The best low cal recipes

koizumi6

Share your all time favorite low cal recipe... i'll start:

1-2 chicken breasts shredded (depending how much chicken you want)
2 tbsp red wine vinegar
1 tbsp olive oil
1 can chick peas
1 jar halved kalamata olives, drained
2 cucumbers, peeled and diced
8 oz feta
1 tsp dried oregano

this is a refreshing greek salad that's about 300 cal per serving ~2 cups. This recipe is from the "cook this, not that" book

koizumi6

Pesto Gnocchi with green beans and tomatoes:

1 tbsp evoo
1 lb green beans
1 pint cherry tomatoes
salt
1 package potato gnocchi
1/2 cup pesto
1 cup bite size cubes of fresh mozzarella
freshly grated parmesan

Add olive oil and green beans to a skillet and cook for 3min, add the tomatoes until they are browned and beans are tender. Add cooked gnocchi to pan, stir in pesto and mozz. top with a bit of grated parm

servings 4: 490 cal, 22 g fat (7 sat), 830 mg sodium

luv2ash

taco salad
1 pack of extra lean ground turkey
2 tbsp of taco seasoning
1 can Ro-Tel

Brown and cook above ingredients. Spoon on top of a bed of shredded lettuce---add low fat shredded cheese. Sour cream and salsa optional--I don't use either to save calories and carbs.

koizumi6

Chicken Fingers with chipotle honey

1 lb bonesless skinless chicken tenders
salt and black pepper to taste
3 egg whites light beaten
2 cups panko bread crumbs
2 tbsp dijon mustard
1 tsp chipotle pepper puree
1 tbsp honey

Preheat oven to 450. season chicken with salt and pepper. Dip chicken into egg whites, then panko. Place on a baking sheet coasted with nonstick cooking spray and bake for 10-12 min until crumbs have browned.
combine mustard, honey, and chipotle and then toss chicken.

Makes 4 servings: 250 cal, 1.5g fat(0 sat), 350 mg sodium

atabt

mmm...bump

koizumi6

Artichoke feta quiche:

3 xlarge eggs
1 cup 2% milk
1/2 can artichoke hearts drained and chopped
1/4 cup feta
2 tbsp sundried tomatoes
2 links cooked turkey or chicken sausage
3/4 tsp salt
pepper to taste
1 frozen pie crust (omit if you wish and grease the pan heavily)

preheat to 350. Whisk eggs, stir in milk, artichokes, feta, tomatoes, sausage, salt, pepper. pour into crust. baked for 45 min or until eggs are set.

makes 6 servings: 250 cal, 14 g fat(5g sat), 890 mg sodium.

This is great to grab a slice for breakfast

koizumi6

General Tso's Chicken:

3/4 cup canned reduced-sodium chicken broth
2 tablespoons cornstarch
2 tablespoons sugar
2 tablespoons low sodium soy sauce
1 tablespoon white wine vinegar
1/2 teaspoon ground ginger
2 teaspoons peanut oil
2 medium scallions, chopped
2 medium garlic cloves, minced
1/2 teaspoon red pepper flakes or 1 dried chili, minced
1 lb uncooked boneless skinless chicken breast, cut into 2-inch pieces
2 cups cooked white rice, kept hot

1 In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
2 Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
3 Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
4 Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.


327 cal per serving- 1 cup chicken, 1/2 cup rice per serving

koizumi6

Weight Watchers Parmesan Chicken:

1/4 cup parmesan cheese, grated
2 tablespoons dried Italian seasoned breadcrumbs
1/8 teaspoon paprika
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon fresh ground pepper
4 boneless skinless chicken breasts (about 1 pound)

1 Preheat oven to 400 degrees.
2 In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.
3 Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
4 Arrange on nonstick baking sheet.
5 Bake until chicken is cooked through, 20-25 minutes.
6 4 points per serving.

4 points/ 168 calories

koizumi6

Weight Watchers Key Lime pie:

1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1/4 cup boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt


1 In a large bowl, dissolve gelatin in boiling water.
2 Stir in yogurt with wire whisk.
3 Fold in whipped topping with wooden spoon.
4 Spread in crust.
5 Refrigerate for at least 2 hours

koizumi6

Weight Watchers Key Lime pie:

1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1/4 cup boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt


1 In a large bowl, dissolve gelatin in boiling water.
2 Stir in yogurt with wire whisk.
3 Fold in whipped topping with wooden spoon.
4 Spread in crust.
5 Refrigerate for at least 2 hours

3 points. not sure on the calories... prob around 150/8 servings

koizumi6

Weight Watchers Au Gratin Potatoes 3 Pts (Low-Fat)

1 tablespoon butter
1 medium onion, thinly sliced
1 -2 tablespoon flour
2 cups nonfat milk
2 lbs potatoes, thinly sliced
1 cup shredded low-fat cheese
1 teaspoon salt
1/4 teaspoon black pepper

1 Heat oven to 375 degrees.
2 Coat a 2-quart baking dish with cooking spray.
3 Melt butter in a large frypan over medium heat; add in onion and cook stirring occasionally until onion begins to brown (about 5 minutes).
4 Stir in flour, then slowly add in milk.
5 Add in potatoes; stir to mix; bring to a boil.
6 Stir in 3/4 cup cheese, salt and black pepper.
7 Pour mixture into prepared baking dish then spread out.
8 Bake for 1 hour uncovered.
9 After 1 hour cooking time cover with foil and continue to bake another 20 minutes more.
10 Change oven to broil heat.
11 Sprinkle the remaining cheese over potatoes and broil 6-inches from heat until the cheese is golden (about 1-2 minutes).


3 points/159 cal/8 servings

koizumi6

This one was already posted but it sounds like a good one..

Cheesy Mexican Casserole
Ingredients
1 can (10.75 oz) 98% fat-free, 45% less-sodium, condensed cream of chicken soup
1 can (4.5 oz) chopped green chiles
1 container (8 oz) fat-free sour cream
1/2 cup fat-free (skim) milk
2 1/2 cups shredded cooked chicken breast
8 yellow corn tortillas (6 or 7 inch), torn into bite-size pieces
1 medium green bell pepper, chopped (1 cup)
1 large tomato, chopped (1 cup)
1 1/2 cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz)

Directions
1. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream and milk until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.2. Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes.
Heat oven to 375 degrees F.

Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein 22g. Daily Values: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 8%. Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat. Carbohydrate Choices: 1 1/2.

koizumi6

Ravioli with Snap Peas and mushrooms

1 pkg (20oz) refrigerated cheese ravioli
1 lb sugar snap peas
1/2 lbs sliced mushrooms
3 shallots chopped
2 cloves of garlic, minced
1 tbsp butter
2 cups fat free evap milk
2 tsp rubbed sage
1 tsp lemon pepper seasoning
1 tsp grated lemon peel
1/4 tsp white pepper
1/4 cup shredded parm
1/4 cup hazelnuts chopped and toasted

cook ravioli. add the peas in the last 3 minutes. saute mushrooms, shallots, garlic in butter. stir in the milk, sage, lemon pepper, lemon peel and white pepper. bring to a boil, reduce heat simmer uncovered for 2 minutes or until sauce thickens. Add ravioli and peas to skillet, heat through, sprinkle with cheese and hazelnuts

1 cup equals 347 calories, 11 g fat (5 g sat), 470 mg sodium, 44 carbs, 4 g fiber, 20 g protein

koizumi6

NAME OF RECIPE: Black Bean and Tomato Quinoa

INGREDIENTS:
* 2 teaspoons grated lime zest
* 2 tablespoons fresh lime juice
* 2 tablespoons unsalted butter, melted and cooled
* 1 tablespoon vegetable oil
* 1 teaspoon sugar (I leave this out or use a packet of Splenda)
* 1 cup quinoa
* 1 (14- to 15-ounce) can black beans, rinsed and drained
* 2 medium tomatoes, diced
* 4 scallions, chopped
* 1/4 cup chopped fresh cilantro


DIRECTIONS: Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl.

Cook quinoa per instructions on the package.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

CALORIES PER SERVING: I calculated this out to

Calories 243
Sodium 45 mg
Total Fat 8 g
Potassium 1 mg
Saturated 3 g
Total Carbs 35 g
Polyunsaturated 0 g
Dietary Fiber 5 g
Monounsaturated 3 g
Sugars 5 g
Trans 0 g
Protein 8 g
Cholesterol 10 mg

HOW MANY IT SERVES: 4

Rockin33

Thanks for all the recipes

koizumi6

You're welcome! feel free to post some of your favorites as well. I can't take credit for all of these recipes i got them from 'cook this, not that' 'healthy cooking magazine' and other post on the MFP forum! I'll keep posting as well

koizumi6

also, let me know what kind of recipes you are looking for i.e. low carb, low cal, mexican, vegetarian, casseroles, steak etc.... and I will post some recipes of what you would like to see. I have an ungodly amount of cookbooks

koizumi6

Philly cheesesteaks

3 oz raw lean filet beefsteak
1 hot dog bun
1 slice fat free american cheese
1/3 cup sliced onions

slice the filet into strips. cook onions over med-high for about 5 min. cook filet strips on med-high for 1-2 minutes flipping halfway though cooking. place cheese on top of the meat while still in the pan and continue to cook until cheese melts. warm or toast your bun. combine and enjoy! 1 serving 301 calories 9 g fat, 588mg sodium, 28 carbs, 0.5 fiber, 7g sugar, 26g protein

Wanda66

Great recipes! Keep 'em coming!

koizumi6

Chicken Potstickers

24 frozen potstickers (trader joes has a great brand)
1 tbsp peanut oil
4 oz shiitake mushroom
2 cups sugar snap peas
1 tbsp shoyu/soy sauce
1 tbsp rice wine vinegar
sriracha to taste
sesame seeds optional

cook the potstickers and drain. heat oil in a skillet over mediaum. add the mushrooms and cook for 2-3min. add the potstickers until crispy and brown 2-3 min perside. in the last minute toss in the snap peas and warm. remove from heat and stir in the soy, sriracha, and vinegar.

4 servings, 200 cal, 9g fat (2 sat), 520 mg sodium

koizumi6

Mini Pizzas

Hawaiian:
1/2 cup tomato sauce
2 english muffins (thomas; light)
1 cup shredded mozz
2 slices deli ham cut
1/2 cup pineapple tidbits
16 slices of pickled jalapeno (optional)

Pesto- Goat Cheese
2 tbsp basil pesto
2 english muffins
4 tbsp goat cheese
2 tbsp green or kalamata olives
red onion slices
4 canned artichoke hearts, quartered

Sausage and pepper
1/4 cup tomato sauce
2 english muffins
1 cup mozz
cooked chicken sausage
1/4 cup roasted red peppers
red pepper flakes
fresh basil leaves

construct your pizzas as you see fit. preheat oven to 425 degrees. baked 15-20 or until cheese is melted. Each recipe makes 4 appetizer servings @ 193 calories, 8g fat(4 sat), 563 mg sodium.

koizumi6

Chicken Panini with Pesto and Peppers

8 slices whole grain sourdough bread
4 tbsp pesto
4 oz fresh mozz sliced
3/4 lbs cooked chicken
1/2 cup roasted red peppers

heat a large cast iron skilled or stovetop grill pan over medium heat. spread 4 pieces of the bread with 1 tablespoon of the pesto each. layer each piece with equal amounts of the mozzarella slices, chicken, and red peppers. Add and light film of olive oil to the pan when hot cook the sandwiches 2 at a time until the bread is crispy and the cheese is melted 3-4 min per side. for the best results use a heavy pan to weigh down the sandwiches

makes 4 servings 450 cal a piece/ 15 g fat (6 sat), 820 mg sodium

koizumi6

From funkyspunky

Au Gratin Potatoes with Ham
Ingredients:
- 1 (5-1/2 ounce) box au gratin potatoes - Do not make as directed on box.
- 1 (12 ounce) can of fat-free evaporated milk
- 1-1/2 cups hot water
- 12 ounces extra lean ham or turkey ham, cut into bite sized pieces
- 1 (16-ounce) bag frozen broccoli pieces

1. In a 2-quart, microwavable, casserole dish, mix the potatoes and seasoning cheese packet from the box with the milk and water until the powdered cheese is completely dissolved.
2. Stir in the ham pieces.
3. Cover with wax paper. Cook in a carousel* microwave on high for 5 minutes.
4. Stir in the broccoli pieces. Cover (with wax paper) and continue cooking in the carousel microwave on high for an additional 15 minutes, stirring occasionally.
5. Remove the wax paper and let casserole sit for 3 to 5 minutes before serving.

*Note: If you do not have a carousel microwave, turn the dish a quarter turn every 2 minutes.

Yield: 4 servings

Calories: 336; Fat: 6g (15% fat); Cholesterol: 44mg; Carbohydrate: 46g; Dietary Fiber: 5g; Protein: 30g; Sodium: 2170mg

BrandyH20

bump

MandiG82

Chicken (or venison) sausage and apple skillet

6 (3 oz) chicken and apple sausages such as Al Fresco ( I used venison)
1 small onion, thinly sliced
3 McIntosh apples, each cut into 12 wedges
1/4 cup apple juice
1/4 cup water
1 1/2 teaspoons chopped fresh thyme

1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add sausages. Cook until done. Remove from pan. Cut each link into 4 diagonal slices. Keep warm.
2. Reheat pan over medium-high heat. Add onion; saute 5 minutes until lightly browned. Add apple; saute 2 minutes. Add sausages and remaining 3 ingredients; simmer 2 minutes or until liquid evaporates

Yield: 6 servings

Serve with 1/2 cup mashed sweet potatoes for total point value of 5

173 calories
5.7g fat
14.3g protein
17.1g carb
2.7g fiber
66mg cholesterol
1.3mg iron
435 mg sodium
4mg Calc

aubraann03

These all sound so great!

VICKYORTIZ

TWO POUNDS CHOPPED SHRIMP
THE JUICE OF 10 LEMONS
4 CHOPPED MEDIUM SIZE TOMATOES
1 MEDIUM PURPLE ONION
1 BUNCH OF CHOPPED CILANTRO
4 SERRANO PEPPERS CHOPPED
SALT AND PEPPER

MARINATE THE SHRIMP ALONE IN THE LEMON JUICE AND STORE IN AN AIRTIGHT CONTAINER OVERNIGHT. ADD ALL THE CHOPPED INGREDIENTS THE NEXT DAY AND ALLOW TO MARINATE FOR A COUPLE MORE HOURS. SERVE IT ON A TOSTADA OR NOT.

Brianne298

These are both from SP

Crustless Spinach, Onion and Feta Quiche

Ingredients

1 medium onion, diced
6-oz fresh baby spinach
2 large eggs
1/2 cup egg beaters (liquid substitute)
1/2 cup all purpose flour
1/2 tsp baking powder
1/4 tsp salt
pinch cayenne pepper
1 1/3 cups non fat milk
1/2 cup feta cheese

Directions

1. Preheat oven to 400F.
2. Lightly grease a 10-inch quiche/tart pan (or a pie plate)
3. In a medium frying pan, cook diced onion with a bit of vegetable oil (or cooking spray) over medium-high heat until translucent and tender. Add in fresh spinach and cook until just wilted. Set aside to cool for a few minutes
4. In a large mixing bowl, whisk together eggs, flour, baking powder and salt. Whisk in milk, then stir in spinach-onion mixture.
5. Pour quiche base into prepared pan. Top with feta cheese.
6. Bake for 25 minutes, or until center is set and the outside edge is golden brown. (I had to cook it for over 30 minutes)
Let set for 5 minutes, then slice and serve.

* Servings Per Recipe: 6
* Amount Per Serving
* Calories: 142.0
* Total Fat: 5.5 g
* Cholesterol: 83.3 mg
* Sodium: 248.8 mg
* Total Carbs: 13.5 g
* Dietary Fiber: 2.2 g
* Protein: 10.6 g

I made this tonight and it was REALLY good. When I told DH that I was making it, he said "I hate quiche." He loved it and asked me if it was hard to make. I told him no, and he said "good, then we can have it a lot."

Vegetable Fried Rice

Ingredients

3 cups cooked brown rice
1 10 oz. package frozen mixed vegetables, or 2 cups fresh vegetables, chopped (we use the frozen stir-fry vegetables
1 small onion, finely chopped
2 eggs, lightly beaten (I use Egg Beaters)
2 teaspoons olive oil
3 teaspoons low sodium soy sauce

Directions
1. In a large pan, heat oil on medium-high heat. Add onion and rice. Stir and cook until onion is soft, about 5 minutes.
2. Reduce heat to medium and add vegetables to rice mixture. Cook 2 minutes for frozen vegetables and 5-7 minutes for fresh vegetables.
3. Spread the mixture out to the sides of the pan, leaving space in the middle for the eggs.
4. Add the eggs, and scramble until cooked firm.
5. Mix the eggs with the rice and vegetables, then sprinkle with soy sauce.

Makes 8 servings.
* Amount Per Serving
* Calories: 137.5
* Total Fat: 3.1 g
* Cholesterol: 46.7 mg
* Sodium: 147.3 mg
* Total Carbs: 23.5 g
* Dietary Fiber: 3.0 g
* Protein: 4.5 g

koizumi6

sounds delicious!

redhead91

Wow thank you!!!!

jenttifer

Bump