Shrimp Egg Rolls w/ Sweet & Sour Sauce

Another Hungry Girl recipe.

  • 6 large square egg roll wrappers
  • 4 cups (about half of a 12-oz. bag) dry coleslaw mix
  • 6 oz baby shrimp, precooked
  • 1/2 cup canned water chestnuts, drained and sliced into strips
  • 1/4 cup bean sprouts, chopped
  • 2 tbsp. light or low-sodium soy sauce
  • 1 tsp. garlic powder
  • 1/4 tsp. ground ginger
  • 1/8 tsp. salt
  • dash pepper
  • Optional: sweet & sour sauce, for dipping (my recipe below)

  1. Preheat oven to 375 degrees.
  2. Place slaw mix in a microwave-safe bowl with 2 tbsp. of water, cover, and microwave for 2 minutes. Drain any excess water, and transfer slaw mix to a large bowl. Add all other ingredients except for the wrappers, mix well, and set aside. (For more intense flavor, allow mixture to marinate in the fridge for 20 minutes.) Prepare a large baking sheet by spraying it lightly with nonstick spray.
  3. Evenly distribute about 1/2 cup of the mixture onto each wrapper, in a row a little below the center. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly.
  4. Fold the sides of each wrapper about 3/4-inch towards the middle, to keep the mixture from falling out of the sides. Then, roll the bottom of each wrapper up around the mixture, and continue rolling until you reach the top. Seal the outside edge with another dab of water. Carefully transfer egg rolls to the baking sheet.
  5. Repeat process with remaining wrappers.
  6. Spray the tops of the egg rolls with nonstick spray. Bake in the oven for 20 minutes, until golden brown. Allow to cool slightly. If you like, dip egg rolls in some sweet & sour sauce!

Makes 3 servings, 2 egg rolls each.

My Sweet & Sour Sauce

  • 1/3 cup pineapple juice or rice vinegar
  • 4 tablespoons splenda
  • 1 tablespoon reduced sugar ketchup
  • 1 teaspoon soy sauce
  • 2 teaspoons cornstarch mixed with 4 teaspoons water
  1. Mix the vinegar/juice, splenda, ketchup, and soy sauce together and bring to a boil in a small pot.
  2. Mix together the cornstarch and water, add to the other ingredients and stir to thicken.
  3. Remove from heat

(Makes 3-4 servings, about 10-15 calories each)

Nutrition (egg rolls only)
Calories 180
Cholesterol 65mg
Sodium 965mg
Potassium 22mg
Carbs 31g
Fiber 3.5g
Sugars 5g
Protein 12.5g

Crab Cakes

These were REALLY good. Another Hungry Girl Recipe

  • Two 6-oz. cans lump crabmeat, drained
  • 2 slices light (35 calories per slice), lightly toasted
  • One wedge The Laughing Cow Light Original Swiss cheese, room temperature
  • 3 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
  • 2 tbsp. minced
  • 1 tbsp. fat-free mayonnaise
  • 1/2 tbsp. Dijon mustard
  • 1/2 tbsp. finely chopped fresh curly parsley
  • 1 tsp. garlic powder
  • 1/2 tsp. lemon juice
  • 1/2 tsp. imitation butter (I use Promise Heart Smart, 5cals/TBSP)
  • 1/4 tsp. Worcestershire sauce
  • dash hot pepper sauce (like Tabasco)
  • dash salt, or more to taste
  • dash black pepper, or more to taste
  • Butter-flavored nonstick spray
  • Optional: additional Dijon mustard(for dipping), lemon wedges
  1. Preheat oven to 450 degrees.
  2. Tear lightly toasted bread into pieces and place in a food processor or blender. Pulse until reduced to breadcrumbs, and then transfer to a medium bowl.
  3. Add crabmeat, parsley, garlic, salt, minced onion and black pepper to the bowl, and gently mix until combined, and set aside.
  4. Break cheese wedge into pieces and place in a small bowl. Add egg substitute, mayo, Dijon mustard, lemon juice, melted imitation butter, Worcestershire sauce, and hot pepper sauce. Whisk until smooth, and pour over the crabmeat mixture. Using a rubber spatula, gently fold the liquid mixture into the crabmeat mixture. If you like, add additional salt and black pepper to taste.
  5. Prepare a medium-large baking dish by spraying with butter-flavored nonstick spray. Take 1/4 of the crab cake mixture from the bowl. Gently form it into a ball, place it in the baking dish, and flatten it into a cake about 1-inch thick — repeat with remaining crab mixture so that you have 4 cakes in the baking dish.
  6. Bake in the oven for 14 – 15 minutes, until the cakes are slightly firm and cooked through. Remove carefully from the dish and serve with additional Dijon mustard for dipping and/or lemon wedges for squirting.

Makes 2 servings (2 patties each)

Nutrition
Calories 130
Fat 3g
Sat Fat .5g
Cholesterol 75mg
Sodium 1800mg
Carbs 10g
Fiber 2.5g
Sugars 1g
Protein 19g

Skillet Nacho Chili

  • 1 lb extra lean ground beef
  • 1 tbsp minced onion
  • 1 can Campbell’s condensed tomato soup
  • 1 can navy beans (or chili beans)
  • 1 can (4.5 oz) Old El Paso® chopped green chiles, undrained
  • 1 cup fiesta corn (Mexicorn)
  • fat free shredded cheddar cheese for topping
  • tortilla chips for topping
  1. Spray 12-inch skillet with cooking spray; heat over medium-high heat. Cook beef and onion in skillet 5 to 7 minutes, stirring frequently, until beef is brown; drain.
  2. Stir soup, beans, green chiles and corn into beef mixture. Heat to boiling; reduce heat to medium. Add water if desired to meet consistency desires!
  3. Cook 8 to 10 minutes, stirring occasionally, until sauce is slightly thickened and corn is cooked.
  4. Sprinkle each serving with cheese. Serve with corn chips.

Makes 4 servings.

Nutrition (w/o cheese and chips)
Calories 285
Fat 5g
Sat Fat 1.5g
Cholesterol 75mg
Sodium 1100mg
Potassium 471mg
Carbs 34g
Fiber 8g
Sugars 10g
Protein 35g

Crab Stuffed Mushrooms

This is a Hungry Girl recipe.

  • 8 small-to-medium-sized (1 – 2″ wide) brown mushroom caps (stems removed)
  • 2 oz. drained white crabmeat
  • 1/2 wedge The Laughing Cow Light Cheese (any Light flavor)
  • 2 tsp. fat-free sour cream
  • 2 tsp. fat-free cream cheese
  • minced onions
  • salt, pepper, garlic powder to taste

  1. Preheat oven to 375 degrees.
  2. Place with the mushrooms, rounded sides down, on a baking dish sprayed lightly with nonstick spray.
  3. Combine all other ingredients and stir until well mixed. Evenly distribute crab mixture among the mushroom caps.
  4. Place in the oven for 10 – 12 minutes, until hot.

Makes 2 servings (4 mushrooms each)

Nutrition
Calories 41
Fat 1g
Cholesterol 21mg
Sodium 385 mg
Potassium 157mg
Carbs 2g
Fiber .5g
Sugars 1.5g
Protein 6.5g

Caramel Pumpkin Pie

This was originally called “Turtle Pumpkin Pie”, but the hubby and I both hate pecans…so I left the nuts out! If you add the nuts, put them on top of the caramel.

Crust (Feel free to use a Redi-made Graham cracker crust. It will alter the nutrition slightly)

  • 32 Reduced Fat Nilla Wafers
  • 1 TBSP Splenda
  • 2 TBSP Promise Heart Smart Butter Spread (5 calories/serving), melted

Filling

  • 3 TBSP Fat Free Smucker’s Caramel Ice Cream topping
  • 2 Packages (4 Servings size) Vanilla or White Chocolate Sugar free Jell-O pudding mix
  • 1 Cup skim milk
  • 1 cup canned pumpkin
  • 2 tsp cinnamon
  • 2 tsp nutmeg
  • 1 1/2 cups Cool Whip FREE

Topping (optional)

  • Additional Cool Whip
  • Additional Caramel
  • Pecans

  1. Place Nilla Wafers in food processor with splenda and process until ground. Add butter imitation 1 tbsp at a time (processing in between). Press into a 8 inch glass pie pan. At this point, you can place it into an oven preheated to 350 for 3 minutes to firm the crust if you desire.
  2. Spread caramel topping into crust. (Sprinkle nuts here if using)
  3. Beat pudding mix, milk, pumpkin, and spices in large bowl until well blended. Stir in 1-1/2 cups COOL WHIP; spoon into crust.
  4. Refrigerate 1 hour. Top with COOL WHIP, caramel topping and nuts just before serving, if desired.

Makes 6 servings

Nutrition (w/o toppings or nuts)
Calories 191
Fat 2g
Sodium 570mg
Potassium 65mg
Carbs 42g
Sugars 12g
Protein 3g

Herbed Scallops

  • 8 oz scallops
  • 2 TBSP lemon juice
  • 1/2 TBSP thyme
  • Salt
  • Pepper
  1. Preheat a skillet to med-high heat, and spray with cooking spray.
  2. Pour lemon juice in the pan and then add the scallops. Season with spices.
  3. “Boil” 4-6 minutes. Do not over cook.
  4. Serve over couscous or rice.

Makes 2 servings.

Nutrition (scallops only)
Calories 70
Fat .5g
Cholesterol 25mg
Sodium 275mg
Carbs 3g
Protein 23g

1/4 cup dry couscous, prepared adds 150 calories. A very good carb/protein recover meal after a good workout. Be sure to add some veggies. 🙂 A fast way to prepare couscous is to combine equal parts dry couscous to boiling water in a bowl, cover with a plate and let sit 5 minutes. Fluff with a fork!

Roasted Salmon with Mustard Glaze

  • 4 4 oz Salmon fillets (or 1 large fillet)
  • 3 TBSP fat free mayo
  • 1 TBSP mustard
  • 1 TBSP Dill (I was out, so I used lemon pepper! It sounded good and it tasted good too!)
  • 1 1/2 tsp brown sugar calorie-free substitute
  • 1 tsp lemon juice
  • Salt & pepper

  1. Heat oven to 400°F.
  2. In a small dish, combine 3 tablespoons mayonnaise, 1 tablespoon each mustard and chopped dill, 1 1/2 teaspoons brown sugar substitute, and 1 teaspoon lemon juice.
  3. Put four 4-ounce, center-cut salmon fillets on a foil-lined baking sheet. Season with 1/2 teaspoon salt and 1/8 teaspoon black pepper and spread mayonnaise mixture over top of fillets.
  4. Roast until just cooked through, about 12 minutes.

    Makes 4 servings

Nutrition
Calories 193
Fat 5g
Sodium 1300mg
Cholesterol 132
Carbs 8g
Fiber 3g
Protein 26g

Tropical Chicken Pizza

My healthy/easy pizza dough:

  • 1 1/3 cup Bisquick Heart Smart mix
  • 1/4 cup + 1 TBSP water

(This makes thin crust. For more dough (thicker crust) use 1.5 cup bisquick and 1/3 cup water).

  • 1 TBSP garlic powder
  • 2 TBSP cilantro
  • 3 tbsp teriyaki sauce marinade
  • 6 oz chicken tenderloins, boiled (about 10 mins) and then shredded
  • can (8 oz) pineapple tidbits, drained
  • 3 slices 2% part skim mozzarella cheese, shredded into pieces

  1. Preheat oven to 425. Coat a 12-inch pizza pan with cooking spray.
  2. Stir water into Bisquick mix until crumbly, then knead into a ball by hand. Press dough into pan, using a rolling pin if desired, pressing it to the edges.
  3. Spray the dough with cooking spray. Sprinkle with garlic, 2 tablespoons of the cilantro. Bake 7 to 8 minutes or until crust is just beginning to brown.
  4. Spread teriyaki sauce over partially baked crust to within 1/2 inch of edges. Top evenly with chicken, pineapple and cheeses. Bake 8 to 10 minutes longer or until cheeses are melted and crust is golden brown.
  5. Optional: Sprinkle with coconut or parmesan cheese

Makes 4 servings

Nutrition
Calories 253
Fat 6g
Sat Fat 2g
Mono Fat 1.5g
Cholesterol 32g
Sodium 1020mg
Pottassium 160mg
Carbs 37g
Fiber .5g
Sugars 10g
Protein 15g

Hearty Tacos

I got this recipe from Jeremy’s sister.

  • 1 lb extra lean ground beef
  • 1 TBSP minced onions (or fresh)
  • 1/2 package Lipton Onion Soup mix
  • 3/4 cup water
  • 1 package taco seasoning: I make my own with 1 TBSP each: Seasoning salt, garlic powder, chili powder.
  • 1 cup salsa
  • 2 TBSP chopped pickled jalapenos
  • 8 (or more) crispy taco shells
  • Optional toppings: shredded Cheddar cheese, chopped tomato, diced avocado, shredded lettuce, etc.
  1. Heat taco shells according to package directions.
  2. Meanwhile, cook beef & minced onion in hot skillet sprayed with cooking spray over medium-high heat, stirring constantly, until turkey is browned, stirring until it crumbles. Drain and return to pan.
  3. Add soup mix, taco seasoning mix, and water. Cover & cook 5 minutes; uncover & simmer 2 minutes. Stir in salsa, and cook until thoroughly heated.
  4. Fill each taco shell with 1/2 cup beef mixture & top with desired toppings. Serve immediately.

Makes 8 (or more) tacos. I crammed a lot of meat into my shells and it was overflowing…I probably should have divided the same amount of meat into 3 shells.

Nutrition (for 2 tacos with lettuce and tomato on top-no cheese)
Calories 258
Fat 9g
Sat Fat 2g
Mono Fat 2g
Cholesterol 65mg
Sodium 924mg
Potassium 100mg
Carbs 20g
Fiber 2.5g
Protein 26g

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