Random low-cal recipes

Kyloo21

Just thought I would share some of my finds. hehe. Hope you like!

Beef 'n Sweet Potato Stir Fry

1 cup (250 mL) low-sodium chicken broth
3/4 lb (375 g) lean beef, trimmed of fat and thinly sliced
2 tablespoons (30 mL) rice vinegar
1 yellow pepper, julienned (Bonus: Contains more vitamin C than red or green peppers)
1 tablespoon (15 mL) cornstarch
3 cloves garlic, thinly sliced
1/4 cup (50 mL) hoisin sauce (Tip: Contains protein, since it’s made from fermented soybeans)
2 teaspoons (10 mL) canola oil
1 medium onion, thinly sliced
1 large sweet potato, peeled and cubed (Bonus: Loaded with beta carotene)
In a small bowl, blend 2/3 cup (150 mL) of the broth with hoisin sauce and rice vinegar. Heat wok, then add 1 teaspoon (5 mL) oil plus beef. Stir-fry until browned, 1 to 2 minutes. Transfer meat to plate and drain fat from pan. Heat remaining oil, then add onion and garlic and stir-fry for a minute. Add sweet potatoes, pepper and broth mixture. Cover and reduce heat. Simmer until sweet potatoes are tender, 10 minutes. Mix remaining broth with cornstarch; add to pan. Boil for a minute. Return beef to pan; serve over rice.

Serves 4 generously
Per serving (excluding rice):
328 calories
21 g protein
16 g fat (6 g saturated fat)
23 g carbohydrates
3 g fibre
49 mg cholesterol
343 mg sodium

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Cranberry Museli

1/2 cup low-fat plain yogurt
1/2 cup unsweetened or fruit-juice-sweetened cranberry juice
6 tablespoons old-fashioned rolled oats, (not quick-cooking or steel-cut)
2 tablespoons dried cranberries
1 tablespoon unsalted sunflower seeds
1 tablespoon wheat germ
2 teaspoons honey
1/4 teaspoon vanilla extract
1/8 teaspoon salt

Combine yogurt, juice, oats, cranberries, sunflower seeds, wheat germ, honey, vanilla and salt in a medium bowl; cover and refrigerate for at least 8 hours and up to 1 day.

209 calories; 4 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 37 g carbohydrates; 8 g protein; 3 g fiber; 190 mg sodium; 266 mg potassium.

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Pasta and Chicken Salad

300 g pasta shells
100 g snow peas
4 tablespoons extra virgin olive oil
finely shredded rind and juice of 1 lemon
5 tablespoons dry white wine
pepper to taste
400 g chicken breasts, cut into bite-sized chunks
2 garlic cloves, thinly sliced
200 g small Italian tomatoes, halved, or 3 medium Italian tomatoes, each cut into 6 wedges
50 g pitted black olives
1 small bunch fresh basil
Drop the pasta into a large saucepan of boiling water. When the water returns to a boil, cook for 10–12 minutes, or according to the package instructions, until al dente. Add the snow peas for the final minute of cooking. Drain, rinse with cold water and drain again well.
Mix 2 1⁄2 tablespoons of the oil with the lemon rind and juice and the wine in a large salad bowl. Season with pepper. Add the pasta and snow peas, and toss to coat with the dressing. Set aside to cool slightly.
Meanwhile, heat the remaining 1 1⁄2 tablespoons of oil in a large frying pan. Add the chicken and garlic, and stir-fry over high heat for 5–6 minutes or until the chicken is lightly browned and thoroughly cooked. Add to the pasta.
Scatter the tomatoes and olives over the top. Sprinkle with the basil leaves, tearing larger ones into pieces. Toss the pasta and chicken salad together and serve while the chicken is still warm.
preparation time 15 mins
cooking time 20 mins
serves 4
PER SERVING

533 calories
34 g protein
22 g total fat
4 g saturated fat
81 mg cholesterol
48 g total carbohydrate
5 g sugars
5 g fibre
174 mg sodium

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Gnocchi

2 ounces pancetta, chopped
3 cloves garlic, minced
2 large tomatoes, chopped
1/2 teaspoon sugar
1/4 teaspoon crushed red pepper
2 teaspoons red-wine vinegar
1/4 teaspoon salt
1 pound gnocchi,
4 ounces watercress, tough stems removed, coarsely chopped (6 cups packed)
1/3 cup freshly grated Parmesan cheese

Put a large pan of water on to boil.
Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.
Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Place watercress in a colander and drain the gnocchi over the watercress, wilting it slightly. Add the gnocchi and watercress to the sauce in the pan; toss to combine. Serve immediately, with Parmesan.

Per serving: 377 calories; 7 g fat ( 3 g sat , 1 g mono ); 16 mg cholesterol; 63 g carbohydrates; 14 g protein; 3 g fiber; 686 mg sodium; 329 mg potassium.