Hungry Girl 300 Under 300: 300 Breakfast, Lunch & Dinner Dishes Under 300 Calories
By Lisa Lillien
4.5/5
()
About this ebook
It's MEAL-MANIA, HG STYLE! This book features THREE HUNDRED satisfying and delicious recipes for full-on meals. Breakfast, lunch & dinner dishes, plus snazzy starters and sides, that contain less than 300 calories each! In addition to CROCK-POT recipes, FOIL PACKS, and other HG favorites, this book serves up more than SEVENTY-FIVE soon-to-be-famous HG TRIOS: three-ingredient combos that take easy to a whole new level! Included are . . .
Bean 'n Cheesy Soft Taco in an Egg Mug
PB&J Oatmeal Heaven
Creamy Crab Cakes Benedict
Classic Cheesesteak Salad
Dreamy Butternut Chicken Foil Pack
Burger-ific Mushroom Melt
Buffalo Chicken Wing Macaroni & Cheese
BLT Pizza
Big Apple Butternut Squash Soup
Loaded Bacon-Wrapped Hot Dogs
. . . And more!
Lisa Lillien
Lisa Lillien is not a nutritionist, she’s just hungry. She’s the founder of Hungry Girl, 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 Rachel 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.
Read more from Lisa Lillien
Hungry Girl to the Max!: The Ultimate Guilt-Free Cookbook Rating: 3 out of 5 stars3/5The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks Rating: 5 out of 5 stars5/5Hungry Girl Simply 6: All-Natural Recipes with 6 Ingredients or Less Rating: 5 out of 5 stars5/5Hungry Girl Fast & Easy: All Natural Recipes in 30 Minutes or Less Rating: 0 out of 5 stars0 ratings3 for Free: Easy All-Natural Recipes Under 350 Calories Rating: 0 out of 5 stars0 ratingsThe Guilt Free 3: Three Dishes Under 300 Calories Rating: 3 out of 5 stars3/5Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories Rating: 4 out of 5 stars4/5Hungry Girl 200 Under 200 Just Desserts: 200 Recipes Under 200 Calories Rating: 4 out of 5 stars4/5Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet Rating: 4 out of 5 stars4/5Hungry Girl Supermarket Survival: Aisle by Aisle, HG-Style! Rating: 5 out of 5 stars5/5Hungry Girl Happy Hour: 75 Recipes for Amazingly Fantastic Guilt-Free Cocktails and Party Foods Rating: 3 out of 5 stars3/5Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World Rating: 3 out of 5 stars3/5
Related to Hungry Girl 300 Under 300
Related ebooks
Cook This, Not That! Skinny Comfort Foods: The No-Diet Weight Loss Solution Rating: 3 out of 5 stars3/5Week in a Day Rating: 4 out of 5 stars4/5The $5 a Meal College Vegetarian Cookbook: Good, Cheap Vegetarian Recipes for When You Need to Eat Rating: 4 out of 5 stars4/5Paula Deen's Southern Cooking Bible: The New Classic Guide to Delicious Dishes with More Than 300 Recipes Rating: 4 out of 5 stars4/5The DIRTY, LAZY, KETO Dirt Cheap Cookbook: 100 Easy Recipes to Save Money & Time! Rating: 4 out of 5 stars4/5Hungry Girl 1-2-3: The Easiest, Most Delicious, Guilt-Free Recipes on the Planet Rating: 4 out of 5 stars4/5Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World Rating: 3 out of 5 stars3/5Hungry Girl Supermarket Survival: Aisle by Aisle, HG-Style! Rating: 5 out of 5 stars5/5Hungry Girl: 200 Under 200: 200 Recipes Under 200 Calories Rating: 4 out of 5 stars4/5Weight Watchers Cook it Fast: 250 Recipes in 15, 20, 30 Minutes Rating: 4 out of 5 stars4/5Hungry Girl 200 Under 200 Just Desserts: 200 Recipes Under 200 Calories Rating: 4 out of 5 stars4/5The Guilt Free 3: Three Dishes Under 300 Calories Rating: 3 out of 5 stars3/5WeightWatchers New Complete Cookbook: Over 500 Delicious Recipes for the Healthy Cook's Kitchen Rating: 4 out of 5 stars4/5COOKING LIGHT Mix & Match Low-Calorie Cookbook: 1,500 Calories a Day Rating: 4 out of 5 stars4/5WeightWatchers Family Meals: 250 Recipes for Bringing Family, Friends, and Food Together Rating: 4 out of 5 stars4/5The 300 Calorie Cookbook: 300 Tasty Meals for Eating Healthy Every Day Rating: 3 out of 5 stars3/5Hungry Girl Happy Hour: 75 Recipes for Amazingly Fantastic Guilt-Free Cocktails and Party Foods Rating: 3 out of 5 stars3/5Weight Watchers 50th Anniversary Cookbook: 280 Delicious Recipes for Every Meal Rating: 4 out of 5 stars4/5Taste of Home 5 Ingredient Healthy Cookbook: Simply Delicious Dishes for Today's Cooks Rating: 0 out of 5 stars0 ratingsThe Fit Foodie Meal Prep Plan: Easy Steps to Fill Your Fridge for the Week Rating: 1 out of 5 stars1/5Weight Watchers Ultimate Chicken Cookbook: More than 250 Fresh, Fabulous Recipes for Every Day Rating: 0 out of 5 stars0 ratingsThe 1500 Calorie a Day Cookbook: 200 Tasty Recipes to Build a Daily Eating Plan Rating: 5 out of 5 stars5/5Taste of Home Meal Planning: The 500+ Recipes, Secrets & Tips that Busy Meal Planners Rely on Most Rating: 4 out of 5 stars4/5Taste of Home Make It Freeze It: 295 Make-Ahead Meals that Save Time & Money Rating: 5 out of 5 stars5/5Cook This, Not That! Kitchen Survival Guide: The No-Diet Weight Loss Solution Rating: 4 out of 5 stars4/5Instant Loss Cookbook: The Definitive Weight Loss Cookbook For Health and Fitness Rating: 0 out of 5 stars0 ratings
Diet & Nutrition For You
Gut: The Inside Story of Our Body's Most Underrated Organ (Revised Edition) Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach Rating: 4 out of 5 stars4/5The Diet Myth: Why the Secret to Health and Weight Loss is Already in Your Gut Rating: 4 out of 5 stars4/5Mediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free Rating: 0 out of 5 stars0 ratingsThe Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsCarnivore Cure: The Ultimate Elimination Diet to Attain Optimal Health and Heal Your Body Rating: 5 out of 5 stars5/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less: A Cookbook Rating: 4 out of 5 stars4/5
Reviews for Hungry Girl 300 Under 300
2 ratings2 reviews
- Rating: 4 out of 5 stars4/5I enjoyed this quirky little cookbook. The meals are super easy to prepare, and each serving is under 300 calories. I like that it's organized by meal time, and within that, they're grouped by category. To me, a lot of the recipes could've been omitted and just put as variations on other recipes (e.g., some of the egg mugs or scrambles), but overall, this is a great, quick and easy cookbook!
- Rating: 5 out of 5 stars5/5Consider this book my "next to the Bible" go-to-for-cooking", do-it-all for my kitchen book!Or to put it simpler.... my new BFF!!!Three hundred recipes under 300 calories for breakfast, lunch and dinner!You got that right, girlfriend! All of 'em under three-hundred-calories!!!And I'm not talking pasty, cardboard wanna-be recipes! I'm talking scrumptious, easy and quick to fix recipes that you're gonna use time and time again!I was a bit skeptical when I first saw this book on the shelf in my local Walmart. My eldest son had just given me a little money for Mother's Day, and dontcha know I was eager to spend it, but wanted to spend it wisely, when I saw this little treat there!Well, it's the best Mother's Day present I think I've ever gotten!I've already made more than a dozen of these scrump-dilly-icious recipes, and I can't stop coming back for more of 'em!!!The only drawback I found is that HG tends to use processed foods for cutting corners. To make the recipes with less processed and less sodium, I found that you can simply substitute with fresh ingredients and come up with an even healthier meal!!! The basics are there and can't be denied... these are the best recipes all around!If you're like I am, and trying to fight the battle of the bulge.... then this book is for you!I give this one........five stars and my........thumbs up award!****DISCLOSURE: This book was a private purchase and I was under no obligation to offer review on it.
Book preview
Hungry Girl 300 Under 300 - Lisa Lillien
BREAKFAST
Bored chewin’ the same old, same old in the AM? This section will perk you right up …
CHAPTER 1:
EGG MUGS
Egg 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!
e9781429919593_i0002.jpgPIZZA! 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
e9781429919593_i0003.jpg 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
e9781429919593_i0004.jpg 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
e9781429919593_i0411.jpgIs 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
e9781429919593_i0415.jpgNever 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.
e9781429919593_i0005.jpgDENVER 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 PointsPlus™ 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
e9781429919593_i0003.jpg 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