Free Hungry Girl by Lisa Lillien Page B
Authors: Lisa Lillien
additional 7 to 10 minutes, until chicken is fully cooked and crumb coating looks crispy. Enjoy!
MAKES 1 SERVING
Secrets of Fiber-Frying!
The Fiber One Breadcrumb Breakdown
Master HG's recipes, and even create a few of your own . . .
Have some fun with these recipes by swapping out the egg substitute (which merely helps the crumb coating stick to the chicken) with things like hot sauce, barbecue sauce, or fat-free salad dressings. Your food will pick up some flavor but not a lot of calories!
Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.
You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).
Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, ¼ cup of the crumbs is equal to ½ cup of the cereal.
HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!
spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein
Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)
cup Fiber One bran cereal (original)
2 tablespoons fat-free mayonnaise
2 slices tomato
1 leaf romaine lettuce
¼ teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder
Directions
Preheat oven to 375 degrees.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (teaspoon) to the crumbs and mix well. Place crumbs in one small dish and egg substitute in another.
Sprinkle salt and black pepper evenly on both sides of the chicken. Then coat chicken on both sides—first with egg substitute and then with seasoned crumbs.
Place chicken on a baking pan sprayed with nonstick spray. Top chicken with a light mist of nonstick spray and then place in oven. Cook for 10 minutes.
Flip the chicken over and add another light mist of nonstick spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.
While the chicken is cooking, combine mayo, the remaining cayenne pepper, and the chili powder in a small bowl. Spread half of the mayo mixture on each half of the bun.
On the bun bottom, place chicken, tomato, and lettuce, and then top with the other half of the bun.
MAKES 1 SERVING
Would You Rather . . .
So you decide to do some late-night snacking . . . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to:
Vacuum vigorously for about 2 hours (without breaks!)
or
Hand wash and dry dishes nonstop for well over 3 hours
or
Make and unmake the bed repeatedly for more than 4 hours straight!
Times based on estimates for a 150-pound woman.
7-layer burrito blitz
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein
Ingredients
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
cup canned black beans
1 ounce ground-beef-style soy crumbles
½ cup chopped iceberg lettuce
¼ cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese
MAKES 1 SERVING
Secrets of Fiber-Frying!
The Fiber One Breadcrumb Breakdown
Master HG's recipes, and even create a few of your own . . .
Have some fun with these recipes by swapping out the egg substitute (which merely helps the crumb coating stick to the chicken) with things like hot sauce, barbecue sauce, or fat-free salad dressings. Your food will pick up some flavor but not a lot of calories!
Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.
You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).
Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, ¼ cup of the crumbs is equal to ½ cup of the cereal.
HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!
spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein
Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)
cup Fiber One bran cereal (original)
2 tablespoons fat-free mayonnaise
2 slices tomato
1 leaf romaine lettuce
¼ teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder
Directions
Preheat oven to 375 degrees.
Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (teaspoon) to the crumbs and mix well. Place crumbs in one small dish and egg substitute in another.
Sprinkle salt and black pepper evenly on both sides of the chicken. Then coat chicken on both sides—first with egg substitute and then with seasoned crumbs.
Place chicken on a baking pan sprayed with nonstick spray. Top chicken with a light mist of nonstick spray and then place in oven. Cook for 10 minutes.
Flip the chicken over and add another light mist of nonstick spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.
While the chicken is cooking, combine mayo, the remaining cayenne pepper, and the chili powder in a small bowl. Spread half of the mayo mixture on each half of the bun.
On the bun bottom, place chicken, tomato, and lettuce, and then top with the other half of the bun.
MAKES 1 SERVING
Would You Rather . . .
So you decide to do some late-night snacking . . . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to:
Vacuum vigorously for about 2 hours (without breaks!)
or
Hand wash and dry dishes nonstop for well over 3 hours
or
Make and unmake the bed repeatedly for more than 4 hours straight!
Times based on estimates for a 150-pound woman.
7-layer burrito blitz
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein
Ingredients
1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
cup canned black beans
1 ounce ground-beef-style soy crumbles
½ cup chopped iceberg lettuce
¼ cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese
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