Hungry Girl Meal Swaps

Wednesday, January 08, 2014 · Filed Under:

Are you ready to starting eating but not looking forward to giving up delicious food? Here are a few healthy and delicious recipes you can swap at home.

Crunchy Beef Tacos with Side Salad
Secret Ingredient: Chopped mushrooms supersize the seasoned beef!
346 calories, 10.5g fat, 600mg sodium, 34.5g carbs, 5g fiber, 8g sugars, 29g protein

4 oz. raw extra-lean ground beef (4% fat or less)
1/2 cup finely chopped brown mushrooms
2 tbsp. chopped onion
1 tsp. taco seasoning mix
2 corn taco shells (flat bottomed, if available)
1/4 cup shredded lettuce
2 tbsp. pico de gallo (or fresh salsa)

1 cup lettuce
1 cup cucumber, mushrooms, or other high-volume veggies
2 tbsp. pico de gallo (or fresh salsa)
2 tsp. vinegar (balsamic, red wine, white wine, rice, or cider)
  1. Bring skillet sprayed with nonstick spray to medium-high heat.
  2. Add beef, mushrooms, and onion.
  3. Cook, stir, and crumble until beef is fully cooked and veggies have softened, about 5 minutes.
  4. Sprinkle with taco seasoning, and continue to cook until any excess liquid has evaporated.
  5. Evenly distribute mixture between taco shells, and top with lettuce and pico de gallo.
  6. Toss salad ingredients in a medium bowl, and serve with tacos. Tasty!

Chicken So Low Mein
Secret Ingredient: Tofu Shirataki noodles! Compared to regular pasta, they have a tiny fraction of the calories and carbs. Find them in the refrigerated tofu section of the supermarket.
303 calories, 7.5g fat, 775mg sodium, 33.5g carbs, 11g fiber, 15g sugars, 30.5g protein

Low Mein
1 bag House Foods Tofu Shirataki Spaghetti Shaped Noodle Substitute
1 tbsp. reduced-sodium/lite soy sauce
3/4 tsp. cornstarch
1/2 tsp. granulated white sugar
1 cup frozen Asian-style stir-fry vegetables
1 cup bean sprouts
3 oz. cooked and chopped skinless chicken breast

Side Salad
1 cup lettuce
1/2 cup tomato, onion, or other high-fiber veggies
1/2 cup cucumber, mushrooms, or other high-volume veggies
2 tsp. vinegar (balsamic, red wine, white wine, rice, or cider)
1 tsp. extra-virgin olive oil or grapeseed oil
  1. Use a strainer to rinse and drain noodles. Thoroughly pat dry. Roughly cut noodles.
  2. To make the sauce, in a small bowl, combine soy sauce, cornstarch, and sugar. Add 2 tablespoons cold water, and stir until cornstarch dissolves.
  3. Bring a wok (or skillet) sprayed with nonstick spray to medium-high heat.
  4. Add stir-fry veggies and bean sprouts. Cook and stir until hot, about 5 minutes.
  5. Add noodles, chicken, and sauce. Cook and stir until hot and well mixed, about 4 minutes.
  6. Toss salad ingredients in a medium bowl, and serve with low mein!

Chicken Parm with Saucy Pasta Swap
Secret Ingredient: Broccoli cole slaw!
352 calories, 6g fat, 676mg sodium, 37g carbs, 16g fiber, 11g sugars, 43g protein

1/2 cup canned crushed tomatoes with basil
1/4 tsp. garlic powder
1/4 tsp. onion powder
3 cups bagged broccoli cole slaw
1/4 cup Fiber One Original bran cereal, finely crushed
1 tsp. Italian seasoning
2 tbsp. egg whites or fat-free liquid egg substitute
One 4-ounce raw boneless skinless chicken breast cutlet, pounded to 1/2-inch thickness
3 tbsp. shredded part-skim mozzarella cheese
  1. Season tomatoes with 1/8 teaspoon garlic powder and 1/8 teaspoon onion powder (or more to taste).
  2. Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and 1/2 cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes. Transfer to a bowl, stir in 3/4 of the seasoned tomatoes, and cover to keep warm.
  3. In a wide bowl, mix crushed cereal with Italian seasoning, remaining 1/8 teaspoon garlic powder, and remaining 1⁄8 teaspoon onion powder.
  4. Place egg whites or substitute in another wide bowl. Coat chicken with egg, shake to remove excess, and coat with crumbs.
  5. Re-spray skillet and return to medium heat. Cook chicken for 5 minutes per side, or until cooked through.
  6. Top chicken with remaining tomatoes, and sprinkle with cheese. Cover and cook for 2 minutes, or until cheese has melted.
  7. If needed, reheat saucy slaw in the microwave.
  8. HG Alternative: Save time by steaming the slaw. Place it in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3 minutes, or until soft. Drain excess liquid. Stir in the seasoned tomatoes, and microwave for 1 minute, or until hot. Cover to keep warm!
  9. HG Tip! If you can’t find canned crushed tomatoes with basil, just use regular canned crushed tomatoes and add a little basil.
  10. *Fiber One is sweetened with aspartame. If you prefer a high-fiber cereal made without artificial sweeteners, use All-Bran Original.

Snack-tastic Butternut Fries
Not-So-Secret Ingredient: Butternut squash! It tastes a lot like sweet potato, but it has way fewer starchy carbs.
96 calories, <0.5g fat, 294mg sodium, 24.5g carbs, 3.5g fiber, 7.5g sugars, 1.5g protein

6 oz. peeled butternut squash, cut into French-fry-shaped spears
Dash coarse salt
1 tbsp. ketchup
  1. Preheat oven to 425 degrees. Spray a baking sheet with nonstick spray.
  2. Thoroughly pat dry the squash spears. Lay them on the sheet, and sprinkle with salt. Bake for 10 minutes.
  3. Flip spears and bake until mostly tender on the inside and crispy on the outside, about 6 minutes.
  4. Serve with ketchup for dipping!

Easy Baked Carrot Fries
Not-So-Secret Ingredient: Carrots! They make surprisingly excellent fries.
100 calories, 0.5g fat, 298mg sodium, 23.5g carbs, 5.5g fiber, 13g sugars, 1.5g protein

7 oz. peeled carrots (about 1 1/2 large carrots), cut into French-fry-shaped spears
1 tbsp. ketchup
  1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
  2. Lay spears on the sheet. Bake for 15 minutes.
  3. Flip spears. Bake until tender on the inside and slightly crispy on the outside, about 10 more minutes.
  4. Serve with ketchup for dipping!

Perfect Pizza-Bella
Secret Ingredients: A meaty portabella mushroom cap makes a fun pizza crust! And the light string cheese is a great way to keep portions in check.
100 calories, 3g fat, 263mg sodium, 8.5g carbs, 2.5g fiber, 4.5g sugars, 10.5g protein

1 stick light string cheese
1 portabella mushroom, stem removed and reserved
2 tablespoons canned crushed tomatoes
Seasonings: garlic powder, onion powder, Italian seasoning, crushed red pepper
  1. Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.
  2. Break string cheese stick into thirds and place in a blender or food processor; blend at high speed until shredded. (Or pull into shreds and roughly chop.)
  3. Place mushroom cap on the sheet, rounded side down. Bake until slightly tender, about 8 minutes.
  4. Meanwhile, finely chop mushroom stem. In a small bowl, stir into crushed tomatoes.
  5. Remove sheet, but leave oven on. Blot away excess moisture from mushroom cap.
  6. Evenly top mushroom cap with crushed tomato mixture, and season with spices. Sprinkle with cheese and, if you like, additional spices.
  7. Bake until mushroom is tender, tomatoes are hot, and cheese has melted, 8 to 10 minutes.

Enlightened Ice Cream Bar & Vitatops
These are low in fat and they have lots of protein so they are very filling. Vitatops are great muffin or brownie or cake substitutes as well and they are loaded with fiber!

Check your local grocery store for these items.

Which recipe would you try at home?

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