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

apple cinnamon crunch parfaits
PER SERVING (1 parfait): 135 calories, 0.5g fat, 101mg sodium, 30g carbs, 1.5g fiber, 20g sugars, 5g protein

Ingredients
6 ounces fat-free vanilla yogurt
1ВЅ cups peeled and chopped apples
7 caramel mini rice cakes or soy crisps, crushed
1 tablespoon Splenda No Calorie Sweetener (granulated)
2 teaspoons cornstarch
ВЅ teaspoon cinnamon
Вј teaspoon vanilla extract
Optional: fat-free whipped topping

Directions

Place apple chunks in a microwave-safe dish with Вј cup of water and cover. Microwave for 2ВЅ minutes. Drain water and set aside.

Mix Splenda, cornstarch, cinnamon, and vanilla extract into ВЅ cup of cold water. In a saucepan over medium-low heat, cook and stir liquid mixture until thickened to a caramel-sauce-like consistency (add a few drops more water if sauce becomes too thick). Remove from heat and stir apples into the mixture. Allow to cool and set for several minutes (for a warm parfait) or refrigerate until cold.

Once ready to serve, layer apple mixture, yogurt, and crushed rice cakes (or soy crisps) evenly into 2 cups. Add a little whipped topping, if you like.

MAKES 2 SERVINGS

fruity super-slaw
PER SERVING (Вѕ cup): 68 calories, 0.5g fat, 194mg sodium, 16g carbs, 2.5g fiber, 13g sugars, 1g protein

This recipe was co-developed with Weight WatchersВ®.

Ingredients
4 cups shredded green cabbage
3ВЅ cups shredded purple cabbage
1 cup thinly sliced 1-inch jicama strips
1 medium Granny Smith apple
1 cup red grapes
ВЅ cup white wine vinegar
ВЅ cup grape juice concentrate
2ВЅ ounces fat-free raspberry yogurt
2 tablespoons fat-free mayonnaise
2 tablespoons sugar
ВЅ teaspoon lime juice
ВЅ teaspoon salt

teaspoon pepper

Directions

Stir to combine vinegar, grape juice concentrate, and sugar with 3 cups of water.

Place shredded cabbage and jicama in a bowl, and cover with vinegar mixture. Stir thoroughly, cover, and then allow to marinate in the fridge for 1 hour. After 1 hour, stir mixture and return to the fridge for 10 to 15 minutes.

Meanwhile, thinly slice apple into 1-inch strips and cut grapes in half. In a small dish, combine yogurt, mayo, lime juice, salt, and pepper. Mix well.

Remove slaw from fridge and add one tablespoon of its marinade to the yogurt mixture, stir until blended.