Hungry Girl: Recipes and Survival Strategies for Guilt-Free Eating in the Real World - читать онлайн бесплатно полную версию книги . Страница 110

Ingredients1 medium (8-ounce) baking potato2 tablespoons fat-free liquid non-dairy creamer2 tablespoons shredded fat-free cheddar cheeseВј cup canned black beansВЅ teaspoon taco seasoning mix, dry2 tablespoons chopped tomatoes1 tablespoon chopped scallionsDash of saltDash of black pepperOptional topping: fat-free sour cream DirectionsPierce potato in several places with a fork. Next, peel the skin off of the top of the potato only. Place potato, peeled side up, in the microwave and cook for 6 to 8 minutes (until tender). Wait 2 minutes before removing potato from the microwave.Gently remove all of the pulp from the potato and place it in a microwave-safe dish. Set the empty shell aside. Add the creamer, cheese, taco seasoning, salt, and black pepper to the potato pulp and stir. Microwave mixture for 45 seconds and stir again.Next, heat black beans in the microwave.Place half of the cheesy potato mixture in the potato shell and then top with half of the black beans. Repeat.Top potato with tomatoes and scallions and, if desired, sour cream. Dig in!MAKES 1 SERVINGTOP ATE Fatty, High-Cal Sandwich DisastersIt's sandwich insanity. .1. Tuna Melt (800 calories and 50g fat!)2. Bacon Cheeseburger (775 calories and 45g fat!)3. Reuben (750 calories and 40g fat!)4. Meatball Sub (675 calories and 30g fat!)5. Turkey Club (700 calories and 35g fat!)6. Grilled Cheese (650 calories and 45g fat!)7. Fried Fish Sandwich (600 calories and 30g fat!)8. Philly Cheesesteak (750 calories and 35g fat!)Nutritional information based on averages. saucy bbq seafood skewersPER SERVING (2 skewers with sauce): 298 calories, 7g fat, 616mg sodium, 19g carbs, 2.5g fiber, 12g sugars, 40g protein