COMFORT FOODS
Everyone LOVES comfort food. These HG-ified favorites are SO decadent. Prepare yourself for INSANE deliciousness …
A totally unique and incredibly delicious recipe that’ll kick any fast-food craving to the curb!
YOU’LL NEED:
large microwave-safe bowl, skillet and nonstick spray or microwave-safe plate, 4 parfait glasses
PREP:
15 minutes
COOK:
15 minutes
PER SERVING (¼th of recipe, 1 parfait): 168 calories, 1.5g fat, 634mg sodium, 29g carbs, 3.25g fiber, 4g sugars, 10g protein
Ingredients
1
cups instant mashed potato flakes
¼ teaspoon onion powder
¼ teaspoon salt
¼ cup fat-free sour cream
2 frozen meatless hamburger-style patties
with about 100 calories each
2 slices fat-free American cheese, broken
into small pieces
½ cup chopped tomatoes
¼ cup chopped onion
4 teaspoons ketchup
4 hamburger dill pickle chips
cups instant mashed potato flakes ¼ teaspoon onion powder
¼ teaspoon salt
¼ cup fat-free sour cream
2 frozen meatless hamburger-style patties
with about 100 calories each
2 slices fat-free American cheese, broken
into small pieces
½ cup chopped tomatoes
¼ cup chopped onion
4 teaspoons ketchup
4 hamburger dill pickle chips
Directions
In a large microwave-safe bowl, combine potato flakes, onion powder, salt, and 2
cups water. Stir until completely moistened. Cover and microwave for 4 minutes, or until hot.
cups water. Stir until completely moistened. Cover and microwave for 4 minutes, or until hot.Once cool enough to handle, add sour cream and stir until blended and smooth. Re-cover to keep hot and set aside.
Prepare burger patties on the stove in a skillet sprayed with nonstick spray or on a microwave-safe plate in the microwave. (Refer to package instructions for exact temperature and time.) Once cool enough to handle, chop well. Set aside.
Scoop about 
cup potatoes into each of 4 parfait glasses. Evenly distribute chopped burger patties among the glasses, followed by cheese pieces.
cup potatoes into each of 4 parfait glasses. Evenly distribute chopped burger patties among the glasses, followed by cheese pieces.Evenly distribute remaining mashed potatoes among the glasses, followed by tomatoes and onion. Top each with 1 teaspoon ketchup and a pickle chip. Enjoy!
MAKES 4 SERVINGS
These pockets are packed with pot pie goodness. They’re hard to resist, but why would ANYONE want to resist ’em?
YOU’LL NEED:
2 small bowls, large bowl, large baking sheet, aluminum foil (optional), nonstick spray
PREP:
30 minutes
COOK:
20 minutes
PER SERVING (
th of recipe, 1 pocket): 119 calories, 1.25g fat, 280mg sodium, 17g carbs, 1g fiber, 1.5g sugars, 10g protein
th of recipe, 1 pocket): 119 calories, 1.25g fat, 280mg sodium, 17g carbs, 1g fiber, 1.5g sugars, 10g proteinIngredients
1 teaspoon cornstarch
One 10.75-ounce can 98% fat-free cream
of celery condensed soup
2 cups frozen bite-sized mixed veggies
(like diced carrots, peas, corn, etc.)
12 ounces cooked and finely chopped
skinless lean chicken breast
12 large square egg roll wrappers (found in
the refrigerated section of the supermarket
with the other Asian items)
Optional: salt and black pepper
One 10.75-ounce can 98% fat-free cream
of celery condensed soup
2 cups frozen bite-sized mixed veggies
(like diced carrots, peas, corn, etc.)
12 ounces cooked and finely chopped
skinless lean chicken breast
12 large square egg roll wrappers (found in
the refrigerated section of the supermarket
with the other Asian items)
Optional: salt and black pepper
Directions
Preheat oven to 350 degrees.
In a small bowl, mix cornstarch thoroughly with 1 teaspoon cold water. In a large bowl, combine cornstarch mixture with soup, and mix thoroughly. Add veggies and chicken, mix well, and then season to taste with salt and pepper, if you like. This is your filling. Set aside.
On a large dry surface, lay out three egg roll wrappers. Set out a small bowl of water, dip your finger into it, and then run your finger along all of the wrapper edges—repeat this as needed while preparing your pockets, to help keep them sealed.
Starting about ½ inch from the bottom, place about 
cup filling along the bottom half of each wrapper, leaving a ½-inch border on both sides. Fold the top half of each wrapper over, so that the top edge meets the bottom—the mixture should be completely encased with a ½-inch border on three sides. Dab each border with water, and fold each inward about ¼ inch to lightly seal all sides. Press firmly along the borders with the prongs of a fork to seal completely.
cup filling along the bottom half of each wrapper, leaving a ½-inch border on both sides. Fold the top half of each wrapper over, so that the top edge meets the bottom—the mixture should be completely encased with a ½-inch border on three sides. Dab each border with water, and fold each inward about ¼ inch to lightly seal all sides. Press firmly along the borders with the prongs of a fork to seal completely.Line a large baking sheet with foil and/or spray with nonstick spray. Using a large spatula, carefully transfer the pockets to the baking sheet. Repeat the entire process 3 more times, so that you have 12 pockets on the baking sheet. If needed, prepare and use an additional baking sheet.
Bake in the oven for 20 minutes. Allow to cool for 5 minutes before serving. Then dig in!
MAKES 12 SERVINGS
Starting with raw chicken?
Click here for simple cooking techniques!
Simply put, there are no words to effectively describe just how INCREDIBLE these are … You really have to make them. And SOON!
YOU’LL NEED:
baking sheet, nonstick spray, rolling pin (optional)
PREP:
10 minutes
COOK:
15 minutes
PER SERVING (
th of recipe, 1 pig in a blanket): 164 calories, 6.75g fat, 877mg sodium, 16g carbs, 0g fiber, 3.5g sugars, 10.5g protein
th of recipe, 1 pig in a blanket): 164 calories, 6.75g fat, 877mg sodium, 16g carbs, 0g fiber, 3.5g sugars, 10.5g proteinIngredients
1 package Pillsbury Reduced Fat Crescent rolls
refrigerated dough
4 wedges The Laughing Cow Light Creamy Swiss cheese
8 dashes garlic powder, or more to taste
8 hot dogs with about 40 calories and 1g fat or less each
¼ cup precooked real crumbled bacon
Optional dips: Hellmann’s/Best Foods Dijonnaise,
ketchup, salsa
refrigerated dough
4 wedges The Laughing Cow Light Creamy Swiss cheese
8 dashes garlic powder, or more to taste
8 hot dogs with about 40 calories and 1g fat or less each
¼ cup precooked real crumbled bacon
Optional dips: Hellmann’s/Best Foods Dijonnaise,
ketchup, salsa
Directions
Preheat oven to 375 degrees.
Spray a baking sheet with nonstick spray and set aside.
Slightly stretch or roll out 1 of the 8 triangle-shaped pieces of dough to make a larger triangle. Evenly spread with half a wedge of cheese, and then sprinkle with a dash of garlic powder. Place hot dog along the base and gently but firmly roll it up. Squeeze the dough gently to ensure it is secure around the hot dog.
Sprinkle ½ tablespoon bacon on your work surface and roll the dough-wrapped dog in it, so the bacon sticks to the outside. Press any remaining bacon into the dough. Place on the baking sheet.
Repeat with remaining ingredients, so that you have 8 evenly spaced pigs in a blanket on the sheet.
Bake in the oven until dough is lightly browned, 12 to 14 minutes.
Let cool slightly. If you like, dip your dog into one or more of the optional ingredients. Enjoy!
MAKES 8 SERVINGS
Here’s another super-creamy and comforting dish that the entire family will FREAK for.
YOU’LL NEED:
13-inch by 9-inch baking pan, nonstick spray, strainer, large microwave-safe bowl, kitchen shears (optional), large bowl, large skillet, meat mallet, sealable plastic bag
PREP:
20 minutes
COOK:
50 minutes
PER SERVING (
th of recipe, about 1½ cups): 285 calories, 9.5g fat, 942mg sodium, 28g carbs, 7g fiber, 6g sugars, 22g protein
th of recipe, about 1½ cups): 285 calories, 9.5g fat, 942mg sodium, 28g carbs, 7g fiber, 6g sugars, 22g proteinIngredients
3 bags House Foods Tofu Shirataki Spaghetti
Shaped Noodle Substitute
One 10.75-ounce can 98% fat-free cream of
mushroom condensed soup
¼ cup fat-free sour cream
½ cup light plain soymilk
4 wedges The Laughing Cow Light Creamy Swiss cheese
½ cup reduced-fat Parmesan-style grated topping, divided
1½ teaspoons garlic powder, divided
1 teaspoon onion powder, divided
½ teaspoon plus 1 dash salt, divided
¼ teaspoon plus 1 dash black pepper, divided
2 cups frozen peas
3 cups sliced mushrooms
1 onion, chopped
12 ounces raw lean ground turkey
¼ cup Fiber One Original bran cereal
2 tablespoons panko breadcrumbs
½ teaspoon dried oregano
Shaped Noodle Substitute
One 10.75-ounce can 98% fat-free cream of
mushroom condensed soup
¼ cup fat-free sour cream
½ cup light plain soymilk
4 wedges The Laughing Cow Light Creamy Swiss cheese
½ cup reduced-fat Parmesan-style grated topping, divided
1½ teaspoons garlic powder, divided
1 teaspoon onion powder, divided
½ teaspoon plus 1 dash salt, divided
¼ teaspoon plus 1 dash black pepper, divided
2 cups frozen peas
3 cups sliced mushrooms
1 onion, chopped
12 ounces raw lean ground turkey
¼ cup Fiber One Original bran cereal
2 tablespoons panko breadcrumbs
½ teaspoon dried oregano
Directions
Preheat oven to 375 degrees.
Spray a 13-inch by 9-inch baking pan with nonstick spray and set aside.
Searching for shirataki?
Click here for where those noodles are hiding …
Use a strainer to rinse and drain noodles well. Pat dry. Place noodles in a large microwave-safe bowl, and microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you’ve got ’em), and set aside.
In a large bowl, combine soup, sour cream, soymilk, cheese wedges, and ¼ cup Parm-style topping. Add ½ teaspoon garlic powder, ½ teaspoon onion powder, ¼ teaspoon salt, and 
teaspoon black pepper. Mix until smooth. Stir in peas and set aside.
teaspoon black pepper. Mix until smooth. Stir in peas and set aside.Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add mushrooms and onion. Stirring occasionally, cook until slightly softened, 3 to 4 minutes. Transfer veggies to the bowl with the soup mixture and set aside.
Remove skillet from heat, re-spray, and return to medium-high heat on the stove. Add turkey and season with ½ teaspoon garlic powder, ½ teaspoon onion powder, ¼ teaspoon salt, and 
teaspoon black pepper. Cook and crumble until browned and cooked through, about 6 minutes.
teaspoon black pepper. Cook and crumble until browned and cooked through, about 6 minutes.Transfer turkey to the bowl with the soup mixture. Add noodles and stir thoroughly. Transfer mixture to the baking pan and set aside.
Place cereal in a sealable plastic bag and, removing as much air as possible, seal. Using a meat mallet, carefully crush cereal through the bag. Sprinkle cereal crumbs over the mixture in the pan.
Sprinkle remaining ½ teaspoon garlic powder, dash salt, dash pepper, and ¼ cup Parm-style topping over the cereal crumbs. Sprinkle panko breadcrumbs and oregano over the seasonings.
Bake in the oven until topping is browned and slightly crunchy, 25 to 30 minutes.
Let cool slightly and then serve it up!
MAKES 6 SERVINGS
Slightly weird? Sure! 100 PERCENT DELICIOUS? Absolutely … Crispy chicken and waffles with sweet maple-y syrup = a combo you won’t want to live without.
YOU’LL NEED:
sealable plastic bag, meat mallet, 3 plates, bowl, large skillet, nonstick spray
PREP:
20 minutes
COOK:
20 minutes
PER SERVING (½ of recipe, 1 piece of chicken with 1 waffle and syrup): 289 calories, 3.5g fat, 730mg sodium, 34g carbs, 6.5g fiber, 1.5g sugars, 37.5g protein
Ingredients
cup Fiber One Original bran cereal ¼ teaspoon salt, divided
¼ teaspoon black pepper, divided
teaspoon garlic powder Two 5-ounce raw boneless skinless lean chicken
breast cutlets, pounded to ½-inch thickness
2 tablespoons fat-free liquid egg substitute
2 frozen low-fat waffles
½ cup sugar-free pancake syrup
Optional: fat-free chicken gravy
Directions
Place cereal in a sealable plastic bag and seal. Using a meat mallet, crush to a breadcrumb-like consistency. Add 
teaspoon each salt, pepper, and garlic powder. Seal and shake to mix well. Transfer crumbs to a plate and set aside.
teaspoon each salt, pepper, and garlic powder. Seal and shake to mix well. Transfer crumbs to a plate and set aside.Place chicken cutlets in a bowl and evenly season with remaining 
teaspoon salt and 
teaspoon pepper. Top with egg substitute. Flip cutlets over to evenly coat. One at a time, transfer cutlets to the plate of crumbs and evenly coat on both sides.
teaspoon salt and teaspoon pepper. Top with egg substitute. Flip cutlets over to evenly coat. One at a time, transfer cutlets to the plate of crumbs and evenly coat on both sides.Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add breaded cutlets and cook until insides are fully cooked and outsides are crispy, about 4 minutes per side.
Meanwhile, toast waffles and place each on a plate. Pour ¼ cup syrup over each waffle, and top with a cooked chicken cutlet.
If you like, serve with gravy for dipping. SO GOOD!
MAKES 2 SERVINGS
New to the world of poultry pounding?
Click here for some super-simple tips!
A new guilt-free spin on an old fattening favorite. Be careful—you’ll want to scarf down this entire recipe, so portion it out first! Mmmmmm …
YOU’LL NEED:
2 large pots (1 with a lid), nonstick spray
PREP:
10 minutes
COOK:
15 minutes
PER SERVING (¼th of recipe, about 1¾ cups): 297 calories, 2g fat, 637mg sodium, 55.5g carbs, 9.75g fiber, 11.5g sugars, 19g protein
Ingredients
One 14.5-ounce can stewed tomatoes, roughly
chopped, juice reserved
1 cup canned red kidney beans, drained and rinsed
1 cup frozen ground-beef-style soy crumbles
1 onion, chopped
1 red or green bell pepper, seeded and chopped
1 cup chopped portabella mushrooms
cup tomato paste
1 teaspoon chili powder, or more to taste
½ teaspoon chopped garlic
¼ teaspoon ground cumin, or more to taste
5 ounces (about 1¼ cups) uncooked elbow macaroni
with at least 2g fiber per 2-ounce serving
¼ cup shredded fat-free cheddar cheese
Optional: cayenne pepper
chopped, juice reserved
1 cup canned red kidney beans, drained and rinsed
1 cup frozen ground-beef-style soy crumbles
1 onion, chopped
1 red or green bell pepper, seeded and chopped
1 cup chopped portabella mushrooms
cup tomato paste 1 teaspoon chili powder, or more to taste
½ teaspoon chopped garlic
¼ teaspoon ground cumin, or more to taste
5 ounces (about 1¼ cups) uncooked elbow macaroni
with at least 2g fiber per 2-ounce serving
¼ cup shredded fat-free cheddar cheese
Optional: cayenne pepper
Directions
To make the chili, bring a large pot sprayed with nonstick spray to medium heat on the stove. Add all ingredients—including the reserved tomato juice—except the macaroni, cheese, and optional spice. Stir thoroughly. Cover and cook until veggies are tender, about 15 minutes, occasionally removing the lid to stir.
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Meanwhile, in another large pot, prepare macaroni according to package instructions. Drain and set aside.
Once both are cooked, add drained pasta to the pot of chili. Mix thoroughly. Season to taste with cayenne pepper and additional spices, if you like. Evenly top each serving with cheese and enjoy!
MAKES 4 SERVINGS
This one’s got many favorites rolled into one—cheese, hot sauce, chicken, and veggies. Yee-haaa!
YOU’LL NEED:
medium-large pot, skillet, nonstick spray, microwave-safe bowl, 8-inch by 8-inch baking pan
PREP:
10 minutes
COOK:
45 minutes
PER SERVING (¼th of recipe): 267 calories, 3.5g fat, 924mg sodium, 35g carbs, 4.5g fiber, 5.5g sugars, 23g protein
Ingredients
4½ ounces (about 1 cup) uncooked elbow macaroni
with at least 2g fiber per 2-ounce serving
2 stalks celery, chopped
2 medium carrots, chopped
1 small onion, chopped
8 ounces cooked and shredded skinless lean chicken breast
1 teaspoon chopped garlic
¼ cup Frank’s RedHot Original Cayenne Pepper Sauce, divided
½ cup fat-free sour cream
2 wedges The Laughing Cow Light Creamy Swiss cheese
2 teaspoons yellow mustard
1½ tablespoons reduced-fat Parmesan-style grated topping
1 tablespoon chopped fresh parsley
with at least 2g fiber per 2-ounce serving
2 stalks celery, chopped
2 medium carrots, chopped
1 small onion, chopped
8 ounces cooked and shredded skinless lean chicken breast
1 teaspoon chopped garlic
¼ cup Frank’s RedHot Original Cayenne Pepper Sauce, divided
½ cup fat-free sour cream
2 wedges The Laughing Cow Light Creamy Swiss cheese
2 teaspoons yellow mustard
1½ tablespoons reduced-fat Parmesan-style grated topping
1 tablespoon chopped fresh parsley
Directions
Preheat oven to 350 degrees.
Cook pasta al dente in a medium-large pot. (Refer to package instructions for exact time.) Drain and set aside.
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add celery, carrots, and onion. Stirring occasionally, cook until veggies have slightly softened, about 5 minutes.
Add chicken, garlic, and 3 tablespoons hot sauce to the skillet. Mix thoroughly and set aside.
In a microwave-safe bowl, combine sour cream, cheese wedges, mustard, and remaining 1 tablespoon hot sauce. Mix well and heat in the microwave for 30 seconds.
Spray an 8-inch by 8-inch baking pan with nonstick spray.
Evenly place half of the pasta into the pan. Evenly top with the chicken-veggie mixture followed by the remaining pasta.
Add the sour cream mixture to the pan in an even layer. Sprinkle with Parm-style topping and parsley.
Bake in the oven until hot and bubbly, about 30 minutes.
Serve and enjoy!
MAKES 4 SERVINGS
HG Tip!
Don’t miss our EZ Guide to Shredded Chicken ( click here)!
Yeah, you read that right—LASAGNA CUPCAKES. And they are A-MAZ-ING and not to be skipped. Add the ingredients to your shopping list NOW!
YOU’LL NEED:
large skillet, nonstick spray, bowl, 12-cup muffin pan
PREP:
30 minutes
COOK:
30 minutes
PER SERVING (
th of recipe, 1 cupcake): 165 calories, 4.75g fat, 390mg sodium, 14g carbs, 1.25g fiber, 3g sugars, 15g protein
th of recipe, 1 cupcake): 165 calories, 4.75g fat, 390mg sodium, 14g carbs, 1.25g fiber, 3g sugars, 15g proteinIngredients
12 ounces raw lean ground turkey
¼ teaspoon salt, divided
teaspoon black pepper
1 cup chopped onion
½ cup chopped mushrooms
One 14.5-ounce can crushed tomatoes
1½ teaspoons chopped garlic, divided
½ teaspoon Italian seasoning
One 10-ounce package frozen chopped spinach,
thawed and squeezed dry
1½ cups fat-free ricotta cheese
¼ cup fat-free liquid egg substitute
teaspoon ground nutmeg
24 small square wonton wrappers (often stocked
with the tofu in the refrigerated section of
the supermarket)
1½ cups shredded part-skim mozzarella cheese
¼ teaspoon salt, divided
teaspoon black pepper 1 cup chopped onion
½ cup chopped mushrooms
One 14.5-ounce can crushed tomatoes
1½ teaspoons chopped garlic, divided
½ teaspoon Italian seasoning
One 10-ounce package frozen chopped spinach,
thawed and squeezed dry
1½ cups fat-free ricotta cheese
¼ cup fat-free liquid egg substitute
teaspoon ground nutmeg 24 small square wonton wrappers (often stocked
with the tofu in the refrigerated section of
the supermarket)
1½ cups shredded part-skim mozzarella cheese
Directions
Preheat oven to 375 degrees.
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add turkey and season with 
teaspoon salt and pepper. Cook and crumble until no longer pink, about 5 minutes.
teaspoon salt and pepper. Cook and crumble until no longer pink, about 5 minutes.Add onion and mushrooms and, stirring often, cook until veggies are soft and turkey is fully cooked, about 6 minutes.
Reduce heat to low. Add crushed tomatoes, 1 teaspoon garlic, and Italian seasoning to the skillet. Stirring occasionally, simmer for 10 minutes. Set aside.
Meanwhile, in a bowl, combine spinach, ricotta cheese, egg substitute, nutmeg, remaining 
teaspoon salt, and remaining ½ teaspoon garlic. Mix well and set aside. Spray a 12-cup muffin pan with nonstick spray, and press a wonton wrapper into each cup of the pan. Evenly distribute about half of the spinach-ricotta mixture among the cups, smoothing the surfaces with the back of a spoon.
teaspoon salt, and remaining ½ teaspoon garlic. Mix well and set aside. Spray a 12-cup muffin pan with nonstick spray, and press a wonton wrapper into each cup of the pan. Evenly distribute about half of the spinach-ricotta mixture among the cups, smoothing the surfaces with the back of a spoon.Evenly distribute about half of the turkey mixture among the cups, smoothing the surfaces with the back of a spoon. Top each turkey layer with 1 tablespoon mozzarella cheese. Place another wonton wrapper into each cup, lightly pressing it down on the cheese layer and along the sides of the cup, letting the edges fall over the pan. Repeat layering by evenly distributing remaining spinach-ricotta mixture and turkey mixture among the cups. Top each cup with 1 tablespoon mozzarella cheese.
Bake in the oven until cheese has melted and edges are browned, about 10 minutes.
Allow to cool, carefully transfer to a plate, and serve ’em up!
MAKES 12 SERVINGS
Made famous on iCarly, spaghetti tacos have become part of American pop culture. Now you can enjoy ’em free of guilt.
YOU’LL NEED:
2 microwave-safe bowls, strainer, kitchen shears (optional)
PREP:
10 minutes
COOK:
5 minutes
PER SERVING (
rd of recipe, 2 tacos): 253 calories, 7g fat, 778mg sodium, 29.5g carbs, 6g fiber, 4g sugars, 18g protein
rd of recipe, 2 tacos): 253 calories, 7g fat, 778mg sodium, 29.5g carbs, 6g fiber, 4g sugars, 18g proteinIngredients
1 cup frozen ground-beef-style soy crumbles
¾ teaspoon taco seasoning mix
1 bag House Foods Tofu Shirataki Spaghetti
Shaped Noodle Substitute
1 cup canned crushed tomatoes
6 corn taco shells (flat-bottomed shells, if available)
¾ cup shredded fat-free cheddar cheese
cup chopped onion
½ cup shredded lettuce
¾ teaspoon taco seasoning mix
1 bag House Foods Tofu Shirataki Spaghetti
Shaped Noodle Substitute
1 cup canned crushed tomatoes
6 corn taco shells (flat-bottomed shells, if available)
¾ cup shredded fat-free cheddar cheese
cup chopped onion ½ cup shredded lettuce
Directions
Place soy crumbles in a microwave-safe bowl and sprinkle with taco seasoning. Microwave for 1 minute, or until hot. Stir and set aside.
Use a strainer to rinse and drain noodles well. Pat dry. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you’ve got ’em).
Add the crushed tomatoes and seasoned crumbles to the bowl of noodles and mix well. Microwave for another minute, until hot.
Give spaghetti mixture a stir and then evenly distribute among the taco shells, about 
cup per shell. Top each evenly with cheese, onion, and lettuce. Tada!
cup per shell. Top each evenly with cheese, onion, and lettuce. Tada!MAKES 3 SERVINGS
Shepherd’s pie is like a giant bear hug in a bowl. A DELICIOUS bear hug …
YOU’LL NEED:
2 large microwave-safe bowls, potato masher, skillet, nonstick spray, bowl, 8-inch by 8-inch baking pan, nonstick spray
PREP:
30 minutes
COOK:
55 minutes
PER SERVING (¼ of pie): 280 calories, 1.75g fat, 576mg sodium, 36.5g carbs, 6g fiber, 7g sugars, 26.5g protein
Ingredients
1 cup instant mashed potato flakes
3 cups frozen cauliflower florets
½ tablespoon light whipped butter or light
buttery spread
2 dashes each salt and black pepper, or more to taste
12 ounces raw boneless skinless lean chicken
breast cutlets
½ cup fat-free chicken gravy
4 cups frozen mixed vegetables
One 8-ounce can sliced mushrooms, drained
Optional: garlic powder, onion powder, paprika
3 cups frozen cauliflower florets
½ tablespoon light whipped butter or light
buttery spread
2 dashes each salt and black pepper, or more to taste
12 ounces raw boneless skinless lean chicken
breast cutlets
½ cup fat-free chicken gravy
4 cups frozen mixed vegetables
One 8-ounce can sliced mushrooms, drained
Optional: garlic powder, onion powder, paprika
Directions
Preheat oven to 375 degrees.
In a large microwave-safe bowl, combine potato flakes with 1½ cups hot water, and stir until moistened. Add cauliflower and mix well. Cover and microwave for 3 minutes, or until potatoes have thickened and cauliflower is hot. Once cool enough to handle, mash well with a potato masher or fork. Add butter and a dash each of salt and pepper. Mix well and set aside.
For the Weight Watchers PointsPlusTM values of all the recipes in this book, check out hungry-girl.com/books. Yay!
Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add chicken and sprinkle with remaining dash each of salt and pepper. If you like, season with garlic powder, onion powder, additional salt, and/or additional pepper. Cook for about 5 minutes per side, until cooked through. Once cool enough to handle, chop into small pieces. Place in a bowl with gravy, stir to coat, and set aside.
Place frozen mixed veggies in a large microwave-safe bowl and microwave for 5 to 6 minutes, until thawed. Drain excess liquid, and then stir in mushrooms. Arrange veggies flat in the bottom of an 8-inch by 8-inch baking pan sprayed with nonstick spray.
Scatter gravy-coated chicken over the veggies. Evenly spoon potato-cauliflower mixture over the chicken in the pan, and smooth surface with the back of the spoon. If you like, sprinkle with paprika.
Bake in the oven for 35 minutes, until potato-cauliflower layer has slightly browned. If you like, season to taste with additional salt and/or pepper. Eat up!
MAKES 4 SERVINGS
Yep, these are made with Fiber One … and are not actually FRIED. But they ROCK like you wouldn’t believe!
YOU’LL NEED:
baking sheet,
nonstick spray,
blender or food
processor, sealable
container or plastic
bag, 2 small bowls
nonstick spray,
blender or food
processor, sealable
container or plastic
bag, 2 small bowls
PREP:
15 minutes
COOK:
20 minutes
PER SERVING (entire recipe): 140 calories, 1.5g fat, 699mg sodium, 34g carbs, 12g fiber, 7g sugars, 8g protein
Ingredients
cup Fiber One Original bran cereal 1½ tablespoons cornmeal
¼ teaspoon seasoned salt
teaspoon garlic powder 
teaspoon onion powder Dash each salt and black pepper
2 tablespoons fat-free liquid egg substitute
2 tablespoons low-fat milk or light plain soymilk
1 green (unripe) tomato, cut into ½-inch-thick slices
Optional dip: ketchup
Directions
Preheat oven to 400 degrees.
Spray a baking sheet with nonstick spray and set aside.
In a blender or food processor, grind cereal to a breadcrumb-like consistency. Transfer to a sealable container or plastic bag. Add cornmeal and spices, and mix well. Set aside.
Pour the egg substitute into one small bowl, and pour milk into another small bowl. Dip a tomato slice in the milk, and place it in the cereal/cornmeal mixture. Seal the container or bag, and shake until the slice is coated.
Remove the slice and set aside, and then repeat with the remaining slices. Next, repeat this entire process using the egg substitute in place of the milk, coating your tomato slices with the crumb mixture a second time. (Before coating the slices in crumbs again, give ’em a shake so they’re not dripping with excess egg substitute.)
Place the double-coated slices on the baking sheet. Pop ’em in the oven and bake until outsides are crispy, 15 to 20 minutes, flipping the slices about halfway through cooking. Enjoy! These are great by themselves, but they’re also excellent dipped in ketchup!
MAKES 1 SERVING
HG Tip!
Although you’ll only use the amounts called for, it may be helpful to dole out a little extra egg substitute and milk. And if you don’t see green tomatoes out there with the ripe red ones, ask a friendly stock boy (that’s what we did!).
The only thing to say is WOW. Wow. Wow. WOW. You MUST try this pie—even if you THINK you’re not a fan of tofu shirataki. Just do it …
YOU’LL NEED:
strainer, large microwave-safe bowl, kitchen shears (optional), bowl, large pie pan, nonstick spray
PREP:
20 minutes
COOK:
30 minutes
PER SERVING (¼ of pie): 140 calories, 3g fat, 499mg sodium, 16g carbs, 5g fiber, 6g sugars, 13g protein
Ingredients
1 bag House Foods Tofu Shirataki Spaghetti
Shaped Noodle Substitute
One 14.5-ounce can crushed tomatoes
½ cup canned pure pumpkin
1 teaspoon reduced-fat Parmesan-style grated topping
½ teaspoon garlic powder
½ teaspoon Italian seasoning
Dash each salt and black pepper, or more to taste
1 cup frozen ground-beef-style soy crumbles,
thawed and patted dry
½ cup thinly sliced bell pepper
½ cup thinly sliced onion
½ cup fat-free liquid egg substitute
cup shredded part-skim mozzarella cheese
Shaped Noodle Substitute
One 14.5-ounce can crushed tomatoes
½ cup canned pure pumpkin
1 teaspoon reduced-fat Parmesan-style grated topping
½ teaspoon garlic powder
½ teaspoon Italian seasoning
Dash each salt and black pepper, or more to taste
1 cup frozen ground-beef-style soy crumbles,
thawed and patted dry
½ cup thinly sliced bell pepper
½ cup thinly sliced onion
½ cup fat-free liquid egg substitute
cup shredded part-skim mozzarella cheeseDirections
Preheat oven to 425 degrees.
Use a strainer to rinse and drain noodles well. Pat dry. Place noodles in a large microwave-safe bowl, and microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you’ve got ’em), and set aside.
In a separate bowl, combine tomatoes, pumpkin, Parm-style topping, garlic powder, Italian seasoning, salt, and black pepper; mix well. If you like, season to taste with additional salt and pepper. Stir in soy crumbles. Transfer about ¾ of the tomato mixture to the bowl with the noodles; set the rest aside.
Add veggies and egg substitute to the bowl with the noodles; mix well. Transfer contents of the bowl to a large pie pan sprayed with nonstick spray.
Bake for approximately 25 minutes, until firm.
Remove pie from the oven and evenly spread with remaining tomato mixture. Sprinkle with mozzarella cheese.
Return pie to the oven and bake until tomato mixture is hot and cheese has melted, about 3 minutes.
Allow to cool for a few minutes and then slice into quarters. Enjoy!
MAKES 4 SERVINGS
Who is FLOOSH, you might ask? She’s my mom!!! And her stuffed cabbage is an old family favorite. Now it’s been HG-ified, so it’s even better!
YOU’LL NEED:
extra-large pot with a lid, tongs (optional), bowl, whisk (optional), large bowl, nonstick spray
PREP:
45 minutes
COOK:
70 minutes
PER SERVING (
th of recipe, 2 cabbage rolls with sauce): 242 calories, 6.5g fat, 610mg sodium, 30.5g carbs, 3g fiber, 22g sugars, 18g protein
th of recipe, 2 cabbage rolls with sauce): 242 calories, 6.5g fat, 610mg sodium, 30.5g carbs, 3g fiber, 22g sugars, 18g proteinIngredients
1 extra-large head green cabbage, core carefully removed
with a sharp knife
2 cups low-fat plain marinara sauce
¾ cup jellied cranberry sauce
cup sugar-free blackberry jam or preserves
teaspoon salt
1¼ pounds raw lean ground turkey
¾ cup finely chopped onion
cup ketchup
1½ tablespoons tomato paste
½ tablespoon chopped garlic
1½ no-calorie sweetener packets
with a sharp knife
2 cups low-fat plain marinara sauce
¾ cup jellied cranberry sauce
cup sugar-free blackberry jam or preserves teaspoon salt 1¼ pounds raw lean ground turkey
¾ cup finely chopped onion
cup ketchup 1½ tablespoons tomato paste
½ tablespoon chopped garlic
1½ no-calorie sweetener packets
Directions
Place cored cabbage head in an extra-large pot of water, and bring water to a boil on the stove. Once boiling, cook for 5 to 7 minutes, rotating cabbage occasionally with tongs or a large heat-resistant spoon, until leaves soften, loosen, and begin to fall off the head. Remove from heat. Carefully remove cabbage head and leaves from the pot, drain, and let cool. Meanwhile, prepare sauce and filling.
To make your sauce, combine marinara sauce, cranberry sauce, jam or preserves, and salt in a bowl, and stir with a whisk or fork until smooth. Set aside.
To make your filling, combine turkey, onion, ketchup, tomato paste, garlic, and sweetener in a large bowl. Knead with your hands until mixture is evenly combined. Set aside.
Once cabbage is cool enough to handle, gently remove 14 large leaves. (Refrigerate the rest for another use.)
Prepare the (empty) extra-large pot used to boil the cabbage by spraying it lightly with nonstick spray. Lay one cabbage leaf on a dry surface and spoon 2 heaping tablespoons of filling into the center of it. Spread filling out slightly and roll cabbage up around the filling like a burrito, folding the sides in first and then rolling it up from the bottom. Place seam-side down in the pot. Repeat with remaining 13 leaves and remaining filling.
Gently place cabbage rolls in the pot, stacking them if needed. Pour sauce over cabbage rolls, covering as much of the exposed cabbage as possible.
Cover the pot and set stove temperature to low heat. Cook for about 1 hour, until filling is cooked through.
Gently remove cabbage rolls and serve topped with sauce!
MAKES 7 SERVINGS
HG Heads-Up!
The recipe stats include a full serving (
th of the ENTIRE amount) of sauce. So unless you swallow all of the excess sauce (there will be a lot!), chances are each serving of this recipe will have more like 200 calories.
th of the ENTIRE amount) of sauce. So unless you swallow all of the excess sauce (there will be a lot!), chances are each serving of this recipe will have more like 200 calories.Weird name. Anything-but-weird recipe. Noodles & gravy & beef & mushrooms!? This one’s a keeper …
YOU’LL NEED:
strainer, kitchen shears (optional), large skillet, nonstick spray, bowl
PREP:
5 minutes
COOK:
20 minutes
PER SERVING (entire recipe): 291 calories, 10g fat, 955mg sodium, 17g carbs, 5g fiber, 4g sugars, 31g protein
Ingredients
1 bag House Foods Tofu Shirataki Fettuccine
Shaped Noodle Substitute
4 ounces raw lean filet beefsteak, thinly sliced
(freeze slightly before slicing)
1 teaspoon dry au jus gravy mix
½ cup sliced mushrooms
½ cup thinly sliced onion
1 wedge The Laughing Cow Light Creamy
Swiss cheese, room temperature
1 teaspoon fat-free plain yogurt
Optional: salt and black pepper
Shaped Noodle Substitute
4 ounces raw lean filet beefsteak, thinly sliced
(freeze slightly before slicing)
1 teaspoon dry au jus gravy mix
½ cup sliced mushrooms
½ cup thinly sliced onion
1 wedge The Laughing Cow Light Creamy
Swiss cheese, room temperature
1 teaspoon fat-free plain yogurt
Optional: salt and black pepper
Directions
Use a strainer to rinse and drain noodles well. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit with kitchen shears (if you’ve got ’em), and set aside.
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add beef and cook for about 4 minutes per side, until fully cooked. Remove and set aside.
For full-color photos of all the recipes in this book, check out hungry-girl.com/books. Woohoo!
In a bowl, combine gravy mix with 1 cup water and stir until dissolved. Carefully pour mixture into the skillet, still over medium-high heat on the stove. Add mushrooms and onion, and cook until veggies are tender and sauce has thickened, about 8 minutes.
Add cheese wedge and stir until melted. Add yogurt and stir well, until sauce appears uniform and ingredients are thoroughly combined.
Add noodles and beef to the skillet, and mix until completely coated and hot. Season to taste with salt and pepper, if you like, and eat up!
MAKES 1 SERVING