Recipes Under 375 Calories

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'Hungry Girl' and NY Times Bestselling author Lisa Lillien is back in our kitchen and this time she's got easy and all-natural recipes from her latest, "Clean & Hungry." (WLS)

'Hungry Girl' Lisa Lillien on WCL
'Hungry Girl' and NY Times Bestselling author Lisa Lillien is back in our kitchen and this time she's got easy *and* all-natural recipes from her latest, "Clean & Hungry."


Monday April 18th
7:00 PM
Barnes & Noble
297 Oakbrook Center
Oak Brook, IL 60523



1/9th of pan (about 2 1/2 inches by 2 1/2 inches): 116 calories, 3.5g total fat (1g sat fat), 255mg sodium, 23.5g carbs, 5g fiber, 4g sugars, 6.5g protein

You'll Need: 8-inch by 8-inch baking pan, nonstick spray, food processor, medium bowl
Prep: 15 minutes Cook: 30 minutes Cool: 1 hour

One 15-ounce can black beans, drained and rinsed
1/2 cup unsweetened cocoa powder
1/3 cup unsweetened applesauce
1/4 cup canned pure pumpkin
1/4 cup (about 2 large) egg whites
1/4 cup whole-wheat flour
1/4 cup Truvia spoonable no-calorie sweetener (or another natural brand that's about twice as sweet as sugar)
1 teaspoon vanilla extract
3/4 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons mini (or chopped) semi-sweet chocolate chips

1/3 cup powdered peanut butter or defatted peanut flour
1 tablespoon Truvia spoonable no-calorie sweetener (or another natural brand that's about twice as sweet as sugar)
Dash salt
1 tablespoon creamy peanut butter (no sugar added)

1. Preheat oven to 350 degrees. Spray an 8-inch by 8-inch baking pan with nonstick spray.
2. Place all brownie ingredients except chocolate chips in a food processor. Puree until completely smooth and uniform.
3. Fold in 1 tablespoon chocolate chips.
4. Spread mixture into the baking pan, and smooth out the top.
5. In a medium bowl, combine all topping ingredients except creamy peanut butter. Add 1/4 cup water, and mix until smooth and uniform. Add peanut butter, and stir until uniform.
6. Spoon topping onto the brownie batter, and swirl it in with a knife. Sprinkle with remaining 1 tablespoon chocolate chips, and lightly press into the batter.
7. Bake until a toothpick (or knife) inserted into the center comes out mostly clean, 25 to 30 minutes.
8. Let cool completely, about 1 hour.



1/4th of pan (about 4 inches by 4 inches): 182 calories, 8g total fat (5g sat fat), 659mg sodium, 15g carbs, 6.5g fiber, 6.5g sugars, 14g protein

You'll Need: baking sheet, 8-inch by 8-inch baking pan, nonstick spray, aluminum foil

Prep: 15 minutes Cook: 1 hour and 5 minutes Cool: 10 minutes

1 large eggplant (about
20 ounces), ends removed
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon salt
1 cup Clean & Hungry Marinara
Sauce (recipe and store-bought
alternatives on page 20)
1 cup shredded part-skim
mozzarella cheese
1/4 cup grated Parmesan cheese

1. Preheat oven to 400 degrees. Spray a baking sheet and an 8-inch by 8-inch baking pan with nonstick spray.
2. Cut eggplant lengthwise into 1/2-inch slices. Sprinkle with seasonings, and lay on the baking sheet.
3. Bake for 20 minutes.
4. Flip eggplant. Bake until lightly browned, and slightly softened, about 10 minutes. Remove sheet, but leave oven on.
5. Evenly layer the following ingredients in the baking pan: 1/4 cup sauce, half of the eggplant slices, 1/4 cup sauce, 1/2 cup mozzarella cheese, 2 tablespoons Parm, and 1/4 cup sauce.
6. Continue layering with remaining eggplant slices, 1/4 cup sauce, 1/2 cup mozzarella cheese, and 2 tablespoons Parm.
7. Cover pan with foil, and bake for 30 minutes, or until hot and bubbly.
8. Uncover and bake until cheese has melted, about 5 minutes.
9. Let cool for 10 minutes before slicing.


Entire recipe: 137 calories, 7.5g total fat (1g sat fat), 576mg sodium, 15g carbs, 4g fiber, 8.5g sugars, 7g protein

These peanutty noodles don't even need to be cooked. Have this dish as a snack, or add a little protein (shrimp rocks!) to make it a meal!

You'll Need: small bowl, spiral vegetable slicer (or vegetable peeler), medium bowl
Prep: 10 minutes Chill: 15 minutes

1 tablespoon reduced-sodium/lite soy sauce
11/2 teaspoons plain rice vinegar
11/2 teaspoons powdered peanut butter/defatted peanut flour
1 teaspoon sesame oil
Half a packet natural no-calorie sweetener
1/4 teaspoon crushed garlic
1/8 teaspoon ground ginger
10 ounces (about 1 large) zucchini
2 tablespoons chopped scallions
1 teaspoon sesame seeds
Optional topping: red pepper flakes

1. To make the sauce, in a small bowl, combine soy sauce, rice vinegar, powdered peanut butter/peanut flour, sesame oil, sweetener, garlic, and ginger. Using a fork, whisk until uniform.
2. Using a spiral vegetable slicer, cut zucchini into spaghetti-like noodles. (If you don't have a spiral veggie slicer, peel zucchini into super-thin strips, rotating the zucchini after each strip.) Roughly chop for shorter noodles.
3. Place zucchini noodles in a medium bowl. Add sauce, and toss to coat. Cover and refrigerate until chilled, at least 15 minutes.
4. Give mixture a stir, and top with scallions and sesame seeds.



1/5th of recipe (about 11/3 cups): 131 calories, 3g total fat (0.5g sat fat),
285mg sodium, 17.5g carbs, 5.5g fiber, 7.5g sugars, 8.5g protein

You'll Need: blender, extra-large skillet, nonstick spray, large bowl
Prep: 15 minutes Cook: 20 minutes

5 cups roughly chopped cauliflower
3/4 cup (about 6) egg whites
3 cups frozen Asian-style stir-fry vegetables
1 cup frozen peas
1 cup chopped onion
1 tablespoon sesame oil
1 teaspoon chopped garlic
1/8 teaspoon salt
1/3 cup Clean & Hungry Teriyaki Sauce (recipe below)

1. Pulse cauliflower in a blender until reduced to rice sized pieces, working in batches as needed.
2. Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites until fully cooked, 3 to 4 minutes, breaking them up into bite-sized pieces. Transfer to a large bowl, and cover to keep warm.
3. Remove skillet from heat; clean, if needed. Res-pray, and bring to medium-high heat. Add stir-fry veggies, peas, and 1/4 cup water. Cover and cook for 3 minutes, or until thawed. Add cauliflower rice, onion, sesame oil, garlic, and salt. Cook and stir until veggies have mostly softened, 6 to 8 minutes.
4. Add scrambled egg whites and teriyaki sauce. Cook and stir until hot and well mixed, about 2 minutes.
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