Free The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks by Lisa Lillien Page B

side!
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    HG Alternative: Instead of vinegar, whisk the oil with 1 serving (3 to 4 tablespoons) Sweet ’n Tangy Tomato Dressing , Creamy Cilantro Dressing , or Creamy Balsamic Dressing . So good! Sodium count will vary.
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    Another HG Alternative: Replace both the vinegar and the oil with 65 calories’ worth of bottled dressing, preferably made with olive oil. Look for options with 150mg sodium or less.
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    In a Hurry? Use a bagged salad mix of pre-chopped greens. Just make sure there are no nuts, tortilla strips, or other fancy extras.
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    Need chicken cooking tips? Check out here . If buying precooked chicken, choose options lower in sodium.
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    Why Olive Oil and Grapeseed Oil?
    First, a word about healthy fats. It’s classic, old-school diet mentality to think that fat is the enemy and we should avoid it. But that’s just not the case. Monounsaturated and polyunsaturated fats—the kinds in olive and grapeseed oils as well as in almonds and pistachios—are extremely healthy. And studies show they can help keep you feeling fuller longer. So DON’T leave out the healthy fats on this plan … Learn to love them! Just measure carefully to keep the calories in check. (This is key.)
    Most people know that olive oil is full of those good fats and consider it the go-to oil in the kitchen. Well, grapeseed oil is just as impressive (if not more!). Its mild flavor and high smoke point make it incredibly versatile—it tastes fantastic with everything from salads to stir-frys. It’s also loaded with vitamin E and antioxidants. Give it a try!
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    HG Dips ’n Dressings at a Glance!
    Find the full recipes and stats (including big-batch instructions) here !
     
    Sweet ’n Tangy Tomato Dip/Dressing
    3 tablespoons canned crushed tomatoes
    1 teaspoon seasoned rice vinegar
    1 teaspoon finely chopped basil
    1 / 8 teaspoon garlic powder
    Creamy Cilantro Dip/Dressing
    3 tablespoons fat-free plain Greek yogurt
    1 tablespoon water
    1 teaspoon finely chopped cilantro
    ½ teaspoon lime juice
    1 / 8 teaspoon each cumin, garlic powder, onion powder
    Dash each salt and black pepper
    Creamy Balsamic Dip/Dressing
    2 tablespoons fat-free plain Greek yogurt
    1 tablespoon balsamic vinegar
    Half a no-calorie sweetener packet
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    HG Alternatives: Instead of dunking your Sandwich Platter veggies in an HG dip, you can use 30 calories’ worth of bottled fat-free dressing or dip. You can also have your veggies steamed (how-to info here ) and tossed with a tablespoon of sauce, dressing, or marinade with 30 calories or less. Sodium will vary.
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    Super-Sized Sandwich Platter with Tuna, Turkey, or Chicken
    349 calories, 5.5g fat, 573mg sodium, 39g carbs, 10.5g fiber, 11g sugars, 40.5g protein
     
    Sandwich
    4 ounces low-sodium tuna packed in water (drained), no-salt-added turkey breast (about 8 slices), or cooked skinless chicken breast
    2 teaspoons light mayonnaise
    One 100-calorie flat sandwich bun or 2 slices light bread, toasted (optional)
    1 large tomato slice
    1 lettuce leaf
    Optional seasonings: garlic powder, onion powder, Italian seasoning
    Veggies and Dip
    1½ cups sugar snap peas, red bell pepper, carrots, and/or other high-fiber veggies
    1 serving (3 to 4 tablespoons) Sweet ’n Tangy Tomato Dip , Creamy Cilantro Dip , or Creamy Balsamic Dip
     
    If having the tuna, mix it with mayo and optional ingredients. If you’re packing your lunch to go, keep the tuna mixture separate from the bread until lunchtime.
    To prepare the chicken, pound a 5-ounce raw boneless skinless chicken breast cutlet to ½-inch thickness. Bring a skillet sprayed with nonstick spray to medium heat. Cook for about 5 minutes per side, until cooked through. Season to taste with salt-free seasoning.
    Assemble sandwich and enjoy with veggies and dip.
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    HG FYI: If you don’t see any prepackaged no-salt-added turkey, check the deli counter. I’m a big fan of Boar’s Head deli meats. You can also