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Lisa Lillien Food Swaps























 

Jalapeño Swappers
Recipe serves 5
1/5th of recipe (2 poppers): 50 calories, 0.5g fat, 170mg sodium, 8.5g carbs, 3g fiber, 1.5g sugars, 5.5g protein

Ingredients
1/2 cup Fiber One Original bran cereal
Dash each salt and black pepper, or more to taste
Dash garlic powder, or more to taste
1/4 cup fat-free cream cheese, room temperature
1/4 cup shredded fat-free cheddar cheese
5 jalapeño peppers, halved lengthwise, seeds and stems removed
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)

Directions
1. Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray.
2. In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl and mix in seasonings.
3. In a small bowl, thoroughly mix cream cheese with shredded cheddar cheese. Evenly spoon and spread mixture into pepper halves.
4. Place egg substitute in another wide bowl. One at a time, coat pepper halves with egg substitute, shake to remove excess, and coat with crumbs. Evenly place on the baking sheet, stuffed sides up.
5. Bake until outside is crispy and pepper halves have softened, 25 to 30 minutes.

1. Jalapeño Quick Tip: Use a spoon to seed your jalapeños. When handling jalapeños, don't touch your eyes— that pepper juice can sting. And wash your hands well immediately afterward.
2. Crumb-coating tips and tricks:
Wipe your hands often. This'll help keep your egg mixture crumb-free and your crumbs clump-free.

Try the two-handed method. Use one hand to coat your food items in egg substitute, shake off the excess, and then use the other hand to coat the items with crumbs. This way you won't transport the excess egg on your fingers into the crumb mixture.

Crumb-coating alternative: the seal-and-shake method. Place your crumbs in a sealable container. After coating the food items with egg and shaking off the excess, add the items to the container and seal. Then shake it until all the items are coated! You can also do this in a sealable plastic bag.



Thin-Crust Pepperoni & Mushroom Pizza
serves 1
Entire recipe: 212 calories, 6.5g fat, 942mg sodium, 28.5g carbs, 6.5g fiber, 3g sugars, 16g protein

Ingredients
1 stick light string cheese
1 medium-large high-fiber flour tortilla with 110 calories or less (like the kinds by La Tortilla Factory)
2 tbsp pizza sauce
5 slices turkey pepperoni (like the kind by Hormel)
2 tbsp canned sliced mushrooms, drained
Optional seasonings: Italian seasoning, garlic powder, onion powder

Directions
1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
2. Break string cheese into thirds and place in
a blender or food processor—blend at high speed until shredded. (Or pull into shreds and roughly chop.)
3. Lay tortilla on the sheet and bake until slightly crispy, about 5 minutes.
4. Flip tortilla and spread with sauce, leaving a 1/2-inch border. Sprinkle with cheese, and top with pepperoni
 and mushrooms.
5. Bake until cheese has melted and tortilla is crisp, about 5 minutes. Slice and eat!

Cheesy Chicken Quesadilla
Recipe serves 1
Entire recipe: 240 calories, 3g fat, 705mg sodium, 24g carbs, 9g fiber, 1g sugars, 34g protein

Ingredients
1 medium-large high-fiber flour tortilla with 110 calories or less (like the kinds by La Tortilla Factory)
1/3 cup shredded fat-free cheddar cheese
2 oz cooked and sliced skinless chicken breast
1 tbsp diced scallions
Optional toppings: fat-free sour cream, salsa

Directions
1. Bring a skillet sprayed with nonstick spray to medium-high heat. Lay tortilla in the skillet and evenly sprinkle with cheese. Top one half with chicken and scallions. Cook for 2 minutes.
2. Using a spatula, fold the cheese-only half over the chicken-topped half and press lightly to seal. Carefully flip and cook until crispy, about 3 minutes
3. Slice and chew!


Bacon 'n Cheese Turnip Fries
Recipe serves 2
1/2 of recipe: 195 calories, 4.5g fat, 880mg sodium, 25.5g carbs, 6g fiber, 15.5g sugars, 12.5g protein

Ingredients
1 1/2 lbs turnips (about 2 medium turnips)
2 slices center-cut bacon or turkey bacon
1/4 cup light plain soymilk
2 slices fat-free cheddar or American cheese
2 wedges The Laughing Cow Light Creamy Swiss cheese
Optional seasonings: salt and black pepper
Optional topping: chopped scallions

Directions
1. Preheat oven to 425 degrees. Spray 2 baking sheets with nonstick spray.
2. Cut turnips into French-fry-shaped spears and lay them on the sheets. Bake for 15 minutes.
3. Flip spears. Bake until tender on the inside and crispy on the outside, about 15 more minutes.
4. Meanwhile, cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.) Chop or crumble.
5. Pour soymilk into a small nonstick pot. Add cheese slices and wedges, breaking them into pieces. Bring to medium-low heat. Cook and stir until sauce is hot and uniform, 5 to 8 minutes.
6. Top fries with cheese sauce and chopped or crumbled bacon. Dig in!
 

Holy Moly Guacamole
Recipe serves 6
1/6th of recipe (about 1/3 cup): 78 calories, 3g fat, 320mg sodium, 10.5g carbs, 3.5g fiber, 4g sugars, 3.5g protein

Ingredients
One 15-ounce can early/young peas, drained
4 oz (about 1/2 cup) mashed avocado
1/4 cup fat-free plain Greek yogurt
1 tbsp plus 1 tsp lime juice
1/2 tsp minced garlic
1/4 tsp salt, or more to taste
1/8 tsp black pepper, or more to taste
1/8 tsp ground cumin
1/8 tsp chili powder
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onion
Optional: chopped fresh cilantro, chopped jarred jalapeños

Directions
1. Thoroughly mash peas in a medium-large bowl. (Or puree peas in a small blender
 or food processor and transfer to a medium-large bowl.)
2. Thoroughly mix in avocado, yogurt, lime juice, garlic, and seasonings.
3. Stir in tomatoes, onion and, if you like, optional ingredients. Enjoy!


Lord of the Onion Rings
Recipe serves 1
Entire recipe (about 30 rings): 155 calories, 1g fat, 515mg sodium, 41g carbs, 16g fiber, 7g sugars, 9g protein

Ingredients
1 large onion
1/2 cup Fiber One Original bran cereal
1/4 tsp garlic powder, or more to taste
1/8 tsp onion powder, or more to taste
1/8 tsp salt, or more to taste
Dash black pepper, or more to taste
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original

Directions
1. Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick spray.
2. Slice off onion's ends and remove outer layer. Cut into 1/2-inch-wide slices, and separate into rings.
3. In a blender or food processor, grind cereal into crumbs. Transfer to a wide bowl and mix in seasonings.
4. Place egg substitute in another wide bowl. One at a time, dunk rings in the egg substitute, shake to remove excess, and coat with crumbs. Evenly lay rings on the baking sheets.
5. Bake for 10 minutes. Flip rings. Continue to bake until outside is crispy and inside is soft, 10 to 15 minutes. Yum!

• Onion rings tips n’ tricks:
Use tongs or a fork to handle the onion rings. Then there's less chance of eggy hands leading to eggy crumbs, which can cause clumps.
If you use a fork, don't pierce the rings with it; just balance them on it.
Set aside half of the crumb mixture in advance. This way, you'll have a fresh batch of crumbs to use after coating the first half of your rings.

Get more from Lisa at http://www.hungry-girl.com/.

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