Monday, January 16, 2012

7 Quick and Easy Recipes under 400 Calories

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Here are 7 great recipes under 400 calories! Perfect way to feed the family and they're all delicious! They won't ever know it's healthy :)

Healthy Meat Loaf

2 pound(s) lean ground turkey
2 large egg whites
2 stalk(s) celery, finely chopped
1 small onion, finely chopped
1 clove(s) garlic, crushed with press
1 Tablespoon(s) olive oil
3/4 cup(s) (from 1 1/2 slices bread) fresh whole wheat bread crumbs
1/2 cup(s) no salt added tomato sauce
1/3 cup(s) fat-free milk

1 tablespoon(s) Worcestershire sauce
1 tablespoon(s) Dijon mustard
1/2 teaspoon(s) salt
1/4 teaspoon(s) coarsely ground black pepper
Preheat oven to 350 degrees F. In 12-inch nonstick skillet, in oil, cook celery and onion on medium 10 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute. Transfer vegetables to large bowl and let cool, then add turkey, bread crumbs, milk, Worcestershire sauce, egg whites, 1/4 cup tomato sauce, 1/2 teaspoon salt, and 1/4 teaspoon coarsely ground black pepper; mix with hands until well combined but not overmixed. In cup, mix Dijon and remaining 1/4 cup tomato sauce.

In 13″ by 9″ metal baking pan, shape meat mixture into 9″ by 5″ loaf. Spread tomato sauce mixture over top of loaf.
Bake meatloaf 55 to 60 minutes or until meat thermometer inserted in center reaches 160 degrees F. (Temperature will rise to 165 degrees F upon standing.)
Let meatloaf stand 10 minutes before removing from pan to set juices for easier slicing. Transfer meatloaf to platter and cut into slices to serve.

Nutrition Facts:
*Makes 5 Servings*
Cals – 329
Carbs – 29g
Fat – 12g
Protein – 37g

10 Layer Crock Pot Beef Hash

1 ½ lb. lean ground beef (93% lean)
6 medium potatoes thinly sliced
1 medium onion thinly sliced
½ t salt
½ t pepper
15 oz. can of corn, undrained
15 oz. can of peas, undrained
¼ c water
1 can fat free cream of mushroom soup.
Brown the meat in a skillet and drain. Layer the ingredients in the crock in this order:
¼ of the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
¼ the potatoes
¼ the onions
¼ the salt and pepper
½ the corn
¼ the potatoes
½ the peas
All the water
All the meat
All the soup
Cover and cook on high 4 hours. Be sure to give each person a serving that contains some of each layer.

Grilled Antipasto

6 T lemon juice
3 T white balsamic vinegar
2 t oil
¼ t kosher salt
2 cloves garlic, minced
3 plum tomatoes
2 red peppers, quartered
2 yellow peppers, quartered
2 zucchini cut lengthwise into thick slices
1 red onion cut into thick slices
1 large eggplant cut into thick slices
4 oz. prosciutto slices
1 oz. peppered ham
2 oz. fresh mozzarella, thinly sliced
Basil as a garnish
6 green olives
Salt and pepper to taste
Mix the first 5 ingredients as a marinade and dressing for the veggies. Take ¼ c of the dressing and brush it over the veggies. Spray a grill rack with cooking spray and grill veggies 5 minutes a side or until they have a bit of char on them. Place veggies on a platter and brush with the rest of the dressing and sprinkle with salt and pepper. Add the rest of the items to the platter and serve immediately.
4 servings
291 calories per serving

Chicken Salad with Cous Cous
1 c uncooked Israeli couscous
1/4 c chopped kalamata olives
2 T chopped parsley
2 T oil
1 T lemon juice
1 t grated lemon zest
Salt and pepper to taste
1 garlic clove, minced
14 oz. boneless skinless chicken, broiled and cut into slices.
Cook couscous according to package directions the drain and rinse with cold water to stop the cooking process. Mix olives, parsley, lemon, oil salt, pepper and olives. Add couscous and chicken and toss.

4 servings
345 calories per serving

2 T oil
1 T vinegar
1 t grated lemon zest
1 t oregano flakes
¼ t garlic powder
¼ t onion powder
Salt to taste
1/8 t cayenne pepper
¾ c chopped romaine lettuce
½ c finely chopped tomato
½ c finely chopped English cucumber
¼ c chopped black olives
¼ c crumbled low fat feta cheese
4 6 inch pita pockets, sliced
Mix oil, vinegar, zest, oregano, garlic and cayenne. Add in all the rest of the ingredients and mix well then spoon mix into pita breads.
4 servings
260 calories per serving


1 Sahara whole wheat pita
1/3 tablespoon olive oil
2 tablespoons fat free feta crumbles
2 leaves of fresh spinach, chopped
1 slice of tomato, diced
2 tablespoons of diced black olives
2 tablespoons of diced onion

2 tablespoons of diced banana peppers
1/2 a Chicken breast, cooked and cut into bite size chunks
Crushed red pepper to taste
Heat oven to 350 degrees. Place all ingredients on pita and bake for 20 minutes.

Calories – 286
Carbs – 35
Fat – 8
Protein – 17
*Keep in mind, the fat is all from olive oil, so its good fat!
Messy - nothing to hold everything together, but YUMMY!

Crock Pot Mexican Pork

3 lb. pork loin
1 1/2 c salsa verde
1 3/4 c chicken broth
1 medium onion, thinly sliced
1 t ground cumin
Salt and pepper to taste
14.5 oz. can diced tomatoes, drained well
1/2 c chopped fresh cilantro, divided
1/2 c light sour cream
Trim meat and cut into 2 inch chunks and place in crock pot; sprinkle with salt and pepper. In a saucepan mix salsa, broth, onion, cumin, salt and pepper and bring to a boil then pour it into the crock pot. Add tomatoes and mix. Cover and cool 6-7 hours or until meat is very tender. Transfer meat to a bowl and keep warm. Pour the sauce an veggies into a skillet and cook for 15-20 minutes to thicken sauce. Add in pork and ¼ c cilantro and heat through. Garnish each dish with sour cream and cilantro.
To make this without a crock pot, preheat oven to 350 degrees and place pork, salsa, broth, onion, cumin, salt, pepper, tomatoes and ¼ c cilantro in a large baking dish. Cover tightly with foil and bake 2 ½ hours. Uncover and bake 15 minutes. Garnish with sour cream and cilantro.
8 servings
252 calories per serving

Thanks to 400 calories or less blog for these great dishes! You can find more yumminess here:

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