Hungry Girl Lisa Lillien shares new recipes
Hungry Girl Lisa Lillien stopped by to share healthy recipes from her latest book "Hungry Girl: Clean & Hungry: Obsessed"!
Lisa identified foods that people do not want to live without, such as nachos, pizza, brownies, and cheesecake, and swapped ingredients to make all the recipes under 375 calories!
More on Lisa Lillien - http://www.hungry-girl.com/who-is-hungry-girl
Z'paghetti Bolognese
1/4th of recipe (about 1 3/4 cups): 181 calories, 5g total fat (1.5g sat fat), 579mg sodium, 18.5g carbs, 5g fiber, 11g sugars, 17g protein
2 pounds spiralized zucchini (about 4 medium zucchini)
1 3/4 cups canned crushed tomatoes
2 tablespoons tomato paste
11/2 teaspoons white wine vinegar
1/2 teaspoon Italian seasoning
3/4 teaspoon garlic powder
3/4 teaspoon onion powder
11/2 teaspoons olive oil
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped carrots
8 ounces raw extra-lean ground beef (4% fat or less)
1/2 teaspoon salt
1/8 teaspoon black pepper
Optional topping: grated Parmesan cheese
1. Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Cook and stir zucchini until hot and slightly softened, about 3 minutes.
2. Transfer zucchini to a strainer, and thoroughly drain excess liquid.
3. In a medium-large bowl, combine crushed tomatoes, tomato paste, vinegar, and Italian seasoning. Add 1/2 teaspoon each garlic powder and onion powder, and mix well.
4. Drizzle oil in the skillet, and return to medium-high heat. Add celery, onion, and carrots. Cook and stir until slightly softened, about 2 minutes.
5. Reduce heat to medium. Add beef, and season with salt, pepper, and remaining 1/4 teaspoon each garlic powder and onion powder. Cook, stir, and crumble until veggies have softened and beef is fully cooked, about 5 minutes.
6. Add tomato mixture to the skillet. Cook and stir until hot and well mixed, about 1 minute.
7. Add drained zucchini, and cook and stir until hot and well mixed, about 2 minutes.
Chocolate Chocolate Donuts
1/6th of recipe (1 donut): 155 calories, 4g total fat (2g sat fat), 198mg sodium, 30g carbs, 4.5g fiber, 6.5g sugars, 7g protein
DONUTS
1 cup whole-wheat flour
1/3 cup unsweetened dark cocoa powder
2 1/2 tablespoons Truvia spoonable no-calorie sweetener (or another natural brand about twice as sweet as sugar)
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/8 teaspoon salt
1/2 cup unsweetened vanilla almond milk
1/2 cup fat-free plain Greek yogurt
1/4 cup egg whites (about 2 large eggs' worth)
1/4 cup canned pure pumpkin
1/2 teaspoon vanilla extract
2 1/2 tablespoons mini (or chopped) semi-sweet chocolate chips
TOPPING
1 tablespoons mini (or chopped) semi-sweet chocolate chips
2 teaspoons unsweetened vanilla almond milk
1. Preheat oven to 375 degrees. Spray a standard 6-cavity donut pan with nonstick spray.
2. In a large bowl, combine flour, cocoa powder, sweetener, baking powder, baking soda, and salt. Mix well.
3. In a medium bowl, combine all remaining donut ingredients except chocolate chips. Whisk until uniform.
4. Add contents of the medium bowl to the large bowl, and stir until smooth and uniform. (Batter will be thick.)
5. Fold in chocolate chips. Evenly fill donut pan with batter, and smooth out the tops.
6. Bake until a toothpick inserted into a donut comes out mostly clean, about 10 minutes.
7. Let donuts cool completely, about 10 minutes in the pan and 15 minutes out of the pan.
8. In a very small microwave-safe bowl, combine topping ingredients. Microwave at 50 percent power for 25 seconds.
9. Stir topping until smooth and uniform. Drizzle or spread over donuts.
Meatza Pizza
1/4th of pizza: 232 calories, 9g total fat (4.5g sat fat), 751mg sodium, 5.5g carbs, 1g fiber, 2.5g sugars, 31g protein
CRUST
1 pound raw extra-lean ground beef (4% fat or less)
2 tablespoons egg whites (about 1 large egg's worth)
2 tablespoons grated Parmesan cheese
1 teaspoon Italian seasoning
3/4 teaspoon salt
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon black pepper
TOPPING
1/3 cup chopped mushrooms
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/2 cup canned crushed tomatoes
1/2 teaspoon Italian seasoning
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 cup shredded part-skim mozzarella cheese
Optional topping: fresh basil
1. Preheat oven to 350 degrees. Line a baking sheet with parchment paper.
2. Thoroughly mix crust ingredients in a large bowl. Shape into a circle on the baking sheet, about 1/4 inch thick and 10 inches in diameter.
3. Bake until cooked through, about 15 minutes.
4. Meanwhile, make the topping. Bring a skillet sprayed with nonstick spray to medium heat. Add mushrooms, onion, and bell pepper. Cook and stir until mostly softened and lightly browned, about 4 minutes.
5. In a medium bowl, stir seasonings into crushed tomatoes.
6. Carefully drain excess liquid from baking sheet, and thoroughly blot crust dry.
7. Spread crust with seasoned tomatoes, leaving a 1/2-inch border. Top with cooked veggies and mozzarella.
8. Bake until cheese has melted, about 5 minutes.
So Money Honey Mustard Chicken Nuggets
1/2 of recipe (5 nuggets): 219 calories, 3g total fat (0.5g sat fat), 517mg sodium, 16.5g carbs, 1g fiber, 9.5g sugars, 26.5g protein
1/4 cup whole-wheat panko breadcrumbs
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon each salt and black pepper
2 tablespoons Dijon mustard
1 tablespoon honey
8 ounces raw boneless skinless chicken breast, cut into 10 nuggets
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. In a wide bowl, mix breadcrumbs with seasonings.
3. In another wide bowl, thoroughly mix mustard with honey.
4. Add chicken to mustard mixture, and toss to coat.
5. One at a time, shake chicken nuggets to remove excess mustard mixture, and coat with seasoned crumbs.
6. Evenly place nuggets on the baking sheet, and top with any remaining seasoned crumbs. Bake for 8 minutes.
7. Flip chicken. Bake until lightly browned and crispy, 8 to 10 minutes.
Sweet Cinnamon Cakies
1/16th of recipe (1 cakie): 41 calories, 0.5g total fat (<0.5g sat fat), 62mg sodium, 9g carbs, 1g fiber, 0.5g sugars, 2g protein
1 cup whole-wheat flour
3 tablespoons Truvia spoonable no-calorie sweetener (or another natural brand about twice as sweet as sugar)
1 teaspoon pumpkin pie spice
1/2 teaspoon baking powder
1/8 teaspoon baking soda
1/8 teaspoon salt
1/2 cup unsweetened vanilla almond milk
1/2 cup fat-free plain Greek yogurt
1/3 cup canned pure pumpkin
1/4 cup egg whites (about 2 large eggs' worth)
1/2 teaspoon vanilla extract
1/4 teaspoon maple extract
1 tablespoon whipped butter
1 teaspoon cinnamon
1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray.
2. In a large bowl, combine flour with 21/2 tablespoons sweetener. Add pumpkin pie spice, baking powder, baking soda, and salt. Mix well.
3. In a medium bowl, combine almond milk, yogurt, pumpkin, egg whites, and both extracts. Whisk until uniform.
4. Add contents of the medium bowl to the large bowl, and stir until smooth and uniform. (Batter will be thick.)
5. Spoon batter onto the sheet in 16 evenly sized mounds. Use the back of a spoon to spread and flatten into 2-inch circles.
6. Bake until a toothpick inserted into the center of a "cakie" comes out mostly clean, about 10 minutes.
7. Let cool completely, about 15 minutes.
8. In a small microwave-safe bowl, microwave butter for 30 seconds, or until melted.
9. In a small bowl, mix cinnamon with remaining 1/2 tablespoon sweetener.
10. Brush cakies with melted butter, and sprinkle with cinnamon mixture.
