Hungry Girl Lisa Lillian tells us about her new cookbook, “Clean & Hungry” and shows us how to make some simple and healthy recipes!
Chicken Zucchini So Low Mein
You’ll Need: small bowl, spiral vegetable slicer (or vegetable peeler), wok (or large skillet), nonstick spray, strainer
Prep: 15 minutes
Cook: 15 minutes
2 tablespoons reduced-sodium/ lite soy sauce
1 packet natural no-calorie sweetener
1 teaspoon sesame oil
1/2 teaspoon crushed garlic
1/2 teaspoon onion powder
20 ounces (2 to 3 medium) zucchini
8 ounces raw boneless skinless chicken breast, cut into bite-sized pieces
1/4 teaspoon garlic powder
1 cup frozen Asian-style stir-fry vegetables
1 cup bean sprouts
1 cup quartered mushrooms
1/4 cup chopped scallions
1. To make the sauce, in a small bowl, combine soy sauce, sweetener, sesame oil, crushed garlic, and 1/4 teaspoon onion powder. Mix well.
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. Bring a wok (or large skillet) sprayed with nonstick spray to medium-high heat. Add chicken pieces, and sprinkle with garlic powder and remaining 1/4 teaspoon onion powder. Add frozen veggies, bean sprouts, and mushrooms. Cook and stir for about 5 minutes, until chicken is cooked through and veggies are hot and tender.
4. Add zucchini noodles and scallions. Cook and stir until hot and slightly softened, about 3 minutes.
5. Transfer wok contents to a strainer, and thoroughly drain excess liquid.
6. Return wok to medium-high heat, and return drained mixture to the wok. Add sauce, and cook and stir until sauce is evenly distributed and mostly absorbed, about 2 minutes.
Gluten FYI: Certain brands add gluten to their soy sauce. If you avoid gluten, read labels carefully. Or grab a specially marked product like Kikkoman Gluten-Free Soy Sauce.
MAKES 2 SERVINGS. 1/2 of recipe (about 2 cups): 266 calories, 6.5g total fat (1g sat fat),633mg sodium, 21.5g carbs, 5.5g fiber, 12.5g sugars, 34g protein
Cheesy Cauliflower Tater Tots
You’ll Need: baking sheet, parchment paper, food processor, large microwave-safe bowl, fine-mesh strainer, clean dish towel (optional)
Prep: 20 minutes
Cook: 30 minutes
Cool: 10 minutes
2 cups roughly chopped cauliflower
1/4 cup (about 2 large) egg whites
1/4 cup whole-wheat panko breadcrumbs
2 tablespoons grated Parmesan cheese
2 tablespoons shredded part-skim mozzarella cheese
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon black pepper
1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
2. Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.
3. Place cauliflower crumbs in a large microwave-safe bowl; cover and microwave for 2 minutes.
4. Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.
5. Transfer cauliflower crumbs to a fine-mesh strainer to drain. Let cool for 10 minutes, or until cool enough to handle.
6. Using a clean dish towel (or paper towels), firmly press out as much liquid as possible from the cauliflower crumbs in the strainer—there will be a lot of liquid!
7. Return cauliflower crumbs to the large bowl. Add all remaining ingredients, and mix thoroughly.
8. Firmly and evenly form into 28 nuggets, each about 1 inch long, 1/2 inch wide, and 1/2 thick. Place them on the baking sheet, evenly spaced.
9. Bake for 10 minutes.
10. Carefully flip. Bake until golden brown and crispy, 10 to 12 minutes.
MAKES 4 SERVINGS. 1/4th of recipe (7 tater tots): 68 calories, 2g total fat (1g sat fat), 291mg sodium, 6.5g carbs, 2g fiber, 2g sugars, 6g protein
Tropical Mango Fro Yo Pops
You’ll Need: food processor or blender, 6-piece popsicle mold set
Prep: 10 minutes
Freeze: 3 hours
1 cup frozen mango chunks (no sugar added), slightly thawed
1 cup sliced and frozen banana, slightly thawed
1 cup fat-free plain Greek yogurt
2 packets natural no-calorie sweetener
1 teaspoon coconut extract
1. Combine all ingredients in a food processor or blender. Blend until completely smooth and uniform, stopping and stirring if needed.
2. Evenly distribute mixture into a 6-piece popsicle mold set, leaving about 1/2 inch of space at the top. (Pops will expand as they freeze.)
3. Insert popsicle handles. Freeze until solid, at least 3 hours.
MAKES 6 SERVINGS. 1/6th of recipe (1 pop): 67 calories, 0g total fat (0g sat fat), 16mg sodium, 13g carbs, 1.5g fiber, 9.5g sugars, 4g protein