dinner for under 400 caleries?

DHalaby73

Chicken and Root Vegetable Potpie

YIELD: 8 servings

Ingredients
3 cups fat-free, less-sodium chicken broth
1 1/2 cups frozen green peas, thawed
1 cup (1/2-inch) cubed peeled baking potato
1 cup (1/2-inch) cubed peeled sweet potato
1 cup (1/2-inch) cubed peeled celeriac (celery root)
1 cup (1/2-inch-thick) slices parsnip
1 (10-ounce) package frozen pearl onions
1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
2/3 cup all-purpose flour (about 3 ounces), divided
1 1/2 cups fat-free milk
1/4 cup chopped fresh parsley
2 tablespoons chopped fresh thyme
1 1/2 teaspoons salt
1 teaspoon freshly ground black pepper
Cooking spray
1 sheet frozen puff pastry dough, thawed

Preparation
Preheat oven to 400°.

Bring broth to a boil in a large Dutch oven. Add peas and next 5 ingredients (through onions) to pan; cover, reduce heat, and simmer for 6 minutes. Add chicken; cook for 5 minutes or until chicken is done. Remove chicken and vegetables from broth with a slotted spoon; place in a large bowl.
Increase heat to medium. Lightly spoon flour into dry measuring cups; level with a knife. Place all but 1 tablespoon flour in a medium bowl; gradually add milk to bowl, stirring with a whisk until well blended. Add milk mixture to broth; cook for 5 minutes or until thickened, stirring frequently. Stir in chicken mixture, parsley, thyme, salt, and pepper. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray.

Sprinkle remaining 1 tablespoon flour on a work surface; roll dough into a 13 x 9-inch rectangle. Place dough over chicken mixture, pressing to seal at edges of dish. Cut small slits into dough to allow steam to escape; coat dough lightly with cooking spray. Place dish on a foil-lined baking sheet. Bake at 400° for 16 minutes or until pastry is browned and filling is bubbly


Amount per serving
Calories: 388
Calories from fat: 30%
Fat: 13g
Saturated fat: 2g
Monounsaturated fat: 3g
Polyunsaturated fat: 7.1g
Protein: 21.9g
Carbohydrate: 45.7g
Fiber: 4.4g
Cholesterol: 34mg
Iron: 3mg
Sodium: 790mg
Calcium: 115mg

DHalaby73

Easy Bistro Chicken

YIELD: 8 servings (serving size: 1 chickenbreast half or 1 thigh and 1 drumstick, 1/2 cup sauce, and 1 cup pasta)

Ingredients
2 tablespoons olive oil, divided
4 (6-ounce) chicken breast halves, skinned
4 chicken thighs (about 1 pound), skinned
4 chicken drumsticks (about1 pound), skinned
2 cups chopped onion
4 garlic cloves, minced
1 cup chopped celery
1/2 cup chopped fresh basil
1/2 cup chopped fresh flat-leaf parsley
1/2 cup red wine vinegar
1/4 cup sliced green olives
1/4 cup capers
1 tablespoon sugar
Dash of ground red pepper
2 bay leaves
1 (28-ounce) can Italian-style tomatoes, undrained and chopped
8 cups hot cooked macaroni or cavatappi
Parsley sprigs (optional)

Preparation
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken breast halves to pan; sauté 2 minutes on each side or until lightly browned. Remove from pan. Add 1 1/2 teaspoons oil and remaining chicken pieces; sauté 2 minutes on each side or until lightly browned. Remove chicken from pan.

Heat 1 tablespoon oil in pan. Add onion and garlic; sauté 5 minutes. Add celery; sauté 5 minutes. Add basil and next 8 ingredients (basil through tomatoes). Return chicken to pan; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
Uncover and simmer 25 minutes or until chicken is tender. Discard bay leaves. Serve with pasta. Garnish with parsley sprigs, if desired

Amount per serving
Calories: 406
Calories from fat: 18%
Fat: 8.3g
Saturated fat: 1.6g
Monounsaturated fat: 3.9g
Polyunsaturated fat: 1.6g
Protein: 37.9g
Carbohydrate: 43.6g
Fiber: 3g
Cholesterol: 99mg
Iron: 4mg
Sodium: 663mg
Calcium: 79mg

DHalaby73

Chicken Tetrazzini

YIELD: 2 casseroles, 6 servings each (serving size: about 1 1/3 cups)

Ingredients
1 tablespoon butter
Cooking spray
1 cup finely chopped onion
2/3 cup finely chopped celery
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
3 (8-ounce) packages presliced mushrooms
1/2 cup dry sherry
2/3 cup all-purpose flour
3 (14.5-ounce) cans fat-free, less-sodium chicken broth
2 1/4 cups (9 ounces) grated fresh Parmesan cheese, divided
1/2 cup (4 ounces) 1/3-less-fat cream cheese
7 cups hot cooked vermicelli (about 1 pound uncooked pasta)
4 cups chopped cooked chicken breast (about 1 1/2 pounds)
1 (1-ounce) slice white bread

Preparation
Preheat oven to 350°.
Melt butter in large stockpot coated with cooking spray over medium-high heat. Add onion, celery, pepper, salt, and mushrooms; sauté 4 minutes or until mushrooms are tender. Add sherry; cook 1 minute.

Lightly spoon flour into a measuring cup; level with a knife. Gradually add flour to pan; cook 3 minutes, stirring constantly (mixture will be thick) with a whisk. Gradually add broth, stirring constantly. Bring to a boil. Reduce heat; simmer 5 minutes, stirring frequently. Remove from heat.

Add 1 3/4 cups Parmesan cheese and cream cheese, stirring with a whisk until cream cheese melts. Add the pasta and chicken, and stir until blended. Divide the pasta mixture between 2 (8-inch-square) baking dishes coated with cooking spray.
Place bread in food processor; pulse 10 times or until coarse crumbs form. Combine breadcrumbs and 1/2 cup Parmesan cheese; sprinkle evenly over pasta mixture.

Bake at 350° for 30 minutes or until lightly browned. Remove casserole from oven; let stand 15 minutes.
To freeze unbaked casserole: Prepare through Step 5. Cool completely in refrigerator. Cover with plastic wrap, pressing to remove as much air as possible. Wrap with heavy-duty foil. Store in freezer for up to 2 months.

To prepare frozen unbaked casserole: Thaw casserole completely in refrigerator (about 24 hours). Preheat oven to 350º. Remove foil; reserve foil. Remove plastic wrap; discard wrap. Cover casserole with reserved foil; bake at 350º for 30 minutes. Uncover and bake an additional 1 hour or until golden and bubbly. Let stand 15 minutes

Amount per serving
Calories: 380
Calories from fat: 29%
Fat: 12.2g
Saturated fat: 6.6g
Monounsaturated fat: 3.4g
Polyunsaturated fat: 0.7g
Protein: 33g
Carbohydrate: 32.7g
Fiber: 2g
Cholesterol: 66mg
Iron: 2.8mg
Sodium: 964mg
Calcium: 319mg

PlanetVelma

I second Tilapia.

On Friday's (Yay for Lent)

I sometimes cook a Tilapia fillet on brown rice with broccoli and cauliflower.I spice it up with some garlic and low sodium mozzarella cheese on it.

Tilapia is pretty versatile. I've breaded it w/ panko bread crumbs and baked it for 20 min (or so) and then put some buffalo wing sauce over the filets - baked another 10 min (roughly). It was pretty tasty and not as heavy as a whole slew of chicken wings. LOL

I've also made tilapia in the crock pot - that was very tasty!

hbrittingham

One of my favorite and easiest recipes is shrimp sautéed in 2 tsp olive oil. Once it's mostly cooked, you add Rotel diced tomatoes with chiles, let it simmer for 2-4 minutes and then sprinkle with 3 Tbs feta cheese. Serve over brown rice. Low calorie and fat and tasty!