Book excerpt

Hungry Girl 300 Under 300

300 Breakfast, Lunch & Dinner Dishes Under 300 Calories

Lisa Lillien

St. Martin's Press

Hungry Girl 300 Under 300
BREAKFASTBored chewin' the same old, same old in the AM? This section will perk you right up ...CHAPTER 1:EGG MUGSEgg Mugs are now famous ... and with good reason. You get a protein-packed, low-calorie HOT breakfast--and you don't even need to mess up the kitchen or clean any pots or pans. SCORE!PIZZA! PIZZA! EGG MUG
Now, thanks to this recipe, you can embrace those crazy morning pizza cravings ...

YOU'LL NEED:small bowl, large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 134 calories, 3.25g fat, 746mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 17.5g protein 
Ingredients
2 tablespoons canned crushed tomatoes
teaspoon Italian seasoning
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Creamy Swiss cheese
6 slices turkey pepperoni, chopped
½ teaspoon reduced-fat Parmesan-style grated topping
Directions
In a small bowl, combine crushed tomatoes with Italian seasoning. Mix well and set aside. 
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute. 
Gently stir. Microwave for another 30 seconds. 
Add seasoned tomatoes and pepperoni to the mug. Mix well. Microwave for 30 seconds, or until scramble is just set. 
Lightly stir. Sprinkle with grated topping. Allow to cool slightly, and then ENJOY! 
MAKES 1 SERVING
BTA (BACON, TOMATO, AVOCADO) EGG MUG
This protein-packed mug o' hot breakfastness is AMAZING!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 175 calories, 7.25g fat, 813mg sodium, 8.5g carbs, 3g fiber, 3.5g sugars, 19.5g protein 
Ingredients
½ cup fat-free liquid egg substitute
2 tablespoons precooked real crumbled bacon
cup chopped tomatoes, patted to remove excess moisture
1 ounce diced avocado (about ¼ of an avocado)
2 tablespoons salsa
Optional: salt and black pepper
Directions
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 
Gently stir. Add bacon and tomatoes. Microwave for 1 minute, or until scramble is just set. 
If you like, season to taste with salt and pepper. Top with avocado and salsa. Now dig in! 
MAKES 1 SERVING

For more recipes, plus food finds, tips 'n tricks, and MORE, sign up for FREE daily emails at hungry-girl.com!
BUFFALO CHICKEN EGG MUG
If you love chicken wings, you'll FREAK over this creative bar-food-inspired breakfast.

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 180 calories, 2.25g fat, 801mg sodium, 6g carbs, 0g fiber, 2g sugars, 33g protein 
Ingredients
¾ cup fat-free liquid egg substitute
1 teaspoon dried minced onion
2 ounces cooked and chopped skinless lean chicken breast
½ tablespoon Frank's RedHot Original Cayenne Pepper Sauce
1 teaspoon light blue cheese dressing
½ teaspoon reduced-fat Parmesan-style grated topping
Directions
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and onion and microwave for 1½ minutes. 
Gently stir in chicken. Microwave for 1 minute, or until scramble is just set. 
Allow to cool slightly. Top with hot sauce, blue cheese dressing, and Parm-style topping. Grab a spoon and eat up! 
MAKES 1 SERVING

HG Alternative!Don't like blue cheese dressing? Swap it out for light ranch.
CALIFORNIA LOVE MUG
This morning mug is unique and fabulous. Much like yourself ... only, um, you're not creamy and infused with avocado.

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 140 calories, 4.5g fat, 456mg sodium, 7g carbs, 2g fiber, 3g sugars, 16g protein 
Ingredients
½ cup chopped spinach
½ cup sliced mushrooms
½ cup fat-free liquid egg substitute
2 tablespoons diced tomatoes
1 wedge The Laughing Cow Light Creamy Swiss cheese
2 tablespoons diced avocado
Directions
Spray a large microwave-safe mug with nonstick spray. Add spinach and mushrooms. Microwave for 1 to 2 minutes, until veggies have softened. 
Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Mix well, and then microwave for 1 minute. 
Gently stir, and then microwave for 1 more minute, or until scramble is just set. 
Lightly stir and allow to cool slightly. Top with avocado and enjoy! 
MAKES 1 SERVING

Are you an egg-mug newbie?Click here for a fun little intro!
CRUNCHY BEEFY TACO EGG MUG
Is it CRAZY to try to stuff a taco into an egg mug? Uhhh ... NO WAY. It's BRILLIANT!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 168 calories, 0.75g fat, 749mg sodium, 12.5g carbs, 1.75g fiber, 3g sugars, 26.5g protein 
Ingredients
¼ cup frozen ground-beef-style soy crumbles
¼ teaspoon taco seasoning mix
¾ cup fat-free liquid egg substitute
1 tablespoon fat-free shredded cheddar cheese
4 low-fat baked tortilla chips, roughly crushed
1 tablespoon salsa
1 tablespoon fat-free sour cream
Directions
Spray a large microwave-safe mug with nonstick spray. Add frozen crumbles and microwave for 45 seconds, or until thawed. 
Add taco seasoning and mix well. Add egg substitute, stir, and microwave for 1½ minutes. 
Gently stir and then sprinkle with cheese. Microwave for 1 minute, or until scramble is just set. Top with tortilla chips, salsa, and sour cream! 
MAKES 1 SERVING
IT'S ALL GREEK TO ME EGG MUG
Never been to Greece? Don't know how to pronounce spanakopita? Worry not--you'll STILL love this feta-infused egg mug!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein 
Ingredients
½ cup chopped spinach
¼ cup chopped red onion
½ cup fat-free liquid egg substitute
2 tablespoons diced tomatoes
2 tablespoons crumbled reduced-fat feta cheese
½ tablespoon chopped fresh basil
Directions
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 to 2 minutes, until softened. 
Blot any excess liquid from veggies. Add egg substitute and mix well. Microwave for 1 minute. 
Stir gently. Add all other ingredients and lightly stir. Microwave for 1 minute, or until scramble is just set. 
Gently stir, and then allow to cool slightly. Dig in! 
MAKES 1 SERVING
CHICKEN FAJITA SCRAMBLE MUG
Peppers? CHECK! Onions? CHECK! Chicken? YUP! All your favorite fajita flavors in one li'l eggy mug.

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein 
Ingredients
¼ cup chopped red bell pepper
¼ cup chopped onion
1 ounce cooked and chopped skinless lean chicken breast
1 teaspoon fajita seasoning mix
½ cup fat-free liquid egg substitute
2 tablespoons shredded fat-free cheddar cheese
1 tablespoon fat-free sour cream
Directions
Spray a large microwave-safe mug with nonstick spray. Add veggies, chicken, and fajita seasoning. Stir well to distribute seasoning. Microwave for 1 to 2 minutes, until veggies have softened. 
Add egg substitute and mix well. Microwave for 1 minute. 
Add cheese and gently stir. Microwave for 1 minute, or until scramble is just set. 
Allow to cool slightly. Top with sour cream and enjoy! 
MAKES 1 SERVING

For full-color photos of all the recipes in this book, check out hungry-girl.com/books. Woohoo!

Egg Mugs 101* Use a LARGE mug (the bigger the better)! The egg mix expands when it's nuked, so you'll need that extra room. No oversized mugs around? Just use a microwave-friendly bowl. 
* Egg-mug recipes are super low in calories. (There's only so much you can fit in a mug!) So feel free to pair one with a piece of fruit, stuff it into a high-fiber pita or wrap it up in a fiber-packed tortilla, eat two at a time ... Whatever! 
* Soak your mug right after you're done eating! Otherwise, it could be REALLY hard to scrub off the remaining egg bits.
DENVER OMELETTE IN A MUG
You don't need to go to a diner for this one, people. Here's a new HG classic!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein 
Ingredients
¼ cup chopped green bell pepper
2 tablespoons chopped onion
½ cup fat-free liquid egg substitute
1 ounce (about 2 slices) 97% to 98% fat-free ham, chopped
2 tablespoons shredded fat-free cheddar cheese
Directions
Spray a large microwave-safe mug with nonstick spray. Add veggies and microwave for 1 to 2 minutes, until softened. 
Blot any excess liquid from veggies. Add egg substitute, mix well, and microwave for 1 minute. 
Add ham and cheese and lightly stir. Microwave for 1 minute, or until scramble is just set. 
Let cool slightly, and then eat up! 
MAKES 1 SERVING

For the Weight Watchers PointsPlusTM values of all the recipes in this book, check out hungry-girl.com/books. Yay!
VEGGIE EGGS-PLOSION MUG
So many veggies in one mug ... YAY!!!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 130 calories, 1.75g fat, 445mg sodium, 10g carbs, 2g fiber, 5.5g sugars, 16.5g protein 
Ingredients
½ cup sliced mushrooms
¼ cup thinly sliced onion
¼ cup chopped asparagus
¼ cup diced tomatoes
½ cup fat-free liquid egg substitute
1 wedge The Laughing Cow Light Creamy Swiss cheese
Optional: black pepper, garlic powder
Directions
Spray a large microwave-safe mug with nonstick spray. Add all veggies and microwave for 2 minutes, or until veggies have softened. 
Thoroughly blot excess moisture from the veggies. Add egg substitute and mix well. Microwave for 1 minute. 
Add the cheese wedge, breaking it into pieces as you add it. Gently stir, and then microwave for 1 minute, or until scramble is just set. 
Allow to cool slightly. If you like, season to taste with black pepper and garlic powder. Enjoy! 
MAKES 1 SERVING
ALL-AMERICAN EGG MUG
Everyone's favorite b-fast stuff, crammed into one taste-tastic morning mug!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 173 calories, 4g fat, 730mg sodium, 7.5g carbs, <0.5g fiber, 2g sugars, 22g protein 
Ingredients
1 frozen meatless or turkey sausage patty with about 80 calories
1 tablespoon sugar-free pancake syrup
½ cup fat-free liquid egg substitute
1 slice fat-free American cheese
Directions
Spray a large microwave-safe mug with nonstick spray. Add sausage patty and microwave for 45 seconds, or until warm. 
Use a fork to crumble the patty into pieces inside the mug. Add syrup and toss to coat. Add egg substitute, mix well, and microwave for 1 minute. 
Gently stir and microwave for 1 more minute, or until scramble is just set. 
Tear cheese into pieces and add to the mug. Microwave for 15 seconds, or until cheese has melted. 
Lightly stir, let cool slightly, and then eat up! 
MAKES 1 SERVING
BEAN 'N CHEESY SOFT TACO IN AN EGG MUG
Love Mexi-licious meals? This one's a keeper!

YOU'LL NEED:small bowl, large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 190 calories, 0.25g fat, 835mg sodium, 20g carbs, 4g fiber, 2.5g sugars, 25g protein 
Ingredients
¼ cup fat-free refried beans
¼ teaspoon taco seasoning mix
¾ cup fat-free liquid egg substitute
Half a 6-inch corn tortilla, torn into bite-sized pieces
1 tablespoon shredded fat-free cheddar cheese
1 tablespoon salsa
Directions
In a small bowl, mix beans with taco seasoning. Set aside. 
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 
Gently stir. Microwave for 30 seconds, or until scramble is almost set. 
Gently stir in seasoned beans and tortilla pieces. Sprinkle with cheese. Microwave for 20 seconds, or until scramble is just set. Top with salsa and dig in! 
MAKES 1 SERVING

Never nuked a scramble?Click here for helpful hints!
EGGS BENE-CHICK MUG
A truly decadent breakfast classic, prepared guilt-free ... and in a mug. YES!!!

YOU'LL NEED:large microwave-safe mug, nonstick spray, small microwave-safe bowl 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 153 calories, 1.75g fat, 831mg sodium, 15.5g carbs, 3g fiber, 2.5g sugars, 20g protein 
Ingredients
½ cup fat-free liquid egg substitute
1 ounce (about 2 slices) 97% to 98% fat-free ham,
roughly chopped
½ light English muffin, lightly toasted
2 teaspoons fat-free mayonnaise
1 teaspoon Dijon mustard
1 drop lemon juice
Directions
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 
Gently stir and add ham. Break muffin half into bite-sized pieces and add to the mug. Gently stir. Microwave for 1 additional minute, until just set. Set aside. 
In a small microwave-safe bowl, combine mayo, mustard, and lemon juice; mix well. Microwave until warm, about 15 seconds. Pour over your egg mug, give it a little stir, and dig in! 
MAKES 1 SERVING

HG Sodium Tip!Shave about 140mg of sodium off the stats by using reduced-sodium ham.
SAY CHEESE! EGG MUG
Simple. Cheesy. A-MAZING.

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 172 calories, 5.5g fat, 645mg sodium, 6g carbs, <0.5g fiber, 3g sugars, 22g protein 
Ingredients
½ cup fat-free liquid egg substitute
1 teaspoon dried minced onion
Dash garlic powder, or more to taste
Dash black pepper, or more to taste
1 piece The Laughing Cow Mini Babybel Light cheese, chopped
1 tablespoon light or low-fat ricotta cheese
1 wedge The Laughing Cow Light cheese (any flavor)
½ teaspoon reduced-fat Parmesan-style grated topping
Directions
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 
Add all remaining ingredients except Parm-style topping, breaking the cheese wedge into pieces as you add it. Lightly stir and microwave for 1 minute, or until scramble is just set. 
Give it another stir and top with Parm-style topping. Dig in! 
MAKES 1 SERVING
THE HG SPECIAL EGG MUG
Creamy cheese. Awesome onion flavor. TURKEY. Mmmmmmmmm ... If HG says it's special, you know it's worth trying!

YOU'LL NEED:large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 125 calories, 2.25g fat, 772mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 19.5g protein 
Ingredients
½ cup fat-free liquid egg substitute
1 ounce (about 2 slices) 98% fat-free turkey breast slices,
roughly chopped
1 wedge The Laughing Cow Light French Onion cheese
Optional: dried minced onion
Directions
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and microwave for 1 minute. 
Gently stir. Add turkey and cheese, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute, or until scramble is just set. 
If you like, add a little dried minced onion. Give it a light stir, and then dig in! 
MAKES 1 SERVING

HG Sodium Tip!Save about 250mg of sodium by using cooked and sliced skinless lean turkey breast as opposed to packaged slices.
LASAGNA-LIKE EGG MUG
It's a little like lasagna and a LOT like a delicious breakfast. Mamma mia!

YOU'LL NEED:blender or food processor (optional), small bowl, large microwave-safe mug, nonstick spray 
PREP:5 minutes 
COOK:5 minutes
PER SERVING (entire recipe): 187 calories, 4.5g fat, 635mg sodium, 8g carbs, 1.75g fiber, 3.5g sugars, 27g protein 
Ingredients
1 stick light string cheese
2 tablespoons canned crushed tomatoes
teaspoon Italian seasoning
½ cup fat-free liquid egg substitute
¼ cup frozen ground-beef-style soy crumbles
2 tablespoons light or low-fat ricotta cheese
Directions
Break string cheese into thirds and place in a blender or food processor--blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside. 
In a small bowl, season crushed tomatoes with Italian seasoning. Set aside. 
Spray a large microwave-safe mug with nonstick spray. Add egg substitute and soy crumbles and stir well. Microwave for 1 minute. 
Gently stir and microwave for 1 minute, or until scramble is almost set. 
Fluff with a fork and then very gently stir in ricotta cheese, shredded/grated string cheese, and seasoned tomatoes. 
Microwave for 15 seconds, or until hot. Buon appetito! 
MAKES 1 SERVING
Copyright © 2011 by Hungry Girl, Inc. All rights reserved. For information, address St. Martin's Press, 175 Fifth Avenue, New York, N.Y. 10010. Lisa Lillien is not a nutritionist, she’s just hungry. She’s the founder of www.hungry-girl.com, the daily email service providing approximately one million fans with guilt-free recipes, food and product reviews, dieting news, shockers and more. She also writes weekly columns for WeightWatchers.com and Yahoo!, and regularly contributes to Redbook magazine. She has appeared on TV shows like Rachael Ray and Extra, and now has her own show on the Cooking Channel. Her Hungry Girl cookbooks are New York Times bestsellers. She lives in Los Angeles, California.