Main dishes that wont break the bank or calorie bank

sharleengc

I make green bean casserole (minus the french's fried onions unless we have extra calories). I use 98% fat free soup and then add ground turkey to it. Green beans are low cal. I sometimes put it over rice. If you follow the serving sizes, it's not too bad for cal

70- soup
170 - turkey
150-200 for rice depending on which brand you buy and how big they say a serving is...If you add the onions back, obviously it's more...

We probably have this once a week. Adding turkey, at the very least...makes it a meal!

scarlet331

I made a turkey chili with a variety of beans and vegetables. . Use all kinds of beans, except the kidney beans and add lots of vegetables. You can find a bountiful array of fresh fruit and vegetables at your local farmers market or if you garden or knows anyone who does, free vegetables. Don't use one store to do your shopping, visit a off brand store like Aldi, Save a lot. Visiting a butcher may be good too for your meat instead of going to the grocery store. You will find what is on sale and stock up.


1 1/4 cups green bell pepper strips
1 cup sliced onion $
1 pound ground turkey
1/4 cup chili powder
1 1/2 teaspoons sugar
1/4 teaspoon salt
1/4 teaspoon black pepper
2 (14.5-ounce) cans no-salt-added stewed tomatoes, undrained
1 (16-ounce) can kidney beans, drained
1 (15-ounce) can black beans, drained
1 (8-ounce) can no-salt-added tomato sauce
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup chopped onion
Preparation

Heat a large Dutch oven over medium heat. Add first 5 ingredients; cook 5 minutes or until turkey is browned, stirring to crumble. Stir in chili powder and the next 8 ingredients (chili powder through tomato sauce), and bring to a boil. Cover, reduce heat, and simmer for 1 hour, stirring occasionally. Sprinkle with cheese and chopped onion-optinal tortilla chips, plain greek yogurt or fat free sour cream.
Calories: 272
Fat: 8.2g
Protein: 20.3g
Carbohydrate: 32.2g
Fiber: 6.2g
Cholesterol: 51mg

source is Cooking light magazine


Cornbread- You can buy the Jiffy Cornbread at your store for .50 a box. Whip that up and you have a filling dinner

fatamby

Since I started counting calories, I've been missing rice. I'll have it, just not as often and not as large of a serving.
I've recently starting cutting my rice with steamed cauliflower. I'll steam some fresh cauliflower, chop it up, and mix it with my rice. The texture and weight is just as satisfying as straight rice, and actually a little more flavorful, and it's less calories.

LishieFruit89

Turkey Quinoa Chili
Prep: 40 min. Cook: 35 min. Yield: 9 Servings
40
35
75
Ingredients
1 cup quinoa, rinsed
3-1/2 cups water, divided
1/2 pound lean ground turkey
1 large sweet onion, chopped
1 medium sweet red pepper, chopped
4 garlic cloves, minced
1 tablespoon chili powder
1 tablespoon ground cumin
1/2 teaspoon ground cinnamon
2 cans (15 ounces each) black beans, rinsed and drained
1 can (28 ounces) crushed tomatoes
1 medium zucchini, chopped
1 chipotle pepper in adobo sauce, chopped
1 tablespoon adobo sauce
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup frozen corn, thawed
1/4 cup minced fresh cilantro
Directions
In a large saucepan, bring quinoa and 2 cups water to a boil. Reduce heat; cover and simmer for 12-15 minutes or until water is absorbed. Remove from the heat; fluff with a fork and set aside.
Meanwhile, in a large saucepan coated with cooking spray, cook the turkey, onion, red pepper and garlic over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the chili powder, cumin and cinnamon; cook 2 minutes longer.
Add the black beans, tomatoes, zucchini, chipotle pepper, adobo sauce, bay leaf, oregano, salt, pepper and remaining water. Bring to a boil. Reduce heat; cover and simmer for 30 minutes. Stir in corn and quinoa; heat through. Discard bay leaf; stir in cilantro. Yield: 9 servings (2-1/4 quarts).
Editor's Note: Look for quinoa in the cereal, rice or organic food aisle.
Nutritional Facts
1 cup equals 264 calories, 5 g fat (1 g saturated fat), 20 mg cholesterol, 514 mg sodium, 43 g carbohydrate, 9 g fiber, 15 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable.

http://www.tasteofhome.com/recipes/Quinoa-Turkey-Chili

I've never gotten the nutrition facts listed above, I get lower. I don't add the adobo stuff since I can't find it. But I use green or red peppers and summer squash. It's yummy and super filling

They also send out a newsletter for healthy cooking and one for the budget-conscious cook

keem88

shirataki noodle stirfry is always a winner, if you don't mind the texture of the noodles. they are 0 calories, or low cal if you get the tofu noodles. i saute them with stir fry veggies (peppers, onions, broccoli, mushroom, carrots, etc) and a type of protein (i use meatless vegetized protein strips, you can use real chicken if you want), then toss with some spices, soy sauce, teryaki sauce, whatever you like. the count will come out very low since the noodles are pretty much no calories, and that way you can fill up with protein too. the noodles are a good filler, and it will keep me full for hours for under 200 calories

ScubaAmyMN

Bump. I like the instructions for non-chefs!

geebusuk

I want to try this:
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagneta_87277
Also wondered if you could make leeks in to a tagliatelle style substitute.

On the venison - anyone know any good sources for venison products (or other like Kangaroo etc) which are low in fat, but not too silly expensive? In the UK.

meeper123

check out the following websites, a lot of them use a lot of the same ingredients so you can switch it up, and so far everything I've tried to make has been delish! I've also found that I can modify by adding/taking out/substituting ingredients

www.skinnytaste.com
www.dashingdish.com
undressedskeleton.tumblr.com

I made sausage stuffed zucchini boats tonight, the way I made it it was around 330 cals a boat and that was plenty to fill me up!

Oh cant wait to check it out

sissyhager

Did you have any starch?

dmisty24

Bump

meeper123

Venison grill steaks - 18g of protein, some carbs and fat, but still pretty low.
Then add 2 'bacon medalions' a low-cal cheese slice and some tomato/lettuce. I halve a slice of bread to put them on. Under 300 calories for a large burger-creation.

After having a total of about 450 calories for spending four and a half hours at indoor bouldering place, thought I deserved two lots.
May not have been perfect for weight loss, but reckon a load of it should have gone towards repairing muscles etc .

sounds nummy

meeper123

Baked brown rice (Alton Brown's recipe) mixed with grilled chicken (usually just a simple oil/vinegar/mustard/salt/pepper marinade) and a salad made with local veggies and berries

A fifth of a batch of the rice + 4oz of grilled chicken breast + salad with a little bit of dressing will be about 400 calories

I am so going to try thistonight

Acg67

Skip breakfast/lunch, feast on dinner

meeper123

Did you have any starch?

no starch but i could I suppose lol

AlayshaJ

Salmon, rice, broc.
Can of tomato sauce, spices, three veggies, browned ground beef/turkey/chicken, rice.

I have lots. Message me if you want.

meeper123

Skip breakfast/lunch, feast on dinner

Thats what my hubby does if i try it i get so hungery I eat bad things so I keep my meals during the day under 200 cals and eat a decent dinner ( just starting off though )

meeper123

Salmon, rice, broc.
Can of tomato sauce, spices, three veggies, browned ground beef/turkey/chicken, rice.

I have lots. Message me if you want.

ok sweet

sunshine_gem

This is great! And only 300cals

Cajun chicken with sweet potato wedges & avocado salad 300cals
• Serves 2
• 10 min
• 45 min
• 300 Cal
• 3/5
Spices are such a great way to add flavour and variety to dishes, without adding unnecessary calories. A simple chicken breast can taste so different just by varying the spices used. Say goodbye to bland, tough old chooks, spice things up…in the kitchen I mean!!!
Here I use the powerful cajun spice, which goes beautifully with chicken and sweet potato. Enjoy!
Method
Preheat oven to 200C.(392 F)
Line 2 baking trays with non-stick baking paper. Place the sweet potato wedges on one tray and lightly spray with oil spray.
Bake for 30 minutes or until golden and crisp.
Coat the chicken breast in the spice mix. Place the chicken breast on the remaining tray.
Lightly spray with oil spray. Bake for 15-20 minutes or until golden and just cooked through.
Meanwhile, combine the cherry tomatoes, avocado and spinach leaves in a small bowl.
Cut the chicken into slices. Divide the sweet potato wedges, chicken and avocado salad among serving plates. Serve with lemon or lime wedges.

Ingredients
• 400g (14oz) small sweet potato, peeled, cut into wedges
• 1 × 200g (7oz) chicken breast fillet
• 1 teaspoon Cajun spice mix
• 1 cup cherry tomatoes, halved
• 1/2 small avocado, chopped
• 100 g baby spinach leaves
• Lemon or lime wedges, to serve

Bump as this sounds delicious!

sunshine_gem

I want to try this:
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagneta_87277
Also wondered if you could make leeks in to a tagliatelle style substitute.

On the venison - anyone know any good sources for venison products (or other like Kangaroo etc) which are low in fat, but not too silly expensive? In the UK.

Try Sainsburys or M&S. One of my friends on here has venison burgers all the time I just can't remember which one it was from!

meeper123

yummy

amrita0286

for me it's steamed veggies or I love soups and salads.
soups always fill me up and they have alot now which are low in calories.

BeantownSooner

Actually just entered this one for this evenings dinner. Rice Bowl with Protein and Veggies. Super flexible, filling and tasty.

Swap Brown Rice for Quinoa or other whole grain of your choice
Swap Shrimp with Protein of your choice
Swap veggies with your veggies of choice

Sweet Peas, 1 cup
Birds Eye - Steamfresh Singles - Super Sweet Corn, No sauce, 92 g (1 single)
Garlic - Raw, 1 tsp (add more if you'd like)
Chicken of the Sea - Premium Cooked Shrimp, 9 oz (Need extra Protein tonight to hit my macros)
Oil - Olive, 1 tsp
Whole Grain Brown Rice, 1 cup cooked
Low Sodium Chicken Broth (or Veggie or Beef whatever suits your taste)...Add this to taste, I usually use about 1/4 cup

Calories: 594; Carbs: 64g; Fat: 10g; Protein: 64g

1) Cook rice
2) Saute rest of ingredients holding back the Broth until the final step
3) Combine all ingredients and simmer until broth is absorbed

This is a VERY large serving which you could easily make 2 servings out of it. I'm a 2,500 Calorie/day individual so will eat it all! :bigsmile:

laurenmdaley

Turkey Taco Salad...my favorite!

a couple cups of romain
ground turkey cooked with taco seasoning (buy it or make your own for less sodium)
then really whatever you want for toppings, I usually do something like:

black beans
hot salsa
light sour cream
grilled or roasted corn
hot peppers

so so so good. Not super light in calories, but around the 550ish mark and really filling!

charitas32

I want to try this:
http://www.bbc.co.uk/food/recipes/skinny_beef_lasagneta_87277
Also wondered if you could make leeks in to a tagliatelle style substitute.

On the venison - anyone know any good sources for venison products (or other like Kangaroo etc) which are low in fat, but not too silly expensive? In the UK.

If you live in North/north west Booths supermarket stocks quite a lot of venison, the quality of their meat is pretty good and they often run the 5 for £15 offer. Thier butchers are pretty helpful too

themommie

i liked go make taco salad with ground turkey you can add what you want or not put in things to keep cals down,

wraps, smart ones tortillas with hummus or laughing cow with tomatoe, sprouts, avocado, peppercini, basil, red bell pepper, yum you can add turkey too if you want

karenechurch

I make a yummy quick tuna casserole for one:

3/4 cup whole grain rotini pasta, boil untill they are almost done

throw in 2/3 cup frozen peas, cook a little longer, drain

mix in 1/4 cup tuna and 1 tbs light mayo

only 355 calories, and very filling

jiddu17

- Homemade Bean Burritos (I use Low cal Tortillas, vegetarian Beans, mix salsa and fresh white onion in with beans)
- Bone in Chicken Thighs with BBQ sauce (careful with the BBQ Sauce purchase, cals can vary BIG TIME between brands)
- Ground Turkey with Black Beans, Corn, Salsa, Cumin and Chili Powder mixed together. Use a couple of Tortilla Chips for crunch
- Lean Pork or Steak (or Tukey Meatballs) roasted in an oven over Carrots, Peas and Corn, add Potatoes too, if you have the cal room. No oil needed.
- Homemade Pizza (Pillsbury thin pizza crust may have less calories than making your own crust at home + no meats, use a white cheese)
- Giant Main course Salad (Use leftover veggies in other meals or take for lunch/snack)

Pretty much anything can be made lower calorie if you find a way to omit or LARGELY reduce the pasta, rice, bread or potato from it. Any foods that you like to make can be made low cal. I even figured out a strategy the other day for making Beef Stroganoff at ONE-THIRD the calorie count of my original recipe.

DanceInTheRain77

BUMP

charlena48

Homemade vegetable soup with fresh and frozen vegetables and ground turkey breast instead of beef.

PlunderBunneh

Whole chicken ($5), slow-cooked until meat falls off the bone, shred chicken and either eat on a bed of greens (maybe $2), mix with some barbeque sauce ($2), or just nibble at the meat with breakfasts or lunches.
Beans!! Find a bag of dried black beans on sale ($1), cook them up with some onion or garlic and cumin. Day one, served over quinoa. Day 2, serve with brown rice and sauteed peppers in a tortilla. Incredibly versatile, and cheap!
Spaghetti squash with red sauce and ground turkey.
Eggs, so many things you can do!