Hungry Girl to the Max!

1 frozen meatless hamburger-style patty with 100 calories or less
One 100-calorie flat sandwich bun
1 slice tomato
1 slice onion
1/2 leaf romaine lettuce
3 hamburger dill pickle chips
1 teaspoon fat-free mayonnaise
1 teaspoon ketchup

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes per side, or until cooked through.

Split bun into halves and place patty on the bottom half. Top with tomato, onion, lettuce, and pickle chips.

Spread the top of the bun with mayo and ketchup, and place it on top of the stack!

Love cheese? Slap a slice of fat-free American on the bottom half of your bun. The cheesed-up version has just 253 calories!

HG ALTERNATIVE!

A+ AVOCADO BURGER

You’ll Need: skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe:
292 calories, 9.5g fat, 728mg sodium, 33.5g carbs, 11 g fiber, 5g sugars, 19g protein

One 100-calorie flat sandwich bun
1 wedgeThe Laughing Cow Light Creamy Swiss cheese
¼ cup shredded lettuce
1 slice tomato
1 slice red onion
1 frozen meatless hamburger-style patty with 100 calories or less
1 ounce sliced avocado (about ¼ avocado)

Optional toppings: yellow mustard, ketchup

Split bun into halves and lightly toast. Spread bottom half with cheese and top with lettuce, tomato, and red onion.

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes per side, or until cooked through.

Place patty over the onion on the bun.Top with avocado and the top of the bun and enjoy!

NO-BUNS-ABOUT-IT ANIMAL-STYLE CHEESEBURGER

You’ll Need: plate, skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe:
188 calories, 3g fat, 862mg sodium, 23g carbs, 5g fiber, 9g sugars, 16g protein

1 extra-large leaf iceberg or butter lettuce
1 frozen meatless hamburger-style patty with 100 calories or less
1 teaspoon yellow mustard
1/3 cup chopped onion
1 slice fat-free cheddar cheese
1 1/2 tablespoons fat-free Thousand Island dressing

Optional topping: hamburger dill pickle chips

Place lettuce on a plate.

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes.

Flip patty and spread with mustard. Add onion to the skillet. Stirring onion occasionally, cook for 4 more minutes, or until patty is cooked through and onion is soft.

Top patty with cheese and cook until melted, about 45 seconds.

Place patty on the lettuce, and top with onion and dressing. Wrap lettuce up and around your burger and chew!

You’ll Need: grill pan (or skillet), nonstick spray
Prep: 5 minutes
Cook: 15 minutes

COBB BURGER

You’ll Need: skillet with a lid, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe:
307 calories, 11.5g fat, 890mg sodium, 31.5g carbs, 10g fiber, 3.5g sugars, 22g protein

INGREDIENTS

One 100-calorie flat sandwich bun
1/2 leaf romaine lettuce
1 slice tomato
1 frozen meatless hamburger-style patty with 100 calories or less
2 tablespoons blue cheese crumbles
1 tablespoon precooked real crumbled bacon
1/2 ounce (about 1 tablespoon) diced avocado

DIRECTIONS

Split bun into halves. Top the bottom half with lettuce and tomato.

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes.

Flip patty and top with blue cheese and bacon. Cover and cook for 4 more minutes, or until patty is cooked through and toppings are hot.

Place loaded patty over the tomato on the bun. Top with avocado and the top of the bun. Dig in!

MAKES 1 SERVING

ISLAND INSANITY BURGER

Entire recipe:
264 calories, 4g fat, 976mg sodium, 44g carbs, 10g fiber, 14.5g sugars, 16.5g protein

1 slice pineapple (fresh or packed in juice)
1 frozen meatless hamburger-style patty with 100 calories or less
One 100-calorie flat sandwich bun
1 tablespoon thick teriyaki marinade or sauce
2 thick slices tomato
1 lettuce leaf
1/2 tablespoon fat-free mayonnaise

HG ALTERNATIVE!

Top your patty with a slice of fat-free cheddar while it’s still in the pan, and cook until melted, about 45 seconds. Your cheeseburger will have 290 calories.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook pineapple until slightly blackened and caramelized, about 3 minutes per side.

Remove pineapple and reduce heat to medium. Cook patty for 4 minutes per side, or until cooked through.

Split bun into halves and place the patty on the bottom half. Top with teriyaki marinade/sauce, pineapple, tomato, and lettuce. Spread the top half of the bun with mayo and finish off your burger with it. Now CHOMP!

SCHMANCY STEAK-STYLE BURGER

You’ll Need: skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe: 285 calories, 8g fat, 832mg sodium, 36g carbs, 10g fiber, 6.5g sugars, 19.5g protein

One 100-calorie flat sandwich bun
1/2 leaf romaine lettuce
1 slice tomato
1 frozen meatless hamburger-style patty with 100 calories or less
One 1/2-inch-thick onion slice, rings intact
1/2 tablespoon steak sauce
2 tablespoons crumbled blue cheese

Split bun into halves. Top the bottom half with lettuce and tomato.

Bring a skillet sprayed with nonstick spray to medium heat. Cook the patty and onion for 4 minutes.

Flip patty and onion. Cook for 4 minutes, or until patty is cooked through and onion is lightly browned.

Place patty over the tomato on the bun. Top with onion, steak sauce, blue cheese, and the top of the bun!

PHILLY-LICIOUS CHEESESTEAK BURGER I

You’ll Need: large skillet (or grill pan), nonstick spray, small microwave-safe bowl
Prep: 5 minutes
Cook: 15 minutes

Entire recipe: 300 calories, 8.5g fat, 794mg sodium, 37g carbs, 9.5g fiber, 7.5g sugars, 21.5g protein

One 100-calorie flat sandwich bun
1/3 cup sliced onion
1/3cup sliced bell pepper
¼ cup sliced mushrooms
1 teaspoon olive oil
1/8 teaspoons black pepper, or more to taste
1 frozen meatless hamburger-style patty with 100 calories or less
2 teaspoons fat-free sour cream
1 slice fat-free American cheese

Split bun into halves and lightly toast.

Bring a large skillet (or grill pan) sprayed with nonstick spray to medium-high heat. Add veggies, drizzle with oil, and sprinkle with black pepper. Cook and stir until slightly softened, about 3 minutes.

Reduce heat to medium. Move veggies to the sides of the skillet and place patty in the center. Stirring veggies occasionally, cook for 4 minutes.

Flip patty and, continuing to stir veggies, cook for 4 minutes, or until patty is cooked through and veggies are soft.

Place patty on the bottom half of the bun and top with veggies.

In a small microwave-safe bowl, mix sour cream with cheese, breaking cheese into small pieces as you add it. Microwave for 15 seconds, or until hot. Stir thoroughly. Microwave for another 10 seconds, or until cheese has fully melted. Mix well and spoon over veggies.

Finish off your burger with the top half of the bun. Now enjoy!

You’ll Need: skillet, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

CHILI-RIFIC CHEESEBURGER

You’ll Need: skillet, nonstick spray, small microwave-safe bowl
Prep: 5 minutes
Cook: 10 minutes

Entire recipe: 270 calories, 4.5g fat, 973mg sodium, 38g carbs, 10.5g fiber, 6.5g sugars, 22.5g protein

INGREDIENTS

One 100-calorie flat sandwich bun
2 slices tomato
1 slice onion
1 frozen meatless hamburger-style patty with 100 calories or less
2 tablespoons low-fat veggie chili
1 slice fat-free American cheese
1 teaspoon yellow mustard

Optional topping: hamburger dill pickle chips

DIRECTIONS

Split bun in half and lightly toast. Top the bottom half with tomato and onion.

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes per side, or until cooked through. Place patty over onion on the bun.

In a small microwave-safe bowl, microwave chili for 45 seconds, or until hot.

Top patty with chili and cheese. Slap mustard onto the top half of the bun, and plop the bun top over the cheese. Now, the most important step of all …

Enjoy!

MAKES 1 SERVING

BREAKFAST BURGER

Entire recipe: 297 calories, 10g fat, 773mg sodium, 29g carbs, 8.5g fiber, 3g sugars, 24.5g protein

1 frozen meatless hamburger-style patty with 100 calories or less
One 100-calorie flat sandwich bun
1 large egg
1 tablespoon precooked real crumbled bacon

Optional seasonings: salt and black pepper

Bring a skillet sprayed with nonstick spray to medium heat. Cook patty for 4 minutes per side, or until cooked through.

Split bun into halves and place patty on the bottom half.

If needed, clean skillet. Remove from heat, re-spray, and return to medium heat. Add egg and cook per your preference (we like it over medium), about 2 minutes.

Place egg over the patty on the bun. Sprinkle with bacon, and finish with the top of the bun!

SPINACH ARTI-CHEESEBURGER

You’ll Need: skillet, nonstick spray, bowl
Prep: 5 minutes
Cook: 15 minutes

Entire recipe: 260 calories, 5g fat, 910mg sodium, 37g carbs, 12g fiber, 3.5g sugars, 19.5g protein

1/3 cup chopped mushrooms
1 cup roughly chopped spinach leaves
1 artichoke heart packed in water, chopped
1/8 teaspoon garlic powder
1/8 teaspoons black pepper
1 wedge The Laughing Cow Light Creamy Swiss cheese
1 light English muffin
1 frozen meatless hamburger-style patty with 100 calories or less

Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir mushrooms until softened, about 5 minutes. Add spinach and cook and stir until wilted, about 1 minute.

Transfer mushroom-spinach mixture to a bowl, and pat dry. Add chopped artichoke heart, garlic powder, pepper, and cheese wedge, breaking the wedge into pieces. Thoroughly mix.

Split English muffin in half and lightly toast. Spread both halves with spinach-artichoke mixture.

Re-spray skillet and bring to medium heat. Cook patty for 4 minutes per side, or until cooked through.

Place patty on one muffin half and top with the other half. Eat up!

CHIEF OF BEEF CHEESEBURGER

You’ll Need: medium bowl, grill pan (or skillet), nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe: 289 calories, 6g fat, 724mg sodium, 26g carbs, 5.5g fiber, 4.5g sugars, 34.5g protein

One 100-calorie flat sandwich bun
1/2 lettuce leaf
1 slice tomato
4 ounces raw extra-lean ground beef
1 tablespoon liquid egg whites (about half a large egg white)
Dash each salt and black pepper
Dash garlic powder
Dash onion powder
1 slice fat-free cheddar or American cheese
1 thin slice onion

Optional toppings: mustard, fat-free mayonnaise, ketchup, hamburger dill pickle chips

Split bun into halves, and top the bottom half with lettuce and tomato.

In a medium bowl, thoroughly mix beef, egg whites, and seasonings. Evenly form into a patty about 4 inches wide.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook patty for 3 to 4 minutes per side, or until cooked to your preference.

Top patty with cheese and cook until melted, about 45 seconds.

Transfer cheese-topped patty to the bottom half of the bun. Top with onion and the top half of the bun!

PORTABELLA MUSHROOM CAPS make GREAT burger swaps.

Don’t believe it? Try these recipes, then get back to us. We’ll wait …

PORTABELLA GUAC BURGER

You’ll Need: small bowl, skillet, microwave-safe plate (optional), nonstick spray
Prep: 5 minutes
Cook: 15 minutes

Entire recipe:
216 calories, 8g fat, 628mg sodium, 33g carbs, 8.5g fiber, 6.5g sugars, 10g protein

One 100-calorie flat sandwich bun
1/2 leaf romaine lettuce
1 slice tomato
1 thin slice onion
1 ounce (about 2 tablespoons) mashed avocado
Dash each salt and black pepper, or more to taste
2 tablespoons pico de gallo (or chunky salsa)
1 slice center-cut bacon or turkey bacon
1 portabella mushroom cap

Split bun into halves. Top the bottom half with lettuce, tomato, and onion.

To make the guacamole, in a small bowl, mix avocado, salt, and pepper. Stir in pico de gallo.

Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.)

Bring a skillet sprayed with nonstick spray to medium-high heat. Place mushroom cap in the skillet, rounded side down. Cover and cook until soft, about 4 minutes per side.

Place mushroom cap over onion on the bun. Break bacon in half and place over the mushroom cap. Top with guacamole and the top of the bun. Enjoy!

SPICY CHEESE-STUFFED BURGER PATTIES

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HUNGRY MAC ’BELLA STACK BURGER

You’ll Need: small bowl, large skillet with lid, nonstick spray
Prep: 5 minutes
Cook: 10 minutes

Entire recipe:
234 calories, 2g fat, 946mg sodium, 45g carbs, 9.5g fiber, 12g sugars, 14.5g protein

INGREDIENTS

Sauce

11/2 tablespoons fat-free Thousand Island dressing
1 teaspoon finely minced onion or 1/2 teaspoon dried minced onion
1/8 teaspoon granulated white sugar or Splenda No Calorie Sweetener (granulated)
1/8 teaspoon white wine vinegar

Sandwich

2 portabella mushroom caps
1 1/2 small light hamburger buns (1 top and 2 bottoms)
¼ cup shredded lettuce
1 slice fat-free American cheese
1 tablespoon diced onion
3 hamburger dill pickle chips

HG ALTERNATIVE!

Feel free to use 1 bun as opposed to 1 1/2—just spread the 2nd half of the sauce on top of the 1 st cooked mushroom (instead of the middle bun piece). Then your burger will have 194 calories, 1.5g fat, 854mg sodium, 38g carbs, 7.5g fiber, 12g sugars, and 12.5g protein.

DIRECTIONS

In a small bowl, thoroughly mix sauce ingredients.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Place mushroom caps in the skillet, rounded sides down. Cover and cook until soft, about 4 minutes per side.

Spread one bottom bun with half of the sauce. Top with 2 tablespoons lettuce. Top with cheese and 1 mushroom cap, and sprinkle with 1/2 tablespoon diced onion.

Spread remaining half of the sauce on the other bun bottom, and place it on the sandwich, sauce side up. Top with pickle chips and remaining 2 tablespoons lettuce. Top with the remaining mushroom cap and remaining 1/2 tablespoon onion.

Add the bun top and open wide!

MAKES 1 SERVING

HG’S 100-CALORIE BEEF PATTIES

You’ll Need: large bowl, grill pan (or large skillet), nonstick spray
Prep: 10 minutes
Cook: 20 minutes

1/6th of recipe (1 patty): 103 calories, 3g fat, 258mg sodium, <0.5g carbs, 0g fiber, <0.5g sugars, 16.5g protein

INGREDIENTS

1 pound raw extra-lean ground beef
¼ cup liquid egg whites (about 2 egg whites)
1/2 teaspoon each salt and black pepper
¼ teaspoons garlic powder
¼ teaspoons onion powder

DIRECTIONS

In a large bowl, thoroughly mix all ingredients. Evenly form into 6 patties, each about 31/2 inches wide.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 4 minutes per side, or until cooked to your preference, working in batches as needed. Enjoy!

MAKES 6 SERVINGS

HG ALTERNATIVE!

These patties are the perfect size for HG recipes that call for hamburger-style meatless patties. Wanna SUPER-SIZE your patties? Make 4 instead of 6, and cook them for a few minutes longer. Each super-sized patty will have 150 calories and 5 grams of fat. Impressive!

You’ll Need: medium bowl, large bowl, grill pan (or large skillet), nonstick spray
Prep: 15 minutes
Cook: 20 minutes

¼th of recipe (1 patty): 187 calories, 6g fat, 579mg sodium, 2.5g carbs, <0.5g fiber, 1g sugars, 25.5g protein

4 wedges The Laughing Cow Light Creamy Swiss cheese
¼ cup jarred sliced jalapeño peppers, drained, patted dry, chopped
1 pound raw extra-lean ground beef
1 teaspoon Frank’s RedHot Original Cayenne Pepper Sauce
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
¼ teaspoon each salt and black pepper

In a medium bowl, thoroughly mix cheese wedges with chopped jalapeno peppers.

In a large bowl, thoroughly mix all other ingredients. Form a ball with ¼th of the mixture, and make a large hollow indentation with your thumb (past the center but not all the way through). Fill the hole with 1,4th of cheese mixture and squeeze meat to seal, enclosing cheese. Flatten slightly into a thick patty. Repeat to make 3 more patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 4 to 8 minutes per side, until cooked to your preference. Enjoy!

You’ll Need: grill pan (or skillet), nonstick spray
Prep: 5 minutes
Cook: 20 minutes

BACON CHEESEBURGER PATTY

Entire recipe: 205 calories, 7.75g fat, 650mg sodium, 1g carbs, 0g fiber, 1g sugars, 28.5g protein

4 ounces raw extra-lean ground beef
Dash each salt and black pepper
1 tablespoon precooked real crumbled bacon
1 wedge The Laughing Cow Light Creamy Swiss cheese

Season beef with salt and pepper. Add bacon and knead to evenly distribute. Form into a ball, and make a large hollow indentation with your thumb (past the center but not all the way through).

Fill the hole with cheese and squeeze meat to seal, enclosing cheese. Flatten slightly into a thick patty.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook patty for 4 to 8 minutes per side, until cooked to your preference. Enjoy!

OUTSIDE-IN CHEESEBURGER PATTY

You’ll Need: medium bowl, grill pan (or skillet), nonstick spray
Prep: 5 minutes
Cook: 20 minutes

Entire recipe: 179 calories, 6g fat, 452mg sodium, 1.5g carbs, 0g fiber, 1g sugars, 26g protein

4 ounces raw extra-lean ground beef
1/8 teaspoon Worcestershire sauce
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
Dash each salt and black pepper
1 wedge The Laughing Cow Light Creamy Swiss cheese

In a medium bowl, thoroughly mix all ingredients except cheese.

Form into a ball, and make a large hollow indentation with your thumb (past the center but not all the way through).

Fill the hole with cheese and squeeze meat to seal, enclosing cheese. Flatten slightly into a thick patty.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook patty for 4 to 8 minutes per side, until cooked to your preference. Enjoy!

Don’t press on the patty with your spatula … your burger might ooze cheese—and flavor. Pressing patties is a bad idea in general …

STUFFED BURGER HEADS-UP:

OMG! ONION MUSHROOM GOODNESS BURGERS

You’ll Need: large skillet, nonstick spray, large bowl, grill pan (optional)
Prep: 10 minutes
Cook: 15 minutes

1/5th of recipe (1 patty):
185 calories, 8.25g fat, 535mg sodium, 4.5g carbs, 0.75g fiber, 1.5g sugars, 23.5g protein

2 cups chopped mushrooms
1¼ pounds raw lean ground turkey
One 1-ounce packet onion soup/dip seasoning mix

Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir mushrooms until softened, about 5 minutes.

Transfer mushrooms to a large bowl. Add turkey and sprinkle with onion soup/dip mix. Thoroughly mix. Evenly form into 5 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 5 minutes per side, or until cooked through. Enjoy!

You’ll Need: large bowl, grill pan (or large skillet), nonstick spray
Prep: 10 minutes
Cook: 10 minutes

THANKSGIVING BURGERS

1/5th of recipe (1 patty):
206 calories, 8g fat, 322mg sodium, 11g carbs, 0.5g fiber, 7g sugars, 23g protein

1¼ pounds raw lean ground turkey
3 tablespoons dried minced onion
11/2 tablespoons (about ¼th of a 1-ounce packet) dry turkey or chicken gravy mix
¼ teaspoon ground dried sage
¼ teaspoon each salt and black pepper
1/3 cup sweetened dried cranberries, chopped

In a large bowl, thoroughly mix all ingredients except cranberries. Mix in chopped cranberries, making sure they don’t stick together. Evenly form into 5 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 5 minutes per side, or until cooked through. Enjoy!

You’ll Need: large bowl, grill pan (or large skillet), nonstick spray
Prep: 10 minutes
Cook: 20 minutes

MAMMA MIA! PATTIES

¼th of recipe (1 patty): 168 calories, 4.5g fat, 230mg sodium, 4.5g carbs, 1g fiber, 2.5g sugars, 24.5g protein

1 pound raw extra-lean ground beef
¼ cup bagged sun-dried tomatoes (not packed in oil), finely chopped
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon Italian seasoning
¼ teaspoon each salt and black pepper

In a large bowl, thoroughly mix all ingredients. Evenly form into 4 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 4 to 8 minutes per side, until cooked to your preference. Enjoy!

You’ll Need: blender or food processor (optional), large skillet, nonstick spray, large bowl, grill pan (optional)
Prep: 10 minutes
Cook: 25 minutes

PIZZA BURGERS A LA HG

¼th of recipe (1 patty with cheese and sauce):
223 calories, 7g fat, 559mg sodium, 9g carbs, 1.5g fiber, 5g sugars, 31g protein

2 sticks light string cheese
1 cup chopped mushrooms
1/2 cup chopped green bell pepper
1/2cup chopped onion
1 pound raw extra-lean ground beef
2 tablespoons ketchup
1 teaspoon garlic powder
1/2teaspoon dried oregano
1/2teaspoon dried basil
Dash each salt and black pepper
1/2cup pizza sauce
12 slices turkey pepperoni

Break each string cheese stick into thirds and place in a blender or food processor—blend at high speed until shredded. (Or pull into shreds and roughly chop.)

Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir veggies until softened, about 5 minutes.

Transfer veggies to a large bowl. Add beef, ketchup, and seasonings. Thoroughly mix. Evenly form into 4 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 4 to 8 minutes per side, or until cooked to your preference. Reduce heat to medium low. Evenly top patties with sauce, cheese, and pepperoni. Cook until sauce is hot and cheese has melted, about 2 minutes. Dig in!

TREMENDOUS TOP-SHELF TURKEY BURGER

You’ll Need: small blender or food processor, medium bowl, grill pan (or skillet), nonstick spray
Prep: 10 minutes
Cook: 10 minutes

Entire recipe: 184 calories, 6.5g fat, 502mg sodium, 12g carbs, 2g fiber, 4g sugars, 20.5g protein

1/2 slice light white bread
3 ounces raw lean ground turkey
¼ cup finely chopped mushrooms
3 tablespoons finely chopped onion
1 tablespoon fat-free liquid egg substitute
1/2 tablespoon finely chopped parsley
1/2 tablespoon Best Foods/Hellmann’s Dijonnaise
1/2 tablespoon ketchup
¼ teaspoon crushed garlic
Dash salt

Place bread in a small blender or food processor, and pulse into crumbs.

Transfer crumbs to a medium bowl. Add all remaining ingredients and thoroughly mix. Evenly form into a thick patty.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook patty for 5 minutes per side, or until cooked through. Enjoy!

You’ll Need: large bowl, grill pan (or large skillet), nonstick spray
Prep: 10 minutes
Cook: 20 minutes

RED HOT & BLUE BURGER

¼th of recipe (1 patty): 183 calories, 7g fat, 547mg sodium, 2g carbs, 0g fiber, 0.5g sugars, 26g protein

1 pound raw extra-lean ground beef
1/3 cup chopped onion
¼ cup crumbled blue cheese
2 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
2 tablespoons fat-free liquid egg substitute
¼ teaspoon garlic powder
1/8 teaspoon each salt and black pepper

In a large bowl, thoroughly mix all ingredients. Evenly form into 4 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 4 to 8 minutes per side, or until cooked to your preference. Enjoy!

HG GROCERY SHOPPING TIP: GROUND MEAT

Lean turkey

Look for labels that say at least 93% fat-free or no more than 7 percent fat. Or check out the nutritional facts: Each 4-ounce serving should have about 160 calories and 7 to 8 grams of fat.

Extra-lean ground beef

Look for labels that specify 96% to 99% fat-free or no more than 4 percent fat. The nutritional stats per 4-ounce serving should be about 145 calories and 5 grams of fat.

UNIQUE GREEK TURKEY BURGERS

You’ll Need: large skillet, nonstick spray, large bowl, grill pan (optional)
Prep: 10 minutes
Cook: 20 minutes

¼th of recipe (1 patty):
203 calories, 8g fat, 420mg sodium, 3g carbs, 1g fiber, 1g sugars, 29g protein

INGREDIENTS

¼ cup finely chopped onion
1 teaspoon chopped garlic
4 cups chopped spinach leaves
1 pound raw lean ground turkey
1/2 cup crumbled fat-free feta cheese
¼ cup liquid egg whites (about 2 egg whites)
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
¼ teaspoon each salt and black pepper

DIRECTIONS

Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir onion and garlic until softened, about 4 minutes.

Add spinach to the skillet with onion and garlic. Cook and stir until spinach has wilted and excess moisture has evaporated, 3 to 5 minutes.

Transfer veggies to a large bowl and pat dry. Add all remaining ingredients and thoroughly mix. Evenly form into 4 patties.

Bring a grill pan (or skillet) sprayed with nonstick spray to medium-high heat. Cook patties for 5 minutes per side, or until cooked through. Chew!

MAKES 4 SERVINGS

CHEESED-UP TACO TURKEY BURGERS

You’ll Need: large bowl, grill pan (or large skillet), nonstick spray
Prep: 10 minutes
Cook: 10 minutes

1/5th of recipe (1 patty):
219 calories, 10.5g fat, 379mg sodium, 4g carbs, 0g fiber, 1.5g sugars, 27g protein

1¼ pounds raw lean ground turkey
¼ cup liquid egg whites (about 2 egg whites)
2/3 cup fresh pico de gallo, drained
1 tablespoon taco seasoning mix
1/2 cup plus 2 tablespoons shredded reduced-fat Mexican-blend cheese

In a large bowl, thoroughly mix all ingredients except cheese. Evenly form into 5 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat.

Cook patties for 5 minutes. Flip patties and cook for 3 minutes. Evenly distribute cheese among patties, 2 tablespoons each, and continue to cook until cheese has melted and patties are cooked through, 1 to 2 minutes. Enjoy!

You’ll Need: large skillet, nonstick spray, large bowl, grill pan (optional)
Prep: 15 minutes
Cook: 40 minutes

PHILLY BURGERS

¼th of recipe (1 patty): 200 calories, 5g fat, 507mg sodium, 8.5g carbs, 1g fiber, 4.5g sugars, 29g protein

1 cup finely chopped onion
1 cup finely chopped mushrooms
1 cup finely chopped green bell pepper
1 pound raw extra-lean ground beef
¼ teaspoon each salt and black pepper
4 slices fat-free American cheese

Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir onion, mushrooms, and bell pepper until slightly softened, 8 to 10 minutes.

Transfer veggies to a large bowl and pat dry. Add all remaining ingredients except cheese and thoroughly mix. Evenly form into 4 patties.

Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Working in batches as needed, cook patties for 4 to 8 minutes per side, or until cooked to your preference. Top each patty with a cheese slice and cook until cheese has melted, about 45 seconds. Enjoy!

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BEAN ’N VEGGIE PATTYCAKES

You’ll Need: large skillet, nonstick spray, large bowl, blender
Prep: 25 minutes
Chill: 1 hour
Cook: 30 minutes

1/6th of recipe (1 patty): 139 calories, 1g fat, 372mg sodium, 24.5g carbs, 5.5g fiber, 5g sugars, 9g protein

5 cups chopped portabella mushrooms
1 cup finely chopped onion
1 teaspoon chopped garlic
¼ teaspoon each salt and black pepper
One 15-ounce can black beans, drained and rinsed
1/2 cup fat-free liquid egg substitute
¼ cup chopped fresh basil
¼ cu pall-purpose flour
¼ cup finely chopped bagged sun-dried tomatoes (not packed in oil)
2 tablespoons reduced-fat Parmesan-style grated topping

Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, garlic, salt, and pepper. Cook and stir until softened, about 10 minutes. Transfer to a large bowl lined with paper towels.

Place beans, egg substitute, and basil in a blender, and puree until mostly smooth.

Remove paper towels from veggie bowl, and blot away excess moisture. Thoroughly mix in bean mixture and flour. Stir in sun-dried tomatoes and Parm-style topping. Cover and refrigerate until cool and set, at least 1 hour.

Evenly divide and form mixture into 6 patties, about 1/2 cup each. If needed, clean skillet. Re-spray and bring to medium heat. Working in batches, cook patties until firm and lightly browned, 3 to 4 minutes per side. (Flip gently so patties keep their shape.) Enjoy!

MAKES 6 SERVINGS

OATSANDING VEGGIE PATTIES

You’ll Need: blender or food processor, small nonstick pot, large skillet, nonstick spray, large bowl
Prep: 20 minutes
Chill: 1 hour 30 minutes
Cook: 35 minutes

1/5th of recipe (1 patty):
70 calories, 0.5g fat, 585mg sodium, 16g carbs, 5g fiber, 3g sugars, 4g protein

1/2 cup Fiber One Original bran cereal
1/3 cup old-fashioned oats
1 cup diced onion
1 cup diced bell pepper
1 cup diced mushrooms
1 cup diced green beans
¼ cup fat-free liquid egg substitute
2 teaspoons reduced-sodium/lite soy sauce
1 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon garlic powder

In a blender or food processor, grind bran cereal to a breadcrumb-like consistency.

In a small nonstick pot, bring 1/3 cup water to a boil. Remove from heat and stir in oats.

Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir all the veggies until slightly softened, about 5 minutes.

Transfer veggies to a large bowl and let cool. Thoroughly pat dry. Add ground cereal, oat mixture, and remaining ingredients. Stir well. Cover and refrigerate until chilled, at least 11/2 hours.

Evenly divide and form mixture into 5 patties. If needed, clean skillet. Re-spray skillet and bring to medium heat. Working in batches, cook patties until firm and lightly browned, about 7 minutes per side. (Flip gently so patties keep their shape.) Enjoy!

BAKE-TASTIC BUTTERNUT SQUASH FRIES

FRIES

Who says French fries HAVE to be made out of potatoes? Sad people who haven’t experienced the joy of baked veggie fries, that’s who.

Fries made from squash, turnips, and carrots are life changing.

So change your life!!!

BAKED-NOT-FRIED FRY TIPS

Cut your fries into similar sizes. Otherwise some may burn while others are barely cooked.

Don’t crowd your fries. If you put too many on one sheet, they won’t crisp up.

The thicker the fries, the longer the cook time. That pretty much sums it up.

Try a crinkle cutter.

While your fries will taste delicious no matter how you slice ‘em, authentic-looking crinkle cuts make them cuter and more fun to chew. Look for one with a handle for easy … handling.

BUTTERNUT SQUASH TIPS & TRICKS …

* Choose a squash that’s mostly long and narrow with a short round section. The round part is hollow and full of seeds; the long section is solid squash, perfect for cutting into spears.

* If the squash is too firm to cut, pop it in the microwave for a minute to soften it.

* For the most accurate nutritional stats when making fries, weigh out and use 20 ounces of the peeled and sliced squash.

You’ll Need: 2 baking sheets, nonstick spray, vegetable peeler
Prep: 25 minutes
Cook: 40 minutes

1/2 of recipe:
125 calories, <0.5g fat, 158mg sodium, 33g carbs, 5.5g fiber, 6g sugars, 3g protein

One 2-pound or half of a 4-pound butternut squash (20 ounces once peeled and sliced)
1/8 teaspoon coarse salt, or more to taste

Optional dip: ketchup

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.

Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with salt. Bake for 20 minutes.

Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.

You’ll Need: 2 baking sheets, nonstick spray, vegetable peeler
Prep: 25 minutes
Cook: 40 minutes

MEXICAN BUTTERNUT FRIES

1/2 of recipe:
210 calories, 3g fat, 426mg sodium, 42g carbs, 7.5g fiber, 7.5g sugars, 8g protein

One 2-pound or half of a 4-pound butternut squash (20 ounces once peeled and sliced)
2 teaspoons taco seasoning mix
¼ cup canned black beans, drained and rinsed
¼ cup shredded reduced-fat
Mexican-blend cheese
¼ cup chopped scallions

Optional toppings or dips: fat-free sour cream, salsa

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.

Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with taco seasoning. Bake for 20 minutes.

Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.

Closely arrange spears on the center of each sheet. Top with black beans and cheese. Bake until cheese has melted, about 3 minutes.

Sprinkle with scallions and enjoy!

RANCH ’N BACON BUTTERNUT FRIES

You’ll Need: 2 baking sheets, nonstick spray, small bowl, vegetable peeler, skillet or microwave-safe plate
Prep: 25 minutes
Cook: 40 minutes

1/2 of recipe: 235 calories, 5.5g fat, 880mg sodium,
39g carbs, 5.5g fiber, 10g sugars, 8.5g protein

1/3 cup fat-free sour cream
1/2 tablespoon ranch dressing/dip seasoning mix
One 2-pound or half of a 4-pound butternut squash (20 ounces once peeled and sliced)
1/8 teaspoon coarse salt
4 slices turkey bacon
Optional topping: chopped scallions

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

In a small bowl, thoroughly mix sour cream with ranch mix. Cover and refrigerate.

Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.

Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with salt. Bake for 20 minutes.

Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.

Meanwhile, cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Cut into very thin strips.

Toss fries with bacon strips and drizzle or serve with ranch mixture. Eat up!

HUNGRY GIRLFREDO BUTTERNUT FRIES

You’ll Need: 2 baking sheets, nonstick spray, microwave-safe bowl
Prep: 25 minutes
Cook: 40 minutes

1/2 of recipe: 213 calories, 3.5g fat,
527mg sodium, 39g carbs, 5.5g fiber,
9g sugars, 7.5g protein

One 2-pound or half of a 4-pound butternut squash (20 ounces once peeled and sliced)
1/8 teaspoon coarse salt, or more to taste
3 tablespoons fat-free sour cream
1 tablespoon reduced-fat Parmesan-style grated topping
1/8 teaspoon garlic powder
Dash black pepper
3 wedges The Laughing Cow Light Creamy Swiss cheese

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.

Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with salt. Bake for 20 minutes.

Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.

In a microwave-safe bowl, mix sour cream, Parm-style topping, garlic powder, black pepper, and cheese wedges, breaking wedges into pieces. Stir in 2 tablespoons water. Microwave at 50 percent power for 1 minute. Stir and microwave at 50 percent power for 30 seconds, or until melted.

Stir sour cream mixture, spoon over fries, and enjoy!

You’ll Need: 2 baking sheets, nonstick spray
Prep: 10 minutes
Cook: 30 minutes

SWEET GARLIC BUTTERNUT FRIES

You’ll Need: 2 baking sheets, nonstick spray, vegetable peeler, aluminum foil, small microwave-safe bowl
Prep: 25 minutes
Cook: 40 minutes

1/2 of recipe: 189 calories, 1.5g fat, 453mg sodium, 45g carbs, 6g fiber, 13g sugars, 3.5g protein

INGREDIENTS

One 2-pound or half of a 4-pound butternut squash (20 ounces once peeled and sliced)
¼ teaspoon coarse salt
1/2 head of garlic
1/2 teaspoon olive oil
2 tablespoons sweet Asian chili sauce

Optional seasoning: additional coarse salt

DIRECTIONS

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Peel squash and slice off the ends. Cut in half widthwise, just above the round section. Cut the round piece in half lengthwise and scoop out the seeds.

Cut squash into French-fry-shaped spears. Thoroughly pat dry. Lay spears on the sheets and sprinkle with 1/8 teaspoon salt.

Remove outer layer of garlic, leaving the skins around the cloves intact. Slice ¼ inch off the top, exposing the cloves.

Place on a piece of foil, cut side up, and coat the top with oil. Tightly wrap foil around garlic, enclosing it completely.

Place foil-wrapped garlic on one of the baking sheets. Bake for 20 minutes.

Flip spears and bake until mostly tender on the inside and crispy on the outside, about 15 minutes.

Once cool, unwrap garlic and remove cloves; discard skin. Place cloves in a small microwave-safe bowl. Add remaining 1/8 teaspoon salt and mash with a fork until mostly smooth. Mix in chili sauce. Microwave for 10 seconds, or until softened.

Serve fries with garlic sauce on top or on the side!

MAKES 2 SERVINGS

TOTALLY TURNIP FRIES

1/2 of recipe: 96 calories, <0.5g fat, 373mg sodium, 22g carbs, 6g fiber, 13g sugars, 3g protein

11/2 pounds turnips (about 2 medium turnips)
1/8 teaspoon each salt and black pepper

Optional dip: ketchup

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Cut turnips into French-fry-shaped spears and lay them on the sheets. Sprinkle with salt and pepper. Bake for 15 minutes.

Flip spears. Bake until tender on the inside and crispy on the outside, about 15 more minutes. Chew, you!

BACON ’N CHEESE TURNIP FRIES

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TURNIP THE DISCO FRIES

You’ll Need: 2 baking sheets, nonstick spray, small nonstick pot
Prep: 10 minutes
Cook: 35 minutes

1/2 of recipe: 284 calories, 1g fat, 913mg sodium, 58g carbs, 9.5g fiber, 15.5g sugars, 13g protein

INGREDIENTS

11/2 pounds turnips (about 2 medium turnips)
One 12-ounce russet potato
3 slices fat-free American cheese, torn into strips
1/2 cup jarred fat-free or nearly fat-free chicken gravy

Optional seasonings: salt and black pepper Optional topping: chopped chives

DIRECTIONS

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Cut turnips and potato into French-fry-shaped spears and lay them on the sheets. Bake for 15 minutes.

Flip spears. Bake until tender on the inside and crispy on the outside, about 15 more minutes. Closely arrange spears on the center of the sheets. Top with cheese and bake until melted, about 3 minutes.

Place gravy in a small nonstick pot, and set temperature to low. Cook and stir until hot, 1 to 2 minutes.

Serve fries with gravy. Enjoy!

MAKES 2 SERVINGS

You’ll Need: 2 baking sheets, nonstick spray, skillet or microwave-safe plate, small nonstick pot
Prep: 10 minutes
Cook: 30 minutes

1/2 of recipe: 195 calories, 4.5g fat, 880mg sodium, 25.5g carbs, 6g fiber, 15.5g sugars, 12.5g protein

11/2 pounds turnips (about 2 medium turnips)
2 slices center-cut bacon or turkey bacon
¼ cup light plain soymilk
2 slices fat-free cheddar or American cheese
2 wedges The Laughing Cow Light Creamy Swiss cheese

Optional seasonings: salt and black pepper Optional topping: chopped scallions

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Cut turnips into French-fry-shaped spears and lay them on the sheets. Bake for 15 minutes.

Flip spears. Bake until tender on the inside and crispy on the outside, about 15 more minutes.

Meanwhile, cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Chop or crumble.

Pour soymilk into a small nonstick pot. Add cheese slices and wedges, breaking them into pieces. Bring to medium-low heat. Cook and stir until sauce is hot and uniform, 5 to 8 minutes.

Top fries with cheese sauce and chopped or crumbled bacon. Dig in!

GRIN ’N CARROT FRIES & DIP

CHEESY BEEFY TURNIP FRIES

You’ll Need: 2 baking sheets, nonstick spray, skillet, medium bowl
Prep: 10 minutes
Cook: 40 minutes

1/2 of recipe: 229 calories, 3.5g fat, 796mg sodium, 28.5g carbs, 6.5g fiber, 16.5g sugars, 20.5g protein

INGREDIENTS

11/2 pounds turnips (about 2 medium turnips)
1/2 cup finely chopped onion
4 ounces raw extra-lean ground beef
1/8 teaspoon each salt and black pepper
2 slices fat-free cheddar or American cheese
1 wedge The Laughing Cow Light Creamy Swiss cheese, room temperature

DIRECTIONS

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

Cut turnips into French-fry-shaped spears and lay them on the sheets. Bake for 15 minutes.

Flip spears. Bake until tender on the inside and crispy on the outside, about 15 more minutes.

Bring a skillet sprayed with nonstick spray to medium-high heat. Add onion and beef and sprinkle with salt and black pepper. Cook, stir, and crumble until beef is fully cooked and onion has softened, about 5 minutes. Transfer to a medium bowl and immediately add cheese slices and cheese wedge, breaking them into small pieces, and stir until melted and well mixed.

Serve fries topped with beef mixture and enjoy!

MAKES 2 SERVINGS

You’ll Need: 2 baking sheets, nonstick spray, small bowl
Prep: 15 minutes
Cook: 30 minutes

1/2 of recipe: 201 calories, 2g fat, 733mg sodium, 40g carbs, 9.5g fiber, 19.5g sugars, 7.5g protein

1/2 cup fat-free sour cream
1 teaspoon ranch dressing/dip seasoning mix
1 tablespoon precooked crumbled bacon
11/2 pounds carrots (about 8 large carrots), tops removed, peeled
¼ teaspoon coarse salt, or more to taste

Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.

In a small bowl, mix sour cream with ranch mix. Stir in crumbled bacon. Cover and refrigerate.

Cut carrots into French-fry-shaped spears and lay them on the sheets. Sprinkle with salt. Bake for 15 minutes.

Flip spears. Bake until tender on the inside and slightly crispy on the outside, about 15 more minutes.

Serve fries with sour cream mixture for dipping!