chapter five
Cook-Me-Not
There’s no need to cook the recipes here,
and therefore this chapter is very appropriately named. Have fun assembling, humans!
You’ll Need: bowls
Prep: 15 minutes
Chill: at least 1 hour (overnight is best)
ginormous sweet-tart fruit salad
A big fat thank-you to HG pal Debbie for inspiring this super-sized fruit salad!
PER SERVING (11/3 cups): 100 calories, 0.5g fat, 71mg sodium, 23.5g carbs, 2.5g fiber, 17g sugars, 1.5g protein
Ingredients
3 tablespoons freshly squeezed orange juice
1 tablespoon finely chopped fresh mint
2 teaspoons seasoned rice vinegar
1 teaspoon granulated sugar
12/3 cups peeled and diced cucumber
1 cup chopped red grapefruit segments (if packaged, packed in juice and drained)
¾ cup diced strawberries
¾ cup blueberries
Directions
In a small bowl, combine orange juice, mint, vinegar, and sugar. Stir until blended. Set aside.
Place all other ingredients in a large bowl. Pour orange juice mixture over the contents and stir gently to coat.
Cover and refrigerate for at least 1 hour (overnight is best). Stir gently just before serving. Enjoy!!!
MAKES 3 SERVINGS
You’ll Need: bowl
Prep: 5 minutes
Chill: at least 1 hour (overnight is best)
salmon spread the love
It’s a spread that’s also a dip that’s also DELICIOUS. No one would ever guess it’s made with canned salmon—it tastes just like a fancy deli spread. Enjoy it on English muff ins, tortillas, cut-up veggies, and SO much more…
PER SERVING (about ¼ cup): 78 calories, 1.75g fat, 464mg sodium, 3g carbs, 0g fiber, 1.5g sugars, 11.5g protein
Ingredients
One 8-ounce tub fat-free cream cheese, room temperatur
2 wedges The Laughing Cow Light Original Swiss cheese
1½ tablespoons Dijonnaise
½ teaspoon lemon juice
One 5-ounce can skinless boneless pink salmon in water, drained and finely flaked
1 tablespoon dried minced onion
Directions
In a medium bowl, combine cream cheese, cheese wedges, Dijonnaise, and lemon juice. Mix thoroughly, until ingredients are completely integrated.
Add salmon and onion and stir thoroughly, until a very smooth consistency is reached.
Cover and refrigerate for at least 1 hour. (It tastes sooo good the next day!)
MAKES 6 SERVINGS
You’ll Need: bowls
Prep: 15 minutes
Chill: at least 3 hours (overnight is best)
crab-happy sunomono salad
I LOVE sunomono salad (typically it’s just thinly sliced cucumber in rice vinegar). This HG version is DELICIOUS: sweet, tangy, crunchy, and crab-loaded. It’s a great starter, snack, or mini-meal. Keep a tub of it in the fridge, and munch on it when hunger attacks!
PER SERVING (1 heaping cup): 95 calories, 0.5g fat, 575mg sodium, 16g carbs, 1g fiber, 5g sugars, 6.5g protein
Ingredients
5 small Persian cucumbers (or any small, thin-skinned cucumbers)
1 red bell pepper
12 ounces (about 2 cups) chunk-style imitation crab
¼ cup seasoned rice vinegar
1 teaspoon lime juice
1 teaspoon reduced-sodium/lite soy sauce
2 no-calorie sweetener packets
Directions
Cut off cucumber ends and very thinly slice cucumbers into rounds. Very thinly slice bell pepper into strips about 2 inches long. Transfer veggies to a large bowl and set aside.
If needed, chop crab into bite-sized pieces. Add those to the bowl with the veggies, toss to mix, and set aside.
In a separate bowl, combine vinegar, lime juice, soy sauce, and sweetener. Add ½ cup cold water and mix well. Pour mixture over the veggies and crab and gently stir.
Cover and chill in the fridge for at least 3 hours (overnight is best). Then stir and enjoy!
MAKES 6 SERVINGS
You’ll Need: bowl
Prep: 5 minutes
twice-tomatoed turkey tortilla
Yup, this wrap has TWO kinds of tomatoes. And turkey. And cheese. And it is DELICIOUS. This tomato-centric turkey treat is a real tongue-pleaser (and tongue-twister!).
PER SERVING (entire wrap): 277 calories, 7.5g fat, 670mg sodium, 30g carbs, 8g fiber, 3.5g sugars, 27g protein
Ingredients
1 wedge The Laughing Cow Light Original Swiss cheese
3 tablespoons sun-dried tomatoes packed in oil, drained and chopped
1 burrito-size flour tortilla with about 110 calories
3 slices tomato
2 ounces cooked boneless skinless lean turkey breast, sliced
1 cup chopped romaine lettuce
Optional: Dijonnaise
Directions
In a small bowl, mix cheese with sun-dried tomatoes. Lay tortilla flat and spread with cheese-tomato mixture.
Place tomato slices and turkey slices along the center of the tortilla. If you like, top with Dijonnaise (we highly recommend it!).
Place lettuce in the center of the tortilla. Fold in the sides of the tortilla, and then carefully roll tortilla up from bottom to top. Enjoy!
MAKES 1 SERVING
HG Tip!
In a pinch, you can use prepackaged 98% fat-free turkey slices. Just know that those contain quite a lot of sodium.
You’ll Need: bowls
Prep: 5 minutes
Chill: at least 3 hours (overnight is best)
slammin’ slaw
Classic slaw, without all the classic calories and fat grams. Good riddance.
PER SERVING (2/3 cup): 49 calories, <0.5g fat, 304mg sodium, 9.5g carbs, 2g fiber, 5g sugars, 1g protein
Ingredients
One 16-ounce bag dry cole slaw
¼ cup fat-free mayonnaise
¼ cup fat-free sour cream
2½ tablespoons seasoned rice vinegar
1 teaspoon Dijonnaise
2 no-calorie sweetener packets
¼ teaspoon seasoned salt
Salt and black pepper, to taste
Directions
Place cole slaw in a large bowl. Set aside.
To make dressing, in a small bowl, combine mayo, sour cream, rice vinegar, Dijonnaise, sweetener, and seasoned salt. Mix well.
Add dressing to cole slaw and stir until slaw is thoroughly coated.
Cover and refrigerate for at least 3 hours. (For best flavor, make slaw the night before you plan to serve it.)
Give it a good stir before serving, and season to taste with salt and pepper. Enjoy!
MAKES 6 SERVINGS
You’ll Need: large bowl, strainer
Prep: 15 minutes
Chill: at least 1 hour
shrimped-up sweet corn ’n tomato salad
You need to do a whole lotta choppin’ to prep this no-cook dish. But it is SO worth it! It’s light, refreshing, and a great side salad or mini-meal option.
PER SERVING (1 cup): 95 calories, 1g fat, 472mg sodium, 13g carbs, 2.5g fiber, 6g sugars, 9g protein
Ingredients
6 ounces cooked ready-to-eat shrimp, chopped
2 cups diced plum tomatoes (about 4 tomatoes’ worth)
1 cup chopped red onion
1 cup canned sweet corn kernels, drained
½ cup diced seedless (or deseeded) cucumber
½ cup chopped cilantro
¾ teaspoon coarse salt
1 lemon
1 lime
Directions
In a large bowl, mix all ingredients except lemon and lime.
Over a strainer, squeeze juice from the lemon and lime into the bowl, and then toss to coat.
Set in the fridge for at least 1 hour, to allow flavors to combine. NOW CHEW!!!
MAKES 5 SERVINGS
You’ll Need: bowl, strainer, blender
Prep: 25 minutes
Chill: at least 2 hours
gazpacho surprise
Surprise! This chilly tomato-based soup’s made with FRUIT. There, the secret’s out. Now the only surprise left is how AMAZING it tastes.
PER SERVING (1 generous cup): 106 calories, 0.5g fat, 527mg sodium, 24g carbs, 4.5g fiber, 15.5g sugars, 3g protein
Ingredients
One 28-ounce can crushed tomatoes
2 cups V8 100% Vegetable Juice
1 cucumber, finely chopped
1 small red onion, finely chopped
1 Fuji apple, cored and finely chopped
1 cup blueberries
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
1 teaspoon chopped garlic
1 no-calorie sweetener packet
¼ teaspoon salt, or more to taste
1/8 teaspoon black pepper, or more to taste
1 lime
Directions
Combine all ingredients except lime in a large bowl. Using a strainer to catch any seeds, squeeze the juice from the lime into the bowl. Stir well.
Transfer half of the mixture to a blender, and puree until smooth. Return mixture to the bowl and mix well.
Cover and refrigerate for at least 2 hours.
If you like, season to taste with additional salt and pepper. Enjoy!
MAKES 6 SERVINGS
HG Tip!
This stuff doubles as an awesome fruity salsa!
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book.
You’ll Need: dish
Prep: 15 minutes
veggie-packed wrap attack
This super-simple, herbed-up roll-up will be a new staple in your veggie-loving home.
PER SERVING (entire wrap): 214 calories, 8g fat, 521mg sodium, 31g carbs, 10g fiber, 4.5g sugars, 11.5g protein
Ingredients
1½ tablespoons fat-free cream cheese, room temperatur
½ tablespoon chopped fresh basil
1/8 teaspoon dried oregano
1 burrito-size flour tortilla with about 110 calories
½ cup fresh spinach
¼ cup chopped cucumber
¼ cup chopped tomato
2 tablespoons jarred roasted red peppers packed in water, drained and chopped
¼ cup sliced avocado
Directions
In a small dish, mix cream cheese with basil and oregano.
Lay tortilla flat and spread with cream cheese mixture. Pile on the spinach, cucumber, tomato, red peppers, and avocado. Wrap tortilla up by folding in the sides first, and then rolling it up tightly from the bottom.
Enjoy!
MAKES 1 SERVING
Extra, Extra!
Got an open jar of roasted red peppers? Sounds like a good time to make an Italian-Style Bacon Alfredo Bowl or Slow-Cookin’ Mexican Chicken!
You’ll Need: bowl
Prep: 5 minutes
double-o-cinnamon apple breakfast bowl
Who knew cinnamon and apples and cottage cheese could have so much delicious, crazy fun together?! This is a fantastic and easy breakfast, but it can also be a light lunch or a sweet, refreshing snack. So many options…and SO much delicious cinnamon!!!
PER SERVING (entire bowl): 182 calories, 0.5g fat, 429mg sodium, 32.5g carbs, 5g fiber, 24g sugars, 13.5g protein
Ingredients
½ cup fat-free cottage cheese
1 no-calorie sweetener packet
1 drop vanilla extract
½ teaspoon cinnamon, divided
1 Fuji apple, cored and cubed
Directions
Place cottage cheese in a bowl with sweetener, vanilla extract, and ¼ teaspoon cinnamon. Mix well.
Top with apple cubes, and then sprinkle with remaining ¼ teaspoon cinnamon. Enjoy!
MAKES 1 SERVING