Showing posts with label Meals Under 500 Calories. Show all posts

Avocado Pasta

Ingredients
12 ounces spaghetti
2 ripe avocados, halved, seeded and peeled
1/2 cup fresh basil leaves
2 cloves garlic
2 tablespoons freshly squeezed lemon juice
Kosher salt and freshly ground black pepper, to taste
1/3 cup olive oil
1 cup cherry tomatoes, halved
1/2 cup canned corn kernels, drained and rinsed




Instructions

  1. In a large pot of boiling salted water, cook pasta according to package instructions; drain well.
  2. To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
  3. In a large bowl, combine pasta, avocado sauce, cherry tomatoes and corn.
  4. Serve immediately.

Rich and Creamy Skinny Fettuccine


Ingredients
6 ounces uncooked fettuccine
1 tablespoon olive oil
2 garlic cloves, minced
1 tablespoon all purpose flour
¾ cup low sodium chicken broth
¾ cup 1% milk
¼ cup Parmesan cheese, grated
1 teaspoon lemon juice
⅛ teaspoon salt
⅛ teaspoon pepper
chopped parsley for garnish, if desired





Method

  1. Boil pasta in salted water until al-dente per package instructions.
  2. Meanwhile, add olive oil and garlic to a large saute pan. Cook for 1 minute.
  3. Whisk in flour and cook an additional minute stirring constantly.
  4. Slowly pour in the chicken broth and milk and bring to a simmer. Cook until thickened 3-5 minutes, stir frequently.
  5. Take off the heat and stir in Parmesan cheese.
  6. Toss the sauce with cooked pasta and drizzle with lemon juice.
  7. Season with salt and pepper and serve immediately with parsley for garnish if desired.

Chopped Kale Power Salad with Lemon Tahini Dressing


Ingredients
2 medium sweet potatoes, peeled and diced (you should get about 5-6 cups)
2 teaspoons + 1 tablespoon olive oil, divided
¾ teaspoons salt, divided
¼ teaspoon black pepper
1 bunch of curly kale, washed, stem removed and chopped (you should get 7-8 cups)
Juice of ½ a large lemon
1 (15 ounce) can garbanzo beans, drained and rinsed
1 large avocado, pitted and diced
⅓ cup dried cranberries
⅓ cup chopped Blue Diamond Almonds, Low Sodium & Lightly Salted
¼ cup chopped red onion
Lemon Tahini Dressing:
½ cup tahini
Juice of 1 large lemon
¼ teaspoon salt
3-6 tablespoons warm water, depending on how thick you want the dressing

Instructions

  1. Pre-heat oven to 375 degrees Fahrenheit. On a large sheet pan, toss together the diced sweet potato with 2 teaspoons olive oil, ½ teaspoon salt and ¼ teaspoon of pepper. 
  2. Bake sweet potato until fork tender, 35-40 minutes, flipping once.
  3. Prepare the kale while the sweet potatoes are baking. Add the chopped kale to a large bowl with 1 tablespoon olive oil, juice of ½ a large lemon and a heaping ¼ teaspoon salt. Use your hands to massage the kale and make sure everything is mixed together, about 1 minute. Set kale aside until sweet potatoes are finished baking.
  4. Make the dressing by adding all ingredients to a bowl and whisking until a creamy dressing is formed. Add the water slowly until desired consistency is reached.
  5. There are two ways you can assemble the salad: You can add all ingredients to the bowl with the kale and mix until combined. Add desired amount of dressing to each individual serving. Or, you can add the kale mixture to separate bowls and evenly top with remaining ingredients.

Creamy chicken Quinoa and Broccoli Casserole



INGREDIENTS
  • 2 cups reduced sodium chicken broth
  • 1 cup milk (I used 2%)
  • 1 teaspoon poultry seasoning
  • ½ cup flour
  • 2 cups water, divided
  • 1 cup uncooked quinoa, rinsed
  • ¼ cup cooked, crumbled bacon (optional... sort of)
  • 1 pound boneless skinless chicken breasts
  • 2 teaspoons seasoning (like Emeril's Essence or any basic blend you like)
  • ¼ cup shredded Gruyere cheese (any kind will work)
  • 3 cups fresh broccoli florets

INSTRUCTIONS
  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9x13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Five Minute Super Bean Sun-dried Tomato & Basil Salad

Ingredients

1 (15 oz) can Garbanzo Beans (Chickpeas)
1 (15 oz) can Great Northern Beans or other favorite bean
1 cup chopped Vegetables of choice*
1 Tablespoon chopped Parsley
1 Tablespoon chopped Basil
2 Tablespoons Oil from Sun-Dried Tomatoes
8 Sun-dried Tomatoes, chopped
1 - 2 Tablespoons very high quality Balsamic Vinegar
1/4 - 1/2 teaspoon Salt

Instructions
  1. Rinse beans and shake off excess water.
  2. Combine all ingredients in a bowl and serve. Start with the lower amounts of vinegar and salt; taste and then add more according to your preferences.

Chowder

Ingredients

2 bacon strips, diced
1/4 cup chopped onion
1 medium red potato, cubed
1 small carrot, halved lengthwise and thinly sliced
1/2 cup water
3/4 teaspoon chicken bouillon granules
1 cup milk
2/3 cup frozen corn
1/8 teaspoon pepper
2-1/2 teaspoons all-purpose flour
2 tablespoons cold water
3/4 cup shredded cheddar cheese

Method

In a large saucepan, cook bacon over medium heat until crisp; remove to paper towels. Drain, reserving 1 teaspoon drippings.
In the drippings, saute onion until tender.
Add the potato, carrot, water and bouillon. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until the vegetables are almost tender.
Stir in the milk, corn and pepper. Cook 5 minutes longer. Combine the flour and cold water until smooth; gradually whisk into soup. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Sprinkle with bacon. Yield: 2 servings.


Nutritional Facts 1 serving (1 cup) equals 473 calories, 30 g fat (16 g saturated fat), 77 mg cholesterol, 810 mg sodium, 35 g carbohydrate, 4 g fiber, 19 g protein.

Mini Meat Loaves

Mini Meat Loaves
Ingredients

3 slice whole-grain bread
1 lb. ground turkey
0.50 lb. Lean Ground Beef
Whites from 2 large eggs
2 tbsp. minced dried onion flakes
2 tsp. Worcestershire sauce
0.25 tsp. each garlic powder and salt
1 package frozen chopped spinach
6 tbsp. Ketchup

Directions
  1. Heat oven to 425ºF. You'll need a rimmed baking sheet lined with nonstick foil. 
  2. Tear bread into food processor. Pulse to make coarse crumbs. 
  3. Add remaining ingredients and 2 Tbsp of the ketchup. Pulse just until blended. Form into 6 loaves (5 x 2 1/2 in. each, about 1 scant cup per loaf) on lined pan. 
  4. Evenly spread tops with remaining 4 Tbsp ketchup. Bake 20 minutes until cooked through and instant-read thermometer inserted in center registers 160ºF.

    Bean Margherita Penne

    Bean Margherita Penne
    Ingredients

    3/4 cup whole wheat penne
    1/4 cup canned white beans, rinsed and drained
    1 1/2 cups cherry tomatoes, halved
    1 tablespoon olive oil
    1/2 cup fresh basil, chopped
    1 garlic clove, minced
    2 tablespoons grated Parmesan cheese

    Method 

    1. Cook noodles as directed, drain, return to pot. 
    2. Toss with next 5 ingredients, warm for 5 minutes. 
    3. Top with Parmesan, enjoy!

    Creamy Chicken Pasta

    Ingredients:

    1 cup orzo, cooked
    3 tablespoons olive oil
    1-pound (about 4) chicken breast halves, cubed
    1-pound asparagus, rinsed, ends cut, and chopped into 2-inch pieces
    salt and fresh ground pepper, to taste
    1 pint cherry tomatoes, halved For the Sauce
    2 tablespoons olive oil
    3 tablespoons all-purpose flour
    ½ cup vegetable or chicken broth
    ½ cup skim milk
    ¾ cup shredded parmesan cheese (not the grated kind that comes in a green container!)
    salt and fresh ground pepper, to taste


    Method:
    1. Prepare orzo per directions on the box. 
    2. In the meantime, heat olive oil in a large skillet over medium-high heat. 
    3. Add chicken pieces and asparagus; season with salt and pepper. 
    4. Cook for 8 to 10 minutes, or until chicken is cooked and browned on all sides. 
    5. Add tomatoes and continue to cook for 2 to 3 minutes, or until tomatoes are tender; set aside. 
    6. Heat olive oil in a large pan over medium-high heat. 
    7. Sprinkle with flour; whisk to combine. 
    8. Whisk in veggie or chicken broth; whisk until thoroughly combined. 
    9. Whisk in milk, and bring the mixture to a simmer; allow to cook for 1 minute, or until thickened. 
    10. Add parmesan cheese and season with salt and pepper; stir until cheese is melted. 
    11. Drain Pasta. 
    12. Add pasta and chicken mixture to the sauce. 
    13. Toss well to combine. 
    Serve.

    Shaved Asparagus Salad With Shallots And Fried Egg



    Ingredients

    1 tablespoon olive oil, divided
    1 medium shallot, thinly sliced crosswise
    1/2 bunch green asparagus (about 8 medium stalks)
    1/8 teaspoon kosher salt
    freshly ground pepper
    2 cups arugula
    1 large beefsteak tomato, cut in 1/4-inch cubes
    1/2 ounce feta, crumbled
    juice of 1 lemon
    1 tablespoon parsley, coarsely chopped
    2 large eggs for women; 3 large eggs for men


    Method

    1. Trim an inch off the root end of the asparagus to get rid of the woody part. 
    2. Using a vegetable peeler and starting from the root end, shave the asparagus into thin ribbons (6-8 large stalks should yield about a cup). 
    3. In a medium nonstick skillet, heat 2 teaspoons olive oil over medium-high heat, then add the thinly sliced shallot. 
    4. Cook for 1 minute, until shallot has softened slightly. 
    5. Add asparagus ribbons, season with kosher salt and freshly ground pepper, and cook for 2 minutes, tossing occasionally, until asparagus is cooked al dente (should be crunchy, not soft). Transfer asparagus mixture to a medium mixing bowl, add arugula, chopped tomato, feta, lemon juice, and parsley, and toss. 
    6. In the same nonstick skillet, heat the remaining olive oil over medium heat. Crack the egg into the pan, season with freshly ground pepper, and turn the heat to low. Cook the egg 2-3 minutes, until the white is completely opaque and set and the edges are starting to brown. 
    7. Transfer the asparagus salad to a bowl and top with the fried eggs.

       

      Lemon Chicken and Potatoes

      Lemon Chicken and Potatoes

      Ingredients

      3 tablespoons olive oil, divided
      1-pound chicken thighs (about 4 to 6 pieces)
      salt and fresh ground pepper, to taste
      1 yellow onion, sliced
      2 to 3 garlic cloves, minced
      1-pound yukon gold potatoes (about 5 or 6 potatoes), sliced into ¼-inch rounds
      salt and fresh ground pepper, to taste
      1 cup chicken broth
      ½ cup wine (use your favorite wine)
      1 sprig fresh rosemary
      2 tablespoons fresh lemon juice
      shredded parmesan cheese, for garnish (optional)
      Lemon slices, for garnish (optional)


      Method

      1. In a large, nonstick skillet heat 2 tablespoons olive oil over medium-high heat. 
      2. Season chicken with salt and pepper; add to skillet and cook 3 to 4 minutes on each side, or until browned. 
      3. Remove chicken from skillet and set aside. 
      4. Add remaining oil to skillet; add onions and cook for 1 minute. 
      5. Stir in garlic and continue to cook for 30 seconds, or until fragrant. 
      6. Add potatoes and season with salt and pepper. 
      7. Stir in chicken broth and wine. 
      8. Add rosemary sprig and turn heat up to high; bring to a boil. 
      9. Return chicken to skillet and reduce heat to medium. 
      10. Cover skillet with a lid and cook for 12 to 15 minutes, or until chicken is cooked through and potatoes are tender. 
      11. Remove lid and stir in the lemon juice. 
      12. Taste for seasoning and adjust accordingly. 
      13. Optionally, top with shredded parmesan cheese and lemon slices. 


      Serve.

      Notes
      If you do not want to use wine, add ½-cup more chicken broth.
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