Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World

food will pick up some flavor but not a lot of calories!

Although you'll only actually use the amount called for in each recipe, it may be easier to dunk and thoroughly coat your food if you dole out a bit more egg substitute and Fiber One crumbs while preparing your dish.

You can add almost any dry spice to the crumbs for extra flavor in your crunchy coating. Some HG staples are salt, black pepper, garlic powder, and onion powder. But feel free to experiment with cumin, cayenne pepper, nutmeg, lemon pepper seasoning, basil, and even taco seasoning mix (just not all at once!).

Love to fiber-fry but hate having to break out the blender each and every time? Just whip up a super-sized batch of Fiber One crumbs and store 'em in an airtight container. FYI, Вј cup of the crumbs is equal to ВЅ cup of the cereal.

HG recipes featuring the Fiber One crumb coating generally taste best eaten hot out of the oven the day they're prepared. But if you wanna enjoy some leftovers the day after, do so by heating 'em briefly in the oven at a very high temperature. This way your crumb coating will stay crunchy!

spicy crispy chicken sandwich
PER SERVING (1 sandwich): 313 calories, 4.5g fat, 861mg sodium, 47g carbs, 12g fiber, 7g sugars, 31g protein

Ingredients
3 ounces raw boneless skinless lean chicken breast
1 small hamburger bun (light, if available)

cup Fiber One bran cereal (original) 2 tablespoons fat-free mayonnaise

2 slices tomato

1 leaf romaine lettuce

Вј teaspoon cayenne pepper, divided
Dash of salt
Dash of black pepper
Dash of chili powder

Directions
Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add half of the cayenne pepper (