Hungry Girl Supermarket List 2012

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If you have ever started a weight loss program you know how overwhelming it can be to make your very first trip to the grocery store. Many of my Weight Watchers members ask me for food ideas, so that they know which items are "safe" to buy when shopping. To keep from being overwhelmed when grocery shopping I use the Supermarket List from Hungry Girl, which I have found to be the solution to my problem.

I am happy to announce that today Hungry Girl released their 2012 Supermarket List! This yearly list from Hungry Girl is so helpful. Each year I print off this list and keep it with me while I am grocery shopping. It helps me to navigate the store successfully without spending hours calculating the PointsPlus values of every food item I walk past.

If you are new to healthy eating, I would recommend that you print this list and keep it with you.

This supermarket list is extremely long, so please visit Hungry Girl for the complete Hungry Girl Supermarket List 2012. To download the PDF version of this list, please click here.

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Recipe Review: Soda Cupcakes

Last night I was baking up a storm! It was funny, because I was watching The Biggest Loser on Hulu at the same time as I was baking such yummy treats.

You see tonight we are having friends over for dinner and I was trying to make dessert ahead of time, so that I am not running around like a crazy person today. I really baking a lot and I wanted to try and make a Weight Watchers friendly dessert to share with our friends. I found just what I was looking for right here on my blog in My Recipe Collection!

Without further ado here is today's recipe review for Soda Cupcakes!

Ingredients

Pour the dry cake mix in a large bowl.

Add one can of diet soda.

Thoroughly whisk the two ingredients together.

Make sure to get all the lumps out.

I used a measuring cup to transfer the batter into cupcake liners.

WARNING: These cupcakes are very sticky. If you are not going to use cupcake liners make sure that you use nonstick spray on whatever pan you choose to bake this in.

This recipe said that it only made 12 cupcakes. However, I had so much batter that I probably could have gotten 24 cupcakes instead. Bake the cupcakes at 350 degree and refer to cake-mix box for pan size and approximate bake time.

The cupcakes right after I took them out of the oven.

Yummy!

I took the cupcakes out of the pan and let them cool.

These cupcakes are sweet enough that you might not need anything on top.

I put Cool Whip Free on top of my cupcake.

The final product!

These were so good! Enjoy!!

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Soda Cupcakes
Source: Hungry Girl

Ingredients
1 Boxed Cake Mix (any flavor)
12 fl oz Diet Soda (any flavor)

Instructions
Preheat oven to 350 degrees.

Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor Combo
Yellow cake mix + diet cream soda. Runners-up include lemon cake mix + diet lemon-lime soda and devil's food cake mix + diet cherry cola.

The Texture
Moist and light.

The Taste
Pretty darn impressive! However, if you're sensitive to the sweetener in diet soda, you may notice a slight aftertaste... especially if you use cola of any kind.

Icing Options
Cupcakes can be frosted with 2 tablespoons of low fat whipped topping without affecting its point total. Also, to offer a richer flavor, one might try combining 1 1/2 cups of fat free vanilla yogurt with one package of Jell-O Sugar Free Fat Free Cheesecake Pudding. Mix thoroughly and top with 2 tablespoons per cupcake just before serving.

Choosing the Right Cake Flavor and Diet Soda
Pairing the cake mix and soda is crucial to flavor, but is not rocket science. For those hankering a lemon cake, the choice is obvious - lemon lime soda. Chocolate cake taste bests if a diet chocolate soda can be found (check out Waist Watchers Soda brand). If this somewhat elusive flavor cannot be found, opt for a diet cola or cream soda instead. Yellow and white cake mixes work well with lemon lime or cream sodas.

PER SERVING (1 piece, 1/12th of cake): 171 calories, 3.25g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein --PointsPlus® value 5*

Planning Ahead

Last week in the Made to Crave Bible study I am teaching Lysa TerKeurst talked about counting the costs...literally.

Lysa explained that if anything tempts us that before giving in and eating it we should do the math. Taking time to count how calories or pointsplus+ that milkshake will cost us. Then calculating how many minutes or hours it would take to work off that milkshake.

When we see it laid out in front of us like that, suddenly that milkshake is no long appealing, because we know we would have to workout for 4 hours to burn the entire thing off!

Last Friday's Hungry Girl email about "Restaurant & Supermarket Shockers!" was a perfect example and just too good, not to share with you!!

At the end of March, my co-workers and I went to the Olive Garden for lunch. Before our lunch I went to the Olive Garden website to create a plan of what I was going to eat. I calculated the pointsplus+ on my favorite dishes, trying to decide what was going to fill me up, taste good, and be low in pointsplus+.

When all was said and done, I decided on this...

Grilled Chicken Spiedini (lunch portion) - 5 pointsplus+
Zuppa Toscana for - 3 pointsplus+
Total Meal - 8 pointsplus+

I am so thankful that I went to the Olive Garden with a plan!

The day of our lunch came and many of my co-workers choose the Olive Garden Herb Cheese Soffatelli with Sautéed Chicken. Sure it looked good, but I knew it would ruin my pointsplus+ plan for the day. I stuck with what I had planned and was happy that I had not given into temptation!

Do you want to know what dish was on the Hungry Girl Springtime Restaurant Shockers list?

That's right the Olive Garden Herb Cheese Soffatelli with Sautéed Chicken! Take a look at that stats listed below and what Hungry Girl has to say about this dish.

Olive Garden Herb Cheese Soffatelli with Sautéed Chicken

PER SERVING (1 order): 1,530 calories, 107g fat, 1,940mg sodium, 76g carbs, 7g fiber, sugars n.a., protein n.a. -- PointsPlus™ value of at least 35*

The first thing you might think when you see this dish? "Did someone drop a couple of cheese Danishes on my chicken?" And here's the kicker -- this chicken version of the meal is even heavier than the beef option! Uhhhh... WOW. Skip it and order the Herb-Grilled Salmon (510 calories, 26g fat); at least the fat from the fish is the good-for-you kind. Click here for more need-to-know info about Olive Garden!

It is a good thing that I stuck to my plan, because 35 pointsplus+ for one dish is NOT worth it to me! From now on, I will continue to plan ahead like this!

If your do not get the daily Hungry Girl email you should visit their website and sign up here.

Yogurt Ideas

I am really picky about yogurt. As a child I did not even like yogurt. It was something that I did not acquire a taste for until I was in high school. I started by eating the strawberry yogurt that you can eat with candy or granola to make it taste better. After a while I started to like Yoplait yogurt and nothing else.

Since I joined Weight Watchers I have always been on the lookout for great tasting low pointsplus+ yogurt options. Here are some of the yogurt options that will satisfy my picky palate.

Yoplait and Fiber One have a great thing going for them here. There is a reason what it has received Hungry Girl's stamp of approval. This yogurt it good. I normally buy it every time I make a trip to the grocery store. I like eating my yogurt with a freshly sliced banana mixed in. My favorite flavor is strawberry.

Yoplait Fiber One Yogurt
Serving Size: One cup container
1 pointsplus+

This past weekend I went to Wal-mart and decided to go out on a limb and buy the Weight Watchers yogurt. Like I said I am really picky about yogurt and was afraid I would not like this. However, I had a coupon and was willing to take a chance. I had the Apple Pie flavor on Monday and it was delicious! I might have to start buying this instead of the Fiber One yogurt. Yummy!

Weight Watchers Yogurt
Serving Size: 6-oz
2 pointsplus+

Do you like yogurt? What is your favorite yogurt?

Recipe Review: Sweet 'n Sticky Sesame Chicken

The new PointsPlus system has renewed my desire to find healthy recipes that taste good. I am always on the lookout for new recipes, but for a while I have leaned more on our standbys and forgotten to try any thing new!

So, I was looking for a recipe the other night that Jon and I could enjoy together. I really love Hungry Girl recipes. These recipes are wonderful, because they always come in smaller portion sizes. Most nights I am only cooking for two, so why do I need to make something that says it has eight servings?

With six extra servings sitting around I am much more tempted to get just a little more then I should. However, when I make a recipe that only divides once I try to be very careful when I dish out our portions. I do not want to cheat Jon or myself out of any part of our serving.

There are so many good recipes to choose from, but I finally decided to make Hungry Girl's Sweet 'n Sticky Sesame Chicken (the complete recipe is listed below).

Sweet 'n Sticky Sesame Chicken
From: Hungry Girl
Ingredients
10 oz. raw boneless skinless lean chicken breast, chopped into bite-sized pieces
1/8 tsp. salt
1/8 tsp. black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup whole-wheat flour, divided
1/4 cup fat-free chicken broth
1 tbsp. cornstarch
2 tbsp. sugar-free pancake syrup
2 tbsp. seasoned rice vinegar
1 tbsp. ketchup
1/2 tbsp. lite/low-sodium soy sauce
1/2 tsp. sesame oil
1/2 tsp. crushed garlic
1 tsp. sesame seeds
2 tbsp. thinly sliced scallions
Optional: crushed red pepper

Instructions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Place chicken in a bowl, season with salt and pepper, and cover with egg substitute. Toss to coat and set aside.

Place 2 tbsp. flour in another bowl. Use a fork to transfer half of the chicken to the flour bowl, allowing excess egg substitute to drain back into the egg bowl. Thoroughly coat chicken with flour, and then transfer to the baking sheet. Wipe the bowl clean, and then repeat with remaining flour and chicken.

Bake chicken in the oven until fully cooked, about 10 minutes.

Meanwhile, to make the sauce, combine broth with cornstarch in a small nonstick pot and stir to dissolve. Add syrup, vinegar, ketchup, soy sauce, sesame oil, and garlic. Mix well and bring to medium heat on the stove. Stirring often, cook until thick enough to coat a spoon, 2 - 3 minutes. Set aside.

Place cooked chicken in a bowl, top with sauce, and toss to coat. Sprinkle with sesame seeds and scallions. If you like, add a sprinkle of red pepper flakes. Eat up!

MAKES 2 SERVINGS

Nutritional Information:
Serving Size: 1/2 of recipe, about 1 cup
Calories 288; Fat 4g; Carbs: 24g; Fiber: 2.25g; Protein: 37g
7 pointsplus+

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By the time I decided to make this into a blog post I had already cooked the chicken in the oven and made the sauce.

I tossed the chicken in the sauce. The sauce smelled so good! I just wanted to lick the spoon.

I topped everything with green onions and sesame seeds.

I choose to serve this over brown rice. I added a little more low-sodium soy sauce to eat with the rice. It was delicious!!

Surviving Halloween

There are only 14 days until Halloween. Ahh!! Have you picked out your costume yet? I have. Thankfully, because I don't need anything else to worry about.

With Halloween comes candy, a lot of candy. If you are like me you have been tempted by all the candy and treats that are filling the aisles at the store. This time of year, if you are trying to eat healthy, the supermarket can be scarier than an actual Haunted House. If you have not already read it, here is a post about how to Outsmart the Supermarket.

Even if you are able to buy healthy things at the store, how are you supposed to stay on plan and continue to lose weight this time of year? I am so glad you asked.

First, I wanted to share with you Three Quick Tips! from Hungry Girl to help you survive Halloween.

1. DO NOT stock up on your favorite candies. Too late to take that advice? Here's what to do. After the last wave of trick-or-treaters has come through, PUT THE CANDY AWAY! "Out of sight, out of mind" is a cliché, but it's true. If the candy still haunts you from the cabinet, bring the extras to work Monday morning. Set it out in a bowl and it'll be gone before lunchtime. Disaster averted.

2. Just because the candy bars are little doesn't mean you can have ten of them. Those "fun size" bars generally have 70 - 100 calories and 3 - 6g fat each (POINTS® value 2 - 3*), so watch out! The bite-sized "minis" often have about 30 - 50 calories and 2 - 3g fat each (POINTS® value 1*). Set a portion-controlled stash aside, and don't keep going back for more. Or be strong and just skip 'em altogether.

3. The best way to avoid the lure of holiday sweets? Eat other things. For the love of Elvira, DON'T skip dinner so that you can go nuts on the candy! Eight Reese's Peanut Butter Cups Miniatures do not equal a meal. Eat normally all day long, have a small treat after dinner, and don't turn that plastic jack-o'-lantern bucket into your personal feed-bag!

Second, if you just have to eat some candy here is a link to Hungry Girl's Halloween Candy Guide. This is a great resource to figure out the calories and/or points in your favorite sweets.

Finally, move more. That's right, you need to get up and move more. Trying going for a walk or exercise the days leading up to Halloween, this will compensate for some of the extra calories that you will be eating for Halloween.

Also, Stephanie over at She's in There Somewhere wrote a blog post, Halloween Candy Survival Guide if you are interested in even more information of surviving Halloween!

You can do it! Do not give in to the candy, because it is just not worth it. You deserve so much better!!

Nature Valley Granola Thins Crispy Squares

Just in case you have not heard there is a new snack on the block! I learned them on the Hungry Girl newsletter yesterday. They are Nature Valley Granola Thins Crispy Squares.



This is what Hungry Girl had to say about them, "We love Nature Valley's Crunchy Granola Bars but sometimes wish they weren't packaged in twos. Enter these individually wrapped flat snacks! With a layer of either Dark Chocolate or Peanut Butter, each has 80 - 90 calories, 4 - 4.5g fat, 75 - 85mg sodium, 10 - 11g carbs, 1g fiber, 6g sugars, and 1g protein (POINTS® value 2*). Nice!"

I also found a coupon to save $.75 on One Nature Valley Granola Thins Crispy Squares. I have not tried them yet, but I plan to do that this next week. If you have tried them, what do you think?

Hungry Girl Supermarket List 2010

Since joining Weight Watchers I have learned about several blogs and websites that can help you to be successful at your weight loss. Hungry Girl is one of the best resources out there. If you do not already get their daily email, you should sign up for it here. I learn about tons of new low point foods and recipes from Hungry Girl.

This morning's email was about their Summer 2010 edition of The Official Hungry Girl Supermarket List!!! They are forever updating their famous list to bring the most fantastic new market finds -- plus all the essentials -- in one super-convenient list. Make sure that you click the link here and check out this list.

They have the list in pdf form for easy printing. I print a new list everytime they update it, because it is so helpful.

Gooey-Good Queso Dip 'n Chips

Gooey-Good Queso Dip 'n Chips
Source: Hungry Girl

Ingredients
1 cup frozen ground-beef-style soy crumbles (like the kind by Boca or Morningstar Farms)
3/4 tsp. dry taco seasoning mix, divided
3/4 tsp. ground cumin, divided
1/3 cup light plain soymilk
2/3 cup shredded fat-free cheddar cheese
2 wedges The Laughing Cow Light Original Swiss cheese
1 1/2 tbsp. fat-free cream cheese, room temperature
1/8 tsp. chili powder, or more to taste
30 (about 1 2/3 oz.) Guiltless Gourmet All Natural Yellow Corn Tortilla Chips (or another brand of low-fat baked tortilla chips)

Instructions
Bring a small pot sprayed with nonstick spray to medium-high heat. Add frozen crumbles and sprinkle with 1/2 tsp. taco seasoning and 1/4 tsp. cumin. Cook for about 4 minutes, mixing occasionally, until thawed and hot. Remove seasoned crumbles and set aside. Remove pot from heat and let cool slightly.

To the pot, add soymilk, all three cheeses, chili powder, remaining 1/4 tsp. taco seasoning, and remaining 1/2 tsp. cumin. Add 1/4 cup water and bring to medium-low heat. Stirring frequently, heat until cheeses have melted and mixture has a smooth, sauce-like consistency.

Add seasoned crumbles to the pot, and continue to cook and stir until hot. If you like, warm chips in the microwave. Place dip in a fun bowl, and serve with chips!

MAKES 3 SERVINGS

Serving Size: 1/3rd of recipe (about 1/3 cup dip and 10 chips)
Calories: 186 Fat: 4g Fiber: 3g POINTS® value 3*

Hungry Girl's Best BBQ Chicken Pizza

Hungry Girl's Best BBQ Chicken Pizza

Ingredients
1 stick light string cheese
3 oz. cooked boneless skinless lean chicken breast, chopped
2 tbsp. your favorite BBQ sauce with about 45 calories per 2-tbsp. serving, divided
1 high-fiber or whole-wheat pita
1 1/2 tbsp. finely chopped red onion
1 tsp. chopped cilantro

Instructions
Preheat oven to 375 degrees.

Break string cheese into thirds, and place in a food processor or blender -- blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside.

In a small dish, toss chopped chicken with 1 tbsp. BBQ sauce. Set aside.

Place pita on a baking sheet sprayed with nonstick spray. Spread remaining 1 tbsp. BBQ sauce onto the exposed side of the pita, leaving a 1/2-inch border around the edge.

Sprinkle evenly with shredded/grated cheese. Scatter saucy chicken over the layer of cheese, and then sprinkle with onion.

Bake in the oven for 10 - 12 minutes, until pizza is hot. Top with cilantro, slice into quarters, and enjoy. YUMMMM!

MAKES 1 SERVING

Serving Size: 1 pizza (entire recipe)
Calories: 340
Fat: 5g
Sodium: 925mg
Carbs: 39g
Fiber: 6g
Sugars: 10g
Protein: 36.5g

Hungry Girl's Mississippi Mug Pie

Mississippi Mug Pie
By, Hungry Girl

Ingredients
3 level tbsp. devil's food cake mix (not packed)
One 25-calorie packet hot cocoa mix (like Swiss Miss Diet or Nestle Fat Free)
1 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1 tsp. mini semi-sweet chocolate chips
1 Jell-O Sugar Free Chocolate Pudding Snack (original or Double Chocolate)
Optional: Fat Free Reddi-wip

Instructions
Spray a large microwave-safe mug with nonstick spray. Add cake mix, cocoa mix, egg substitute, and 2 tbsp. water. Mix well.

Add chocolate chips and about one-third of the pudding to the mug, and stir gently to combine. Microwave for 1 minute.

Fluff with a fork, and then gently mix in the remaining pudding. Microwave for 1 more minute.

Let cool slightly, top with Reddi-wip (if you like), and dig in!

MAKES 1 SERVING
Serving Size: entire recipe; Calories: 233; Fat: 5g; Fiber: 2.75g

Hungry Girl's Egg Mugs

Hungry Girl's Pizza! Pizza! Egg Mug

Ingredients
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni (like the kind by Hormel), chopped
1/2 tsp. reduced-fat Parmesan-style grated topping

Instructions
Season crushed tomatoes with Italian seasoning and set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for another 30 seconds.

Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.

Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!

Serving: 1 (entire recipe); 3 PointsPlus; 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein
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Hungry Girl's California Love Mug

Ingredients
1/2 cup chopped fresh spinach
1/2 cup sliced mushrooms
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
1 wedge The Laughing Cow Light Original Swiss cheese
2 tbsp. diced avocado

Instructions
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened.

Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.

Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Lightly stir, and allow to cool slightly. Top with avocado and eat up!

Serving: 1 (entire recipe); 3 PointsPlus; 140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein
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Hungry Girl's It's All Greek to Me Egg Mug

Ingredients
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil

Instructions
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45 - 60 seconds, until scramble is just set.

Gently stir, and then allow to cool slightly. Dig in!

MAKES 1 SERVING

PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein
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Hungry Girl's The Egg Mug Classic

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces

Instructions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein
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Hungry Girl's Egg Mug Mexicali

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa

Instructions
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein
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Hungry Girl's Egg Mug Lorraine

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked real crumbled bacon (like the kind by Oscar Mayer)
1 tsp. dried minced onion
1/2 tsp. Dijonnaise

Instructions
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein
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Hungry Girl's Egg McMuggin'

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40 - 45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese

Instructions
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 174 calories, 3.25g fat, 1,081mg sodium, 9g carbs, 1g fiber, 2.5g sugars, 25g protein
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Hungry Girl's Egg Mug Burger-rama

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, chopped
One Boca Original Meatless Burger (Vegan)
1 tbsp. ketchup

Instructions
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with ketchup, and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein
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Hungry Girl's Egg Mug Florentine

Ingredients
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice

Instructions
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small dish. Set aside.

Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!

MAKES 1 SERVING

PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, <0.5g fiber, 2.5g sugars, 15g protein
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Chicken Fajita Scramble Mug

Ingredients
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1 oz. cooked skinless lean chicken breast, chopped
1 tsp. dry fajita seasoning mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. fat-free sour cream

Instructions
Spray a large microwave-safe mug with nonstick spray. Add veggies, chicken, and fajita seasoning. Stir well to evenly distribute seasoning. Microwave for 1 - 2 minutes, until veggies have softened.

Add egg substitute and microwave for 1 minute.

Add cheese and gently stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.

Allow to cool slightly. Top with sour cream and enjoy!

MAKES 1 SERVING

PER SERVING (entire recipe): 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein -- POINTS® value 3*
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Denver Omelette in a Mug

Ingredients
1/4 cup chopped green bell pepper
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. (about 2 slices) 97 - 98% fat-free ham, chopped
2 tbsp. shredded fat-free cheddar cheese

Instructions
Spray a large microwave-safe mug with nonstick spray. Add veggies and microwave for 1 - 2 minutes, until softened.

Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.

Add ham and cheese and lightly stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.

Let cool slightly, and then eat up!

MAKES 1 SERVING

PER SERVING (entire recipe): 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein -- POINTS® value 2*
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Veggie Eggs-plosion Mug

Ingredients
1/2 cup sliced mushrooms
1/4 cup thinly sliced onion
1/4 cup chopped asparagus
1/4 cup diced tomato
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
Optional seasonings: black pepper, garlic powder

Instructions
Spray a large microwave-safe mug with nonstick spray. Add all veggies and microwave for 1 - 2 minutes.

Thoroughly blot excess moisture from the veggies. Add egg substitute and microwave for 1 minute.

Add the cheese wedge, breaking it into pieces. Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.

Allow to cool slightly. If you like, season to taste with black pepper and garlic powder. Enjoy!

MAKES 1 SERVING

PER SERVING (entire recipe): 130 calories, 2.25g fat, 495mg sodium, 10g carbs, 2g fiber, 5.5g sugars, 17g protein -- POINTS® value 2*

Hungry Girl's Sausage, Egg 'n Cheese Chick Griddle

Hungry Girl's Sausage, Egg 'n Cheese Chick Griddle
By, Hungry Girl

Ingredients:
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 1/2 tbsp. sugar-free pancake syrup
1 1/2 tbsp. whole-wheat flour
1/4 tsp. baking powder
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Optional: additional sugar-free pancake syrup, for dipping

Instructions:
To make the pancake batter, place butter in a microwave-safe bowl and nuke for 10 seconds, or until melted. Add syrup, flour, and baking powder, and mix thoroughly.

Bring a skillet sprayed with nonstick spray to medium heat. Add batter to form two small pancakes. Cook for 3 - 4 minutes per side, flipping carefully, until golden brown. Then plate and set aside.

Cook sausage patty according to package instructions, either in the microwave or in a skillet sprayed with nonstick spray. Top one pancake with the cheese slice, followed by the sausage patty. Set aside.

Re-spray the skillet and return to medium heat. Pour in egg substitute and allow it to spread out evenly -- do not scramble. Once mostly cooked through, flip and allow it to finish cooking. Gently fold it in half once, and then in half again. Place over the cheese-topped sausage patty, and finish it all off with the remaining pancake. If you like, dunk your ChickGriddle in some syrup. Yum time!

MAKES 1 SERVING

Nutritional Information:
Serving Size: 1 breakfast sandwich (entire recipe)
Calories: 210
Fat: 5g
Sodium: 834mg
Carbs: 20g
Fiber: 2.5g
Sugars: 2g
Protein: 22.5g

5 PointsPlus+, 4 Points

Soda Cupcakes

Soda Cupcakes
Source: Hungry Girl

Ingredients
1 Boxed Cake Mix (any flavor)
12 fl oz Diet Soda (any flavor)

Instructions
Preheat oven to 350 degrees.

Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor Combo
Yellow cake mix + diet cream soda. Runners-up include lemon cake mix + diet lemon-lime soda and devil's food cake mix + diet cherry cola.

The Texture
Moist and light.

The Taste
Pretty darn impressive! However, if you're sensitive to the sweetener in diet soda, you may notice a slight aftertaste... especially if you use cola of any kind.

Icing Options
Cupcakes can be frosted with 2 tablespoons of low fat whipped topping without affecting its point total. Also, to offer a richer flavor, one might try combining 1 1/2 cups of fat free vanilla yogurt with one package of Jell-O Sugar Free Fat Free Cheesecake Pudding. Mix thoroughly and top with 2 tablespoons per cupcake just before serving.

Choosing the Right Cake Flavor and Diet Soda
Pairing the cake mix and soda is crucial to flavor, but is not rocket science. For those hankering a lemon cake, the choice is obvious - lemon lime soda. Chocolate cake taste bests if a diet chocolate soda can be found (check out Waist Watchers Soda brand). If this somewhat elusive flavor cannot be found, opt for a diet cola or cream soda instead. Yellow and white cake mixes work well with lemon lime or cream sodas.

PER SERVING (1 piece, 1/12th of cake): 171 calories, 3.25g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein --PointsPlus® value 5*

For Recipe Review, click here.

Hungry Girl's Rockin' Poppin' Shrimp

Hungry Girl's Rockin' Poppin' Shrimp

Ingredients
3 oz. raw shrimp; pealed, deviened and cleaned
1/4 cup Egg Beaters, Original
1/2 cup Fiber One bran cereal
salt and pepper to taste

Instructions
Preheat oven to 350 degrees. Pour Egg Beaters into a bowl. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Pour Fiber One crumbs into a plastic container that has an airtight lid (or into a plastic food storage bag). Add as much salt & pepper to Fiber One as you like. Next, prepare the shrimp by ensuring that they are as dry as possible (use a paper towel to soak up moisture). Place shrimp in dish with Egg Beaters and coat them thoroughly. Transfer shrimp to Fiber One container or bag and secure lid/ seal bag. Then shake until shrimp are well coated. Place shrimp on a baking dish sprayed with nonstick cooking spray. Cook shrimp for 15 – 20 minutes (flipping them about halfway through), until outsides are crispy. Let ‘em cool; then serve 'em alone, with ketchup or with some cocktail sauce.


Serving Size: Entire recipe; Points: 3

Hungry Girl Supermarket List

Happy Friday!! I am so glad that this is the last day of the week. It has been a long and busy week, but that's okay.

I wanted to let you know that I added Hungry Girl's Supermarket List to the Low Point Foods tab. I think that this is extremely helpful to know what to buy and stock up on. This has helped me to learn of many other alternatives out there that I never consider, or took the time to find myself. You can visit the Hungy Girl website and download the list as a pdf, if you want to do that. Just click on this link, Hungry Girl Supermarket List.

Have a great weekend!

Hungry Girl's Big Bowl of Breakfast

Hungry Girl's Big Bowl of Breakfast

Ingredients
1 tray Green Giant Just for One Broccoli & Cheese Sauce
3/4 cup frozen potatoes O'Brien (like the kind by Ore-Ida)
3/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 slice Canadian bacon, chopped
2 tbsp. shredded fat-free cheddar cheese

Instructions
Prepare broccoli & cheese sauce according to package instructions. Set aside.

Bring a large pan sprayed with nonstick spray to medium heat. Add egg substitute and scramble for 2 - 3 minutes, until fully cooked. Place scrambled egg substitute in a microwave-safe bowl and set aside.

Remove pan from heat, re-spray with nonstick spray, and return pan to the stove. Raise heat to medium-high and add potatoes. Cook for 3 - 4 minutes, stirring occasionally, until thawed and lightly browned.

Add Canadian bacon and cook until hot and a little crispy, about 1 - 2 minutes.

Add potato/bacon mixture to the bowl with the egg scramble. Add broccoli & cheese sauce and mix to combine.

Sprinkle shredded cheese on top of the bowl, and microwave for 30 - 45 seconds, until cheese has melted. Grab a sturdy fork and dig in!


Serving Size: entire bowl
Calories: 262
Fat: 3.5g
Sodium: 1,306mg
Carbs: 23.5g
Fiber: 5g
Sugars: 4g
Protein: 31g

6 PointsPlus+, 5 Points

Slow Cookin' Pulled Chicken

This recipes is from Hungry Girl. She says, "shredded BBQ chicken is FANTASTIC over salads, piled onto light buns, stuffed inside high-fiber tortillas with (rinsed) cole slaw, or eaten all by itself. Yummmmmm!". I hope you enjoy!

Slow Cookin' Pulled Chicken

Ingredients
1 1/2 lb. raw boneless skinless lean chicken breasts, halved
1 cup canned tomato sauce
1/2 cup ketchup
2 tbsp. plus 2 tsp. brown sugar (not packed)
2 tbsp. plus 2 tsp. cider vinegar
2 tsp. garlic powder
Optional: red pepper flakes, to taste

Instructions
Place all ingredients except the chicken in the crock pot. Stir until mixed. Add chicken and coat well with the sauce.

Cover and cook on high for 3 - 4 hours OR on low for 7 - 8 hours, until chicken is fully cooked.

Remove all the chicken and place it in a bowl. Shred each piece using two forks -- one to hold the chicken in place and the other to scrape across the meat and shred it. Return the shredded chicken to the crock pot, and mix well with the sauce.

If you're serving a group, keep the crock pot on its lowest setting, so the chicken stays warm. If you like, season to taste with red pepper flakes. Eat up!

PER SERVING (1/2 cup): 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein -- POINTS® value 3*

MAKES 7 SERVINGS