Leana Colada


Leaña Colada!

Crave piña colada goodness without the alcohol or the crazy-high calorie count? Good news, Thirsty! This cocktail-inspired smoothie swap is pure joy in a glass… Ingredients: 2 tsp. fat-free non-dairy powdered creamer 1 no-calorie sweetener packet (like Splenda or Truvia) 1/2 cup plain light soymilk 1/3 cup fat-free vanilla ice cream or frozen yogurt 1/3 cup canned crushed pineapple (not drained) 1/8 tsp. coconut extract 1 1/2 cups crushed ice or 8 – 12 ice cubes Directions: In a tall glass, combine creamer with sweetener. Add 2 tbsp. hot water, and stir to dissolve. Transfer mixture to a blender. Add all remaining ingredients, and blend at high speed until smooth. Pour and enjoy! MAKES 1 SERVING

Serving Size: 1 smoothie (entire recipe) Calories: 161 Fat: 1g Sodium: 101mg Carbs: 32g Fiber: 1g Sugars: 21.5g Protein: 5g

A Lotta Colada…

Smoothies can be so deceptive. They seem all virtuous, with their fruit-boasting ways. “Look at me! I’m made with real pineapple!” You might even think this piña colada pick is a great alternative to the actual cocktail, given that there are no calories coming from alcohol. But check out the stats below. Even an ENTIRE pineapple doesn’t have that many calories or grams of sugar! Still, we crave a blendy coconut-pineapple sipper as much as the next person, so we whipped up a recipe for a freezy-licious creamy swap. The tropical flavor is absolutely incredible, and the stats REALLY cannot be beat. What’s that? The Burger King peeps are no longer offering their Piña Colada Smoothie? They must’ve heard what we were up to… Happy sipping, humans!!!

Serving Size: 1 medium smoothie Calories: 500 Fat: 7g Sodium: 240mg Carbs: 101g Fiber: n.a. Sugars: 93g Protein: 4g


Swede on You

swede on you

Swede on You!

Moist, flavorful meatballs covered in gravy? That’s practically the definition of comfort food. Here’s our lightened-up take on a home-style classic: Swedish meatballs!!! Ingredients: 2 slices light bread, toasted 1/2 cup finely chopped onion 1 lb. raw extra-lean ground beef (4% fat or less) 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 1/4 cup fat-free milk 1/4 tsp. each salt and black pepper 1/4 tsp. garlic powder 1/8 tsp. nutmeg One 4-serving packet beef or brown gravy mix (like the kind by McCormick) 1/4 cup light sour cream Directions: Preheat oven to 450 degrees. Spray a large baking sheet with nonstick spray. Tear toasted bread into pieces, and place in a blender or food processor. Pulse into crumbs. Transfer to a large bowl. Spray a large pot with nonstick spray, and bring to medium heat. Cook and stir onion until slightly softened, about 3 minutes. Add cooked onion to the large bowl. Add all remaining ingredients except gravy mix and sour cream. Mix thoroughly with your hands. Form 24 evenly sized meatballs and place on the baking sheet, evenly spaced. (The mixture will be moist; don’t worry if your meatballs aren’t perfectly shaped.) Bake until almost cooked through, about 8 minutes. Meanwhile, in a medium bowl, combine gravy mix with 1 cup water, and whisk to dissolve. If needed, clean the large pot. Place gravy mixture in the pot, and bring to medium heat. Cook and stir until thickened, about 3 minutes. Add sour cream to the pot, and whisk until uniform. Add meatballs, and gently stir to coat. Simmer until meatballs are hot and cooked through, about 5 minutes. Enjoy! MAKES 4 SERVINGS

Serving Size: 1/4th of recipe (6 meatballs with sauce) Calories: 240 Fat: 6.5g Sodium: 677mg Carbs: 12.5g Fiber: 1.5g Sugars: 3.5g Protein: 29.5g

Gravy Pain.

Some wonderful things come from Sweden: ABBA, the Swedish Chef from The Muppets, IKEA, Alexander Skarsgard and, of course, delicious meatballs. What is it that makes Swedish meatballs so tasty? The creamy gravy gets a lot of credit, but the breadcrumbs also play a part. Factor in fatty ground meat, and those savory spheres get pretty heavy. Happily, we come bearing excellent news. We’ve re-created this dish, and ours is totally guilt-free. Light sour cream makes our gravy creamy without excess fat, the crumbs are made from light bread, and the beef itself is extra lean. The resulting meatballs are incredibly delicious without being incredibly fattening. It’s the kind of thing we dream about! And it’s perfect any time of year. Sorry, Sweden… Hungryland’s got this one covered.

Serving Size: 1 entrée portion (about 6 meatballs with sauce) Calories: 466 Fat: 28.5g Sodium: 892mg Carbs: 23g Fiber: 1.5g Sugars: 3.5g Protein: 27.5g


Have You Tried Broccoli Slaw : Try Slaw and Order


Broccoli Slaw

1 cup: 25 calories, 0g fat, 25mg sodium, 5g carbs, 3g fiber, 2g sugars, 2g protein

If you’re not familiar with broccoli slaw, here’s the deal: It’s a mix of shredded broccoli stems, carrots, and cabbage, and it’s as versatile as it is healthy! When steamed until soft, it makes an amazing noodle swap. When tossed with salad dressing, it makes a yummy side dish with just the right amount of crunch.

It’s also an easy way to bulk up meatloaf. Find it in the produce section — it comes in bags as well as plastic tubs.

Broccoli Slaw Recipe

Slaw and Order

1/2 of recipe (1 heaping cup): 148 calories, 3g fat, 610mg sodium, 24.5g carbs, 6g fiber, 10g sugars, 8g protein


One 12-oz. bag (4 cups) broccoli cole slaw

1 cup creamy tomato soup with 4g fat or less per serving or canned

crushed tomatoes

1 tsp. chopped garlic, or more to taste

Dash onion powder, or more to taste

Dash each salt and black pepper, or more to taste

Dash red pepper flakes, or more to taste

3 tbsp. reduced-fat Parmesan-style grated topping

( For Variations you can add chicken or lean beef)


Bring a large skillet sprayed with nonstick spray to medium-high heat. Add broccoli slaw and 1/2 cup water. Cover and cook until fully softened, 10 to 12 minutes. Uncover and, if needed, cook and stir until water has evaporated, 2 to 3 minutes. Add soup/tomatoes, garlic, seasonings, and 2 tbsp. Parm-style topping. Cook and stir until hot, 3 to 4 minutes. Serve topped with remaining 1 tbsp. Parm-style topping!