Recipes Under 200 Calories

Lisa Lillien from Hungry Girl joined the ladies to give us her low-calorie recipe secrets from the book 200 Under 200: 200 Recipes Under 200 Calories. Here are a few of the dishes she shared:

SO LOW MEIN WITH CHICKEN
per serving (1½ cups): 167 calories, 1.5g fat, 925mg sodium, 19g carbs, 6g fiber, 4g sugars, 18g protein

3 packages House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
One bag (about 12 ounces) frozen Chinese-style stir-fry mixed veggies
8 ounces raw boneless skinless lean chicken breast, cut into strips
1 cup bean sprouts
½ cup chopped mushrooms
½ cup thinly sliced zucchini
½ cup chopped scallions
¼ cup shredded carrots
¼ cup reduced-sodium or light soy sauce
1 tablespoon cornstarch
2 teaspoons chicken-flavored powdered consommé
2 no-calorie sweetener packets

Rinse and drain Shirataki noodles well. Dry noodles thoroughly, using paper towels to soak up as much moisture as possible. Use a knife or kitchen shears to slice them up a bit. Set aside. To make sauce, combine soy sauce, cornstarch, consommé, and sweetener with ½ cup hot water. Stir well and set aside. Bring a large pan or a wok sprayed with nonstick spray to medium-high heat. Add frozen veggies, chicken, bean sprouts, mushrooms, zucchini, scallions, and carrots. Sauté for 5 to 7 minutes, stirring frequently, until chicken is cooked through and frozen veggies are thawed and hot. Pour sauce into the pan or wok. Stir well and continue to cook until sauce has thickened, about 3 to 4 minutes. Add noodles and cook, stirring occasionally, until entire dish is thoroughly mixed and hot. Serve it up and enjoy!!
MAKES 4 SERVINGS

GOOEY CINNAMON ROLLS
per serving (1 iced roll): 126 calories, 5g fat, 308mg sodium, 18.5g carbs, <0.5g fiber, 6.5g sugars, 3g protein

For Dough:
1 package Pillsbury Reduced Fat Crescent Rolls refrigerated dough
16 sprays I Can’t Believe It’s Not Butter! spray
For Filling
¼ cup dark brown sugar (not packed)
¼ cup Splenda No Calorie Sweetener (granulated)
½ tablespoon light whipped butter or light buttery spread, room temperature
1½ teaspoons cinnamon
1⁄8 teaspoon salt

For Icing:
¼ cup Cool Whip Free, thawed
3 tablespoons fat-free cream cheese, room temperature
1 tablespoon Splenda No Calorie Sweetener (granulated)

Preheat oven to 375 degrees. To make filling, combine all ingredients in a medium bowl, stirring well to make sure the
butter gets mixed in evenly. Set aside. To make icing, combine all ingredients in a small bowl and mix until smooth and blended.

Place in the fridge to chill and set. Prepare a dry surface by sprinkling it with a small amount of flour to prevent sticking. Remove dough from package and knead into a ball. Using a rolling pin dusted lightly with flour, very firmly roll out dough into a thin sheet about 8 inches by 12 inches. Spray the dough’s surface evenly with butter. Spread filling out evenly over dough, leaving a ½-inch border around the edges. Starting with a long side of the dough, roll it up tightly, forming a log. Once dough is completely rolled up, pinch the long seam to seal. Turn the log over so that the seam is facing down. Using a very sharp knife, cut log into 8 even pieces, being careful not to squish dough.

Spray a baking pan with nonstick spray and arrange pieces of dough in the pan with swirl sides facing up. Use your hands to firmly press down on the tops of the pieces. Pinch the side seams to seal, if necessary. Cover pan with aluminum foil. Bake in the oven for 8 minutes. Remove foil and return pan to oven. Bake for an additional 5 minutes, or until cinnamon rolls have risen and are slightly browned on top. Evenly distribute icing over cinnamon rolls and then enjoy!
MAKES 8 SERVINGS

CHEESEBURGER QUESADILLA
per serving (entire quesadilla): 186 calories, 3.5g fat, 989mg sodium, 27g carbs, 16g fiber, 2.5g sugars, 26g protein

1 large La Tortilla Factory Smart & Delicious Low Carb/High Fiber tortilla
1 Boca Original Meatless Burger, thawed
1 slice fat-free American cheese, chopped
1 tablespoon chopped onion
1 tablespoon chopped pickles
Optional: salt, black pepper, garlic powder
Optional topping: ketchup

Preheat oven to 350 degrees. Cut burger into small bite-sized pieces. Bring a pan sprayed with nonstick spray to medium heat on the stove. Add onion and burger pieces. Cook for 2 to 3 minutes, until onion is soft. Season mixture to taste with optional ingredients, if you like. Spray a medium-large baking sheet lightly with nonstick spray. Lay tortilla flat on the sheet and evenly top with the cheese pieces. Bake in the oven for about 2 minutes, until cheese has melted slightly. Leave oven on. Spread burger mixture over one half of the tortilla. Top with pickles and fold tortilla in half, pressing down lightly with a spatula to seal. Bake in the oven for another 3 to 5 minutes, until tortilla edges are slightly brown. Remove from the oven and cut into triangles. Top or serve with ketchup, if you like. Yum!
MAKES 1 SERVING

CHOCOLATE MARSHMALLOW MADNESS CUPCAKES
Per serving (1 glazed and topped cupcake): 109 calories, 2g fat, 230mg sodium, 21g carbs, 0.75g fiber, 12.5g sugars, 2g protein

For Cupcakes
2 cups moist-style chocolate cake mix (½ of an
18.25-ounce box)
One 25-calorie packet diet hot cocoa mix
½ cup fat-free liquid egg substitute
1 tablespoon Splenda No Calorie Sweetener (granulated)
1⁄8 teaspoon salt

For Glaze
¼ cup Jet-Puffed Marshmallow Creme
1 teaspoon light vanilla soymilk
For Topping
1 tablespoon mini semi-sweet chocolate chips
12 mini marshmallows

Preheat oven to 350 degrees. In a tall glass, combine cocoa mix with ¼ cup hot water. Stir until cocoa dissolves. Add 1 cup cold water and stir well. In a large mixing bowl, combine cake mix, Splenda, and salt. Add egg substitute and cocoa mixture, then whisk until smooth. Line a 12-cup muffin pan with baking cups and/or spray with nonstick spray. Evenly distribute cake mixture among the cups. Bake in the oven for about 15 minutes, until a toothpick inserted into the center of a cupcake comes out clean. Remove from oven and let cool. To prepare glaze, place marshmallow creme in a small dish. Add soymilk and mix well. Once cupcakes have cooled completely, drizzle marshmallow glaze over them. Top each cupcake with ¼ teaspoon chocolate chips and one mini marshmallow. Refrigerate until ready to serve.
MAKES 12 SERVINGS

H-O-T HOT BONELESS BUFFALO WINGS
per serving (5 wings): 175 calories, 1.5g fat, 1,153mg sodium, 14g carbs, 4g fiber, <1g sugars, 27g protein

8 ounces raw boneless skinless lean chicken breast, cut into 10 nuggets
¼ cup Fiber One bran cereal (original)
1 ounce (about 14 crisps) Pringles Light Fat Free Barbeque Potato Crisps (or another fat-free BBQ-flavored potato chip)
3 tablespoons Frank’s RedHot Original Cayenne Pepper Sauce
Dash onion powder
Dash garlic powder
Dash cayenne pepper
Dash black pepper
Dash salt

Preheat oven to 375 degrees. In a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Crush potato crisps completely. In a small dish, mix crushed crisps with cereal crumbs. Add onion powder, garlic powder, cayenne, black pepper, and salt, and mix well. Place chicken pieces in a separate dish. Cover with Frank’s RedHot and toss to coat. Spray a baking sheet with nonstick spray. Give each chicken piece a shake so it’s not dripping with sauce, and then coat evenly with crumb mixture. Lay crumb-covered nuggets on the baking sheet. Bake in the oven for 10 minutes. Flip nuggets over and bake for 10 more minutes, or until outsides are crispy and chicken is cooked throughout.
MAKES 2 SERVINGS

HOLY MOLY GUACAMOLE
per serving (1⁄3 cup): 78 calories, 3g fat, 320mg sodium, 10.5g carbs, 3.5g fiber, 4g sugars, 3.5g protein

One 15-ounce can early (young) peas, drained
½ cup mashed avocado (about 1 medium-small avocado’s worth)
1⁄3 cup chopped cherry or grape tomatoes
¼ cup finely chopped onion
¼ cup plain fat-free Greek yogurt
4 teaspoons lime juice
½ teaspoon chopped garlic
½ teaspoon garlic powder
¼ teaspoon salt
1⁄8 teaspoon black pepper
1⁄8 teaspoon ground cumin
1⁄8 teaspoon chili powder
Additional salt and black pepper, to taste
Optional: chopped fresh cilantro, chopped jarred jalapeños

Place peas in a medium bowl and mash thoroughly with a potato masher or fork. Add avocado, yogurt, lime juice, garlic, and seasonings. Continue to mash until blended. Stir in tomatoes, onion, and, if you like, some cilantro and/or jalapeños. Season to taste with salt and pepper. Enjoy!
MAKES 6 SERVINGS

MAGICAL LOW-CALORIE MARGARITA
Per serving (entire recipe): 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein

6 ounces diet lemon-lime soda
1 ½ ounces tequila
1 packet (two 5-calorie servings) sugar-free powdered lemonade drink mix
2 tablespoons lime juice
5 to 8 ice cubes or 1 cup crushed ice
Optional: lime wedge (for garnish)

Directions
Stir all ingredients together, except for the ice. For a frozen drink, place mixture in a blender with the ice and blend until smooth. Or simply pour mixture over ice and enjoy. If you like, serve with a lime wedge.
MAKES 1 SERVING

For more information, go to hungry-girl.com.

^{Photo Credit: Andrew Carruth/Retna UK}

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