The best low cal recipes

hjy319

Here's a chicken cordon blue I threw together

1lb Purdue thin sliced chicken breasts (that way no cutting or pounding )-was 6 slices

1/4 cup gonnella baking seasoned bread crumbs

6 slices of hillshire Farm reduced sodium honey ham

3 slices (cut in half) Sargento reduced fast swiss cheese

1 large egg

So I layed out the chicken breast, put a slice of ham on it, half slice of cheese, rolled it up, coated in egg wash, then bread crumbs, put a tooth pick in it and baked at 350 degrees until done.

so I made it be 3 servings, so 2 rolls ups each and entered into MFP for calories and this is what I got per 2 roll ups

349 cal, 8 fat, 0 fiber, 60 protein, 2 sugar 502mg sodium, (cut in half for 1 roll up)

koizumi6

Crunchy Shrimp with Toasted Couscous and Ginger-Orange Sauce

Sauce:
1 cup orange juice
1 tablespoon chopped fresh cilantro
2 tablespoons reduced-fat mayonnaise
1 1/2 tablespoons fat-free, less-sodium chicken broth
1 teaspoon grated peeled fresh ginger
1 teaspoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper
Couscous:
1 cup uncooked couscous
1 1/2 cups fat-free, less-sodium chicken broth
1/2 cup orange juice
1/2 teaspoon salt
1/3 cup chopped green onions
2 tablespoons sliced almonds, toasted
1 tablespoon unsalted butter
Shrimp:
20 jumbo shrimp, peeled and deveined (about 3/4 pound)
1 large egg white, lightly beaten
1/2 cup panko (Japanese breadcrumbs)
1 teaspoon chopped fresh cilantro
1/2 teaspoon grated peeled fresh ginger
1/8 teaspoon freshly ground black pepper
1 tablespoon canola oil
2 cups trimmed watercress

Preparation
To prepare sauce, bring 1 cup orange juice to a boil in a small saucepan over medium-high heat; cook until reduced to 1/4 cup (about 10 minutes). Remove from heat; cool completely. Stir in 1 tablespoon cilantro and next 7 ingredients (through red pepper); set aside.
To prepare couscous, place couscous in a large nonstick skillet over medium-high heat; cook 3 minutes or until toasted, stirring constantly. Add 1 1/2 cups broth, 1/2 cup orange juice, and 1/2 teaspoon salt; bring to a boil. Remove from heat; cover and let stand 5 minutes. Fluff with a fork; add onions, almonds, and butter, stirring until butter melts. Keep warm.
To prepare shrimp, combine shrimp and egg white in a large bowl, tossing to coat. Combine the panko, 1 teaspoon cilantro, 1/2 teaspoon ginger, and black pepper in a large zip-top plastic bag. Add shrimp to the bag, and seal and shake to coat.
Heat oil in a large nonstick skillet over medium-high heat; arrange shrimp in a single layer in pan. Cook 2 minutes on each side or until done.
Place 3/4 cup couscous on each of 4 plates; top each with 1/2 cup watercress and 5 shrimp. Drizzle each with 1 1/2 tablespoons sauce.

Amount per serving (4 servings total)
Calories: 376
Fat: 10.6g
Protein: 17.6g
Carbohydrate: 51.9g
Fiber: 3.9g
Sodium: 763mg

bridgeville

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nab22

bump thanks!

kimberlyAjohnson

Bump for later

suelynn62

Thanks for all the recipes. I can't wait to try them.

koizumi6

Ham in the slow cooker

3 lbs ham
2 cups canned pineapple, undrained
1/2 cup maple syrup

1 Put the ham in the slow cooker.
2 Pour the pineapple chunks over the ham and drizzle on the maple syrup.
3 Cover and cook on low 6-8 hours.


Serving Size: 1 (201 g)
Servings Per Recipe: 10

Calories 257.8
Total Fat 7.8 g
Sodium 2064.9 mg
Total Carbohydrate 14.9 g
Dietary Fiber 0.3 g
Sugars 13.2 g
Protein 30.5 g

koizumi6

Slow Cooker Pork Roast

Ingredients
1/4 cup low-sodium soy sauce
1/4 cup hoisin sauce
3 tablespoons ketchup
3 tablespoons honey
2 teaspoons bottled minced garlic
2 teaspoons grated peeled fresh ginger
1 teaspoon dark sesame oil
1/2 teaspoon five-spice powder
2 pounds boneless Boston butt pork roast, trimmed
1/2 cup fat-free, less-sodium chicken broth

Combine first 8 ingredients in a small bowl, stirring well with a whisk. Place in a large zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator at least 2 hours, turning occasionally.
Place pork and marinade in an electric slow cooker. Cover and cook on low for 8 hours.
Remove pork from slow cooker using a slotted spoon; place on a cutting board or work surface. Cover with aluminum foil; keep warm.
Add broth to sauce in slow cooker. Cover and cook on low for 30 minutes or until sauce thickens. Shred pork with 2 forks; serve with sauce

Amount per serving (3 oz and 1/4 cup of sauce per serving) makes 8 servings
Calories: 227
Fat: 9.5g
Protein: 21.6g
Carbohydrate: 12.7g
Fiber: 0.4g
Sodium: 561mg
Calcium: 30mg

koizumi6

Beer Braised Beef (crock pot)

YIELD: 4 servings (serving size: 1 cup)

Ingredients
1 cup refrigerated prechopped onion
Cooking spray
1 pound boneless top round steak, trimmed
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained
1/2 cup light beer
2 tablespoons molasses
1/4 teaspoon salt

1. Place onion in a 3- to 3 1/2-quart electric slow cooker coated with cooking spray.
2. Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add steak; cook 3 minutes on each side or until browned. Place steak over onion in cooker; pour tomatoes and beer over steak. Cover and cook on LOW for 8 hours or until steak is very tender.
3. Shred steak with 2 forks in slow cooker; stir in molasses and salt. Let steak stand 10 minutes before serving

Amount per serving
Calories: 265
Fat: 8g
Protein: 25.5g
Carbohydrate: 20.4g
Fiber: 1.5g
Sodium: 514mg

koizumi6

Slow-Cooker Meat Loaf with Shiitake Mushrooms

YIELD: 6 servings (serving size: 4 ounces)

Ingredients
2 (1-ounce) slices whole wheat bread
3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
1 garlic clove, minced
2 tablespoons ketchup
1 1/2 teaspoons Dijon mustard
1/8 teaspoon ground red pepper

Preparation
Place bread in a food processor, and pulse 10 times or until crumbs measure 1 1/3 cups. Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl, and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.


Amount per serving
Calories: 265
Fat: 12.7g
Protein: 25.2g
Carbohydrate: 12.7g
Fiber: 1.9g
Sodium: 545mg

koizumi6

Cincinnati Chili

YIELD: 8 servings
Ingredients
Cooking spray
1/2 teaspoon salt, divided
1 1/2 pounds ground sirloin
1 1/2 cups plus 3 tablespoons chopped onion, divided
2 teaspoons minced garlic
1 tablespoon canola oil
2 teaspoons garam masala
1/2 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/8 teaspoon ground nutmeg
2 tablespoons tomato paste
1 cup water
2 tablespoons red wine vinegar
1 (28-ounce) can diced tomatoes, undrained
2 (15.5-ounce) cans dark red kidney beans, rinsed, drained, and divided
1 (15.5-ounce) can light red kidney beans, rinsed and drained
1/2 cup chopped fresh flat-leaf parsley

Preparation
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add 1/4 teaspoon salt and beef to pan; cook 6 minutes or until browned, stirring to crumble. Transfer beef to a small bowl; keep warm.
Reduce heat to medium; recoat pan with cooking spray. Add 1 1/2 cups onion to pan; cook 4 minutes, stirring frequently. Add garlic to pan; cook 1 minute, stirring constantly. Add remaining 1/4 teaspoon salt, oil, and the next 4 ingredients (through nutmeg) to pan; cook 1 minute or until fragrant, stirring constantly. Add tomato paste; cook 1 minute. Add 1 cup water, vinegar, and tomatoes to pan; bring to a boil. Reserve 1/2 cup dark red kidney beans. Add beef, remaining dark red kidney beans, and light red kidney beans to pan; cover, reduce heat, and simmer 30 minutes. Ladle 1 1/4 cups chili into each of 8 bowls. Top each serving with 1 tablespoon remaining dark red kidney beans, about 1 teaspoon remaining chopped onion, and 1 tablespoon parsley.

Amount per serving
Calories: 276
Fat: 6g
Protein: 26.5g
Carbohydrate: 31.7g
Fiber: 9.1g
Sodium: 755mg

koizumi6

Tomato-Basil Lasagna with Prosciutto

YIELD: 9 servings
Ingredients
5 garlic cloves
1 (16-ounce) carton 1% low-fat cottage cheese
1/2 cup (4 ounces) block-style fat-free cream cheese
1/4 cup (1 ounce) grated fresh Romano cheese, divided
2 1/2 teaspoons dried basil
1/2 teaspoon crushed red pepper
1 large egg
1 (26-ounce) bottle fat-free tomato-basil pasta sauce (such as Muir Glen)
Cooking spray
12 cooked lasagna noodles
1 cup (4 ounces) chopped prosciutto or ham
1 cup (4 ounces) shredded part-skim mozzarella cheese

Preparation
Preheat oven to 375°.
Drop garlic through food chute with food processor on, and process until minced. Add cottage cheese; process 2 minutes or until smooth. Add cream cheese, 2 tablespoons Romano, basil, pepper, and egg; process until well-blended.
Spread 1/2 cup pasta sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 3 noodles over the pasta sauce; top with 1 cup cheese mixture, 1/3 cup prosciutto, and 3/4 cup pasta sauce. Repeat the layers two times, ending with noodles. Spread remaining pasta sauce over noodles. Sprinkle with 2 tablespoons Romano and mozzarella.
Cover and bake at 375° for 45 minutes or until sauce is bubbly. Uncover and bake an additional 15 minutes. Let lasagna stand 5 minutes.

Amount per serving
Calories: 272
Fat: 5.6g
Protein: 20.8g
Carbohydrate: 33g
Fiber: 2.1g
Sodium: 775mg

koizumi6

Slow cooker Shepard's pie

6 servings

Ingredients
4 medium Yukon Gold potatoes (about 2 lb.)
1/3 cup milk
2 tablespoons unsalted butter
Salt and pepper
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
1 pound lean ground beef
1 tablespoon tomato paste
1 teaspoon Worcestershire sauce
1 teaspoon dried thyme
1 tablespoon cornstarch
1 cup frozen mixed vegetables

Preparation
Prick potatoes all over with a fork. Microwave potatoes on high, turning once, until tender, about 15 minutes. Remove from microwave, let cool slightly, then peel and mash with milk and butter. Season with salt and pepper.
In a skillet over medium heat, warm olive oil. Add onion and cook, stirring, until translucent, 3 minutes. Add garlic and cook 30 seconds longer. Add beef, increase heat to medium-high and cook, breaking up chunks, until meat is cooked through and beginning to brown, 8 minutes. Stir in tomato paste, Worcestershire, thyme and 1/2 tsp. each salt and pepper. In a small cup, whisk cornstarch with 1 cup water. Add to skillet and cook, stirring, until liquid thickens slightly. Remove from heat; transfer to slow cooker.
Layer vegetables on top of meat; top with potatoes. Cover, turn slow cooker to low and cook for 3 hours.

Amount per serving
Calories: 353
Fat: 14g
Protein: 20g
Carbohydrate: 34g
Fiber: 3g
Sodium: 398mg

shaffer8705

*bump*

gehlerc

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ValerieCeleny

yummm I'm so making these mini pizzas! thanks for sharing

Wish2BSkinny

Benihana Japanese Fried Rice

3 Cups, Dry: Minute Rice – Brown Rice
2 Tbsp: Carrots, Raw, Chopped
½ Cup: Chopped Green Onion
½ Cup: Egg Beaters
1 ½ Tbsp: Light Butter
3 Tbsp: Low Sodium Soy Sauce

1. Pour cooked rice into a large bowl and let cool in refrigerator.
2. scramble eggs, separate into pea-sized bits while cooking.
3. Add peas, grated carrots, scrambled eggs, diced onions to rice and toss.
4. Melt butter in large frying pan over medium/high heat.
5. Dump rice mixture into pan and add soy sauce, salt and pepper.
6. Cook for 6-8 minutes, stirring often.

I got this recipe from food.com. Super yummy and definitely helps with the chinese food cravings with low sodium and calories. The original recipe called for regular soy sauce, real eggs, and white rice. I plugged this into the recipe builder on MFP. Here are the numbers:

6 Servings

180 Calories
3 Fat
36 Carbs
3 Fiber
6 Protein
364 Sodium

BrandyH20

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vwgurl2

I saw someone already posted a Chicken Cordon Bleu recipe but this one is my fav!


INGREDIENTS:
2 4-oz boneless, skinless chicken breasts
2 large spinach leaves, washed stems removed
2 wedges Laughing Cow Light cheese
1 oz reduced-sodium nitrate-free ham
Paprika, to taste
1 clove garlic, minced
1 tsp extra-virgin olive oil
1 cup baby bella mushrooms, sliced
1/8 tsp ground black pepper

DIJON YOGURT SAUCE
1/2 cup nonfat Greek yogurt
1 tbsp Dijon mustard
1/2 tsp 1% buttermilk
2 tbsp chives, chopped

INSTRUCTIONS:
Preheat oven to 400°F. Pound chicken with a mallet to 1/4-inch thickness. Be careful not to tear apart the breast. Lay 1 spinach leaf on top of each breast. Then spread cheese wedge to cover spinach. Top with 1/2 slice ham, folding ham over as needed to fit breast. Gently roll up each breast and secure with a toothpick. Sprinkle outer side of breast with paprika. Bake in oven for 20 minutes, until chicken is cooked through.
While chicken is baking, sauté garlic in oil in a nonstick skillet for 1 minute on medium-high heat. Add mushrooms and pepper. Stir occasionally for 10 minutes until soft. Remove from heat. Cover and set aside.
To prepare sauce, whisk together yogurt, mustard and buttermilk. Mix in chives.
Divide mushrooms equally between 2 plates, about 1/4 cup each. Then place chicken on bed of mushrooms and drizzle 1/4 cup yogurt sauce over top.
Nutrients per serving (1 chicken cordon bleu, ¼ cup mushrooms, ¼ cup yogurt sauce): Calories: 281, Total Fat: 9 g,Sat. Fat: 3 g, Carbs: 10 g, Fiber: 2 g, Sugars: 3 g, Protein: 38 g, Sodium: 587 mg, Cholesterol: 80 mg

RhianStephanie

Yummie yummie!!