and fat, but still pack a flavorful punch! Do your waist a favor and reach for salsa, soy sauce, balsamic or red wine vinegar, lemon juice, or Dijon mustard!
Always dip—never pour dressing directly on your salad. You'll use way less and save calories and fat.
chop-tastic veggie salad
PER SERVING (1 salad): 206 calories, 3.5g fat, 405mg sodium, 33g carbs, 11g fiber, 13g sugars, 14g protein
Ingredients
3 cups chopped romaine lettuce
1 veggie burger patty (veggie-based rather than the imitation-meat kind)
½ cup chopped red and/or yellow bell peppers
½ cup chopped zucchini and/or yellow squash
½ cup chopped tomatoes
½ cup chopped red onions
Directions
Prepare veggie patty according to the package directions (preferably grilled in a pan with nonstick spray so the outside is crispy).
Place lettuce in a bowl and layer all the veggies on top of it.
Chop veggie patty into bite-sized pieces and evenly distribute on top of salad.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book .
hacked 'n whacked blt salad
PER SERVING (1 salad): 208 calories, 4g fat, 899mg sodium, 19g carbs, 7g fiber, 6g sugars, 23g protein
This recipe was co-developed with Weight Watchers®.
This one tastes EXACTLY like a BLT!
Ingredients
3 cups chopped romaine lettuce
6 slices (about 3 ounces) extra-lean turkey bacon
2 Roma tomatoes, chopped
1 slice light bread (40 to 45 calories with about 2g fiber)
Directions
Toast the bread slice and set it aside to cool and harden.
Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.
Put lettuce and tomatoes in a large bowl. Top with bacon pieces.
Cut bread into bite-sized pieces and put on top of the salad.
MAKES 1 SERVING
© 2008 Weight Watchers International, Inc. All rights reserved.
pizzalicious chop chop
PER SERVING (1 salad): 206 calories, 6g fat, 770mg sodium, 19g carbs, 6g fiber, 8g sugars, 19g protein
Ingredients
3 cups chopped romaine lettuce
10 bite-sized pieces (aboutounce) turkey pepperoni, chopped
1 large Roma tomato, chopped
¼ cup chopped green bell peppers
2 tablespoons chopped onions
2 tablespoons sliced black olives
¼ cup shredded fat-free mozzarella cheese
2 teaspoons reduced-fat Parmesan-style grated topping
Directions
In a large bowl combine all salad ingredients. Enjoy!
MAKES 1 SERVING
HG Tip:
For extra pizza fun, stir together a dressing of tomato sauce, fat-free broth, and Italian spices. Mmmm!!!
big chomp cheeseburger chop
PER SERVING (1 salad): 152 calories, 1g fat, 928mg sodium, 21g carbs, 8g fiber, 8g sugars, 20g protein
This salad is the perfect fix for a cheeseburger craving. Whip up a low-cal special-sauce dressing by mixing equal parts fat-free mayo, ketchup, and Dijonnaise. YUM!
Ingredients
3 cups chopped romaine lettuce
1 Boca Meatless Burger, Original
1 slice fat-free cheese (American or cheddar)
4 slices/chips dill pickle
cup chopped tomatoes
3 tablespoons chopped onions
Directions
Prepare Boca patty according to package directions, in a pan with nonstick spray or in the microwave.
Top patty with cheese slice. Microwave for 20 seconds or until cheese melts. Set aside.
Place lettuce in a large bowl and top with pickles, tomatoes, and onions.
Chop cheese-topped patty into bite-sized pieces and then add to salad.
MAKES 1 SERVING
HG Tip:
Swap the pickle chips for cucumber slices and save 310mg sodium.
chapter three
souper douper
soups
grab a spoon. and no slurping, please . . .
Soup is
awesome.
It tastes great, fills you up, and is easy to make. What more could you ask for? Oh, it also helps you cut calories. Studies show that people who eat broth-based soups regularly end up taking in fewer calories throughout the day (it's true!). These soup recipes are all easy to make, really
Always dip—never pour dressing directly on your salad. You'll use way less and save calories and fat.
chop-tastic veggie salad
PER SERVING (1 salad): 206 calories, 3.5g fat, 405mg sodium, 33g carbs, 11g fiber, 13g sugars, 14g protein
Ingredients
3 cups chopped romaine lettuce
1 veggie burger patty (veggie-based rather than the imitation-meat kind)
½ cup chopped red and/or yellow bell peppers
½ cup chopped zucchini and/or yellow squash
½ cup chopped tomatoes
½ cup chopped red onions
Directions
Prepare veggie patty according to the package directions (preferably grilled in a pan with nonstick spray so the outside is crispy).
Place lettuce in a bowl and layer all the veggies on top of it.
Chop veggie patty into bite-sized pieces and evenly distribute on top of salad.
MAKES 1 SERVING
For Weight Watchers POINTS® values and photos of all the recipes in this book, check out hungry-girl.com/book .
hacked 'n whacked blt salad
PER SERVING (1 salad): 208 calories, 4g fat, 899mg sodium, 19g carbs, 7g fiber, 6g sugars, 23g protein
This recipe was co-developed with Weight Watchers®.
This one tastes EXACTLY like a BLT!
Ingredients
3 cups chopped romaine lettuce
6 slices (about 3 ounces) extra-lean turkey bacon
2 Roma tomatoes, chopped
1 slice light bread (40 to 45 calories with about 2g fiber)
Directions
Toast the bread slice and set it aside to cool and harden.
Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave. Once cool enough to handle, chop and set aside.
Put lettuce and tomatoes in a large bowl. Top with bacon pieces.
Cut bread into bite-sized pieces and put on top of the salad.
MAKES 1 SERVING
© 2008 Weight Watchers International, Inc. All rights reserved.
pizzalicious chop chop
PER SERVING (1 salad): 206 calories, 6g fat, 770mg sodium, 19g carbs, 6g fiber, 8g sugars, 19g protein
Ingredients
3 cups chopped romaine lettuce
10 bite-sized pieces (aboutounce) turkey pepperoni, chopped
1 large Roma tomato, chopped
¼ cup chopped green bell peppers
2 tablespoons chopped onions
2 tablespoons sliced black olives
¼ cup shredded fat-free mozzarella cheese
2 teaspoons reduced-fat Parmesan-style grated topping
Directions
In a large bowl combine all salad ingredients. Enjoy!
MAKES 1 SERVING
HG Tip:
For extra pizza fun, stir together a dressing of tomato sauce, fat-free broth, and Italian spices. Mmmm!!!
big chomp cheeseburger chop
PER SERVING (1 salad): 152 calories, 1g fat, 928mg sodium, 21g carbs, 8g fiber, 8g sugars, 20g protein
This salad is the perfect fix for a cheeseburger craving. Whip up a low-cal special-sauce dressing by mixing equal parts fat-free mayo, ketchup, and Dijonnaise. YUM!
Ingredients
3 cups chopped romaine lettuce
1 Boca Meatless Burger, Original
1 slice fat-free cheese (American or cheddar)
4 slices/chips dill pickle
cup chopped tomatoes
3 tablespoons chopped onions
Directions
Prepare Boca patty according to package directions, in a pan with nonstick spray or in the microwave.
Top patty with cheese slice. Microwave for 20 seconds or until cheese melts. Set aside.
Place lettuce in a large bowl and top with pickles, tomatoes, and onions.
Chop cheese-topped patty into bite-sized pieces and then add to salad.
MAKES 1 SERVING
HG Tip:
Swap the pickle chips for cucumber slices and save 310mg sodium.
chapter three
souper douper
soups
grab a spoon. and no slurping, please . . .
Soup is
awesome.
It tastes great, fills you up, and is easy to make. What more could you ask for? Oh, it also helps you cut calories. Studies show that people who eat broth-based soups regularly end up taking in fewer calories throughout the day (it's true!). These soup recipes are all easy to make, really
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