The best low cal recipes

shawnae2

bumb awesome

msmonique95

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koizumi6

Zucchini Rice Casserole
12 servings, about 1 cup each

INGREDIENTS
1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini , and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoons all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese , (Neufchâtel)
1/4 cup chopped pickled jalapeños

Preheat oven to 375°F.
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Per serving: 248 calories; 9 g fat ( 5 g sat , 1 g mono ); 34 mg cholesterol; 29 g carbohydrates; 13 g protein; 2 g fiber; 491 mg sodium; 273 mg potassium.

koizumi6

Chilaquiles Casserole
10 servings

INGREDIENTS
1 tablespoon canola oil
1 medium onion, diced
1 medium zucchini, grated
1 19-ounce can black beans, rinsed
1 14-ounce can diced tomatoes, drained
1 1/2 cups corn, frozen (thawed) or fresh
1 teaspoon ground cumin
1/2 teaspoon salt
12 corn tortillas, quartered
1 19-ounce can mild red or green enchilada sauce
1 1/4 cups shredded reduced-fat Cheddar cheese

Preheat oven to 400°F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until starting to brown, about 5 minutes. Stir in zucchini, beans, tomatoes, corn, cumin and salt and cook, stirring occasionally, until the vegetables are heated through, about 3 minutes.
Scatter half the tortilla pieces in the pan. Top with half the vegetable mixture, half the enchilada sauce and half the cheese. Repeat with one more layer of tortillas, vegetables, sauce and cheese. Cover with foil.
Bake the casserole for 15 minutes. Remove the foil and continue baking until the casserole is bubbling around the edges and the cheese is melted, about 10 minutes more.

Per serving: 243 calories; 10 g fat ( 5 g sat , 4 g mono ); 23 mg cholesterol; 30 g carbohydrates; 9 g protein; 5 g fiber; 338 mg sodium; 267 mg potassium.

koizumi6

Buffalo Chicken Casserole
8 servings

12 ounces whole-wheat elbow noodles
2 tablespoons canola oil
3 medium carrots, sliced
3 medium stalks celery, sliced
1 large onion, chopped
1 tablespoon minced garlic
2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/3 cup cornstarch
4 cups low-fat milk
1/8 teaspoon salt
5 tablespoons hot sauce, preferably Frank’s RedHot
3/4 cup crumbled blue cheese (about 4 ounces)

Preheat oven to 400°F.
Bring a Dutch oven of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside.
Heat oil in the pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes. Add chicken and cook until no longer pink on the outside, 5 to 7 minutes. Whisk cornstarch and milk in a medium bowl; add to the pot along with salt. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce.
Spread the noodles in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the chicken mixture; sprinkle with blue cheese.
Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.

Per serving: 441 calories; 12 g fat ( 5 g sat , 5 g mono ); 79 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 37 g protein; 5 g fiber; 671 mg sodium; 619 mg potassium.

koizumi6

Loaded Twice-Baked Potatoes

INGREDIENTS
4 medium russet potatoes
8 ounces 90%-lean ground beef, (see Variation)
1 cup broccoli florets, finely chopped
1 cup water
1 cup shredded reduced-fat Cheddar cheese, divided
1/2 cup reduced-fat sour cream
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
3 scallions, sliced

Pierce potatoes all over with a fork. Place in the microwave and cook on Medium, turning once or twice, until the potatoes are soft, about 20 minutes. (Or use the “potato setting” on your microwave and cook according to the manufacturer’s directions.)
Meanwhile, brown meat in a large skillet over medium-high heat, stirring often, about 3 minutes. Transfer to a large bowl. Increase heat to high, add broccoli and water to the pan, cover, and cook until tender, 4 to 5 minutes. Drain the broccoli; add to the meat.
Carefully cut off the top third of the cooked potatoes; reserve the tops for another use. Scoop out the insides into a medium bowl. Place the potato shells in a small baking dish. Add 1/2 cup Cheddar, sour cream, salt and pepper to the potato insides and mash with a fork or potato masher. Add scallions and the potato mixture to the broccoli and meat; stir to combine.
Evenly divide the potato mixture among the potato shells and top with the remaining 1/2 cup cheese. Microwave on High until the filling is hot and the cheese is melted, 2 to 4 minutes.

Per serving: 274 calories; 10 g fat ( 5 g sat , 4 g mono ); 52 mg cholesterol; 24 g carbohydrates; 22 g protein; 2 g fiber; 514 mg sodium; 740 mg potassium.

koizumi6

Meatloaf
10 servings

INGREDIENTS
1 cup dried mushrooms, such as shiitake, porcini or chanterelle
1 cup bulgur, (see Ingredient Note)
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 15-ounce can diced tomatoes, drained
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds 90%-lean ground beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt

Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.
Preheat oven to 350°F. Coat a baking sheet with cooking spray.
Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.
Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.
Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Per serving: 313 calories; 10 g fat ( 3 g sat , 4 g mono ); 66 mg cholesterol; 32 g carbohydrates; 24 g protein; 6 g fiber; 467 mg sodium; 488 mg potassium.

koizumi6

Swirled Cheesecake Brownies

CHEESECAKE TOPPING
4 ounces reduced-fat cream cheese, (Neufchatel)
1/4 cup sugar
1 large egg
1 tablespoon all-purpose flour
1 tablespoon nonfat plain yogurt
1/2 teaspoon vanilla extract
BROWNIE LAYER
2/3 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1/4 teaspoon salt
1 large egg
2 large egg whites, or 4 teaspoons dried egg whites (see Ingredient note), reconstituted according to package directions
1 1/4 cups packed light brown sugar
1/4 cup canola oil
1/4 cup strong (or prepared instant) coffee, or black tea
2 teaspoons vanilla extract

Preheat oven to 350° F. Coat a 7-by-11-inch brownie pan or baking pan with cooking spray.
To prepare topping: Place cream cheese in a small mixing bowl and beat with an electric mixer until smooth and creamy. Add sugar and beat until smooth. Add egg, flour, yogurt and vanilla; beat until well blended.
To prepare brownie layer: Whisk whole-wheat flour, cocoa and salt in a bowl. Place egg, egg whites and brown sugar in a large bowl and beat with the electric mixer on medium speed until smooth. Add oil, coffee (or tea) and vanilla; beat until well blended. Add the dry ingredients and beat on low speed just until well blended, stopping once to scrape down the sides.
Scrape about half of the brownie batter into the prepared pan. Slowly pour the topping evenly on top. Drop the remaining brownie batter in large dollops over the topping. Draw the tip of a sharp knife or skewer through the two batters to create a swirled effect.
Bake the brownies until the top is just firm to the touch, about 20 minutes. Let cool completely in the pan on a wire rack. Coat a knife with cooking spray and cut into 24 bars.

Per bar: 105 calories; 4 g fat ( 1 g sat , 2 g mono ); 21 mg cholesterol; 16 g carbohydrates; 2 g protein; 1 g fiber; 54 mg sodium; 45 mg potassium.

koizumi6

Cheddar Cauliflower Soup
8 servings (1 cup each)

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

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.

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

Cube Steak with Mushroom-Sherry Sauce
4 servings

4 4-ounce cube steaks
3/4 teaspoon freshly ground pepper, divided
1/2 teaspoon salt
2 tablespoons extra virgin olive oil, divided
8 ounces sliced mushrooms (about 2 1/2 cups)
1 large shallot, thinly sliced
1 tablespoon all-purpose flour
1 teaspoon chopped fresh thyme or 1/4 teaspoon dried
1/2 cup dry sherry (see Note)
1/2 cup reduced-sodium beef broth
2 tablespoons reduced-fat sour cream

Sprinkle steaks with 1/2 teaspoon pepper and salt. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add steaks and cook, turning once, until browned and cooked through, 1 to 2 minutes per side for medium. (If necessary, cook in two batches.) Transfer the steaks to a plate and cover to keep warm.
Add the remaining 1 tablespoon oil to the pan. Add mushrooms, shallot and the remaining 1/4 teaspoon pepper; cook, stirring, until the mushrooms are golden brown and release their liquid, 4 to 5 minutes. Sprinkle with flour and cook, stirring, for 1 minute. Add thyme, sherry and broth; bring to a boil and cook, stirring, until thick enough to coat the back of a spoon, about 3 minutes. Remove from the heat; stir in sour cream. Return the steaks (and any accumulated juice) to the pan and turn to coat with the sauce. Serve the steaks with the sauce.

Per serving: 268 calories; 12 g fat ( 3 g sat , 7 g mono ); 56 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 29 g protein; 1 g fiber; 428 mg sodium; 684 mg potassium.

tangoterry

Bump!

MsKrisNky

like it

danniibella

Bump x

jennmoore3

I will have to try some of these. Great topic!

letsdothis2010

What a great topic! Bump

mckshowie

yum.

crystalslight

Will be trying a new recipe tonight. Thanks

obx7777

Thank you for these wonderful recipes!

shanolap

Thanks for all the great ideas!

riskay26

Bump!!!! I have been looking for recipes. This is awesome!!!! Thank you so very much for sharing!!!

plowicki

I need some new, under 300 cal ideas for lunch. Anyone?

koizumi6

I need some new, under 300 cal ideas for lunch. Anyone?

I'll post some tonight

heatherldew

bump

jr1985

These sound Great! Thanks for Posting!

meadows654

These look great! BUMP!

parvati

Wow, some really great recipes on here! Thanks for sharing!!

koizumi6

Lunch for 250 calories or less:

Zucchini tomato soup
2 small zucchini, chopped
1/4 cup chopped red onion
1-1/2 tsp olive oil
1/8 tsp salt
1 cup spicy hot v8 juice
1 small tomato cut into thin wedges
Dash of pepper and dash of dried basil
(option toppings- shredded cheese and crumbled bacon- not included in nutritional info)

in a large skillet saute the zucchini and onion in oil until crisp tender. sprinkle with salt. add the v8 juice, tomato, pepper, and basil. cook until heated through. Sprinkle with cheese and bacon if desired

yield: 2 servings
1 serving= 89 calories, 4g fat, 545 mg sodium, 12 g carbs, 3 g fiber, 3 g protein

MissKash

that sounds really good.

koizumi6

Lunch for 250 cal or less:

Veggie Macaroni Salad
2 cups uncooked elbow macaroni
1 large tomato, seeded and chopped
1 cup frozen peas thawed
1/2 cup shredded red fat cheddar
1/2 cup chopped celery
1 hard cooked egg, chopped
2 green onions sliced
Dressing:
3/4 cup red fat mayo
1 cup plain yogurt
2 tbsp sugar
1 tbsp mustard
1/8 tsp celery seed

Cook the macaroni, drain and rinse with cold water. In a large bowl combined macaroni tomato peas cheese celery egg and onion. in a small bowl combine dressing ingredients and pour over macaroni mixture. toss to coat.

yields 10 servings
3/4 cup= 234 cal, 8g fat, 246 mg sodium, 32 g carbs, 2g fiber, 8 g protein

torregro

Lunch for 250 cal or less:

Veggie Macaroni Salad
2 cups uncooked elbow macaroni
1 large tomato, seeded and chopped
1 cup frozen thawed
1/2 cup shredded red fat cheddar
1/2 cup chopped celery
1 hard cooked egg, chopped
2 green onions sliced
Dressing:
3/4 cup red fat mayo
1 cup plain yogurt
2 tbsp sugar
1 tbsp mustard
1/8 tsp celery seed

Cook the macaroni, drain and rinse with cold water. In a large bowl combined macaroni tomato peas cheese celery egg and onion. in a small bowl combine dressing ingredients and pour over macaroni mixture. toss to coat.

yields 10 servings
3/4 cup= 234 cal, 8g fat, 246 mg sodium, 32 g carbs, 2g fiber, 8 g protein

1 cup frozen thawed WHAT? LOL