5-2 Diet Plan

250 Calorie or Less Recipes

 

These 250-calorie recipes are for when you want to break your two non-consecutive days of 500-calories per day limit, into two meals rather than one. All the recipes that follow are approximately 250 calories or less.

Mozzarella & Tomato Pizza

The thin crust and the light cheese make this pizza a delicious but healthy low calorie choice. You can omit the bacon for those of you that are vegetarians. Basil is a very fresh and aromatic herb, which also lends its hand in giving this simple dish its delicious and satisfying flavor.

Servings- 6

Calories- 243

Ingredients

  • 11 oz. can of refrigerated, pre-prepared, French bread dough
  • 2 T yellow cornmeal
  • 3 ½ tomatoes, diced, and placed between paper towel sheets to remove all moisture
  • 1 large garlic clove, minced
  • 1 cup part skim milk mozzarella cheese, shredded and divided into two
  • Freshly ground black pepper to taste
  • 2 oz. of bacon, chopped, and cooked until crisp
  • 1 small handful of fresh basil, thinly sliced
  • Dried chili flakes to taste

Method

  1. Preheat oven to 450 degrees.
  2. On a baking sheet, sprinkle the yellow cornmeal on top.
  3. Place the dough onto the cookie sheet and with your hands and fingers press it into about a 12-inch circle and pinch the edges into a small rim.
  4. Spray your pizza dough crust with cooking spray.
  5. Bake for about 8 minutes.
  6. Remove the pizza crust from the oven and sprinkle with the minced garlic.
  7. Evenly distribute ½ of the cheese over the top of the pizza.
  8. Evenly distribute the diced tomatoes.
  9. Grind the black pepper over the top.
  10. Evenly distribute the remaining cheese over the top of the pizza.
  11. Bake one minute more, until the edges look golden.
  12. Add bacon and cook one minute more.
  13. Remove from oven and let sit and settle a minute.
  14. Garnish with basil and let sit another minute or two.
  15. Slice and serve.

Smoked Salmon Spanish Tortilla

Smoked salmon is one of my favorite treats. You can enjoy it in so many satisfying ways. I enjoy it for breakfast, lunch, or dinner. The calorie count is below 250 so go ahead and have about a serving and a half. Tortillas made with eggs, potatoes, and onions, are a typical Spanish dish, and a great source of protein and Omega-3.

Servings- 10

Calories- 180

Ingredients

  • 1/3 cup extra virgin olive oil
  • 2 red onions, sliced into very thin half rings
  • 5 medium sized russet potatoes, sliced thinly
  • 6 oz. smoked salmon, sliced thinly
  • 7 large organic, free range eggs
  • 1 T flat leaf parsley, chopped finely
  • Freshly ground black pepper to taste
  • Sea salt to taste
  • A dash of smoked paprika

Method

  1. In a 12-inch oven safe, nonstick skillet, heat the olive oil over medium-high heat until hot.
  2. Lower the heat to medium.
  3. Add a thin layer of onions topping with a thin layer of potatoes.
  4. Season with salt and pepper.
  5. Add another layer of the same and top with the smoked salmon.
  6. Now repeat the onion and potato layers until there are no more allowing each layer to cook and compressing them with the spatula.
  7. After about 10 minutes, cover with a lid, turn heat to low and cook until the vegetables are nice and soft, up to 25 minutes more and then remove from heat.
  8. In a medium bowl, whisk eggs together with a little salt, pepper and smoked paprika, and pour them into the skillet, lifting the layers gently with the spatula to allow the eggs to permeate the layers.
  9. Jiggle the skillet back and forth to prevent the eggs from sticking.
  10. Turn heat back down to low, cover and cook 10 minutes more, this will cook the eggs.
  11. Remove from heat, jiggling once more and set aside.
  12. Preheat the broiler.
  13. Place oven safe skillet about 3 inches from the broiler and cook for about 6 minutes or until golden.
  14. Let settle and rest for about 20 minutes.
  15. Loosen up the tortilla in the pan, place the serving plate over the top and turn it over releasing the tortilla into the serving plate and serve.

Vegetable & Tofu Stir Fry

Stir-fry is always delicious and paring this with tofu makes this healthy, light, and delicious. Tofu is low in fat and high in protein and the mix of sauces, spices, and herbs will insure that you will not miss any of the fatty ingredients that may be included in heavier stir-fries.

Calories- 221

Ingredients

  • 1/4 cup low sodium soy sauce
  • 1 T rice vinegar
  • 1 T. Hoisin sauce
  • 2 tsp cornstarch
  • 3 T water
  • 1 package of extra-firm tofu
  • 2 T canola oil
  • 3 large garlic cloves, minced
  • 1 T  fresh ginger, minced
  • 2 pinches flaked chili peppers
  • 2 carrots, thinly sliced on the diagonal (Chinese vegetables are always sliced on the diagonal)
  • 1 & 1/2 cups  shiitake mushroom caps, sliced and stemmed
  • 1 cup fresh snow peas, stems trimmed and cut diagonally in half
  • 2 green onions, thinly sliced on the diagonal
  • 2 tsp sesame oil

Process

  1. In small bowl, whisk low sodium soy sauce, rice vinegar, Hoisin sauce, cornstarch, and water.
    Pat the tofu dry with a clean towel and cut into 3/4” cubes.
  2. Heat half the canola oil in a large wok on medium high heat.
  3. Stir-fry tofu until golden and transfer to plate.
    Heat remaining oil in wok
  4. Stir-fry garlic, ginger, and hot pepper flakes for about 30 seconds.
    Add carrots and mushrooms and stir-fry for about 1 minute.
  5. Add 1 T water and cover, steaming until the carrots are tender.
  6. Add snow peas, tofu, and soy sauce mixture, bring to a boil and continue to stir until thickened and all the vegetables are tender.
  7. Stir in green onions and sesame oil.
  8. Stir-fry for another few minutes, until green onions are hot and starting to soften, and serve.

Classis Salmon Teriyaki

Salmon Teriyaki is a Japanese dish, very easy to make and very fish friendly for those who are not typically fish eaters. If you are not a fan of fish, you must try this out and if you are, well you are going to love it. Most importantly, salmon is a great source of omega-3.

Servings-4

Calories- 200 (You can have just slightly over one serving since this is only 200 calories)

Ingredients

  • 1 lb. salmon with the skin and cut into 4 portions
  • ½ cup low sodium soy sauce
  • 2 T mirin
  • 2 tsp sugar
  • 1 T canola oil

Process

  1. In a shallow pan large enough for marinating the 4 pieces of salmon, mix together the soy sauce, mirin, and sugar until completely mixed and the sugar has dissolved.
  2. Coat the salmon portions with oil.
  3. Place into pan skin side up and put into the refrigerator to marinate for 30 minutes to an hour if you have time.
  4. Place your boiler rack on the upper most part of your broiler and turn it on.
  5. Pre-heat an ovenproof skillet over high heat on the stove.
  6. Coat the salmon portions a second time with oil.
  7. Place skin side down on the hot skillet and transfer to the briler.
  8. Cook for about 2 minutes until just pink on the inside, flip and cook for one minute more. Everybody has their own preference about how “pink” they like the inside of their salmon to be so do this according to your personal taste. Some like to just “sear” the salmon, keeping it slightly raw but warm on the inside while others like it well done.
  9. Serve hot and enjoy.

Broiled Marine Muscles

Marine muscles are rich and tasty and the thing I like best them is the slight hint of ocean flavor in every bite. Be sure and not to use any muscles that open and do not shut when you stimulate them because that means they are not alive. When cleaning, soak them in cold water for about 10 minutes, scrub them under cold running water, and remove the little beard by putting towards, not against, the hinge of the shell. This is important in keeping them alive.

Serves-6

Calories- 230

Ingredients

  • 2 pounds mussels, cleaned.
  • 1 cup white wine or more if needed
  • 4 tablespoons butter, softened (no margarine please)
  • 1 handful fresh flat-leaf parsley leaves, finely minced
  • 1 large clove garlic, minced
  • 4 pinches smoked paprika
  • Optional, 1 red chili, shopped finely (remove seeds according to desired hotness, the seeds provide the heat)
  • Sea salt and freshly ground black pepper to taste
  • Lemon wedge to squeeze over the dish when complete

Method

  1. In a medium pot, add white wine and bring to a boil.
  2. Add mussels, cover, and steam over high heat until they open. Take a peek in about 3 minutes to see if they are opening yet.
  3. Once all the muscles are open, remove the lid and let cool.
  4. If any of the shells did not open, discard them.
  5. Remove one shell from each mussel.
  6. Mash together the butter, parsley, garlic, pimento, chili, and salt and pepper to taste in a small bowl.
  7. Cover each mussel with this spiced and herbed butter mixture.
  8. On a broiler safe tray, arrange all the half shells garnished with the butter mixture and chill in the refrigerator until the butter is hard.
  9. Preheat the broiler and broil the mussels until the butter is bubbling, this should take just 2-4 minutes.
  10. Squeeze lemon wedge over the top of the muscles.
  11. Serve immediately.

 

Scallop Ceviche

 

Ceviche is fish and or shellfish mixed with other ingredients, including lemon and or limejuice and originates from Central and South America. The interesting thing about Ceviche is that although it may seem like raw fish or shellfish the acids in the citrus juices cook it.

Servings- 6

Calories- 125 per serving, treat yourself to two servings (this is the great thing about Ceviche)

Ingredients

  • 1 lb. fresh bay scallops, quartered
  • 12 cherry tomatoes, chopped
  • 2 red Serrano chilies, minced (remove the seeds according to taste, the more seeds, the hotter the Ceviche)
  • 1 handful fresh, chopped cilantro, remove the stems and save a little for garnish at the end
  • ½ medium red onion, finely chopped
  • 1 cup freshly squeezed orange juice
  • 1/3 cup freshly squeezed lime juice
  • 1/3 cup freshly squeezed lemon juice
  • Dash of coconut milk for garnish
  • Sea salt and freshly ground black pepper to taste 

Method

  1. In a glass or stainless steel bowl, combine scallops, cherry tomatoes, chilies, chopped fresh cilantro, red onion, orange juice, lemon juice, limejuice, salt, and pepper.
  2. Mix and cover.
  3. Refrigerate for about 2 hours.
  4. Spoon the ceviche into six small bowls or glasses, chilled if you can, and garnish with a little bit of cilantro and a few drops of coconut milk on top.
  5. Serve immediately.

Tuscan Style Veggie & Bean Soup with Toasted Bread Chunks

Vegetable soup is a comforting and healthy classic. Beans are full of fiber and protein and the toasted bread chunks serve give it a little added crunch. This is the lighter version of a typical Tuscan vegetable soup recipe. I hope you enjoy!

Servings- 6-7 one-cup servings

Calories- 212

Ingredients

  1. 3 T olive oil, the total of this will be used in different areas of the recipe
  2. ½ yellow onion, chopped
  3. 2 large garlic cloves, minced
  4. 2 medium carrots, sliced in half lengthwise, and then sliced into ½ “ slices
  5. 2 celery stalks, sliced in half lengthwise, and then sliced into ½ “ slices
  6. 1 ½ quart vegetable broth
  7. 1 can cannellini beans (or use the dried version, soaked overnight and pre cooked in salted water until soft)
  8. 1 can tomatoes, quartered, reserve the juice for later
  9. 2 cups fresh Swiss chard, chopped
  10. 4 cups stale bread, ripped into thick pieces
  11. Sea salt and freshly ground black pepper to taste
  12. 2 T fresh basic, chopped
  13. 2 T fresh cilantro (use flat leaf parsley if you do not like or can’t find cilantro), chopped
  14. A little grated parmesan or reggianito cheese for topping

Method

  1. In a large pot over medium heat, heat 1 T olive oil.
  2. Add onion and cook until transparent, and then add garlic and cook another minute or two being careful not to burn the garlic.
  3. Add carrots and celery and cook while stirring for about 5 minutes.
  4. Stir in broth and beans, then bring to a boil. Reduce heat, cover, and simmer about 15 minutes. Add tomatoes and chard and simmer another 15 minutes, covered.
  5. Meanwhile, preheat oven to 350°. Lay bread pieces on a rimmed baking sheet in a single layer. Drizzle with remaining 2 tbsp. olive oil and sprinkle with salt and pepper. Toast in oven until slightly golden, about 10 minutes. Set croutons aside.
  6. Just before serving, add basil, cilantro, and season to taste with salt and pepper.
  7. Divide soup among serving bowls and top each with a few warm croutons. Grate parmesan directly over soup if you like.

Vegetable Risotto

Risotto is simply an Italian rice dish cooked in broth. The rice used for Risotto is thicker and shorter, able to absorb more moisture and release plenty of sticky starch. The recipes all start with toasting the rice in oil or butter to coat it in fat. What results is a wonderfully creamy and delicious rice based dish.

Serving Size- 1 cup risotto per serving plus 1 ½ T of cheese

Calories- 238

Ingredients

  • 6 cups boiling water, to be used in various parts of the recipe
  • 1 cup dried morel mushrooms
  • 2 pounds unshelled fava beans
  • 5 cups fat-free, low-sodium vegetable broth
  • 1 T olive oil
  • 3 large leeks, thinly sliced
  • 2 large garlic cloves, minced
  • 2 cups Arborio rice
  • 2 T sun-dried tomato paste
  • 1 cup dry white wine
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/3 cup green onions, thinly sliced
  • 3/4 cup Romano cheese, grated

Method

  1. Soak morels in a bowl full of 3 cups water.
  2. Cover and let sit for 30 minutes.
  3. Drain mushrooms, rinse in cold water, and chop.
  4. Remove beans from pods.
  5. In a medium saucepan filled with the remaining 3 cups of boiling water, cook the beans for about a minute.
  6. Rinse well with cold water and drain, removing outer skins while doing so.
  7. In a medium saucepan over low heat bring broth to a simmer and keep it warm.
  8. In a large saucepan, over medium high heat, heat olive oil.
  9. Add leek and garlic, sauté for about 2 minutes or until tender.
  10. Add rice and tomato paste, stir, and cook for two minutes more.
  11. Add wine, salt, and pepper, stirring and cooking for a minute or two more and well blended.
  12. Add 1 cup broth, stirring, until broth is nearly absorbed.
  13. Add remaining broth, slowly, 1 cup at a time, stirring constantly and not adding new broth until the pervious is absorbed.
  14. This process should take about 20 minutes.
  15. Finally add the morels and beans mix well, and cook for about 30 seconds more, until thoroughly heated.
  16. Garnish with grated cheese and serve immediately.

Asian Style Sesame Shrimp Salad

Seafood salads are a great way to fill up and at the same time very nutritious because of the raw vegetables. When you eat raw vegetables or fruits, you are eating live foods, foods that have lost any nutritional qualities because the heat of cooking dissipates them. Raw foods are also high in fiber. Shrimp, well shrimp is just delicious, especially when marinated and then combined with all the spicy and aromatic ingredients in the recipe.

Servings- 4

Calories- 239

Ingredients

  • 1 T sugar
  • 3 T freshly squeezed lime juice, to be used in various portions of this recipe
  • 1 T water
  • 1 large fresh garlic clove, minced
  • 2 tsp. chili garlic sauce, to be used in various portions of this recipe
  • 1 1/2 tsp. fish sauce (If you have never used fish sauce before do not be put off by the smell, trust me, in small portions like this, the flavor it ads is incredible)
  • 1/2 teaspoon sea salt, to be used in various portions of this recipe
  • 1 T orange marmalade
  • 2 tsp. dark sesame oil, to be used in various portions of this recipe
  • 24 large shrimp, peeled, rinsed, and deveined (be sure and devein the top and bottom portion of each)
  • 5 cups Chinese cabbage, finely shredded
  • 1 1/2 cups watercress leaves, trimmed
  • 1 1/2 cups carrots, shredded
  • 1/3 cup fresh cilantro, chopped
  • 1/3 cup fresh mint, chopped
  • 2 T toasted black sesame seeds
  • Wooden skewers

Method

  1. Combine sugar, 2 T lime juice, 1 T water, and garlic in a small glass bowl and cover with plastic wrap.
  2. Microwave at high for about 40 seconds or until sugar dissolves.
  3. When it cools down add 1 tsp. of the chili garlic sauce, fish sauce, 1/4 teaspoon sea salt, and stir.
  4. Combine remaining 1 T lime juice, remaining 1 tsp. chili garlic sauce, remaining 1/4 tsp. sea salt, marmalade, and 1 tsp. oil in a large bowl, and whisk.
  5. Add shrimp, toss lightly, and cover.
  6. Marinate shrimp in refrigerator 15-30 minutes, stirring occasionally.
  7. Remove shrimp from bowl with a slotted spoon, reserving marinade for later.
  8. Thread 3 shrimp per skewer.
  9. In a large nonstick skillet, heat remaining 1 tsp. oil over medium-high heat.
  10. Place the shrimp skewers and reserved marinade into the pan and cook 3 1/2 minutes or until shrimp is pink and glazed, turning once half way through.
  11. In a large bowl, combine cabbage and remaining ingredients.
  12. Drizzle fish sauce mixture over cabbage mixture and toss (do not be afraid to use clean hands for this).
  13. Arrange about 2 cups cabbage mixture on top of four plates.
  14. Top each with two skewers and serve.

Quiche with Spinach, Green Onion, & Smoked Gouda Cheese

Servings- 10

Calories- 205

Ingredients

Crust:

  • 6 T softened butter
  • 2 T low-fat milk
  • 1/4 tsp. sea salt
  • 1 large organic free range egg yolk
  • 1 ¼ cups all-purpose flour

Filling:

  • 1 T extra-virgin olive oil
  • 1/2 cup green onions, thinly sliced
  • 3 cups fresh baby spinach
  • 1 cup low-fat milk
  • 3/4 cup  smoked Gouda cheese, grated
  • 3/4 teaspoon sea salt
  • Dash of grated nutmeg
  • 3 large organic free range eggs  

Method

  1. To prepare crust, place butter in a large bowl and beat with a mixer until fluffy.
  2. In a small bowl, combine milk, salt, and egg yolk, whisk until well blended.
  3. Add milk mixture to butter, 1 T at a time, mixing well after each.
  4. Add flour and mix gently just until well combined.
  5. Place a sheet of plastic wrap on a flat surface and press mixture into a 4” circle and chill in the refrigerator for one hour.
  6. Preheat oven to 350°.
  7. Place chilled dough on a clean and lightly floured surface.
  8. Roll dough into a 10-inch circle.
  9. Place dough into a 9” pie plate and place in freezer for 15 minutes.
  10. Remove from freezer and bake at 350° for 25 minutes or until lightly browned.
  11. Place on a cooling rack and let cool to room temperature.
  12. To prepare filling, heat oil in a large skillet over medium-high heat.
  13. Add onions and sauté for 5 minutes or until tender and then add baby spinach and sauté for another 2 minutes.
  14. In a medium sized bowl, combine 1 cup milk and remaining ingredients, and whisk until well blended.
  15. Add the spinach mixture and stir.
  16. Pour filling into crust.
  17. Bake at 350° for 35 minutes.
  18. Cut into 10 wedges.

Orzo Salad

Although orzo looks like rice it is really pasta made from semolina and cooked the same way you would cook any pasta. Serve this dish chilled or at room temperature.

Calories- 213

Ingredients

  • 3 cups hot cooked orzo (cook by boiling in salted water until al dente, drain and set aside)
  • 1 cup frozen green peas, thawed
  • 3/4 cup  feta cheese, crumbled
  • 1/4 flat leaf parsley, chopped
  • 3 T balsamic vinegar
  • 2 T extra-virgin olive oil
  • 1/2 tsp. sea salt (to taste)
  • 1/4 tsp. black pepper (to taste)
  • 1 garlic clove, minced
  • Squeeze of fresh lemon juice 

Process

  1. In a large bowl, combine all the ingredients, and mix well.
  2. Cover and chill for one hour.
  3. Serve and enjoy!

Grilled Cheese Sandwich Made with Goats Cheese, Figs, & Honey

Servings- 4

Calories- 243

Ingredients-

  • 2 tsp. organic creamy honey
  • 1/4 tsp. lemon zest
  • 1 package soft goat cheese
  • 8 slices cinnamon-raisin bread (use sourdough if you do not want the sandwich this sweet, the sweet and sour combo is also delicious)
  • 2 T fig marmalade
  • 2 tsp. fresh basil, thinly sliced
  • Non-stick cooking spray
  • 1 tsp. powdered sugar

Method-

  1. In a small bowl, combine honey, lemon zest and goat cheese, mix well.
  2. Spread 1 T of the goat cheese mixture onto 4 slices of bread and top each slice with 1 1/2 tsp. marmalade and 1/2 teaspoon basil.
  3. Top with remaining bread slices.
  4. Lightly coat the outsides of the sandwiches with the non-stick cooking spray.
  5. Over medium heat, heat a large non-stick skillet.
  6. Cook two sandwiches at a time and place a heavy skillet on top of sandwiches to flatten them.
  7. Cook for about 3 minutes on each side or until lightly toasted.
  8. Repeat with remaining sandwiches and garnish with powdered sugar.
  9. Serve warm.

Light Zucchini Eggplant Lasagna

Lasagna does not have to be heavy or fattening. It is simply a matter of using more vegetables, lighter cheese, less oil, and leaving out the fatty ingredients such as Italian sausage. Zucchini is a summer vegetable as well as eggplant although eggplant can be found late summer, early fall in season.

Calories- 216 per serving

Ingredients

  • 1 large eggplant, cut crosswise into ¼” slices
  • 3/4 tsp. sea salt, divided
  • 2 tsp. olive oil
  • 1 medium red onion, chopped
  • 3 large garlic cloves, chopped
  • 3/4 tsp. freshly ground black pepper, divided
  • 1/2 tsp. chopped fresh oregano
  • 1/8 tsp.  cayenne pepper
  • 1 can diced tomatoes
  • 1 cup fresh basil leaves, chopped
  • 1 cup part-skim ricotta cheese
  • Non stick cooking spray
  • 1 package precooked lasagna noodles
  • 2 medium zucchinis, cut into 1/4-inch-thick slices
  • 2 1/2 cups part-skim mozzarella cheese, shredded 

Method

  1. Preheat oven to 350°.
  2. Arrange eggplant slices in a single layer onto 4 layers of paper towels.
  3. Sprinkle with 1/2 tsp. salt and let sit for 15 minutes. This will remove the liquid and the bitter taste of the eggplant, leaving it much tastier.
  4. In a large skillet over medium-high heat add oil, allow to get hot but not smoking, and then sauté the onion and garlic for about two minutes, stirring so they do not burn.
  5. Add remaining 1/4 tsp. salt, 1/4 tsp. black pepper, oregano, cayenne pepper, and tomatoes.
  6. Bring to a boil and then reduce heat and simmer for 10 minutes, stirring occasionally.
  7. In a medium size bowl combine basil, ricotta, and remaining 1/2 teaspoon of black pepper.
  8. In a 13 x 9” banking dish sprayed with non-stick cooking spray, spread ½ cup of the tomato mixture into the bottom.
  9. Arrange 4 of the lasagna noodles over the tomato mixture and top with half of eggplant slices and half of zucchini slices.
  10. Spread ricotta mixture over vegetables and cover with 4 noodles.
  11. Spread 1 cup of the tomato mixture over noodles and repeat with the layer of remaining eggplant and zucchini slices.
  12. Arrange remaining 4 lasagna noodles over vegetables, and spread remaining tomato mixture over the noodles.
  13. Distribute evenly with mozzarella.
  14. Cover with foil slightly coated with cooking spray.
  15. Bake at 350° for 35 minutes.
  16. Uncover and bake an additional 25 minutes or until golden brown.
  17. Cool for 5 minutes and serve.

Crispy Fish Fillets with Creamy Lemon Dill Sauce

This fish is extra crispy because of the Japanese “panko” bread crumbs. The bread used for these bread crumbs is bakes by passing an electric current through the dough which results in a loaf of bread without a crust. These bread crumbs are therefore crispier and fluffier and absorb less grease and oil when fried. This is a very family friendly recipe and everybody is surely to love the creamy, lemon dill dipping sauce.

Servings- 4

Calories- 245

Ingredients

  • 2 large organic free range egg whites, lightly whisked
  • 1 cup panko
  • 1/2 tsp. paprika or cayenne if you like them spicy
  • 3/4 tsp. onion powder
  • 3/4 tsp. garlic powder
  • 4 very fresh and skinless cod fillets (the fish should have no fishy smell at all)
  • 1 tsp. freshly ground black pepper
  • 3/8 tsp. sea salt
  • Non-stick cooking spray
  • 1/4 cup mayonnaise
  • 2 T. finely chopped dill pickle
  • 1 tsp. freshly squeezed lemon juice
  • 1 tsp. fresh dill, chopped
  • Lemon wedges for garnish and squeezing onto the fish

Process

  1. Preheat broiler to high.
  2. In a shallow dish, please the egg whites.
  3. In the same dish, combine panko, paprika or cayenne, onion powder, and garlic powder.
  4. Sprinkle fish evenly with salt and pepper.
  5. Dip each fillet in egg white, then place into the dish with the panko mixture and coat each side.
  6. Coat a broiler pan well with non-stick cooking spray and broil the filets for about 4 minutes on each side or until crispy and well done.
  7. For the dipping sauce, in a small bowl combine the mayo, pickle, lemon juice, and dill.
  8. Serve the fish hot with the dipping sauce and a lemon wedge on each plate.

Salmon & Green Onion Gratin

The great thing about this dish is it is low in calories and yet very warm and filling making it a comfort food. Use fresh or tinned salmon.

Servings- 2

Calories- 250

Ingredients

  • 1 x 7.5 oz tin pink salmon or 7 oz. fresh salmon. If salmon is fresh, remove bones and skin and cook. You can easily cook it in the oven wrapped in aluminum foil.
  • 2 spring onions, sliced finely
  • 4 small organic free range eggs
  • Freshly squeezed juice of half a lemon
  • Sea salt and freshly ground black pepper to taste
  • Non-stick cooking spray
  • 2 lemon wedges for garnish 

Directions

  1. Preheat oven to 375 F.
  2. Spray two 4” diameter oven proof dishes, pretty enough to serve in, with non-stick cooking spray.
  3. In a medium bowl whisk eggs until well blended and season with salt and pepper.
  4. Add lemon juice and spring onion, mix well.
  5. If using tinned salmon, drain, and remove any dark skin. Discard any bones if you don’t like them but some people do so if so, leave them in. Note- this only goes for tinned salmon. Fresh salmon should not have any bones or skin.
  6. Mash the salmon and add it to the egg mixture, mixing gently.
  7. With a large spoon, spoon the mixture into the oven safe dishes and bake for about 20-25 minutes, until they are puffy and golden brown. The center should be firm to the touch.
  8. Serve immediately and piping hot with a lemon wedge for garnish.

Blueberry Protein Shake

Shakes and smoothies can make great meal replacements. They are filling and this one is full of protein. I like them in the morning when perhaps I am not in the mood to eat yet. Some people like them later in the evening as a sort of dessert treat. They are also good before exercise to hydrate you and give you energy.

Servings- 1

Calories- 220 with 25 grams of protein

Ingredients

  • Vanilla Why Protein, 1 scoop
  • ½ of a large ripe banana (the ripeness is very important to the sweetness)
  • ½ cut fresh blueberries (you can also buy them fresh and them put them in the freezer and use frozen)
  • A few ice cubes and a splash of spring water

Method

  • Blend all ingredients in a blender until smooth.
  • Serve in a large chilled glass.

Buffalo Shrimp – Baked!

Buffalo shrimp is a very spicy and popular dish in bars and as a snack during football season. These are baked and crispy because of the Panko bread crumbs that are used. You can read above in a previous recipe more about the Panko bread crumbs and why they make everything so crunchy without frying, genius! If buffalo sauce is too spicy for you, just replace with a hot sauce that suits your spicy meter.

Servings- 4

Calories- 244

Ingredients

  • 1 pound cooked shrimp, peeled and deveined
  • 1 egg organic free range egg
  • 1/2 cup skim milk
  • 1 cup Panko
  • 1 T extra virgin olive oil
  • Buffalo hot sauce, or your preferred hot sauce, depending on how hot you like. Buffalo is very hot!

Method

  1. Preheat oven to 400°
  2. In a medium sized bowl, mix together egg, skim milk & one T. of hot sauce.
  3. Dip shrimp in egg wash, coat in panko and place on a non stick baking sheet. Drizzle the shrimp with olive oil to help get a delicious crunchy coating.
  4. Bake for 10-15 minutes turning over about halfway through to cook evenly on both sides.
  5. Turn on the broiler and cook for 2 minutes more. The shrimp will be a beautiful pink color when done cooking.
  6. Coat your shrimp liberally in hot sauce and serve

Pasta Primavera

Pasta Primavera is a classic Italian dish. The mix of the pasta, vegetables, olive oil, and cheese is irresistible. This is a wonderful low calorie version that proves you do not need a lot of calories to make something delicious and satisfying. You can change the vegetables according to what you have in the fridge but I think this combo is delicious.

Servings-

Calories- 250

Ingredients

  • 1 package of linguine or fettuccini dried Italian pasta
  • 2 tsp. olive oil
  • 1 cup onion, chopped
  • 1/2 teaspoon cracked black pepper
  • 1 cup organic carrots, chopped
  • 6 asparagus spears, broken in half where they break naturally when you bend them to separate the fibrous ends from the tender spear
  • 1/2 cup water
  • 1 organic red bell pepper, julienned
  • 1 cup mushrooms, sliced
  • 1 cup vegetable broth, homemade or an organic low sodium brand of instant
  • 2 tsp. organic cornstarch
  • 1/4 cup organic half and half
  • Sea salt and freshly ground black pepper to taste.
  • 1/4 cup Parmesan or Reggianito cheese, shredded
  • 1 handful flat leaf parsley, chopped

 Method

  1. Cook the pasta according to package directions but check often because cooking it al dente is very important. Do not forget to add a little bit of salt to the boiling water.
  2. Heat the oil in a large sauté pan over medium high heat.
  3. Add the onion and sauté for 3 minutes or until transparent.
  4. Add the carrot and asparagus and sauté for a few minutes to blend wll with the onion and olive oil.
  5. Add the vegetable broth and cover.
  6. Steam for 4 minutes or until the veggies begin to soften.
  7. Add the red bell pepper and mushrooms, stir to combine.
  8. Whisk the cornstarch into the half and half, add to the vegetables.
  9. Cook until the sauce thickens and then toss it into a large bowl with the pasta and stir well.
  10. Add the shredded cheese and parsley and toss well to coat.
  11. Serve immediately so it is nice and hot.

Portobello Mushrooms Stuffed with Ricotta & Spinach

Stuffed mushrooms are one of the most flavorful treats you can indulge in. When you cook mushrooms, the most wonderful flavor develops as well as a wonderful texture that is like no other. When combined with fillings and sauces, the mushrooms act as a sponge, absorbing all the wonderful flavors and aromas from the stuffing.

Servings- 2

Calories- 225

Ingredients

  • Portobello mushroom caps, 2 large
  • Sea salt and freshly ground pepper to taste
  • 1/2 cup part-skim ricotta cheese
  • 1 cup fresh spinach, chopped
  • 2 T. flat leaf parsley, chopped
  • 1/4 cup Parmesan or Reggianito cheese, shredded
  • 1/2 cup marinara sauce, pre prepared variety from the grocery store

Method

  1. Preheat oven to 450 degrees F°.
  2. Coat baking sheet with non-stick cooking spray.
  3. Place mushroom caps, cap side down, on the baking sheet.
  4. Sprinkle with salt and pepper.
  5. Bake until tender, for about 20 to 25 minutes.
  6. In a large bowl, mix ricotta, spinach, parsley, half the cheese and some fresh ground black pepper together until well blended.
  7. In a small saucepan, heat the marinara sauce.
  8. Remove mushrooms and discard any liquid remaining in the caps.
  9. Return them to the baking sheet and spread 1 T. of marinara sauce into each cap.
  10. Fill each cap with the ricotta filling.
  11. Top with remaining cheese.
  12. Bake until hot, about 10 minutes and serve with the remaining marinara sauce

Light Lasagna Rolls

Lasagna is another great comfort food and its origins are of course Italian. Who does not love Italian food? Honestly, I don’t think any of us can think of anybody can we?

Servings- 10

Calories- 240

Ingredients

  • 10 whole wheat lasagna noodles, cooked al dente in salted water and drained
  • 1 jar sugar free marinara sauce 1 tablespoon olive oil
  • 2 large, fresh, garlic cloves, minced
  • 6 cups baby spinach, loosely packed, chopped
  • 1 cup low-fat ricotta cheese
  • 1 1/2 cups part-skim mozzarella, shredded
  • 1/2 cup small curd low-fat cottage cheese
  • 1 free range, organic egg white
  • 1 tsp. dried oregano
  • Sea salt to taste
  • Freshly ground black pepper to taste
  • 1/4 cup parmesan cheese, grated
  • Splash of olive oil

Method

  1. Preheat oven to 425°.
  2. In a casserole dish add 1 1/4 cups marinara sauce.
  3. Add oil to a large skillet, heat to medium-low heat, and sauté garlic until lightly golden, being very careful not to burn as garlic burns fast and turns pungent.
  4. Add spinach and sauté until wilted.
  5. In a large mixing bowl, combine cooked garlic, spinach, ricotta cheese, 1 cup mozzarella cheese, cottage cheese, egg white, dried oregano, sea salt, and freshly ground black pepper and mix well.
  6. On a clean work surface, covered with parchment paper, arrange lasagna noodles flat.
  7. Add 1/4 cup cheese and spinach mixture to each noodle and roll from the end nearest you to the end farthest from you.
  8. Place rolls seam side down, leaving a tiny bit of space in-between each into a casserole dish sprayed with non-stick cooking spray.
  9. Spread 1 cup marinara sauce over the rolls and sprinkle the remaining mozzarella and parmesan evenly over the top.
  10. Cover with aluminum foil and bake on medium high heat for about 20 minutes, or until hot and bubbly.

Blackberry Apple Muffins

Everybody loves muffins! Try this healthy version, delicious, and perfect for starting the day out right with a delicious breakfast.

Servings- 12

Calories- 200

Ingredients

  • 6 T. light molasses sugar
  • 1 red apple, cored and sliced
  • 7 oz. blackberries, roughly chopped
  • 1 tsp. ground cinnamon
  • 9 oz. plain whole-wheat flour
  • 4 tsp. baking powder
  • 2 organic, free range eggs, whisked
  • 4 ½ oz. low fat milk
  • 4 ½ oz. 125ml canola oil, plus a little extra for cooking

  Method

  1. In a large bowl mix sugar, apple, blackberries and cinnamon until well combined.
  2. In a separate bowl, add flour and baking powder, sift, blend and make a well in the center.
  3. In another separate bowl, mix together the eggs, milk and oil.
  4. Pour mixture into the well and stir until blended.
  5. Stir in the fruit mixture, gently and just enough to combine. Do not over mix.
  6. In an oiled muffin tin (12 muffins) or in paper muffin liners, pour in the mixture evenly.
  7. Preheat oven to 400°.
  8. Bake muffins for about 20-30 minutes or until you can insert a skewer and it comes out clean.
  9. Cool muffins on a wire rack.

Potato Casserole

Casseroles are delicious and simple to make because you just pop them in the oven and you have a complete meal and what could be better than potatoes and cheese, especially when crunchy on top.

Servings- 10

Calories- 194

Ingredients

  • 1 1/2 cups fat-free sour cream
  • 1 1/4 cups reduced fat, sharp cheddar cheese, grated
  • 1/2 cup fat-free, low-sodium vegetable broth
  • 2 T. onion, minced
  • 5 tsp. melted butter
  • 1/2 tsp. freshly ground black pepper to taste
  • 1/4 tsp. sea salt
  • 1/8 tsp. freshly ground red pepper
  • 1 package frozen hash browns, thawed
  • 1 can reduced-fat cream of chicken soup
  • Non-stick cooking spray
  • 1 cup crushed cornflakes
  • 2 T. fresh flat leaf parsley, chopped

Method

  1. Preheat oven to 350°.
  2. In a large bowl combine all ingredients except the cornflakes and parsley.
  3. Spray a 13×9” baking dish with non-stick cooking spray and spread the mixture evenly inside.
  4. Sprinkle the cornflakes on top.
  5. Bake for 1 hour or until bubbly.
  6. Garnish with fresh parsley.

Seamed Fish & Roasted Fennel

Steamed fish is very healthy and has a very delicate flavor. Teamed with roasted fennel, which is very aromatic and savory because it is roasted, the two really complement each other when eaten together. Raw fennel has a slight licorice or anise flavor and tastes great in salads.

Servings- 2

Calories- 247

Ingredients

  • 2 4-oz. thin white fish filets
  • 2 sprigs of fresh rosemary
  • 4 lemon slices
  • 2 cups arugula
  • 2 cloves fresh garlic, minced
  • 1 shallot, sliced thinly
  • 1 endive
  • 2 tsp. butter
  • 1 fennel bulb, stems removed, sliced in half lengthwise and then cut into ½ thick slices
  • 1 T. olive oil
  • Sea salt and freshly ground black pepper to taste

Method

  1. Preheat oven to 375 degrees F.
  2. Place fennel evenly on a cookie sheet and sprinkle with some olive oil and salt and pepper.
  3. Bake for 30 minutes (flip fennel half way through the cooking time), at the same time you will be putting the fish in the oven.
  4. Season fish with salt and pepper to taste and place between two pieces of parchment paper.
  5. Layer the tops of the filets with lemon slices, garlic, shallot, endive, rosemary and butter and then wrap the fish in the paper, creating a packet.
  6. Bake fish for about 15 minutes or until fish flakes with a fork.
  7. Serve immediately and enjoy!

Indian Salad with Spinach Samosas

Servings- 4

Calories- 224

Ingredients – Samosas

  • 21 oz. spinach, frozen, defrosted, drained, and chopped spinach, defrosted and drained
  • 4 green onions, trimmed and sliced thinly
  • 5 oz. cherry tomatoes, quartered
  • 1 T. garam masala
  • 6 sheets filo pastry
  • 2 T olive oil

Ingredients, Salad

  • 5 oz. cherry tomatoes, sliced in half lengthwise
  • 4 green onions, trimmed, and sliced thinly
  • 1 carrot, peeled and sliced thinly
  • 1 tsp. mustard seeds
  • 1 green chili, sliced thinly
  • Freshly squeezed juice of ½ lime

Method

  1. Heat oven to 400°
  2. In a large bowl, mix together the spinach, green onions, cherry tomatoes and garam masala with a little bit of freshly ground black pepper to taste.
  3. On a clean and dry surface, lay out a sheet of filo and cut it lengthways into 3 long strips.
  4. Brush lightly with oil.
  5. Spoon a T. or so of the mix on top of each strip and fold into triangles until you used all the strips.
  6. Brush lightly with any remaining oil.
  7. Bake for 20 minutes or until golden and crisp.
  8. To make the salad, toss all the ingredients together and serve alongside.

 

Tofu Vegetable Stir Fry

Tofu is a very convenient staple to have in your fridge. It lasts forever and there are millions of ways to prepare it. In a stir fry it lends a lovely texture and absorbs all the wonderful spices, herbs, and sesame oil that you add to it. Tofu is a perfect combination with vegetables.

Servings- 4

Calories- 221

Ingredients

  • ¼ cup reduced sodium soy sauce
  • 1 T. rice vinegar
  • 1 tbsp Hoisin sauce
  • 2 tsp. cornstarch
  • 1 package of extra-firm tofu
  • 2 T peanut or canola oil. Peanut has a slightly nutty flavor while the canola is more nuetrul. They both have high smoke points
  • 3 large garlic cloves, minced
  • 1 T. gingerroot, minced
  • 1 pinch hot chili pepper flakes
  • 2 carrots, thinly sliced on the diagonal (Chinese style)
  • 1 ½ cups cleaned, sliced, and stemmedshiitake mushroom caps
  • 1 cup snow peas, trimmed and cut diagonally in half (use regular peas if you do not have snow peas but the snow peas are prettier and have a better flavor for this dish)
  • 2 green onions, thinly sliced on the diaganol
  • 2 tsp. sesame oil
  • 1 squeeze of lemon juice

Method

  1. In small bowl, whisk together soy sauce, rice vinegar, Hoisin sauce, squeeze of lemon, cornstarch and 3 T. water.
  2. Pat tofu dry and cut into 3/4-inch cubes.
  3. In large wok, heat half of the oil over medium-high heat and then stir fry the tofu until it is beautiful and golden, remove and set aside on a plate.
  4. Heat remaining oil in wok over medium-high heat and now stir-fry the garlic, ginger, and hot chili pepper flakes for 30 seconds, being very careful to not burn the garlic which burns fast and if burned has a pungent flavor.
  5. Add carrots and mushrooms and stir-fry for another 1 minute.
  6. Add 1 T. of water, cover, and let it steam until the carrots are tender. This should take only a few minutes. Leave them slightly al dente.
  7. Add snow peas, the cooked and reserved tofu and the soy sauce mixture.
  8. Bring to boil and stir until thickened properly and all the vegetables are tender (but not mushy).
  9. At the very last stir in the green onions and sesame oil and cook for about one minute more.

Cottage Cheese Salad

The great thing about cottage cheese is it is low in calories, high in protein and very filling and refreshing. It can be combined with so many various ingredients which makes it extremely versatile.

Servings- 1

Calories- 250

Ingredients

  • ½ cup cottage cheese
  • 1 green onion, sliced very thinly
  • ½ peeled and seeded cucumber, sliced thinly
  • Sprig of fresh dill, chopped
  • 2 T. toasted sunflower seeds, set aside to cool
  • 1 cup of diced cantaloupe or your favorite melon
  • A very small amount of sea salt and freshly ground pepper to taste
  • Optional- a sprinkle of red chili flakes

Method

Combine all ingredients and enjoy! 

500 Calorie or Less Recipes

These 500-calorie recipes are for when you want to have your 500-calories per day limit in one meal. All the recipes that follow are approximately 500 calories or less.

Soba Noodle Salad with Ginger & Peanut Dressing

This salad is very satisfying because of the soba noodles and the mix of ginger and peanut is no less than an explosion of flavors. The cilantro and other Asian inspired ingredients make this a tasty recipe that you will go to again and again. This is also perfect to serve if you are having guests.

Servings- 4

Calories- 404

Ingredients

  • 6 oz. low-sodium soba noodles (These are made from buckwheat flour and have a strong, nutty flavor)
  • ½ cup organic no stir peanut butter
  • ¼ cup brown rice vinegar
  • 1 T agave nectar or maple syrup
  • 1 T fresh ginger, minced
  • 2 tsp. low-sodium soy sauce
  • 1 large clove garlic, peeled
  • 1 T freshly squeezed lime juice
  • 1 tsp. fresh lime zest
  • ½ cup fresh cilantro, chopped & divided
  • 1 cucumber, peeled, seeded, and thinly sliced
  • 1 small red bell pepper, sliced
  • 1 large carrot, peeled or scrubbed and grated
  • 2 T chopped peanuts

Method

  1. In a large pot, cook noodles in boiling salted water according to package directions until they are al dente. Do not overcook. You do not want mushy noodles.
  2. Drain and rinse noodles under cold running water.
  3. In a food processor, purée together the peanut butter, vinegar, agave nectar, ginger, soy sauce, garlic, lime juice, lime zest, and ¼ cup cilantro until smooth and creamy. You can add a little warm water if the consistency is too thick.
  4. In a large bowl, toss together noodles and the remaining ingredients with clean hands.
  5. Add the peanut butter mixture and toss again.
  6. Garnish with the saved half of the cilantro and peanuts.

Vegetarian Whole Wheat Penne with Ricotta Cheese

The skim milk ricotta makes this dish lighter than the parmesan counterparts as well as using very little oil and filling it full of delicious vegetables and whole wheat pasta. Buy the Italian Penne if you can, I prefer the flavor of the dried Italian pastas and remember, always cook it al dente. I also want to add that this is a very easy recipe to make. Make it on a night you really want comfort food but are tired or short on time.

Servings- 1

Calories- 500

Ingredients

  • 1 cup dry Italian whole wheat pasta (or you can try gluten free pasta)
  • 3 T. extra virgin olive oil
  • 16 oz. cherry tomatoes
  • ½ cup frozen green peas (you can use fresh and cook them but frozen honestly tastes just as good)
  • 1 yellow onion, chopped finely
  • 3 large fresh garlic cloves, minced
  • Sea salt and freshly ground pepper to taste
  • 1 bunch asparagus, bent until they break naturally. Discard the fibrous ends. Slice on the diagonal, creating 1” pieces. You can replace this with broccoli florets if you wish.
  • ½ cup part skim milk ricotta cheese

Method

  1. In a large pot boil salted water and cook the pasta al dente, drain.
  2. In a large nonstick heat the oil over medium heat and add the onion, cook for one minute and then add the garlic, constantly stirring until soft, fragrant, and golden.
  3. Add asparagus and peas, cook and continue to stir for about another 5 minutes.
  4. Increase heat to medium high and cook for about 4 minutes more.
  5. Add to cooked pasta, add the ricotta cheese and a drizzle of olive oil.
  6. Stir well to blend and serve hot.

Shrimp Fried Brown Rice

Servings- 2

Calories- 500 

Ingredients

  • 1 cup brown rice cooked in salted, boiling water according to package instructions
  • 1 T sesame oil
  • 1 T low sodium soy sauce
  • 1 large fresh garlic clove, minced
  • 3 oz. pre cooked shrimp, peeled and de-veined
  • 2 cups bok choy (Chinese Cabbage)

Method

  1. In a medium sauté pan, sauté the first 5 ingredients for 3 minutes.
  2. Add shrimp and bok choy and cook for another 5 minutes.
  3. Serve on top of hot rice in pretty bowls.

Sweet Potato, Chickpea, and Quinoa Burger

This is the perfect way to satisfy your hamburger craving without all the unhealthy fat and calories. This burger is healthy, tasty, full of flavor, and very filling. You can make this family friendly dish vegan by using vegan mayo instead of regular mayo. The fact that it contains sweet potato guarantees a delicious flavor.

Servings- 6

Calories- 450

Ingredients

  • 1 small sweet potato, scrubbed
  • 1/4 cup dry quinoa
  • 1/4 cup dry barley
  • 15 oz. can garbanzo beans, rinsed and drained
  • 2 T fresh flat leaf parsley, chopped
  • 1 tsp. cayenne pepper
  • 1 1/2 teaspoon cumin
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 T. whole wheat flour
  • 2 T. olive oil
  • 1 1/2 fresh red bell peppers
  • 4 whole wheat buns
  • 4 thin slices of tomato
  • Arugula or lettuce for garnish
  • Ketchup
  • Mayo or vegan mayo

Method

  1. Preheat oven to 400°.
  2. Bake the sweet potato for 45-60 minutes or until soft when pierced with a fork in the center.
  3. While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 30-60 minutes. The barley will take a little longer.
  4. Remove the stem, seeds, and any white parts from the inside from the red bell peppers. Cut peppers into quarters.
  5. Roast all six pieces in the oven for about 15-20 minutes.
  6. Once the sweet potato cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt, pepper, flour, and one T. olive oil in a food processor.
  7. Once the grains are done and cool, in a separate bowl, mix the bean mixture with the quinoa and barley.
  8. Heat the remaining T. of oil in a large pan on medium heat.
  9. Place very large spoonfuls of the mixture onto the hot pan (large enough to form a patty), and use the back of a spatula to mash them into 4” patties.
  10. Brown both sides of each burger.
  11. Serve on a whole wheat bun with one piece of the roasted pepper (sliced into thirds), lettuce (or arugula), tomato slice, ketchup and 1 T. regular mayo or vegan mayo.
  12. Serve immediately and enjoy!

Black Cod with Asian Spices

This is a lovely way to prepare a fish filet with an Asian flair. The way the flavors of the fish, seasonings, and veggies meld together in the oven is simply divine.

Servings- 1

Calories- 430

Ingredients

  • 2 cups of your favorite vegetables cut into bite sized pieces.
  • ½ fresh garlic clove, minced
  • Sea salt and freshly ground black pepper to taste
  • 4 oz. black cod
  • ½ tsp. reduced sodium soy sauce
  • 1 green onion, white and green part, sliced thinly
  • ¼ cup vegetable broth
  • A dash of dry white wine
  • Black sesame seeds (or whatever color you prefer)
  • Wedge of lemon to squeeze on top of the filets

Method

  1. Preheat oven to 375°
  2. On a baking sheet, place a sheet of parchment paper and put the veggies and garlic on one end, season with salt and pepper.
  3. Place fish filets on top of the veggies, brush with soy sauce and top with green onion.
  4. Pour the veggie broth and wine on top and fold the paper over the fish and veggies and crimp the edges making a packet, sealing everything inside.
  5. Bake inside this packet for about 10-15 minutes, remove and let cool for about 5 minutes.
  6. Open the packet, sprinkle the sesame seeds over the fish, squeeze a little bit of lemon juice and enjoy!

Chirashi (scattered) Bowl

This is a Japanese dish that literally means a bowl of scattered ingredients. Perfect for summer and so light and healthy. You can change the recipe to include different kinds of fish and vegetables if you like, so be creative! This is also a very filling dish which is another added plus and less than 500 calories, so indulge in an extra scoop.

Servings- 4

Calories- 403

Dressing Ingredients

  • 1/4 cup freshly squeezed orange or grapefruit juice
  • 3 T light-colored soy sauce
  • 1 tsp. fresh ginger, minced
  • 1 tsp. organic honey
  • 1 1/2 tsp. extra-virgin olive oil

Bowl Ingredients

  • 4 cups freshly cooked short grained brown rice (boil in salted water, following package directions)
  • 1/4 cup sushi vinegar
  • 1 small navel orange
  • 6 oz. sushi-grade albacore tuna, diced
  • 10 grape tomatoes, cut in half
  • 1/3 Japanese cucumber, diced
  • 1/2 cup edamame, shelled
  • 2 cups mixed baby salad greens
  • Toasted sesame seeds, for garnish (I like black but chose whatever color you like)

Dressing Process

Whisk all ingredients together in a small bowl, making sure the honey is completely dissolved and set aside.

Bowl Process

  1. Using a spatula with a cutting motion, mix the sushi vinegar into the warm brown rice. Do not stir because you will break the rice grains and end up with mush. Cover and set aside.
  2. Cut the tops and bottoms off of the orange. Stand the orange on one end and cut the peel along with the pith off, starting from top to bottom. Cut into slices crosswise and then into cubes.
  3. Combine oranges, albacore tuna, grape tomatoes, cucumber, and edamame in a bowl.
  4. Add the dressing and toss to combine.
  5. Into 4 bowls, divide equally the brown sushi rice.
  6. In each bowl, place the salad greens in one quarter of the surface area on top of the rice, and on the other side put one quarter of the albacore mixture.
  7. Sprinkle on sesame seeds and serve immediately.

Stuffed Chicken Breast

This dish is crunchy on the outside and sweet and chewy on the inside. What’s not to like? And only 462 calories a serving! What makes this so sweet on the inside are the tomatoes and what makes it so crunchy on the outside is the crushed shredded wheat which results in the perfect combination of flavors and textures.

Servings- 2

Calories- 462

Ingredients

  • 2 chicken breasts without the skin
  • 2 organic vine tomatoes, thinly sliced
  • 2 ½ oz. reduced-fat mozzarella cheese, sliced
  • 1 handful of fresh basil, torn into small pieces
  • 1 T. olive oil
  • 2 large shredded wheat pieces, crushed
  • 1 oz. while wheat breadcrumbs
  • Freshly ground black pepper to taste
  • Sea salt to taste
  • 2 organic, free range eggs, beaten

Process

  1. Make a horizontal pocket into the chicken breasts
  2. In a medium sized bowl place the tomatoes, mozzarella and basil, and drizzle with a little bit of olive oil and mix.
  3. Fill the chicken breast pockets with the tomato mixture and close. Use cocktail spears to hold each chicken breast pockets together.
  4. Blend the crushed shredded wheat, breadcrumbs, and black pepper together and spread evenly onto a flat tray.
  5. Pour the egg into a dish.
  6. Coat the chicken breasts in the egg, on both sides.
  7. Lay the breasts onto the breadcrumb mix, covering both sides.
  8. Let these sit in the fridge for 5 minutes.
  9. Preheat the oven to 374°.
  10. Place the chicken breasts onto a lightly greased oven tray and bake for about 20 minutess, turning over halfway through cooking process until golden brown and cooked completely through.
  11. Serve hot.

Crispy Fish Filet Wraps

Using wraps instead of buns and baking or barbequing the fish filets instead of frying are what makes this dish low calorie. This is great alternative for burger or fried fish fans.

Servings- 4

Calories- 245

Ingredients

  • 4 frozen white fish portions, thawed
  • 2 T plain flour
  • 1 medium free range organic egg
  • 2 oz. fresh breadcrumbs
  • Freshly squeezed juice and zest of ½ a lemon
  • 2 T canola oil
  • 4 flour tortillas
  • 8 tsp. tartar sauce
  • 4 baby romaine lettuce leafs
  • 4 dill pickles

Process

  1. Pat the fish dry with paper towels.
  2. Put the flour on a plate.
  3. Beat the egg in a medium sized bowl.
  4. In another medium sized bowl mix the crumbs with the lemon zest and seasoning.
  5. Coat the fish portions in the flour.
  6. Dip them into the egg then coat them with the crumbs and pat the crumbs firmly into the fish.
  7. In a large frying pan heat oil over medium heat.
  8. Add the fish and cook for about 5 minutes on each side, or until golden. With metal tongs be sure to stand them up onto their sides to cook the edges as well to make them golden and crispy like the rest of the fish.
  9. Warm the tortillas in the microwave and spread each one with 2 tsp. Tartar sauce.
  10. Add one baby lettuce to each one.
  11. Slice the dill pickles lengthways into 4 and place one on top of each lettuce leaf and finally top with the fish.
  12. Squeeze with lemon juice, wrap, and serve.

Baked Garlic & Mushroom Pasta

This is a typical family friendly, comfort food dish, and so easy to make because it is baked. Baking also leaves you with less to clean up after. The mix of garlic and mushrooms is always a winner so you and your family are guaranteed to love this dish.

Servings- 4

Calories- 445

Ingredients

  • 3 T. olive oil
  • 2 large fresh garlic cloves, minced
  • 8 oz. black popular mushrooms, brushed clean and halved
  • 4 oz. baby spinach leaves
  • 8 oz dried Italian penne pasta
  • ½ oz. butter
  • ½ oz. plain flour
  • 2 cups whole milk
  • 3 oz. sharp Cheddar cheese, finely grated
  • 8 cherry tomatoes, halved

Process

  1. In a large frying pan, heat half the oil over medium-high heat.
  2. Stir fry the garlic and mushrooms until just browned, adding more oil if necessary.
  3. Remove from heat and stir in the spinach.
  4. Cook the pasta in a large pot of water with a little salt added, according to the package directions. Be sure and remove when the pasta is al dente and drain.
  5. Preheat the oven to 375°F
  6. Heat the butter in a large pan and then stir in the flour and cook for 1 min.
  7. Gradually add the milk, whisking all time2.
  8. Simmer for 2-3 minutes or until thickened.
  9. Stir in the cheese and season with sea salt and freshly ground black pepper.
  10. Stir the pasta into the cheese sauce.
  11. Add the mushroom and spinach mixture.
  12. Spoon into a large ovenproof dish, topping with the tomatoes.
  13. Bake for 20-25 minutes or until bubbly and golden.

Pineapple Rice with Blackened Salmon

This crispy, spicy dish is perfectly complimented by the sweet pineapple rice. Blackening is mostly associated with Cajun food but can be used in various styles of cooking as well.

Servings- 4

Calories-

Ingredients

  • 1 cup long-grain white rice
  • 8 ounces fresh pineapple, cut into ½” pieces
  • 2  jalapeños,  finely chopped (the seeds are the hot part of the chili so remove or don’t remove them accordingly)
  • 1/2 cup fresh cilantro, chopped
  • 1 1/4 pound skinless salmon fillet, cut into 4 pieces
  • 2 T. Cajun seasoning

Process

  1. Cook the rice according to package directions.
  2. Stir in the pineapple, jalapeños, and cilantro.
  3. Heat a large skillet over medium heat.
  4. Coat both sides of the salmon with the seasoning mix and cook, covered, until cooked throughout and blackened. Everybody has a personal preference to how done they want their salmon, so cook it to your personal preference.
  5. Serve with the rice.

Roasted Veggie Chowder

This is like clam chowder but without the clams. This is a wonderful and filling, creamy comfort food.

Servings- 6

Calories- 416

Ingredients

  • 1 1/4 pound red new potatoes,  scrubbed
  • 1 pound(carrots,  scrubbed, trimmed and halved lengthwise
  • 3 ears fresh corn,  shucked
  • Non- stick cooking spray
  • 4 medium leeks, remove roots and the tough outer leaves, cut lengthwise and wash thoroughly. Cut crosswise into thin slices.
  • 2 T butter
  • 6 ounces Canadian bacon, sliced, stacked, halved, and then cut into strips. Use vegetarian Canadian bacon for a vegetarian version
  • 1 cup vegetable
  • 1 cup all-purpose flour
  • 1 bay leaf
  • 5 cups whole milk
  • Black ground pepper to taste

 Process

  1. Heat oven to 425°
  2. On top of two baking sheets evenly disperse the potatoes, carrots and corn.
  3. Spray vegetables on all sides with non-stick cooking spray.
  4. Roast 30 minutes or until tender. Remove and set aside to cool.
  5. When the roasted veggies are cool enough to touch, cut the potatoes into ¼” pieces, cut the carrots into ½” slices, and remove the corn coronels from the cob.
  6. In a 5 quart pot, melt butter.
  7. Add leeks and stir over medium high heat for about 5 minutes or until wilted.
  8. Stir in bacon.
  9. Whisk flour into broth until smooth. Stir in the leeks.
  10. Cook, stirring, 1 to 2 minutes or until thickened.
  11. Add milk, stir, continue to cook and stir for about 5 minutes until the milk is simmering.
  12. Add vegetables and cook for about 2 minutes more or until thick, grind some fresh black pepper on top.
  13. Serve hot.

Salmon & Couscous Salad with Peas, Orange, & Mint

Salmon and Moroccan couscous is a lovely combination and made even lovelier with the aromatic ingredients.

Servings- 4

Calories- 424

Ingredients

  • 1 T. extra virgin olive oil as well as an additional 1 tsp. olive oil
  • 1 lb. salmon fillet, skinless
  • Sea salt and freshly ground black pepper to taste
  • 1 cup whole wheat couscous
  • 1 small orange
  • 1/4 cup snap peas, thinly sliced crosswise which should result in about 1 cup of thinly sliced snap peas
  • 1/2 small red onion, thinly sliced
  • 1 cup fresh flat-leaf parsley, roughly chopped
  • 1/4 cup fresh mint, torn into tiny pieces
  • Optional- Add a few seeded and peeled cucumber slices, sliced very thin

Process

  1. In a large, nonstick skillet, heat 1 tsp. of the oil over medium heat.
  2. Season the salmon with salt and pepper, and cook until opaque throughout. This should take about 5 minutes per side.
  3. Transfer to a plate when done and place in the fridge to cool.
  4. In a large bowl, add the couscous.
  5. Add 1 cup hot water, cover and let sit for 5 minutes. Toss lightly after 5 minutes to fluff.
  6. Remove 3 strips of zest from the orange and slice very thinly.
  7. Add to the couscous with the snap peas, onion, parsley, mint, and extra virgin olive oil, salt and pepper to taste.
  8. Squeeze in 2 T. freshly squeezed orange juice and toss.
  9. Using a fork, flake the salmon into pieces.
  10. Gently mix the salmon into the couscous and serve fresh.

Prawn Paella

 

Paella is a typical Spanish dish that originated in a region called Valencia in the eastern part of Spain. The fun thing about this dish is you can also prepare it with whatever you happen to have in the fridge but I am fond of these particular ingredients and I think you will be as well.

Servings- 3 or 4

Calories- 400

Ingredients

  • 1 T canola oil
  • 1 medium yellow onion, peeled and sliced
  • 1 red pepper, seeded, and sliced into thin slices
  • Pinch of saffron
  • 1/2 tsp. sweet, hot. or smoked pimentón
  • 8 oz. paella rice (medium or short grain rice if you can’t find it)
  • ½ cup dry white wine
  • 2 cups hot fish broth
  • 14 oz. shelled and de-veined prawns
  • 2 T fresh flat leaf parsley, chopped fresh
  • Sea salt and freshly ground black pepper to taste

Process

  1. Pour the oil into a large frying pan and heat over a medium heat.
  2. Add the onion and red pepper and cook for about 5-7 minutes or until they start to soften and turn transparent.
  3. Add the saffron and pimentón to the pan and cook about 1-2 minutes more.
  4. Add the rice to the pan and cook for another couple of minutes more, stirring so that the rice is fully coated.
  5. Add wine.
  6. Cook, stirring occasionally, until the wine is almost absorbed and then add the fish broth.
  7. Simmer the paella, uncovered, for about 15 minutes or until the rice is tender and the broth has been absorbed. Stir occasionally.
  8. Add the prawns to the pan and heat them through (if they are pre cooked). If using raw prawns, cook them until they turn a beautiful pink.
  9. Stir in half of the parsley, and season to taste.
  10. Add boiling water if it is too thick.
  11. Serve immediately garnished with the rest of the parsley.

Organic Broccoli, Blueberry, & Cannellini Bean Salad

The Cannellini Bean is from Italy and has a creamy white color and a fluffy texture when cooked and a slightly nutty flavor which makes it great in salads. Paring veggies and fruit together ads an exciting flavor to this delicious and nutritious salad.

Servings- 1

Calories- 459

Ingredients

Process

  1. Rinse salad greens, drain, pat dry or put into a salad spinner to dry, and place in large bowl.
  2. Rinse blueberries and add to the baby salad greens.
  3. Add edamame, feta, beans, broccoli, extra virgin olive oil, vinegar, and salt and pepper to taste.
  4. Toss and serve immediately.

 

Brie Pita Pizza

Pita pockets are great for making fast little pizzas and baked brie is heavenly! Feel free to exchange the shrimp for another type of shellfish if you like.

Servings- 1

Calories- 451

Ingredients

Process

  • Preheat oven to 350°.
  • Place whole pita onto an ungreased cookie sheet and top with Swiss cheese.
  • Place grapes, apples, and shrimp on top.
  • Crumble the gorgonzola on top of that and then lay the brie on top of that.
  • Bake for 10-20 minutes or until bubbly and nice and golden.

Salmon & Pancetta Kebabs with Flat Leaf Parsley& Lime Vinaigrette

 

The flavor of grilled salmon, savory pancetta and lime is a winning combination. Warm, yet refreshing, filling, light, and healthy. This will easily become one of your favorite “go to” dinners when you are craving something special.

Servings- 4

Calories- 475

Ingredients

Process

  1. Whisk together 1/4 cup oil, lime juice, garlic, salt and pepper into a bowl and set aside.
  2. Heat grill to high, 450-550° F.
  3. In a large bowl, combine 1 T. oil with pepper.
  4. Dip salmon into the oil and pepper mixture to coat.
  5. On a clean work surface, place 3 rows of salmon chunks.
  6. Wrap pancetta slices once or twice around the salmon chunks, weaving long pieces between chunks if needed.
  7. Skewer each row of salmon with chunks slightly separated incorporating 2 cherry tomatoes per skewer.
  8. Oil cooking grate, using tongs and a oiled paper towels.
  9. Set kebabs on grate to grill covered, turning once until salmon is still slightly pink in the inside. If you like your salmon cooked more thoroughly, leave it on longer, this is a personal preference.
  10. Place kebabs on plates.
  11. Stir parsley into dressing and drizzle on top of the kebabs.
  12. Serve warm.

Brown Rice, Spanish Style

Spanish rice is delicious and made healthier with the use of brown rice. The broth, onions, garlic, and tomatoes make this a very savory treat.

Servings- 2

Calories- 462

Ingredients

Process

  1. In a large saucepan, over medium heat, melt butter and lightly toast the rice for a few minutes.
  2. Add garlic and continue to cook for another minute or two being very careful not to burn the garlic.
  3. Slowly add water with the bouillon base mixed in.
  4. Stir in tomatoes, chili peppers, and sprinkle sliced green onions on top. Cover.
  5. Reduce heat to low.
  6. Leave it alone and allow it to simmer and reduce for about 30 to 40 minutes.
  7. After, fluff rice with a fork and serve. If there is still too much liquid let it sit a little longer on the stove simmering on low.

Chopped Tuna Salad

Chopped salads are great because you can fit in all sorts of ingredients and they end up being in perfect bit sized pieces. Nobody wants to struggle with huge pieces of lettuce when eating a salad or having to cut everything with a knife.

Servings- 1

Calories- 497

Ingredients

Process

  1. In a large salad bowl, layer the tuna, avocados, cucumbers, cherry tomatoes, celery, and romaine lettuce evenly.
  2. In a small bowl whisk together the olive oil, fresh lime juice, garlic, salt, and pepper.
  3. Pour dressing over salad and toss.
  4. Serve immediately.

 Sources:

http://www.yummly.com/