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June 23, 2011 - Image 38

Resource type:
The Detroit Jewish News, 2011-06-23

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arts & entertainment >> food

Cookbook Corner

Lisa Lillien ups the calories in her new Hungry Girl collection of recipes.

Gail Zimmerman
Arts Editor


ungry Girl, the free daily email
subscription service
(Hungry-Girl.com ) about guilt-
free eating started in 2004 by Jewish
foodie Lisa Lillien, continues to add to its
brand with the addition of a new cook-
book, 300 Under 300: 300 Breakfast, Lunch
and Dinner Dishes Under 300 Calories
(St. Martin's Griffin).

"When it comes to creating HG recipes,
the goal is to make them taste delicious —
but also to keep them low in fat and calo-
ries," writes LiBien about the main dishes,
starters and sides that are the book's main
focus. "We often aim for high-fiber counts
and a fair amount of protein as well, since
those are filling. Eating several small meals
and snacks throughout the day is great
because it keeps you feeling satisfied, gets
your metabolism going and prevents you
from ever becoming super-hungry."

Lillien, author of Hungry Girl 200 Under
200 and two other cookbooks as well as
host of her own cooking show on the
Cooking Channel, says the "under-300-cal-
orie limit is not meant to suggest that your
meals should contain less than 300 calo-
ries. It's just so you can have more options
for what you can eat throughout the day."
Note: Weight Watchers PointsPlus values
for all recipes are available at hungry-girl.
Here, some sample recipes:

Yo! Skip the peanut butter and jelly sandwiches.
Indulge in this ginormous bowl of oatmeal instead.
1 /2 cup old-fashioned oats
1/3 cup chopped strawberries
2 tsp. sugar-free strawberry preserves
1 no-calorie sweetener packet
Dash salt
1 cup Unsweetened Vanilla Almond Breeze
2 tsp. Unsweetened Vanilla Almond Breeze
2 tsp. reduced-fat peanut butter, room tem-
Optional garnish: additional chopped
Combine all ingredients for oatmeal in a non-
stick pot on the stove. Add 1 cup water and mix
well. Bring to a boil, and then reduce to a sim-

mer. Stirring
often, cook
until very thick
and creamy,
12-15 minutes.
Transfer to a
bowl and set
In a small
proof bowl,
combine ingredients for topping. Microwave
until warm, about 10 seconds. Stir until blended.
Drizzle topping over the oatmeal. If you like,
garnish with additional chopped strawberries.
Allow to slightly cool and thicken.
Makes 1 serving: 285 calories, 10.25g fat, 417
mg sodium, 42g carbs, 6.75g fiber, 5g sugars, 9g

(Onion Mushroom Goodness
2 cups chopped mushrooms
1 14 lbs. lean ground turkey
1 1-oz. packet dry onion soup/
dip mix
Bring a skillet sprayed with nonstick
spray to medium-high heat on the stove.
Add mushrooms and, stirring occasion-
ally, cook until softened, about 5 minutes. Transfer to a large bowl.
Add the turkey to the bowl and sprinkle with onion soup/dip mix.
Mix thoroughly with your hands. (Don't be squeamish — it's the easi-
est way!) Evenly and firmly form mixture into 5 patties.
Re-spray skillet and return to medium-high heat. Place burgers in
the skillet, working in batches as needed. Cover and cook until cooked
through, about 6 minutes per side.
Makes 5 servings. Per serving (1/5th of recipe, I burger): 185 calories,
8.25g fat, 535mg sodium, 4.5g carbs, 0.75gfiber, 1.5g sugars, 23.5g protein

1 14 cups whole-wheat flour
1 /4 cup all-purpose flour
1 /2 cup Splenda No Calorie Sweetener
2 tsp. baking powder
1 /2 tsp. salt
1 1/2 cups mashed ripe bananas (about 4
1 /2 cup fat-free liquid egg substitute
1 /2 cup no-sugar-added applesauce
1 tsp. vanilla
2 Tbsp. mini semi-sweet chocolate chips
1 /4 cup low-sugar (or sugar-free) straw-
berry preserves
Optional topping: Fat Free Reddi-wip
Preheat oven to 350 degrees.
Spray a large loaf pan with nonstick spray
and set aside.
In a large bowl, combine both types of flour,
Splenda, baking powder and salt. Mix well and
set aside.
In another large bowl, combine mashed
bananas, egg substitute, applesauce and vanilla
extract. Add this mixture to the bowl with the

dry ingredients,
and stir until
just blended.
Gently mix
chocolate chips
into the bread
batter. Spoon
half of the bat-
ter into the loaf
pan and set
Place preserves in a microwave-safe bowl and
microwave until warm and softened, about 20
seconds. Stir until smooth.
Drizzle preserves over the batter in the pan.
Evenly top with remaining batter.
Bake in the oven for 50 minutes, or until a
knife inserted into the center comes out clean.
Allow to cool. Remove from the pan and cut
into eight slices. Serve and, if you like, top with
Makes 8 servings. Per serving (1/8th of recipe,
1 thick slice): 169 calories, 1.5g fat, 267mg
sodium, 35.5g carbs, 3.75g fiber, I3g sugars, 5g

One 5-oz. raw sushi-grade
ahi or yellowfin tuna steak
1/8 tsp. salt
1/8 tsp. black pepper
4 cups mixed field greens
1 /2 cup thinly sliced seedless
or seeded cucumber
1 /4 cup sliced strawberries
1 /4 cup red grapes, halved
1 1/2 Tbsp. thinly sliced
1 Tbsp. orange juice
1 Tbsp. seasoned rice vinegar
Bring a skillet sprayed with
nonstick spray to medium-high
heat on stove. Season tuna steak
with salt and pepper and add
to the skillet. Cook until evenly
seared on the outside and cooked
through to your liking, at least 2
minutes per side. Set aside.
Place field greens on a
large plate or in a large bowl


June 23 2011

and evenly top with cucum-
ber, strawberries, grapes and
almonds. Set aside.
To make the dressing, com-
bine orange juice with vinegar
in a small bowl. Mix well and set
Slice tuna steak and add to the
salad. Drizzle the dressing over
the salad.
Makes 1 serving: 295 calories,
6g fat, 616mg sodium, 22.5g
carbs, 5g fiber, 14.5g sugars, 37g

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