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Hungry Girl Clean & Hungry Obsessed!
Available Formats : Axis 360 eBook, ePUB, In-Browser Reader
Publication Date : 9/5/2017
Publisher : Macmillan
Language : ENG
ISBN : 9781250087263
Synopsis : Lisa Lillien has sold millions of books by serving up clever and deliciously easy recipes with low calorie counts, huge portions, and easy-to-find ingredients that are good for you. With eleven New York Times bestsellers under her belt, Lisa is taking things to the next level with Hungry Girl Clean & Hungry OBSESSED! Keeping in line with the current clean-eating food trend (and as a follow-up to her to last smash-hit book, Hungry Girl Clean & Hungry), she's taking on the beloved foods that Americans are OBSESSED with—comfort foods, junk foods, international favorites, desserts, and more! Donuts, lasagna, fried chicken, quesadillas, fudge... No food is off-limits, and all of them have been completely re-created, re-vamped, and CLEANED UP! With the unique and healthy recipes in this cookbook, you can finally enjoy ALL the foods you crave while eating clean and staying lean!You’ll find . . .Spaghetti Squash Your Hunger B-fast Bowl (271 calories)Caramelized Onion Cauli-Crust Pizza (316 calories)Peanut Butter Cup French Toast (344 calories)Love Me Tender Pot Roast (272 calories)Philly You Up Cheesesteak Meatloaf (198 calories)Oh, Wow! Chicken & Waffles (353 calories)Mad About Eggplant Manicotti (264 calories)Garlic & Onion Butternut Turnip Fries (196 calories)Grab a Fork Pork Fried Rice (197 calories)Reconstructed Nachos (245 calories)Three Cheers for Cheesecake Brownies (126 calories). . . and so much more!
File Size : 327.61 MB
Attributes:
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Audience : General Adult
Excerpt:

Hungry Girl Clean & Hungry Obsessed!

All-Natural Recipes for the Foods You Can't Live Without


By Lisa Lillien, Jack Pullan

St. Martin's Press

Copyright © 2017 Hungry Girl, Inc.
All rights reserved.
ISBN: 978-1-250-08726-3


Contents

Title Page,
Copyright Notice,
Acknowledgments,
Also by Lisa Lillien,
Dedication,
Intro,
FAQs,
Go-To Recipe Guide,
1 Wake-Up Call!,
2 Morning, Sweetness!,
3 Mom's the Word!,
4 You Wanna Pizza Me?,
5 Noodle This!,
6 Welcome to Goodburger,
7 I Kid You Not!,
8 Mmmmm, Mexican!,
9 Chinese, Please!,
10 Souped Up!,
11 Raising the Bar!,
12 Party Hearty!,
13 Choc' It to Me!,
14 Totally Desserted!,
15 Clean & Hungry Staples,
16 How-Tos for Clean & Hungry Obsessions,
17 Shop It Up! Grocery Guide & Ingredient FAQs,
18 HG Obsessions! Recipes at a Glance,
Index,
About the Author,
Copyright,


CHAPTER 1

Wake-Up Call!

Research shows that people who eat a morning meal tend to weigh less than those who skip one. In this chapter, you'll find recipes for some of the most-craved savory breakfast foods EVER ...


Best-Ever Breakfast Sandwich

260 cal

15m

Now THIS is one delicious way to start the day! Hot, savory, and protein packed ...

Entire recipe: 260 calories, 5.5g total fat (1.5g sat fat), 599mg sodium, 29.5g carbs, 5.5g fiber, 5g sugars, 25g protein

You'll Need: medium-small skillet, nonstick spray, microwave-safe plate (optional)

Prep: 5 minutes • Cook: 10 minutes Plus prep and cook times for sausage patty if not made in advance.

1 Breakfast Sausage Patty (recipe here)
2 slices whole-grain bread with 60 to 80 calories per slice
¼ cup spinach leaves
1 large tomato slice
¼ cup egg whites (about 2 large eggs' worth)
1/8 teaspoon garlic powder
Optional topping: Clean & Hungry Ketchup (recipe and
store-bought alternatives here)

1. If needed, reheat sausage patty, either over medium heat in a medium-small skillet sprayed with nonstick spray (for about 2 minutes per side) or on a microwave-safe plate in the microwave (for about 30 seconds).

2. Toast bread. Top one slice with spinach, tomato, and sausage patty.

3. Bring a medium-small skillet sprayed with nonstick spray to medium heat. (Clean skillet, if used to reheat sausage.) Add egg whites, and tilt skillet so they coat the bottom. Sprinkle with garlic powder. Cook until solid enough to flip, about 2 minutes.

4. Carefully flip. Cook for about 1 minute, until cooked through.

5. Fold omelette in half twice, and place over sausage patty.

6. Top with remaining bread slice.

MAKES 1 SERVING


HG Alternative

Simply scramble your egg whites! It doesn't require fancy folding skills.


Chew on This ...

Nearly every fast-food chain, coffee shop & café offers egg & sausage breakfast sandwiches. But the average one has around 500 calories & 30g fat. Unacceptable!


Breakfast Sausage Patties

85 cal

5i 30 m GF

DIY sausage is a thing! These are totally natural and contain approximately 60 percent less fat than your average breakfast sausage.

1/8th of recipe (1 patty): 85 calories, 4g total fat (1.5g sat fat), 277mg sodium, <0.5g _carbs2c_="" 0g="" _fiber2c_="" _sugars2c_="" 12g="">

You'll Need: large bowl, grill pan (or large skillet), nonstick spray

Prep: 10 minutes &#149; Cook: 15 minutes

1 pound raw lean ground turkey (7% fat or less)
&#188; cup egg whites (about 2 large eggs' worth)
&#190; teaspoon ground thyme
&#190; teaspoon ground sage
&#190; teaspoon salt
&#188; teaspoon black pepper
1/8 teaspoon ground nutmeg

1. In a large bowl, combine all ingredients. Mix thoroughly.

2. Evenly form into 8 patties, each about &#188; inch thick.

3. Bring a grill pan (or large skillet) sprayed with nonstick spray to medium-high heat. Lay 4 patties in the pan. Cook for about 3 minutes per side, until golden brown and cooked through, using a spatula to flatten them as they cook.

4. Remove pan from heat; clean, if needed. Re-spray, and repeat with remaining 4 patties.

MAKES 8 SERVINGS


Perfect Portabella Benedict

157 cal

30m V GF

Replacing bread with a mushroom cap results in miraculously impressive calorie and carb counts!

Entire recipe: 157 calories, 7.5g total fat (2.5g sat fat), 520mg sodium, 11g carbs, 3g fiber, 5g sugars, 12g protein

You'll Need: baking sheet, nonstick spray, small microwave-safe bowl, medium microwave-safe bowl, medium pot, small shallow bowl, slotted spoon, paper towels

Prep: 10 minutes &#149; Cook: 20 minutes

1 large portabella mushroom cap (stem removed)
1 tablespoon fat-free plain Greek yogurt
1 teaspoon Dijon mustard
1 teaspoon whipped butter
1 drop lemon juice
1 cup spinach leaves
&#188; cup chopped tomatoes
1/8 teaspoon garlic powder
1/8 teaspoon each salt and black pepper
1 teaspoon white vinegar
1 large egg

1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.

2. Place mushroom cap on the baking sheet, rounded side down. Bake until slightly tender, about 8 minutes.

3. Meanwhile, make the sauce: In a small microwave-safe bowl, combine yogurt, mustard, butter, and lemon juice. Mix until mostly uniform.

4. In a medium microwave-safe bowl, microwave spinach for 45 seconds, or until wilted. Blot away excess moisture. Add tomatoes, garlic powder, salt, and pepper. Microwave for 30 seconds, or until hot.

5. Blot away excess moisture from mushroom cap. Fill with spinach-tomato mixture.

6. Fill a medium pot with 2 inches of water. Add vinegar, and bring to a boil.

7. Reduce to a simmer. Crack egg into a small shallow bowl. Stir water, and gently add egg. Cook until egg white is mostly opaque, 3 to 5 minutes.

8. With a slotted spoon, carefully transfer egg to a layer of paper towels. Once excess water has been absorbed, transfer egg to the mushroom cap.

9. Microwave sauce until hot, about 20 seconds, and stir. (For a thinner sauce, add water.) Spoon over egg.

MAKES 1 SERVING


HG FYI

The vinegar helps the egg stay together during the poaching process. You can't taste it!


Uno Huevo Ranchero

236 cal

30m V GF

This is one saucy egg dish ... It's CRAZY how good it is!

Entire recipe: 236 calories, 8.5g total fat (3g sat fat), 748mg sodium, 30g carbs, 6.5g fiber, 7.5g sugars, 11.5g protein

You'll Need: skillet, nonstick spray, small bowl, plate

Prep: 10 minutes &#149; Cook: 15 minutes


SAUCE

&#188; cup chopped bell pepper
2 tablespoons chopped onion
&#189; cup chopped tomatoes
&#188; cup canned crushed tomatoes
2 tablespoons canned diced green chiles (not drained)
&#189; teaspoon chopped garlic
1/8 teaspoon chili powder
1/8 teaspoon ground cumin
1/8 teaspoon salt
Dash black pepper
1 tablespoon chopped fresh cilantro

BASE
1 teaspoon whipped butter
One 6-inch corn tortilla
2 tablespoons refried beans
1 large egg
Optional topping: additional chili powder

1. Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell pepper and onion. Cook and stir until softened and lightly browned, about 3 minutes.

2. Reduce heat to medium low. Add all remaining sauce ingredients except cilantro. Cook and stir until hot and well mixed, about 1 minute.

3. Stir in cilantro. Transfer to a small bowl, and cover to keep warm.

4. Clean skillet. Add butter, and return to medium-high heat. Once butter has coated the bottom of the skillet, cook tortilla until lightly browned, about 2 minutes per side.

5. Plate tortilla, and spread with beans.

6. Remove skillet from heat, spray with nonstick spray, and bring to medium heat. Cook egg sunny-side up or over easy, 1 to 2 minutes.

7. Place egg over the tortilla, and top with sauce.

MAKES 1 SERVING


Vegetarian FYI

Not all refried beans are vegetarian friendly. If you avoid animal products, check the can's ingredient list!


Spaghetti Squash Your Hunger B-fast Bowl

271 cal

5i 30m V GF

Spaghetti squash for breakfast?! Yup! I'm so obsessed with the stuff, you'll find four more spaghetti-squash recipes here!

Entire recipe: 271 calories, 10.5g total fat (3.5g sat fat), 495mg sodium, 30.5g carbs, 7g fiber, 13.5g sugars, 16g protein

You'll Need: skillet, nonstick spray, medium bowl

Prep: 10 minutes &#149; Cook: 10 minutes

Plus prep and cook times for spaghetti squash if not made in advance.

&#189; cup chopped bell pepper
&#188; cup chopped onion
2 cups cooked spaghetti squash, drained of excess moisture
1/8 teaspoon garlic powder
1/8 teaspoon each salt and black pepper
2 large eggs
&#188; cup chopped tomato
Optional toppings: additional salt and black pepper

1. Bring a skillet sprayed with nonstick spray to medium-high heat. Add bell pepper and onion. Cook and stir until softened, about 4 minutes.

2. Add spaghetti squash, and sprinkle with seasonings. Cook and stir until hot and well mixed, about 2 minutes. Transfer to a medium bowl, and cover to keep warm.

3. Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-low heat. Cook eggs sunny-side up or over easy, 1 to 2 minutes.

4. Add tomato to the bowl, and top with eggs.

MAKES 1 SERVING


Chew on This ...

I've read that Americans consume around 76.5 billion eggs per year. This delicious morning meal uses only two!


Fried Rice for Breakfast Bowl

239 cal

15m V GF

Obsession confession: I was inspired to make this recipe after eating another HG "fried rice" recipe for breakfast! This is the first of many cauliflower-rice creations in this book; see here for more.

Entire recipe: 239 calories, 10g total fat (2.5g sat fat), 257mg sodium, 26g carbs, 7g fiber, 10g sugars, 13g protein

You'll Need: large skillet with a lid, nonstick spray, large bowl

Prep: 5 minutes &#149; Cook: 10 minutes

&#189; cup frozen petite mixed vegetables
1&#189; cups cauliflower rice/crumbles
&#189; cup chopped onion
1 teaspoon sesame oil
&#189; teaspoon chopped garlic
1 tablespoon Clean & Hungry Teriyaki Sauce (recipe and store-bought
alternatives here)
1 large egg
Optional: salt, black pepper, reduced-sodium/lite soy sauce

1. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add frozen veggies and 2 tablespoons water. Cover and cook for 2 minutes, or until thawed.

2. Add cauliflower rice/crumbles, onion, oil, and garlic. Cook and stir until veggies have mostly softened, 4 to 5 minutes.

3. Add teriyaki sauce. Cook and stir until hot and well mixed, about 1 minute. Transfer to a medium bowl, and cover to keep warm.

4. Remove skillet from heat; clean, if needed. Re-spray, and bring to medium heat. Cook egg sunny-side up or over easy, 1 to 2 minutes.

5. Place egg over the contents of the bowl.

MAKES 1 SERVING

Gluten FYI

Some soy sauce contains gluten. If you avoid gluten, check the ingredient lists. Or grab a product marked gluten-free.


Need-to-Know Info

Use store-bought cauliflower crumbles/rice, or DIY! See here for the 411.


That's Good Stuffed Breakfast Peppers

212 cal

V GF

Having these scramble-stuffed peppers for breakfast will make your day 86 percent more enjoyable (unofficially, of course)!

&#189; of recipe (2 stuffed pepper halves): 212 calories, 6.5g total fat (3.5g sat fat), 712mg sodium, 15.5g carbs, 4g fiber, 8.5g sugars, 23g protein

You'll Need: 8-inch by 8-inch baking pan, nonstick spray, large skillet

Prep: 15 minutes &#149; Cook: 40 minutes

2 large bell peppers
&#189; cup chopped mushrooms
&#189; cup chopped onion
1 cup egg whites (about 8 large eggs' worth)
&#188; teaspoon garlic powder
&#188; teaspoon onion powder
&#188; teaspoon each salt and black pepper
&#189; cup shredded reduced-fat cheddar cheese
2 tablespoons chopped scallions
Optional topping: Clean & Hungry Salsa (recipe and
store-bought alternatives here)

1. Preheat oven to 350 degrees. Spray an 8-inch by 8inch baking pan with nonstick spray.

2. Halve bell peppers. Remove and discard seeds and stems. Place pepper halves in the pan, cut sides up.

3. Bake until soft, 25 to 30 minutes. Blot away excess moisture.

4. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms and onion. Cook and stir until mostly softened, about 4 minutes.

5. Add egg whites to the skillet, and sprinkle with seasonings. Scramble until fully cooked, about 2 minutes.

6. Remove skillet from heat, and fold in cheese.

7. Fill pepper halves with egg scramble, and top with scallions.

MAKES 2 SERVINGS

Chew on This ...

According to a recently reported survey, 77 percent of consumers have eaten eggs for breakfast in the past two weeks. Have YOU?


Rise & Shine Breakfast Tacos

288 cal

30m V GF

Why limit tacos to the afternoon and evening hours? This a.m. version is a home run! For more Mexican food, check out Chapter 8: Mmmmm, Mexican!

Entire recipe: 288 calories, 5g total fat (1.5g sat fat), 773mg sodium, 37.5g carbs, 6.5g fiber, 5.5g sugars, 23g protein

You'll Need: skillet, nonstick spray, microwave-safe plate

Prep: 10 minutes &#149; Cook: 10 minutes

&#188; cup finely chopped onion
&#188; cup finely chopped red bell pepper
&#189; cup egg whites (about 4 large eggs' worth)
1/8 teaspoon garlic powder
1/8 teaspoon salt
Dash ground cumin
Dash chili powder
&#188; cup canned black beans, drained and rinsed
Two 6-inch corn tortillas
2 tablespoons shredded reduced-fat Mexican-blend cheese
1 tablespoon chopped fresh cilantro
Optional topping: Clean & Hungry Salsa (recipe and storebought
alternatives here)

1. Bring a skillet sprayed with nonstick spray to medium-high heat. Add onion and pepper. Cook and stir until mostly softened, about 4 minutes.

2. Reduce heat to medium. Add egg whites, and sprinkle with seasonings. Scramble until fully cooked, about 2 minutes.

3. Add beans, and cook and stir until hot, about 1 minute.

4. On a microwave-safe plate, microwave tortillas for 20 seconds, or until warm.

5. Divide egg scramble between tortillas, and top with cheese and cilantro.

MAKES 1 SERVING

HG Alternative

If you like, brown your tortillas in the skillet before cooking your scramble!


Totally Turnip Home Fries

75 cal

5i 30m V GF

These slimmed-down home fries are made with turnips instead of potatoes. Major calorie saver!

&#188;th of recipe (about &#190; cup): 75 calories, 2.5g total fat (0.5g sat fat), 525mg sodium, 13g carbs, 3.5g fiber, 7g sugars, 1.5g protein

You'll Need: large skillet with a lid, nonstick spray

Prep: 15 minutes &#149; Cook: 15 minutes

4 cups peeled turnips cut into &#190;-inch cubes (about
1&#189; turnips)
1 cup chopped bell pepper
&#189; cup chopped onion
2 teaspoons olive oil
&#190; teaspoon salt
&#189; teaspoon garlic powder
&#189; teaspoon onion powder
&#188; teaspoon black pepper
Optional toppings: Clean & Hungry Salsa, Clean & Hungry
Ketchup (recipes and store-bought alternatives here and
here)

1. Bring a large skillet sprayed with nonstick spray to medium heat. Add turnips and &#188; cup water. Cover and cook for 7 minutes, or until turnips have mostly softened and water has evaporated.

2. Add bell pepper and onion. Drizzle with oil, and sprinkle with seasonings. Cook and stir until veggies have browned and softened, about 8 minutes.

MAKES 4 SERVINGS

Chew on This ...

Rumor has it the average American consumes about 110 pounds of potatoes per year. That's nearly 40,000 calories' worth!


Squashed & Sweet Potatoed Home Fries

91 cal

30m V GF

This sweet & sassy side will knock your socks right off ... Find six more unconventional fry recipes starting here!

&#188;th of recipe (about &#190; cups): 91 calories, 2.5g total fat (<.5g sat="" _fat29_2c_="" 170mg="" _sodium2c_="" 17.5g="" _carbs2c_="" 3g="" _fiber2c_="" 4g="" _sugars2c_="" 1.5g="">

You'll Need: large skillet with a lid, nonstick spray

Prep: 10 minutes &#149; Cook: 20 minutes

2 cups (about &#189; medium) butternut squash cut into
&#190;-inch cubes
5 ounces (about &#189; medium) sweet potato cut into &#190;-inch
cubes
1 cup finely chopped kale
&#188; cup chopped red bell pepper
&#188; cup chopped onion
2 teaspoons olive oil
&#188; teaspoon salt
1/8 teaspoon black pepper
Dash paprika
Dash cayenne pepper
Optional seasonings: additional black pepper and cayenne
pepper

1. Bring a large skillet sprayed with nonstick spray to medium heat. Add squash, sweet potato, and &#188; cup water. Cover and cook for 8 minutes, or until squash and sweet potato have mostly softened and water has evaporated.

2. Add kale, bell pepper, and onion. Drizzle with oil, and sprinkle with seasonings. Cook and stir until veggies have browned and softened, about 10 minutes.

MAKES 4 SERVINGS

Cauliflower Power Biscuit Bakes

106 cal

5i V

OMG: These are like the lovechild of a traditional biscuit and a sourdough roll! They're great dipped in soup or topped with butter or jam. You really can't taste the cauliflower at all ...

1/6th of recipe (1 biscuit): 106 calories, 1.5g total fat (0.5g sat fat), 286mg sodium, 17.5g carbs, 3g fiber, 2g sugars, 6g protein

You'll Need: baking sheet, nonstick spray, food processor, large microwave-safe bowl, fine-mesh strainer, clean dish towel (or paper towels)

Prep: 10 minutes &#149; Cook: 15 minutes &#149; Cool: 10 minutes

1 cup roughly chopped cauliflower
1 cup whole-wheat flour
&#190; cup fat-free plain Greek yogurt
1 tablespoon whipped butter, room temperature
2 teaspoons baking powder
&#188; teaspoon salt

1. Preheat oven to 450 degrees. Spray a baking sheet with nonstick spray.

2. Pulse cauliflower in a food processor until reduced to the consistency of coarse breadcrumbs.

3. In a covered large microwave-safe bowl, microwave cauliflower crumbs for 2 minutes. Uncover and stir. Re-cover and microwave for another 2 minutes, or until hot and soft.

4. Transfer to a fine-mesh strainer to drain and cool, about 10 minutes.

5. Using a clean dish towel (or paper towels), firmly press out as much liquid as possible.

6. Return cauliflower crumbs to the large bowl. Add remaining ingredients, and thoroughly mix.

7. Evenly form into 6 mounds (about &#149; cup each), and place on the baking sheet, evenly spaced.

8. Bake until tops are golden brown and insides are cooked through, about 10 minutes.

MAKES 6 SERVINGS


(Continues...)

Excerpted from Hungry Girl Clean & Hungry Obsessed! by Lisa Lillien, Jack Pullan. Copyright &copy; 2017 Hungry Girl, Inc.. Excerpted by permission of St. Martin&#39;s Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

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