My favorite cooking TV show host Lisa Lillien, Hungry Girl, was on Dr. Oz last week. The show focus was “eat twice as much and still lose weight.” She discussed pasta extenders, frozen food and shared a variety of recipes.
Pasta Extenders
She shared two recipes “Mega Mach and Cheese” and “Easy Cheesy Lasagna”. The recipes are below.
Mega Mac n’ Cheese
Ingredients
Makes 4 servings
- 3 cups frozen cauliflower florets
- 4 1/2 oz (about 1 1/4 cups) uncooked high-fiber elbow macaroni
- 2 tbsp light sour cream
- 2 slices 2% American cheese
- 4 wedges of The Laughing Cow Light Creamy Swiss Cheese
- Optional seasonings: salt and black pepper
Directions
- Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 to 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.
- In a medium-large pot, prepare pasta per package instructions, about 7 minutes. Drain pasta and stir into cauliflower. Cover to keep warm.
- In a medium microwave-safe bowl, mix sour cream, cheese slices, and cheese wedges, breaking slices and wedges into pieces. Microwave for 20 seconds. Stir well. Microwave for another 20 seconds, or until cheeses have melted. Stir well.
- Add cheese mixture to the large bowl and thoroughly stir. Enjoy!
Nutrition Facts
98 calories, 4.5g fat, 390mg sodium, 30g carbs, 4.5g fiber, 5.5g sugars, 10g protein
Easy Cheesy Lasagna for Two
Ingredients
Makes 2 servings
- 2 (1/4-in thick) eggplant slices (cut lengthwise from a long eggplant), patted dry
- 1 egg white or 2 tbsp liquid egg whites
- 1/2 cup light or low-fat ricotta cheese
- 1 tbsp chopped fresh basil
- 1/2 tsp chopped garlic
- 1/4 tsp salt, or more to taste
- Dash ground nutmeg
- 1 cup chopped mushrooms
- 1 cup canned crushed tomatoes
- 1/2 tbsp Italian seasoning
- 2 sheets oven-ready lasagna noodles
- 1/4 cup shredded part-skim mozzarella cheese
- 1 tbsp reduced-fat Parmesan-style grated topping
- Black pepper, optional
Directions
Preheat oven to 425° F. Spray a baking sheet with nonstick spray. Lay eggplant slices on the baking sheet and spray with nonstick spray. Bake for 10 minutes. Flip eggplant and bake until browned and softened, about 10 more minutes. Meanwhile, in a medium bowl, thoroughly mix egg whites, ricotta cheese, basil, garlic, salt, and nutmeg.
Bring a skillet sprayed with nonstick spray to medium-high heat. Cook and stir mushrooms until softened, about 4 minutes. Stir mushrooms into ricotta mixture. Spray a 9-inch by 5-inch loaf pan with nonstick spray. In a medium bowl, mix crushed tomatoes with Italian seasoning.
Evenly layer ingredients in the loaf pan: 1/4 cup seasoned tomatoes, 1 lasagna sheet, half of the mushroom-ricotta mixture, 1/4 cup seasoned tomatoes, 1 eggplant slice. Repeat layering with remaining ingredients.
Sprinkle with mozzarella cheese and grated topping. Bake until cheese is lightly browned, 20 to 25 minutes. Serve and enjoy!
Nutrition Facts
250 calories, 6.5g fat, 31g carbs, 5g fiber, 16.5g protein
Frozen Food
She recommended steaming vegetables and mixing them with a frozen meal such as a Lean Cuisine meal. She also shared an alternative to eating a “Whopper.” She called it a Whopper Stopper. To make this you use a BOCA burger and load it with vegetables such as tomatoes lettuce and onions and use a flat high fiber bun.
In addition she shared her "Dark Chocolate Cake" recipe, “Red Hot Apple Pie in a Mug” recipe and her “Chicken Parmesan” recipe. The recipes are below.
Hungry Girl's Dark Chocolate Cake w/ a Fraction of the Calories
Mix one can of club soda with a box of moist style dark chocolate cake mix and bake. Two ingredients that’s it!
Hungry Girl's Red Hot Apple Pie in a Mug
We all know where the buttery crust of traditional apple pie ends up – on the scale. Get the same satisfaction, without any of the guilt, with this unconventional recipe from TV host, author and "foodologist" Hungry Girl Lisa Lillien. This modified dessert goes a long way on flavor. Set the microwave and enjoy!
Ingredients
Makes 1 serving
- 1 medium Fuji apple, cored and cut into 1/2-inch cubes
- 12 to 15 pieces Red Hots cinnamon-flavored candy
- 1/2 sheet (2 crackers) low-fat cinnamon graham crackers, crushed
- Dash cinnamon
Directions
Place apple cubes in a microwave-safe cup or mug. Top with Red Hots – the more you use, the hotter the results! Cover and microwave for 2 minutes. Stir well. Re-cover and microwave for 1 to 2 minutes, until apple cubes are soft. Mix well. Let cool, at least 10 minutes. Top with crushed graham crackers and cinnamon. Enjoy!
Nutrition Facts
5 calories, 0.5g fat, 44mg sodium, 46g carbs, 3.5g fiber, 23.5g sugars, 0.5g protein
Hungry Girl's Pan-Fried Chicken Parm
Chicken parm is usually a nightmare for dieters. Luckily, TV host, author and "foodologist" Hungry Girl Lisa Lillien has found a way to keep the same great crunchy flavor of traditional chicken parm while cutting out a lot of the fat!
Ingredients
Makes 2 servings
- 1/2 cup bran cereal
- 1 1/2 tsp Italian seasoning, or more to taste
- 1/8 tsp salt, or more to taste
- 1/2 tsp garlic powder, or more to taste
- 1/2 tsp onion powder, or more to taste
- 1/4 cup canned tomato sauce with Italian seasonings
- 1/4 cup fat-free liquid egg substitute or 1 large egg
- 2 (4 oz) raw boneless, skinless chicken breast cutlets, pounded to 1/2-inch thickness
- 1/2 cup shredded part-skim mozzarella cheese
- Optional seasoning: black pepper
Directions
- In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl and mix in Italian seasoning, salt, 1/4 teaspoon garlic powder, and 1/4 teaspoon onion powder.
- In a small bowl, mix tomato sauce with remaining 1/4 teaspoon garlic powder and remaining 1/4 teaspoon onion powder.
- Place egg substitute in another wide bowl (or beat egg in the bowl). One at a time, using tongs, coat chicken cutlets with egg, shake to remove excess, and coat with crumbs.
- Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Lay coated cutlets in the skillet and cook for about 4 minutes per side, until chicken is cooked through.
- Evenly spread sauce over chicken cutlets, still in the skillet. Sprinkle with mozzarella cheese.
- Reduce heat to low and cover skillet. Cook until cheese has melted, 2 to 3 minutes. Enjoy!
Nutrition Information
Per serving:
1 cutlet (made with egg substitute)
258 calories, 6g fat, 684mg sodium, 16.5g carbs, 7g fiber, 1g sugars, 38.5g protein
1 cutlet (made with egg)
279 calories, 8.5g fat, 663mg sodium, 16g carbs, 7g fiber, 1g sugars, 38.5g protein
If you didn’t see this episode of Dr. Oz you can view it at: http://www.doctoroz.com/videos/hungry-girls-secret-guide-eating-more-and-losing-weight-pt-1
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