The best low cal recipes

tiff2275 · June 2011

Hi everyone- I am going to a party on July 14th and I am looking to bring an interesting salad or finger food. Anybody have any ideas or recipes that are low on calories? Thank you all so much in advance. :-)

cmg2008 · June 2011

bump

koizumi6 · June 2011

Sausage and Bean Casserole

YIELD: 8 servings (serving size: about 1 cup)
COURSE: Casseroles, Main Dishes
Ingredients
Cooking spray
1 cup chopped onion (about 1 medium)
1 (16-ounce) package light smoked turkey sausage (such as Hillshire Farm), cut into 1/4-inch-thick slices
2 garlic cloves, minced
1 (14-ounce) can fat-free, less-sodium chicken broth
2 tablespoons brown sugar
2 tablespoons tomato paste
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground black pepper
3 (16-ounce) cans cannellini beans or other white beans, rinsed and drained
1 bay leaf
1/8 teaspoon ground red pepper (optional)
3 (1-ounce) slices white bread
2 tablespoons chopped fresh parsley

Preparation
Preheat oven to 375°.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and turkey sausage to pan; sauté for 5 minutes or until browned. Add garlic, and sauté for 2 minutes. Stir in chicken broth, scraping pan to loosen browned bits. Stir in 2 tablespoons brown sugar, tomato paste, dried thyme, freshly ground black pepper, cannellini beans, and bay leaf. Add ground red pepper, if desired. Bring to a boil; cover, reduce heat, and simmer for 5 minutes. Remove from heat.
Place bread in a food processor, and pulse 10 times or until coarse crumbs measure 1 1/2 cups.
Sprinkle breadcrumbs evenly over bean mixture, and lightly coat with cooking spray. Bake at 375° for 15 minutes or until browned. Discard bay leaf. Sprinkle

Nutritional Information
Amount per serving
Calories: 205
Fat: 3.3g
Protein: 12.1g
Carbohydrate: 30g
Fiber: 4.4g
Sodium: 823mg

koizumi6 · June 2011

Chewy Chocolate-Cherry Cookies

YIELD: 30 cookies (serving size: 1 cookie)

Ingredients
1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup unsweetened cocoa
1/2 teaspoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 cup sugar
1/3 cup butter, softened
1 teaspoon vanilla extract
1 large egg
2/3 cup dried tart cherries
3 tablespoons semisweet chocolate chips
Cooking spray

Preparation
Preheat oven to 350°.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking powder, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat well. With mixer on low speed, gradually add flour mixture. Beat just until combined. Fold in cherries and chocolate chips.
Drop by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes or just until set. Remove from oven; cool on pans 5 minutes. Remove from pans; cool completely

Nutritional Information
Amount per serving
Calories: 80
Fat: 2.7g
Protein: 1.1g
Carbohydrate: 13.4g
Fiber: 0.8g
Sodium: 56mg

koizumi6 · June 2011

Orzo Salad

YIELD: 8 servings (serving size: 1/2 cup)
COURSE: Salads
Ingredients
3 cups hot cooked orzo (about 1 1/2 cups uncooked rice-shaped pasta)
1 cup frozen green peas, thawed
3/4 cup (3 ounces) crumbled feta cheese
1/4 cup chopped parsley
3 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 garlic clove, minced

Preparation
Combine all the ingredients in a large bowl, and toss well to coat. Cover bowl and chill for 1 hour

Nutritional Information
Amount per serving
Calories: 213
Fat: 6.4g
Protein: 7.4g
Carbohydrate: 31.3g
Fiber: 2.1g
Sodium: 305mg

koizumi6 · June 2011

Peppery Chicken Pasta Salad
YIELD: 6 servings (serving size: 1 2/3 cups

Salad:
3 cups uncooked farfalle (about 8 ounces uncooked bow tie pasta)
2 cups (1-inch) cut green beans (about 1/2 pound)
2 cups chopped skinless, boneless rotisserie chicken breast meat
2/3 cup (1/8-inch-thick) diagonally cut celery
1 red bell pepper, chopped
1/2 small red onion, thinly sliced
Dressing:
2 tablespoons water
3 tablespoons light mayonnaise
4 teaspoons fresh lemon juice
4 teaspoons commercial pesto
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt

Preparation
To prepare salad, cook pasta in boiling water 11 minutes or until al dente. Add green beans during final 5 minutes of cooking. Drain and rinse pasta mixture under cold water. Place pasta mixture, chicken, celery, bell pepper, and onion in a large bowl; toss gently to combine.
To prepare dressing, combine 2 tablespoons water and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture, tossing gently to coat.

Nutritional Information
Amount per serving
Calories: 279
Fat: 6.3g
Protein: 21.1g
Carbohydrate: 34g
Fiber: 3.5g
Sodium: 232mg

koizumi6 · June 2011

Chicken-Pasta Salad

YIELD: 7 servings (serving size: 1 cup)
COURSE: Main Dishes, Salads
Ingredients
2 cups cooked small seashell pasta (about 1 cup uncooked pasta)
1 1/2 cups cubed cooked chicken breast (about 6 ounces)
1 cup diced red bell pepper
1 cup shredded yellow squash (about 1 medium)
1/2 cup sliced carrot
1/2 cup sliced green onions
1/2 cup fresh corn kernels (about 1 ear)
1/2 cup frozen green peas, thawed
1 (15-ounce) can black beans, rinsed and drained
1/4 cup rice vinegar
3 tablespoons olive oil
2 teaspoons Dijon mustard
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon hot sauce

Preparation
Combine the first 9 ingredients in a large bowl. Combine rice vinegar and remaining ingredients in a small bowl; stir well with a whisk. Pour vinegar mixture over chicken mixture, and toss gently to coat. Serve at room temperature or chilled

Nutritional Information
Amount per serving
Calories: 229
Fat: 7.5g
Protein: 14.1g
Carbohydrate: 26.6g
Fiber: 3.5g
Sodium: 219mg

koizumi6 · June 2011

Stuffed Mushrooms

YIELD: 6 servings (serving size: 4 mushrooms)
COURSE: Appetizers, Hors d'Oeuvres
Ingredients
1 tablespoon butter
1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
2 garlic cloves, minced
2/3 cup fat-free cottage cheese
2 teaspoons Worcestershire sauce
1/3 cup Italian-seasoned breadcrumbs
24 button mushroom caps
Cooking spray
1/2 teaspoon paprika
3 tablespoons grated fresh Parmesan cheese

Preparation
Preheat oven to 350°.
Melt butter in a nonstick skillet over medium-high heat. Add onion, bell pepper, and garlic; sauté 5 minutes or until tender. Stir in cottage cheese and Worcestershire sauce, stirring until cheese melts. Remove from heat; stir in breadcrumbs. (Mixture will be thick.) Spoon mixture evenly into mushroom caps.
Place the mushroom caps in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle mushrooms evenly with paprika. Bake at 350° for 20 minutes or until tender. Sprinkle with Parmesan cheese

Nutritional Information
Amount per serving
Calories: 104
Fat: 3.4g
Protein: 8.2g
Carbohydrate: 11.4g
Fiber: 1.7g
Sodium: 358mg

koizumi6 · June 2011

Cheesy Zucchini Bites

Ingredients

5 medium zucchini (about 6 inches long)
4 ounces blue cheese, crumbled
3 tablespoons grated Parmesan cheese
1 teaspoon dried basil
1/8 teaspoon pepper
1 pint cherry tomatoes, thinly sliced

How to make it
Cut zucchini into 3/4-inch slices. Using a melon baller or small spoon, scoop out the insides and discard, leaving the bottom intact. Place zucchini on an ungreased baking sheet; spoon 1/2teaspoon crumbled blue cheese into each.
Combine the Parmesan cheese, basil, and pepper; sprinkle half over blue cheese. Top each with a tomato slice; sprinkle with the remaining Parmesan mixture. Bake at 400°F until cheese is melted, 5-7 minutes. Serve warm.

Makes 35 appetizers.

Nutritional Information(per serving)

Calories: 19
Fat: 1g
Saturated Fat: 1g
Cholesterol: 3mg
Sodium: 58mg
Carbs: 1g
Protein: 1g
Fiber: 0g

koizumi6 · June 2011

Warm Artichoke and Bean Dip

Ingredients

1 can (19 or 15 ounces) cannellini (white kidney) beans, drained and rinsed
1 can (14 ounces) artichoke hearts, drained and rinsed
3 garlic cloves, finely chopped
1 tablespoon reduced-fat mayonnaise
Pinch of cayenne pepper
Freshly ground black pepper to taste
2/3 cup plus 2 tablespoons grated Parmesan cheese
1/4 cup chopped fresh parsley
1 teaspoon freshly grated lemon zest

How to make it 35 minutes
Preheat the oven to 400°F . Coat a 2- to 3-cup baking dish with nonstick spray.
Place the beans, artichoke hearts, garlic, mayonnaise, cayenne pepper and black pepper in a food processor. Process until almost smooth, stopping to scrape down the sides of the processor bowl once or twice. Transfer to a medium bowl. Site in 2/3 cup of the Parmesan, parsley and lemon zest. Scrape into the baking dish and smooth with a spatula. Sprinkle with the remianing 2 tablespoons of Parmesan
Bake the dip, uncovered, for 20–25 minutes or until it is heated through. Serve warm. One serving 1/4 cup.

Nutritional Information(per serving)

Calories: 116
Fat: 3g
Saturated Fat: 2g
Cholesterol: 7mg
Sodium: 517mg
Carbs: 16g
Protein: 7g
Fiber: 5g

koizumi6 · June 2011

3 medium tomatoes, seeded and chopped
1 can (15 ounces) black beans, rinsed and drained
3/4 cup fresh or frozen corn
1/2 cup finely chopped red onion
1/2 cup chopped roasted red pepper
1 jalapeno pepper, finely chopped*
2 tablespoons minced fresh cilantro or parsley
1/4 cup lime juice
1 garlic clove, minced
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
Baked tortilla chips

How to make it
In a large bowl, combine the first 13 ingredients. Cover and refrigerate for at least 2 hours before serving. Serve with tortilla chips. Yield: 4 cups.

Nutritional Information(per serving)

Calories: 80
Fat: 1g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 318mg
Carbs: 15g
Protein: 4g
Fiber: 4g

koizumi6 · June 2011

Fava, Sweet Pea, and Sugar Snap Salad

YIELD: 8 servings (serving size: 1/2 cup)
COURSE: Salads
Ingredients
4 pounds unshelled fava beans (about 2 cups shelled)
2 cups sugar snap peas, trimmed
1 cup shelled green peas (about 1 pound unshelled)
1/4 cup thinly sliced fresh mint
2 ounces prosciutto, thinly sliced (about 1/2 cup)
3 tablespoons red wine vinegar
1 tablespoon extravirgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation
Remove beans from pods; discard pods. Cook beans and snap peas in boiling water 1 minute or until snap peas are crisp-tender. Remove beans and snap peas with a slotted spoon. Plunge beans and snap peas into ice water; drain. Remove tough outer skins from beans; discard skins.
Combine beans, snap peas, green peas, mint, and prosciutto in a large bowl. Combine vinegar and remaining ingredients in a small bowl; stir with a whisk. Pour over bean mixture, and toss well

Nutritional Information
Amount per serving
Calories: 99
Fat: 3.2g
Protein: 6.6g
Carbohydrate: 11.7g
Fiber: 4g
Sodium: 267mg

pixieofdoom · June 2011

these are great thanks!

Monica_in_MO · June 2011

Bump

jajbharper · June 2011

BUMP!! Thanks so much for all of these!!

DiarrahW · June 2011

bump

RyeLite · June 2011

Hungarian Goulash....

2lbs Chicken Breast
1 Tomato
1 Onion
1 Green Pepper
(Paprikia, Salt and Pepper)

Optional:
Sour Cream
Carrots
Green Breans
Wheat Pasta
Potatos
Beef, Veal.
Or in other words whatever floats your boat...

Step 1: Brown the Onions
Step 2: Add Chicken so it trunes White on Both Sides (add paprika, salt, and pepper for taste)
Step 3: Add Sliced Pepers and Tomoatoes....NO WATER!!!!!
Step 4: lower heat to Low. and Stir every 30 minutes for 2 hours.
The Veggies get all wattery and create an awsome broth. The Chicken gets nice and tendor. NOW you can eat it like this or you can start building it

Optional Step 5: Add 4 oz Sour Cream to the Broth, add nice flavor as well as color...
Optional Step 6: Cook Carrots and String beans seperatly...Cook Pasta or Potatoes Seperatly.

To serve: Add pasta to a bowl or plate. Add the Stew to the pasta, and top with carrots and string beans.

YUMMMMYYYY and Very Very Healthy....

You can add this to any pasta, even Rice, or Potato chucks... Sometimes when i get sick of chicken, i substitue the check with Stew Beef or Veal. It takes a bit longer (3 - 3.5 hours) but its pretty good....

cln714 · June 2011

bump. Great recipes!!

irishwitch · June 2011

Bump....

Thank you so much for taking the time to put all these recipes together. I totally needed an idea for dinner tonight and now i have so many i have to pick just one. For tonight anyways.

Jazzy_Maria · June 2011

how many servings is this?

Bella0608 · June 2011

tomato and thyme cod!!! yum

ingredients
1 tbsp olive oil
1 onion , chopped
400g can chopped tomatoes
1 heaped tsp light, soft brown sugar
few sprigs thyme , leaves stripped
1 tbsp soy sauce
4 cod
serves 4

1.Heat the oil in a frying pan, add the onion, then fry for 5-8 mins until lightly browned. Stir in the tomatoes, sugar, thyme and soy, then bring to the boil.
2.Simmer 5 mins, then slip the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily. Serve with baked or steamed potatoes

Per serving172 kcalories, protein 27g, carbohydrate 7g, fat 4 g, saturated fat 1g, fibre 1g, sugar 6g, salt 1.11 g

bzmom · June 2011

bump:happy:

jerseyb0mbshellx3 · June 2011

does anyone have any low cal chinese food ??

jerseyb0mbshellx3 · June 2011

does anyone have any low cal chinese food ??

jerseyb0mbshellx3 · June 2011

does anyone have any low cal chinese food ??

koizumi6 · June 2011

Summer Squash and Corn Chowder

YIELD: 4 servings
TOTAL: 40 MINUTES

Ingredients
2 slices applewood-smoked bacon
3/4 cup sliced green onions, divided
1/4 cup chopped celery
1 pound yellow summer squash, chopped
1 pound frozen white and yellow baby corn kernels, thawed and divided
2 1/4 cups 1% low-fat milk, divided
1 teaspoon chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon salt
1/4 cup (1 ounce) shredded extra-sharp cheddar cheese

Preparation
1. Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Crumble bacon, and set aside. Add 1/2 cup onions, celery, and squash to drippings in pan; sauté 8 minutes or until vegetables are tender.
2. Reserve 1 cup corn; set aside. Place the remaining corn and 1 cup milk in a blender; process until smooth. Add remaining 1 1/4 cups milk, thyme, 1/2 teaspoon salt, and pepper to blender; process just until combined. Add pureed mixture and reserved 1 cup corn to pan. Reduce heat to medium; cook 5 minutes or until thoroughly heated, stirring constantly. Stir in 1/8 teaspoon salt. Ladle about 1 1/2 cups soup into each of 4 bowls; top each serving with about 1 tablespoon bacon, 1 tablespoon remaining onions, and 1 tablespoon cheese.

Nutritional Information
Amount per serving
Calories: 285
Fat: 9.4g
Protein: 13.3g
Carbohydrate: 37.8g
Fiber: 5.4g
Sodium: 605mg

koizumi6 · June 2011

8 servings

ACook42 · June 2011

I LOVE General Tso's Chicken.....But I read recipes like I read science fiction.. I get all the way through it and I say "Well THAT is never gonna happen"

Thanks for the recipe though, maybe I will try it. Getting all the ingedients is the thing I have to work on.

koizumi6 · June 2011

Chinese-Style Stove-Top Pot Roast with Noodles

YIELD: 8 servings

Ingredients
4 teaspoons peanut oil, divided
1 (2 1/2-pound) sirloin tip roast, trimmed
1 teaspoon Chinese five-spice powder
1/4 teaspoon kosher salt
5 cups fat-free, less-sodium beef broth
1/2 cup dry sherry
1/4 cup thinly sliced peeled fresh ginger
3 tablespoons low-sodium soy sauce
1/4 teaspoon crushed red pepper
4 garlic cloves, crushed
3 star anise
2 cups sliced shiitake mushroom caps
2 cups (2-inch) julienne-cut carrot (about 2 large)
4 baby bok choy, halved lengthwise (about 1 3/4 pounds)
12 ounces fresh uncooked Chinese egg noodles
1/4 cup thinly sliced green onions

Preparation
Heat 2 teaspoons oil in a large Dutch oven over medium-high heat. Sprinkle roast evenly with five-spice powder and salt. Add meat to pan; cook 5 minutes, turning to brown on all sides. Add broth and next 6 ingredients (through star anise) to pan; bring to a simmer. Cover, reduced heat, and simmer 3 1/2 hours or until meat is tender. Remove meat from pan. Cover and keep warm.
Strain cooking liquid through a sieve over a bowl; discard solids. Heat the remaining 2 teaspoons oil in pan over medium-high heat. Add mushrooms and carrot to pan; sauté 5 minutes. Add bok choy and 4 cups reserved cooking liquid to pan. Cover and cook 5 minutes or until bok choy is tender.
Cook noodles according to package directions, omitting salt and fat. Drain. Divide noodles evenly among 8 bowls. Shred the meat with 2 forks; arrange 3 ounces meat over each serving. Top each serving with 2 tablespoons vegetable mixture and 1/2 cup broth. Place 1 bok choy half on each serving; sprinkle each serving with 1 1/2 teaspoons green onions

Nutritional Information
Amount per serving
Calories: 414
Fat: 14.2g
Protein: 40.1g
Carbohydrate: 29.8g
Fiber: 3.1g
Cholesterol: 82mg
Sodium: 846mg

koizumi6 · June 2011

Chinese Chicken and Mushroom Lettuce Cups

YIELD: 8 servings (serving size: 3 cups)

Ingredients
1 teaspoon sesame oil
3 garlic cloves, minced
3 cups minced cremini mushrooms (about 8 ounces)
1 cup minced shiitake mushroom caps (about 2 1/2 ounces)
1 pound ground chicken breast
3 cups shredded napa (Chinese) cabbage
1/4 teaspoon kosher salt
1/8 teaspoon crushed red pepper
1 (8-ounce) can whole water chestnuts, drained and minced
1 cup minced green onions
2 tablespoons oyster sauce
2 tablespoons low-sodium soy sauce
1/4 cup chopped fresh cilantro
24 Boston lettuce leaves

Preparation
Heat 1 teaspoon sesame oil in a large nonstick skillet over medium heat. Add garlic, and cook for 2 minutes. Add cremini and shiitake mushrooms and chicken; cook for 8 minutes, stirring occasionally. Add shredded cabbage, kosher salt, crushed red pepper, and water chestnuts; cook for 5 minutes or until cabbage wilts. Remove from heat, and stir in onions, oyster sauce, and soy sauce. Cool completely. Place mixture in an airtight container or heavy-duty zip-top plastic bag; freeze.
Thaw chicken mixture overnight in refrigerator or microwave at MEDIUM for 10 minutes. Bring to room temperature, or microwave at HIGH until warm, if desired. Stir in cilantro. Spoon about 3 tablespoons chicken mixture into each lettuce leaf with a slotted spoon

Nutritional Information
Amount per serving
Calories: 103
Fat: 1.5g
Protein: 15.3g
Carbohydrate: 7.4g
Fiber: 2.3g
Sodium: 270mg

The best low cal recipes

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