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

teaspoon) to the crumbs and mix well. Place crumbs in one small dish and egg substitute in another.

Sprinkle salt and black pepper evenly on both sides of the chicken. Then coat chicken on both sides—first with egg substitute and then with seasoned crumbs.

Place chicken on a baking pan sprayed with nonstick spray. Top chicken with a light mist of nonstick spray and then place in oven. Cook for 10 minutes.

Flip the chicken over and add another light mist of nonstick spray. Cook for an additional 10 to 12 minutes, until chicken is fully cooked and coating looks crispy.

While the chicken is cooking, combine mayo, the remaining cayenne pepper, and the chili powder in a small bowl. Spread half of the mayo mixture on each half of the bun.

On the bun bottom, place chicken, tomato, and lettuce, and then top with the other half of the bun.

MAKES 1 SERVING
Would You Rather. .
So you decide to do some late-night snacking. . Well, that half-pint of chocolate chip cookie dough ice cream likely contains at least 540 calories and 30 grams of fat. To work those calories off, you'd have to:

Vacuum vigorously for about 2 hours (without breaks!)
or

Hand wash and dry dishes nonstop for well over 3 hours
or

Make and unmake the bed repeatedly for more than 4 hours straight!
Times based on estimates for a 150-pound woman.

7-layer burrito blitz
PER SERVING (1 burrito): 277 calories, 3g fat, 875mg sodium, 46g carbs, 14.5g fiber, 4g sugars, 22g protein

Ingredients

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)

cup canned black beans 1 ounce ground-beef-style soy crumbles

ВЅ cup chopped iceberg lettuce
Вј cup chopped tomatoes
2 tablespoons chopped onions
2 tablespoons fat-free sour cream
2 tablespoons shredded fat-free cheese (Monterey Jack or cheddar) Salt and black pepper, to taste

Directions

Prepare crumbles according to package directions. Season crumbles to taste with salt and black pepper. Set aside.

Microwave tortilla until slightly warm. Layer ingredients in a long strip down the middle of the tortilla, starting with black beans and then adding crumbles, sour cream, lettuce, onions, cheese, and tomatoes.

Fold tortilla sides in first and then roll up from the bottom. Seven layers—all for you!

MAKES 1 SERVING

This is one super-stuffed burrito! You may want to revisit «Wrap It Up Right!», our tortilla tutorial on page 79, to freshen up on the basics of building the best burritos!