Good Morning America Recipes

Hungry Girl's HG-ified Fish or Chicken with Hot Veggies and Salad

Lighten Up

GMA Recipes
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Difficulty: Easy
Cook Time: min

Just because you’re on a diet doesn’t mean you can’t eat large portions of your favorite foods. Hungry Girl’s new book “The Hungry Girl Diet� has recipes that let you keep eating your favorites like the HG-ified Fish or Chicken with Hot Veggies and Salad below.

Ingredients

  • Fish or Chicken
  • 5 ounces raw tilapia, cod, sea bass, or boneless skinless chicken breast
  • 1 teaspoon salt-free seasoning mix (like Mrs. Dash Original Blend)
  • 1 teaspoon sauce, dressing, or marinade with 25 calories or less per 1-tablespoon serving (like the ones by Lawry’s)
  • Hot Veggies
  • 3 cups chopped cabbage, 1 1/2 cups cooked spaghetti squash strands (measured once cooked; how-to info on page 109), or 2 1/2 cups bagged broccoli cole slaw
  • 2 teaspoons sauce, dressing, or marinade with 25 calories or less per 1-tablespoon serving (like the ones by Lawry’s)
  • 1 teaspoon extra-virgin olive oil or grapeseed oil
  • Salad
  • 1 cup lettuce
  • 1/2 cup tomato, onion, and/or other high-fiber veggies (page 111)
  • 1/2 cup cucumber, mushrooms, and/or other high-volume veggies (page 111)
  • 2 1/2 teaspoons vinegar (balsamic, red wine, white wine, rice, or cider)
  • 1/2 teaspoon extra-virgin olive oil or grapeseed oil
  • Cooking Directions

    Preheat oven to 350 degrees for fish or 375 degrees for chicken. Season fish or chicken with seasoning mix. Bake in a baking pan sprayed with nonstick spray until cooked through, 15 to 20 minutes. (If your fish fillet is on the thin side, check it at 10 minutes.) Drizzle with sauce, dressing, or marinade.

    Steam cabbage/broccoli slaw or cook in a skillet. Drizzle veggies with sauce, dressing, or marinade. Assemble salad and serve!

    335 calories, 10g fat, 402mg sodium, 26g carbs, 8g fiber, 13.5g sugars, 35g protein

    From THE HUNGRY GIRL DIET. Copyright © 2014 by Lisa Lillien, reprinted by permission of St. Martin’s Press, LLC.

    Recipe Summary

    Main Ingredients: fish, cabbage, lettuce

    Course: Main Course


     
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