/4 tsp salt, or more to taste
1/8 tsp parika
1/8 tsp ground ginger
1 no-calorie sweetener packet

Directions

• Place the chickpeas and all the veggies in the crock pot.
• In a bowl, combine broth, tomato paste, garlic, olive oil, basil, cinnamon, salt, paprika, ginger, and sweetener. Mix well and pour evenly over the contents of the crock pot. Gently stir to allow the sauce to coat the veggies.
• Cover and cook on high for about 4 hours or on low for 7 to 8 hours. If you like, add additional salt to taste. 

Makes 8 servings 

Hungry Girl 300 under 300, p.300-301 by Lisa Lillien

So-Good Grilled Veggie Panni

Per serving (entire recipe): 204 calories, 7.75g fat, 710mg sodium, 26.5g carbs, 6g fiber, 5.5g sugars, 12g sugars

Ingredients

1/4 c sliced zucchini
1/4 c sliced red bell pepper
1/4 c sliced onion
1/4 tsp Italian seasoning
1/8 tsp garlic powder
1/8 tsp salt
One 100-calorie flat sandwich bun
1 piece The Laughing Cow Mini Babybel Light cheese, Chopped
2 tsp light whipped butter or light buttery spread, room temperature, divided

Directions

• Bring a skillet or grill pan sprayed with nonstick spray to medium-high heat on the stove. Add zucchini, bell pepper, and onion, and sprinkle with seasonings. Stirring occasionally, cook until veggies have softened, 4 to 5 minutes. Remove from heat and set aside.
• Split bun in half, and lay the halves flat, split sides up. Evenly top one half with cooked veggies and chopped cheese. Place the other half on top, split side down. Spread 1 tsp butter over the upward-facing side of the bun. 
• Place sandwich in the skillet/pan with the buttered side down. Evenly spread remaining 1 tsp butter over the upward-facing side of the bun. Bring skillet/pan back to medium-high heat. 
• Using a spatula, press down gently but firmly to seal the sandwich. Cook until lightly browned, 2 to 3 minutes per side, flipping carefully and pressing down with the spatula to seal.

Makes 1 serving

Hungry Girl 300 under 300, p.280-281 by Lisa Lillien

The Great Greek Pizza

Per serving (entire recipe): 277 calories, 4.75g fat, 990mg sodium, 38g carbs, 8.5g fiber, 4.5g sugars, 19g protein

Ingredients

1/2 c chopped spinach, thawed from frozen, squeezed dry
2 tbsp crumbled fat-free feta cheese
1/2 tsp crushed garlic
1 stick light string cheese
1 whole-wheat or high-fiber pita
3 tbsp canned crushed tomatoes
2 thin slices red onion, rings separated and halved
1 tbsp sliced black olives
4 slices plum tomato
dash dried oregano or 1/4 tsp fresh oregano
Optional: salt and black pepper


Directions

• Preheat oven to 375 degrees
• In a medium bowl, combine spinach, feta cheese, and garlic. Mix well and set aside.
• Break string cheese into thirds and place in a blender or food processor - blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and chopped roughly.) Set aside.
• Spray a baking sheet with nonstick spray, and lay pita in center. Spread crushed tomatoes over the pita, leaving a 1/2-inch border around the edge. Evenly top with spinach-feta mixture, and then cover with shredded/grated string cheese.
• Place onion, olive, and tomato slices on top of you "pizza," and sprinkle with oregano. 
• Bake in the oven for 8 to 10 minutes, until pizza is hot and string cheese has melted.
• If you like, season to taste with salt and pepper. Cut into wedges, and enjoy!

Makes 1 serving

Hungry Girl 300 under 300, p.268-269 by Lisa Lillien

Grilled Greek Pizza Minis

Per serving (1/2 of recipe, 4 mini pizzas): 116 calories, 2.5g fat, 430mg sodium, 16g carbs, 3g fiber, 3g sugars, 9g protein.

Ingredients

1/2 c chopped mushrooms
1/2 c chopped green bell pepper
1/4 c chopped onion
1/4 c canned crushed tomatoes
1/4 tsp chopped garlic
1/8 tsp garlic powder
1/8 tsp oregano
dash black pepper
1 piece lavash bread with about 100 calories
1/3 crumbled fat-free feta cheese
2 tbsp sliced black olives

Directions

• In a microwave-safe bowl, combine mushrooms, bell pepper, and onion with 2 tablespoons of water. Cover the microwave for 1 minute, or until veggies are soft. Set aside.
• To make the sauce, in another bowl, combine tomatoes, garlic, and all the seasonings. Mix well and set aside.
• Bring a grill or grill pan with nonstick spray to medium heat. Lay lavash breat flat and grill until slighly crispy, 3 to 4 minutes.
• Carefully flip lavash bread and sprinkle with cheese. Top lavash with sauce in evenly spaced spoonfuls. Once cheese and sauce are hot, about 2 minutes, evenly top with veggies and olives.
• Continue to grill until cheese has melted, about 3 minutes.
• Carefully remove from grill, slice into 8 pizza minis, and enjoy!

Makes 2 servings

Hungry Girl 300 under 300, p.258-259 by Lisa Lillien

Lean 'N Green Fruity Tuna Bowl

Per serving (entire recipe): 295 calories, 6g fat, 616mg sodium, 22.5g carbs, 5g fiber, 14.5 sugars, 37g protein

Ingredients

One 5-ounce raw sushi-grade ahi or yellowfin tuna steak
1/8 tsp salt
1/8 tsp black pepper
4 c mixed field greens
1/2 c thinly sliced seedless or seeded cucumber
1/4 c sliced strawberries
1/4 c red grapes, halved
1 1/2 tbsp thinly sliced almonds
1 tbsp orange juice
1 tbsp seasoned rice vinegar

Directions

• Bring a skillet sprayed with nonstick spray to medium-high heat on stove. Season tuna steak with salt and pepper and add to the skillet. Cook until evenly seared on the outside and cooked through to your liking, at least 2 minutes per side. Set aside.
• Place field greens on a large plate or a large bowl and evenly top with cucumber, strawberries, grapes, and almonds. Set aside.
• To make the dressing, combine orange juice with vinegar in a small bowl. Mix well and set aside.
• Slice tuna steak and add to the salad. Drizzle the dressing over the salad and enjoy!

Makes 1 serving

Hungry Girl 300 under 300, p.143 by Lisa Lillien

Fluffy-Good Zucchini Nut Muffins

Per serving (1/9th of recipe, 1 muffin): 147 calories, 3.5g fat, 246mg sodium, 25g carbs, 2.5g fiber, 7g sugar, 4.5g protein

Ingredients

1 c whole-wheat flour
1/2 c all-purpose flour
2/3 c Splenda No Calorie Sweetener (granulated)
1/3 c brown sugar (not packed)
1 1/2 tsp baking powder
1 tsp cinnamon
1/2 tsp ground nutmeg
1/2 tsp salt
1 1/2 c shredded zucchini (about 1 large zucchini)
1/2 c fat-free liquid egg substitute
1/2 c no-sugar-added applesauce
3 tbsp light whipped butter or light buttery spread, room temperature
1 tsp vanilla extract
3 tbsp crushed walnuts, divided

Directions

• Preheat oven to 350 degrees
• In a large bowl, combine both types of flour, Splenda, brown sugar, baking powder, cinnamon, nutmeg, and salt. Set aside. 
• In a medium bowl, mix together zucchini, egg substitute, applesauce, butter, and vanilla extract. Slowly add this mixture to the first bowl, and stir until thoroughly blended. Mix half the crushed walnuts (1 1/2 tbsp) into the batter.
• Line 9 cups of a 12-cup muffin pan with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 9 cups. Top each with a sprinkling of the remaining 1 1/2 tbsp crushed walnuts.
• Bake in the oven for 20 to 25 minutes, until a toothpick poked into the center of a muffin comes out clean. Let cool then enjoy!

Makes 9 servings

Hungry Girl 300 under 300, p.96-97 by Lisa Lillien

I wouldn't use Splenda personally, but you can easily find a more natural sugar replacement. Or just replace the Splenda with regular granulated sugar and each muffin will have 196 calories, 38g carbs, 22g of sugars.

Strawberry short stack

Per serving: (entire recipe, 2 pancakes with filling): 289 calories, 1.75g fat, 471mg sodium, 60.5g carbs, 7.5g fiber, 7g sugars, 14g protein.

Ingredients
1/3 c whole-wheat flour
2 tbsp old-fashioned oats (not instant)
1/2 tsp baking powder
1 no-calorie sweetner packet
dash salt
1/4 c fat-free liquid egg substitute
1 tbsp light vanilla soymilk (or coconut milk)
2 tbsp sugar-free strawberry preserves
1/2 c sliced strawberries
1/4 c cool whipp free, thawed
optional toppings: fat free reddi-wip, sugar-free pancake syrup

Directions

• To make the batter, combine flour, oats, baking powder, sweetener, and salt in a bowl. Add egg substitute, soymilk, and 2 tbsp water. Mix well and set aside.
• Place preserves in a mircowave-safe bowl and nuke for 20 seconds, until softened and warm. Stir into batter until thoroughly integrated
• Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add half the batter to form a large pancake. Cook for 2 to 3 minutes, until pancake begins to bubble and is solid enough to flip. Gently flip and cook for an additional 1 to 2 minutes, until both sides are lightly browned and inside is cooked through. Plate your pancake and set aside.
• Remove skillet from heat, re-spray, and return to medium-high heat. Repeat with remaining batter to make a second pancake, and then set aside as well.
• While pancakes cool slightly, combine strawberries with Cool Whip in a bowl and lightly stir. Spoon this mixture evenly over one pancake, and then place the second pancake lightly on top. 
• If you like, add a squirt of Reddi-wip and a drizzle of pancake syrup. 

Makes 1 serving

Hungry Girl 300 under 300, p.74-75 by Lisa Lillien

Super-Sized Berry-nana Oatmeal Parfait

Per serving: (entire recipe): 285 calories, 4.6g fat, 359mg sodium, 54g carbs, 6.5g fiber, 21.5g sugars, 9g protein

Oatmeal:
1/3 c old-fashioned oats
3/4 c unsweetened vanilla almond breeze
1 no-calorie sweetner packet
1/8 tsp cinnamon
1/8 tsp vanilla extract
dash salt

Parfait:
1//2 c fat-free vanilla yogurt
1/2 c sliced strawberries
1/2 banana, sliced

1. Combine all ingredients for oatmeal in a small nonstick pot on the stove. Add 3/4 c water and mix well. Bring to a boil, and then reduce to a simmer. Cook for about 9 minutes, stirring often, until somewhat thick and creamy. (It will thicken more upon chilling.)
2. Allow to cool slightly. Transfer to a bowl, cover, and refrigerate until chilled, at least 1 1/2 hours.
3. Stir oatmeal thoroughly until uniform in texture. Spoon half of the oatmeal into a glass, and top with 1/4 c yogurt, 1/4 c sliced strawberries, and 1/4 sliced banana. Repeat with remaining oatmeal, yogurt, strawberries, and banana. 

Serve & enjoy

Makes 1 serving

Source: Hungry Girl 300 under 300 by Lisa Lillien

Gluten-Free Old-Fashioned Cake Doughtnuts

A doughtnut pan is a rectangular pan with six doughnut-shaped depressions.

3/4 c GEMS flour
1/2 c brown rice flour
1/4 c bean flour (preferably white)
1/4 tsp guar gum
1/3 c granulated sugar
1 Tbsp baking powder
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp salt
2 Tbsp melted butter
2/3 c milk
1 tsp vanilla extract

1. Preheat oven to 325F. Lightly grease doughnut pan.
2. In mixing bowl combine. GEMS flour, rice flour, bean flour, guar gum, sugar, baking powder, cinnamon, nutmeg and salt. 
3. In separate bowl blend butter, milk and vanilla. Add to dry ingredients and beat until blended.
4. Fill each doughnut depression with 1/3 c batter. Bake 15 minutes. 
5. To sugar-coat: shake warm doughnuts, one at a time, in a paper bag with 1/4 c granulated sugar and 1/8 tsp cinnamon. Alternatively, sprinkle generously with icing sugar just prior to serving.

Yield: 6 doughnuts
Egg Free

Source: gems of gluten-free baking by Wendy Turnbull