The best low cal recipes

el_crtss

awesome recipes! thanks!

atlantos21

Thank you!

koizumi6

Indian-Spiced Eggplant & Cauliflower Stew (Vegan)

INGREDIENTS
2 tablespoons curry powder, preferably hot Madras (see Note)
1 teaspoon garam masala, (see Tip)
1 teaspoon mustard seeds
2 tablespoons canola oil
1 large onion, sliced
2 cloves garlic, minced
1 teaspoon finely grated fresh ginger
3/4 teaspoon salt
1 1-pound eggplant, cut into 1-inch chunks
3 cups cauliflower florets
1 15-ounce can diced tomatoes
1 15-ounce can chickpeas, rinsed
1/2 cup water
1/2 cup nonfat plain yogurt, (optional)

PREPARATION
Heat a Dutch oven over medium heat. Add curry powder, garam masala and mustard seeds and toast, stirring, until the spices begin to darken, about 1 minute. Transfer to a small bowl.
Add oil, onion, garlic, ginger and salt to the pot and cook, stirring, until softened, 3 to 4 minutes. Stir in eggplant, cauliflower, tomatoes, chickpeas, water and the reserved spices. Bring to a simmer. Cover, reduce heat and cook, stirring occasionally, until the vegetables are tender, 15 to 20 minutes. Top each serving with a dollop of yogurt, if desired.

NUTRITION
Per serving: 198 calories; 6 g fat ( 1 g sat , 3 g mono ); 0 mg cholesterol; 31 g carbohydrates; 6 g protein; 8 g fiber; 605 mg sodium; 358 mg potassium.

koizumi6

Savory Orange-Roasted Tofu & Asparagus (Vegan, Low carb)

INGREDIENTS
1 14-ounce package extra-firm water-packed tofu, rinsed
2 tablespoons red miso, (see Ingredient Note), divided
2 tablespoons balsamic vinegar, divided
4 teaspoons extra-virgin olive oil, divided
1 pound asparagus, trimmed and cut into 1-inch pieces
3 tablespoons chopped fresh basil
1 teaspoon freshly grated orange zest
1/4 cup orange juice
1/4 teaspoon salt

PREPARATION
Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking sheet. Roast for 15 minutes. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons oil, basil, orange zest and juice, and salt in the large bowl until smooth. Toss the roasted tofu and asparagus with the sauce and serve.

NUTRITION
Per serving: 152 calories; 9 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 10 g protein; 4 g fiber; 482 mg sodium; 319 mg potassium.

koizumi6

Quinoa & Smoked Tofu Salad (vegan)

INGREDIENTS
2 cups water
3/4 teaspoon salt, divided
1 cup quinoa, rinsed well
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 small cloves garlic, minced
1/4 teaspoon freshly ground pepper
1 6- or 8-ounce package baked smoked tofu, diced
1 small yellow bell pepper, diced
1 cup grape tomatoes, halved
1 cup diced cucumber
1/2 cup chopped fresh parsley
1/2 cup chopped fresh mint

PREPARATION
Bring water and 1/2 teaspoon salt to a boil in a medium saucepan. Add quinoa and return to a boil. Reduce to a simmer, cover and cook until the water has been absorbed, 15 to 20 minutes. Spread the quinoa on a baking sheet to cool for 10 minutes.
Meanwhile, whisk lemon juice, oil, garlic, the remaining 1/4 teaspoon salt and pepper in a large bowl. Add the cooled quinoa, tofu, bell pepper, tomatoes, cucumber, parsley and mint; toss well to combine.

NUTRITION- 6 servings 1 1/3 cup each
Per serving: 228 calories; 10 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 9 g protein; 4 g fiber; 376 mg sodium; 418 mg potassium.

koizumi6

Cheddar Cauliflower Soup (vegetarian, low carb)

INGREDIENTS
2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (from 1 medium head)
2 1/2 cups low-fat milk, divided
2 cups water
1 bay leaf
1 teaspoon salt
1/2 teaspoon white or black pepper
3 tablespoons all-purpose flour
1 1/2 cups shredded extra-sharp Cheddar cheese
1 tablespoon lemon juice

PREPARATION
Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

NUTRITION- 8 servings, 1 cup each
Per serving: 186 calories; 11 g fat ( 5 g sat , 3 g mono ); 27 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.

koizumi6

Vegetarian Tortilla Soup

INGREDIENTS
3 large dried pasilla (negro), ancho or New Mexico chiles (see Note)
1 15-ounce can diced tomatoes, preferably fire-roasted
2 tablespoons plus 2 teaspoons canola oil or extra-virgin olive oil, divided
1 medium white onion, sliced 1/4 inch thick
3 cloves garlic, peeled
4 cups vegetable broth or “no-chicken” broth
4 cups water
1 large sprig epazote (optional)
1 14-ounce package extra-firm tofu
4 cups chopped chard, spinach or kale leaves
1/4-1/2 teaspoon salt
1 ripe large avocado, cut into 1/4-inch cubes
2 cups roughly broken tortilla chips
3/4 cup shredded Mexican melting cheese, such as Chihuahua or asadero, or Monterey Jack or mild Cheddar (optional)
1 large lime, cut into 6 wedges

PREPARATION
Holding the chiles one at a time with metal tongs, quickly toast them by turning them an inch or two above an open flame for a few seconds until the aroma fills the kitchen. (Alternatively, toast chiles in a dry pan over medium heat, pressing them flat for a few seconds then flipping them over and pressing again.)
When cool enough to handle, stem and seed the chiles, break them into pieces and put them in a blender along with tomatoes and their juice. (A food processor will work, though it won’t completely puree the chiles.)
Heat 2 tablespoons oil in a Dutch oven over medium heat. Add onion and garlic and cook, stirring frequently, until golden, 6 to 9 minutes. Scoop up the onion and garlic with a slotted spoon and transfer to the blender with the tomato mixture. Process until smooth.
Return the pot to medium heat. When quite hot, add the puree and stir nearly constantly until thickened to the consistency of tomato paste, about 6 minutes. Add broth, water and epazote (if using). Bring to a boil, then adjust heat to maintain a simmer.
Drain tofu, rinse and pat dry; cut into 1/2- to 3/4-inch cubes. Heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Add the tofu and cook in a single layer, stirring every 2 to 3 minutes, until beginning to brown, 6 to 8 minutes total. Add the tofu to the soup and simmer for 30 minutes.
Add chard (or spinach or kale) to the soup and season with salt to taste, depending on the saltiness of the broth. Cook, stirring, until the greens are wilted, about 2 minutes, depending on the type of greens.
Ladle the soup into 8 soup bowls. Divide avocado, tortilla chips and cheese (if using) among the bowls. Serve warm, with lime wedges.

NUTRITION- 8 servings, 1 cup each
Per serving: 208 calories; 13 g fat ( 2 g sat , 5 g mono ); 0 mg cholesterol; 18 g carbohydrates; 0 g added sugars; 7 g protein; 5 g fiber; 545 mg sodium; 400 mg potassium.

koizumi6

Tortellini & Zucchini Soup (vegetarian)

INGREDIENTS
2 tablespoons extra-virgin olive oil
2 large carrots, finely chopped
1 large onion, diced
2 tablespoons minced garlic
1 teaspoon chopped fresh rosemary
2 14-ounce cans vegetable broth
2 medium zucchini, diced
9 ounces (about 2 cups) fresh or frozen tortellini, preferably spinach-&-cheese
4 plum tomatoes, diced
2 tablespoons red-wine vinegar

PREPARATION
Heat oil in a Dutch oven over medium heat. Add carrots and onion; stir, cover and cook, stirring occasionally, until the onion is soft and just beginning to brown, 6 to 7 minutes. Stir in garlic and rosemary and cook, stirring often, until fragrant, about 1 minute.
Stir in broth and zucchini; bring to a boil. Reduce heat to a simmer and cook, stirring occasionally, until the zucchini is beginning to soften, about 3 minutes. Add tortellini and tomatoes and simmer until the tortellini are plump and the tomatoes are beginning to break down, 6 to 10 minutes. Stir vinegar into the hot soup just before serving.

NUTRITION 6 servings, 1 1/2 cup each
Per serving: 203 calories; 8 g fat ( 2 g sat , 4 g mono ); 10 mg cholesterol; 28 g carbohydrates; 7 g protein; 4 g fiber; 386 mg sodium; 400 mg potassium.

koizumi6

Weight Watchers Chicken Pot Pie

ingredients:
Servings: 4-6
1 cup Bisquick reduced-fat baking mix
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed vegetables
2 cups cooked chicken breasts, chopped
2 (10 3/4 ounce) cans reduced-fat reduced-sodium condensed cream of mushroom soup


1 Preheat oven to 400.
2 Spray 8x8 casserole dish with cooking spray.
3 Mix together veggies, chicken and soup. Pour into casserole dish.
4 In another bowl, mix bisquick, milk, and egg. Pour over top of chicken mixture.
5 Bake for 30 minutes, or until crust is golden.

6 servings=4.5 points.
4 servings=6.5 points

koizumi6

Eggplant Parmigiana - Weight Watchers

ingredients:
Servings: 4
cooking spray (1 spray)
1/3 cup Italian seasoned breadcrumbs
1 tablespoon grated parmesan cheese
1 teaspoon italian seasoning
1/4 teaspoon garlic powder
1 medium raw eggplant
2 large egg whites, lightly beaten
1 1/2 cups canned tomato sauce
1/2 cup part-skim mozzarella cheese, shredded

1 Preheat oven to 350°F Coat a 9 X 13-inch baking dish with cooking spray; set aside.
2 Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends; slice eggplant into 1/2-inch-thick slices.
3 Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 to 25 minutes, flipping once.
4 Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.

Calories 187.1
Total Fat 5.9 g
Sodium 881.9 mg
Total Carbohydrate 22.5 g
Dietary Fiber 6.5 g
Protein 13.1 g

koizumi6

Weight Watcher Quick & Easy Salisbury Steak

Ingredients:
Servings:4
1 lb extra lean ground beef
1/4 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
8 ounces mushrooms, sliced
1/4 cup onion, minced
1 teaspoon dried thyme
2 tablespoons dry sherry or 2 tablespoons white wine
1 (12 ounce) jar fat-free beef gravy

1 Combine ground beef, garlic powder, salt and pepper, and mix well. Shape into 4 half-inch thick patties.
2 Coat a large non-stick skillet with cooking spray, place over medium heat until hot. Add patties, cook 4 min per side or until they reach desired doneness. Remove from the skillet and set aside.
3 Increase heat to medium-high, add mushrooms, onion and thyme to skillet, saute 3 minutes. Add sherry, saute 1 minute. Stir in gravy, return patties to skillet. Cook 2 minutes or until heated through.
4 Serve with a steamed veggie.

Amount Per Serving
Calories 249.5
Total Fat 7.9 g
Sodium 774.5 mg
Total Carbohydrate 8.3 g
Dietary Fiber 1.2 g
Sugars 2.0 g
Protein 29.4 g

koizumi6

Roasted Chickpea Snack

Gina's Weight Watcher Recipes (skinnytaste.com)

Servings: 3 servings • Size: 5 oz • Old Points: 2 pts • Points+: 4 pts
Calories: 149.4 • Fat: 3.4 g • Carb: 29.2 g • Fiber: 10.5 g • Protein: 7.5 g

15 oz can chickpeas, drained
olive oil spray
salt
1 tsp chili pepper powder (to taste)
1 tsp cumin
1 tsp paprika
1 tsp coriander
1 tsp curry powder
1 tsp garlic powder

Preheat oven to 375°. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed.

Arrange on a baking sheet in a single layer and roast for about 30-35 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don't burn. They will be golden brown and crunchy on the inside when done, not moist.

In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil spray. Immediately toss with spices while hot. Eat at room temperature.

koizumi6

Grilled Chicken Bruschetta (low carb)
Gina's Weight Watcher Recipes (skinnytaste.com)

Servings: 4 • Serving Size: 4 oz chicken + tomatoes • Old Points: 5 pts • Points+: 6
Calories: 236.8 • Fat: 8.5 g • Protein: 32.4 g • Carb: 6.8 g • Fiber: 1.3 g • Sugar: 0.5 g
Sodium: 182.9 mg (without the salt)

Ingredients:
3 medium vine ripe tomatoes
2 small cloves garlic, minced
1/4 cup chopped red onion
2 tbsp fresh basil leaves, chopped
1 tbsp extra virgin oil
1 tbsp balsamic vinegar
kosher salt and fresh cracked pepper to taste
3 oz part skim mozzarella, diced
1.25 lbs (8 thin sliced) chicken cutlets

Combine onion, olive oil, balsamic, salt and pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight. Toss in the cheese when ready to serve.
Season chicken with salt and fresh pepper. Grill the chicken cutlets on your indoor or outdoor grill, top with bruschetta and serve.

koizumi6

Thai Coconut Curry Shrimp

Gina's Weight Watcher Recipes (skinnytaste.com)
Servings: 4 • Serving Size: 1/4th • Old Points: 3 pts • Points+: 4 pts
Calories: 146.1 • Fat: 6.1g • Protein: 19 g • Carb: 2.6 g • Fiber: 0.4 g

1 tsp oil
4 scallions, whites and greens separated, chopped
1 tbsp Thai red curry paste
2 cloves garlic, minced
1 lb shrimp, peeled and deveined
6 oz light coconut milk
2 tsp fish sauce
1/4 cup fresh cilantro, chopped
salt to taste
In a large nonstick skillet, heat oil on medium-high. Add scallion whites and red curry paste and sauté one minute. Add shrimp and garlic, season with salt and cook about 2-3 minutes. Add coconut milk, fish sauce and mix well. Simmer about 2-3 minutes, until shrimp is cooked through. Remove from heat, mix in scallion greens and cilantro. Serve over rice and enjoy!

koizumi6

Oven Roasted Cauliflower

Gina's Weight Watcher Recipes
Servings: 6 • Serving Size: 1 cup • Old Points: 3 pts • Points+: 3 pts
Calories: 126 • Fat: 10.5 g • Carbs: 5.9 g • Fiber: 2.5 g • Sugar: 0 • Protein: 2.8 g

6 cups uncooked cauliflower florets (about 1 large) cut small
3 garlic cloves, chopped
1/4 cup olive oil
kosher salt and fresh pepper
juice of 1/4 lemon
1/4 cup Parmigiano Reggiano, freshly grated

Preheat oven to 450°F.

Combine cauliflower, olive oil, lemon juice, garlic, salt and pepper well so all the florets are coated and seasoned. Place in a large shallow roasting pan and place in the center of the oven.

Roast for about 25-35 munites, turning florets occasionally so they are evenly cooked. Remove from oven and top with Parmigiano Reggiano and additional salt and pepper if needed.

anna_b1

Oh my gosh! This is a feast for the senses! Thanks so much for sharing!

ElizabethRN59

bump

bkelley32148

bump

jbond80

you have amazing reciepes girl. yum. :flowerforyou:

sms9497

yum - lots of great ideas