300 Calorie Dinner Ideas?

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sdituri
sdituri Posts: 7
in Recipes
I work long hours and want to be able to cook a healthy quick meal for my family that is under 300 calories. Does anyone have any ideas?
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  • bebhinn
    bebhinn Posts: 198
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    Maple Glazed Pork and Apple Kebabs.

    Need:
    2-3 Mac apples
    3 tbsp pure maple syrup
    12oz of centre cut pork loin de-fatted
    Bamboo skewers.

    Cut the pork into approx 1inch cubes.
    Add the pork to 2 tbsp of maple sugar in a bowl, coat them and let them sit for a half an hour or so or overnight.
    Cut your apples into cubes as well.
    Put on skewers alternating apple and pork. (1.5 oz of pork each skewer approx.) - will make about 8
    Place skewers on a broiling pan or baking sheet.
    Dilute 1 tbsp of maple syrup with approx 1 tsp of water.
    Baste each skewer.

    Cook at 350 until cooked through, approx 15 minutes.

    Calories 101 Sodium 0 mg
    Total Fat 3 g Potassium 0 mg
    Saturated 0 g Total Carbs 11 g
    Trans 0 g Protein 9 g
    Cholesterol 0 mg

    And then add a nice spinach salad with blueberries, raspberries and some cut up clementines and a handfull of walnuts! Done!
  • meokk
    meokk Posts: 787 Member
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    I had a good one tonight actually and it was EASY to make.

    Chicken Tikka with brown rice & spinach salad
    Serves 3
    Ingredients:
    skinless, boneless chicken breasts - approx 1lb
    1 jar of Pataks Tikka Masala Curry cooking sauce (in the Intl section of the grocery store)
    Any brown rice
    homemade oil& vinegar dressing

    Get your rice cooking first or later if it's microwave.
    Cut the chicken up into small chunks and cook in a hot skillet with a spray of oil for 4 minutes
    Add the whole jar of sauce and stir, cook for another 10-12 minutes stirring occasionally
    That's it!!

    Portion sizes for you:
    chicken - 4 oz
    sauce 1/2 cup = 1/3 of jar
    rice - 1/4 cup
    spinach - 1 cup
    vinaigrette - 1/4 tblspoon

    Your portions only add up to approx 275 calories but it feels like more.

    Enjoy!
  • bebhinn
    bebhinn Posts: 198
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    Edit: double tard post.
  • IUChelle423
    IUChelle423 Posts: 197
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    Lazy Lasagna
    Yields 9 servings

    Ingredients
    1 pound ground round ( I would substitute ground turkey)
    1 (26-ounce) jar low-fat spaghetti sauce
    1 (16-ounce) carton fat-free cottage cheese
    2 tablespoons grated Parmesan cheese
    Cooking spray
    1 (8-ounce) package precooked lasagna noodles
    1 cup (4 ounces) preshredded reduced-fat mild cheddar cheese
    Chopped fresh parsley (optional)
    Preparation
    Preheat oven to 350°.

    Cook meat in a large nonstick skillet over medium-high heat until browned, stirring to crumble. Drain well, and return meat to pan. Add sauce; bring to a boil. Reduce heat, and simmer 5 minutes. Combine cottage and Parmesan cheeses in a bowl; set aside.

    Spread 1/2 cup meat mixture in bottom of a 13 x 9-inch baking dish coated with cooking spray. Arrange 4 noodles over meat mixture; top with half of cottage cheese mixture, 1 cup meat mixture, and 1/3 cup cheddar cheese. Repeat layers, ending with noodles. Spread remaining meat mixture over noodles. Cover and bake at 350° for 30 minutes. Uncover; sprinkle with 1/3 cup cheddar cheese, and bake 5 more minutes or until cheese melts. Let stand 10 minutes before serving. Garnish with parsley, if desired.

    Nutritional Information
    Calories:275 (20% from fat)
    Fat:6.2g (sat 2.8g,mono 2.1g,poly 0.4g)
    Protein:28.1g
    Carbohydrate:26.1g
    Fiber:1.9g
    Cholesterol:43mg
    Iron:2.8mg
    Sodium:584mg
    Calcium:181mg

    You can make it ahead, put it in the fridge and then just pop it in the oven when you get home.
  • nightbringar
    nightbringar Posts: 4
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    Stouffers Lasagna with meat sauce is 280 calories per cup, takes 1:45 to cook but its easy and tastes great.

    or Deep Dish Spaghetti Pizza

    8 ounces spaghetti, cooked and drained
    2 slices shredded mozzarella cheese
    2 eggs, slightly beaten
    1 jar of Spaghetti Sauce(Ragu Old World Style)

    Preheat oven to 375 degrees F.
    Combine spaghetti, eggs, 1/2 cup cheese, salt and pepper in large bowl.
    Evenly spread into greased 13 x 9-inch baking dish.
    Evenly top with Pasta Sauce, then remaining cheese.
    Bake 35 minutes or until bubbling. Let stand 5 minutes before serving.

    Servings Per Recipe: 8
    Calories: 127
    Total Fat: 4.4g
    Cholesterol: 57mg
    Sodium: 706mg
    Total Carbs: 15.8g
    Dietary Fiber: 6.4g
    Protein: 6.1g
  • sdituri
    sdituri Posts: 7
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    Thank you all so much for the great ideas!
  • leelu
    leelu Posts: 136 Member
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    prawn stirfry, you can have almost as many prawns and as much veg as you can eat with out either of them adding up to much in the way of calories
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
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    bumping for later
  • tnewcom
    tnewcom Posts: 58
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    these recipes sound great!
  • PinguimPraiero
    PinguimPraiero Posts: 48 Member
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    Great ideas! Bump.
  • maurierose
    maurierose Posts: 574 Member
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    Bumping to try, these ideas sound great! :smile: :flowerforyou:
  • nolachick
    nolachick Posts: 3,278 Member
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    bumping for later!
  • RoyB
    RoyB Posts: 3
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    i use a wheat tortia with low fat sherred cheese and some queso put it all on tortia like a pizza out in microwave for 1 min on high then when you take it out fold in half it fills me up and it's 300 cal no higher or lower hope that helped:smile:
  • Adam13523
    Adam13523 Posts: 25
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    bump
  • lisawest
    lisawest Posts: 798 Member
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    Bump!
  • suejonestx
    suejonestx Posts: 256 Member
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    Can someone please describe what a "bump" is??? Are you commenting just to get the thread to show up on your home/profile page? Thanks!!!
  • Adam13523
    Adam13523 Posts: 25
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    yes, because in a week or so when im ready to try these, ill never find them otherwise.
    you can also do it to get an old post to show up in the recent listings.
  • Jennplus2
    Jennplus2 Posts: 984 Member
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    bumping for later!
  • nursestewart
    nursestewart Posts: 229 Member
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    good ideas...thanks!
  • Kristen81
    Kristen81 Posts: 342 Member
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    Beef and chili mac

    Brown 1/4lb of lean ground beef. Drain and blot with towel.
    Saute 1/2 cup onion, 1/4 cup green pepper, and 1 garlic clove minced until tender.
    Cook 2/3 cup (Dry) of pasta.
    Stir one 15oz can of dark red kidney beans, one 14.5oz can of whole tomato ( chopped), one 8oz can of tomato paste ( no salt) 2 tbls of lemon juice with beef and veggies.

    I then put the mixture in a baking dish and added some cheddar cheese on top and baked at 350 for about 15 min. or until cheese is melted.
    makes about 6 servings. Onse serving is 1 cup to 1 1/2 cups.

    WITH CHEESE Calories - 388 Fat - 19 Sat. fat - 8 Cholesterol- 63 Sodium- 494 Carbs- 31 Protien- 24 Fiber- 3

    WITHOUT CHEESE- Calories -268 Fat -9 Sat. Fat- 3 Cholesterol- 33 Sodium- 304 Carbs- 30 Protien- 17 Fiber- 3

    This was pretty yummy and filling! I have it in the database under K-Lo's homemade beef and chili mac if anyone is interested.

    You could also use ground turkey or chicken instead of beef and I'm sure it would be just as good.

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