PER SERVING (2 skewers): 178 calories, 1.5g fat, 751mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 23g protein
IngredientsВЅ cup pineapple juice6 ounces raw boneless skinless lean chicken breast4 medium white mushroomsВЅ medium onion, cut into 8 slicesВЅ medium yellow bell pepper, cut into 4 slicesВЅ medium red bell pepper, cut into 4 slicesВЅ medium green bell pepper, cut into 4 slicesВЅ cup pineapple (4 chunks)2 tablespoons teriyaki sauceDirectionsCut the chicken breast into 12 chunks. Place them in a small bowl and then cover with pineapple juice. Cover the bowl and let chicken marinate in the fridge for at least 30 minutes.Once the chicken has marinated, drain the pineapple juice from the bowl. Evenly distribute the chicken, pineapple, and veggies among 4 skewers. Suggested stacking per skewer: 1 slice onion, 1 slice green pepper, 1 chicken chunk, 1 pineapple chunk, 1 chicken chunk, 1 slice yellow pepper, 1 mushroom, 1 chicken chunk, 1 slice red pepper, 1 slice onion.In a large pan sprayed with nonstick spray, cook kabobs over medium-high heat for about 10 minutes, flipping halfway, or until desired texture is reached and chicken is cooked thoroughly.Drizzle with teriyaki sauce immediately before serving.MAKES 2 SERVINGSHG Tip:Feel free to use an indoor or outdoor grill for cooking these skewers instead. Just make sure the chicken is fully cooked before chowing down! chapter fivejunk food junkiefast-food makeoversditch the drive-thru. pig out at home.Americans spend over 120 billion dollars on fast food every year (probably because it tastes good and is convenient). Well, the swaps in this chapter are not only delicious, they're also easy to make. And making better-for-you junk food is really fun (yeah, we're dorks!). There's nothing quite like that «Eureka!» feeling you get when you discover a brilliant way to turn some high-cal, fatty dish into something healthy. This chapter contains a bunch of recipes that feature HG's famous Fiber One «breadcrumbs.» They can literally help you turn almost any deep-fried item into something baked, crunchy, and good for you. You'll also find guilt-free swaps for nachos, fries, giant burgers, pizza, and more. .hg's famous bowlPER SERVING (1 bowl): 288 calories, 6.5g fat, 967mg sodium, 43g carbs, 5g fiber, 7g sugars, 18g protein
Ingredients1 breaded-chicken-style soy patty1 cup peeled and cubed butternut squashВј cup fat-free chicken gravy, heated1 ounce fat-free milk2 tablespoons canned sweet corn kernels, heated2 tablespoons shredded fat-free cheese (cheddar or American) Salt and black pepper, to tasteFor the 411 on getting perfectly cubed squash, take a peek at «Butternut Squash Basics» on page 279!