Free Hungry Girl 1-2-3 by Lisa Lillien Page B

burger with cheese and continue cooking until cheese begins to melt. Place burger over the pickles on the lettuce and set aside.
    Remove skillet from heat, re-spray with nonstick spray, and return to medium-high heat. Add onion and cook until soft, about 3 minutes.
    Place onion over the burger and top with dressing. Wrap lettuce up and around your burger and begin chewing!
    MAKES 1 SERVING

     
    You’ll Need: baking sheet, nonstick spray, bowls
    Prep: 10 minutes
    Cook: 20 minutes
    sweet ’n sassy boneless hot wings
    Yup, they’re sweet and TOTALLY sassy. These are addictively delicious and will become a new staple in your home (if you’re smart!).
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    PER SERVING (entire recipe): 267 calories, 1.5g fat, 775mg sodium, 30g carbs, 2g fiber, 15g sugars, 31g protein
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    Ingredients
    4 ounces raw boneless skinless lean chicken breast, cut into 8 nuggets
    2 tablespoons fat-free liquid egg substitute
    2 tablespoons whole-wheat flour
    Dash salt
    Dash black pepper
    2 tablespoons sweet Asian chili sauce
    1 teaspoon seasoned rice vinegar
    ¼ teaspoon crushed red pepper
    Directions
    Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.
    Place chicken in a bowl, cover with egg substitute, and toss to coat. Set aside.
    In a separate bowl, combine flour, salt, and black pepper, and mix well. One at a time, transfer chicken nuggets to the flour bowl, giving them a shake first to remove excess egg substitute—coat completely with flour, and then transfer to the baking sheet.
    Bake in oven for about 16 minutes, flipping halfway through, until chicken is fully cooked. Remove from the oven and set aside.
    Combine chili sauce, vinegar, and crushed red pepper in a bowl and mix well. Add chicken and toss to coat. Now gobble up!
    MAKES 1 SERVING
    For a pic of this recipe, see the first photo insert. Yay!
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    Extra, Extra!
    Sweet Asian chili sauce = awesome in Crazy Pineapple Salmon Teriyaki and Sweet-Hot Steak Bites !
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    You’ll Need: basic skillet (optional), nonstick spray (optional), small microwave-safe bowl
    Prep: 5 minutes
    Cook: 10 minutes
    chili-rific cheeseburger
    Everyone craves a chili-burger now and then. (They do, don’t they? Please tell me I’m normal!) A classic chili-burger has around 800 calories and a crazy-high fat count. Here’s a fun little swap you can make at home that’ll save you TONS in the calorie and fat departments. And it tastes JUST like a regular chili-burger. Pinky swear!
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    PER SERVING (entire recipe): 230 calories, 2g fat, 1,330mg sodium, 35.5g carbs, 8g fiber, 6g sugars, 25g protein
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    Ingredients
    1 small light hamburger bun (about 80 calories)
    4 hamburger dill pickle chips
    2 slices tomato
    1 slice onion
    1 Boca Original Meatless Burger (Vegan)
    2 tablespoons low-fat veggie chili
    1 slice fat-free American cheese
    1 tablespoon yellow mustard
    Directions
    Split bun in half and toast lightly. Layer pickles, tomato, and onion on the bottom half of the bun.
    Cook Boca patty according to the instructions on the box, either in a skillet with nonstick spray or in the microwave. Place burger over the veggies on the bun’s bottom half.
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    HG Heads Up!
    Sodium-counters can save about 450mg by nixing the pickles and mustard.
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    In a small microwave-safe bowl, microwave chili until hot.
    Top the burger with the chili followed by the cheese slice. Slap the mustard onto the top half of the bun. Plop the bun top over the cheese and chili patty. Now, the most important step of all…
    Enjoy!
    MAKES 1 SERVING
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    HG Alternative!
    Can’t find 80-calorie buns? No worries! Get the lowest-calorie ones you can find, and adjust the nutritionals for this recipe accordingly.
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    You’ll Need: basic skillet or grill pan, nonstick spray, microwave-safe plate
    Prep: 10 minutes
    Cook: 10 minutes
    island insanity burger
    This is a take on an