Healthy, Low-Cal, Make-Ahead Meals

I do this quite often and I would love to get more ideas and share my own :happy: I have several recipes I would like to share and they are pretty healthy but I will post another day, however, if you google Ginas Skinny Recipes you'll find her recipes are healthy and super delicious and most are pretty easy to make and follow. she also posts nutrition info, which I find to be very helpful. Ah, I'm pretty excited about this, glad you posted this idea! See later

BBQ Mango Chicken
Submitted by: DANWERNECKE

I got the idea for this recipe from the Hungry Girl 200 reciepes for under 200 cal cookbook, just substituting chicken for tilapia. It was soooo good and takes care of the BBQ and sweet cravings in one shot. My kids even loved it. Hey, it got a picky three year old to eat... I got the idea for this recipe from the Hungry Girl 200 reciepes for under 200 cal cookbook, just substituting chicken for tilapia. It was soooo good and takes care of the BBQ and sweet cravings in one shot. My kids even loved it. Hey, it got a picky three year old to eat...
Minutes to Prepare: 5
Minutes to Cook: 20
Number of Servings: 8

Ingredients
- 2 lbs of Chicken Breasts (I use Tyson 99% Fat Free boneless skinless to reduce calories and fat while increasing protien)
- 6 to 8 tbsp of BBQ sauce (I like KC Masterpiece, low cal and good flavor)
- 4 oz of Mango Puree (To ease use and control amount of cal I used the Beechnut baby food, one jar is all you need)
- 2/3 tbsp Garlic Powder
- Optional Dash of Bread Crumbs (for on top)

Directions
Preheat the oven for 375 degrees.

First mix the BBQ sauce, garlic powder, and puree mango (I use the magic bullet mixer)
Pour a third of the sauce into a baking dish.

Cut the chicken into 4 oz pieces (8 servings) and place into baking dish. Cover with sauce (I always seem to have an ounce or so left over). Sprinkle bread crumbs if desired and place inteh oven for 15 to 20 minutes, or until throughly cooked.

Enjoy with corn or baked beans to round out the meal!

Number of Servings: 8

Recipe submitted by SparkPeople user DANWERNECKE.

Warm meat, gooey cheese, and grilled vegetables--what's not to love about a Philly cheese steak? How about the more than 1,600 calories in each one! This take on the classic skimps on fat but not flavor.
Warm meat, gooey cheese, and grilled vegetables--what's not to love about a Philly cheese steak? How about the more than 1,600 calories in each one! This take on the classic skimps on fat but not flavor.

Minutes to Prepare: 10
Minutes to Cook: 15
Number of Servings: 4

Tips

Ingredients
4 whole wheat hoagie rolls
1 pound chicken breasts
1 yellow onion, sliced
2 bell peppers, sliced
2 banana peppers, sliced
1 tablespoon white wine vinegar
1/4 teaspoon black pepper
2 slices provolone cheese, cut in half

Directions
Preheat grill on high. Place the chicken between two sheets of plastic wrap and flatten slightly with a rolling pin or meat mallet. Remove the meat from plastic. Grill meat until internal temperature reaches 165 degrees, about 10 minutes. Remove from heat and set aside for 5 minutes. Chop meat into 1/2 inch cubes.

While the meat is cooking, heat a large saute pan. Coat with nonstick cooking spray. When the pan is hot, add the onions. Saute on medium-high for 5 minutes, until onions become tender. Add the peppers and cook for 10 more minutes. Add the vinegar to saute pan, stir to scrape up any residue on the bottom of the pan, and remove from heat.

Divide the meat and peppers between the two buns. Top each with 2 half slices of cheese. Wrap sandwiches in foil and return to the grill for 2 minutes to melt the cheese.

Slice each sandwich in half and serve hot.

Chef Meg's Mini Taco Cups
Submitted by: CHEF_MEG

These bite-size tacos are always a hit in our house! Have some fun with this recipe; try adding chopped chives, avocado, different varieties of beans, or red onions.
These bite-size tacos are always a hit in our house! Have some fun with this recipe; try adding chopped chives, avocado, different varieties of beans, or red onions.

Minutes to Prepare: 10
Minutes to Cook: 12
Number of Servings: 12

Ingredients
Special equipment needed:
Mini muffin tins

8 sheets phyllo dough, thawed
3/4 cup fat-free refried beans
1 1/2 teaspoons Chef Meg's Taco Seasoning
2 tablespoons black beans, drained and rinsed
2 tablespoons sharp cheddar, shredded
2 tablespoons salsa

Directions
Preheat the oven to 375 degrees Fahrenheit.

Place a sheet of phyllo dough on a cutting board, and spritz with nonstick spray. Repeat with 7 more sheets of dough, but do not spray the top of the last sheet. Cut the dough into 12 equal squares. Place one square in each cup of a mini muffin tin. After all the pastry is in the cups, spray the top of the sheets with nonstick spray.

Combine the refried beans and taco seasoning. Fill each cup 3/4 of the way full with the seasoned beans. Top with a half teaspoon each of the black beans and cheese. Bake 12-15 minutes, until lightly browned. Remove from oven and top with 1/2 teaspoon salsa.

Makes 12 mini cups. Serve warm.



Number of Servings: 12

Recipe submitted by SparkPeople user CHEF_MEG.

General Tsao's Chicken

Minutes to Prepare: 5
Minutes to Cook: 15
Number of Servings: 4

Ingredients
1 lb. boneless, skinless chicken breasts, cut into bite sized pieces
2 tsp. peanut or canola oil
2 cloves garlic
3/4 c. chicken broth
2 Tbsp. sugar
2 Tbsp. soy sauce
1 Tbsp. seasoned rice vinegar
1 1/2 Tbsp. corn starch
1/2 tsp. ginger
1/2 tsp. crushed red pepper flakes
4 servings cooked brown rice for serving (not included in nutrition info)

Directions
Combine garlic, chicken broth, corn starch, sugar, soy sauce, vinegar, ginger, and red pepper flakes in a bowl and set aside.

Heat oil in a skillet, and add the chicken. Cook until the chicken is browned. Pour in the broth mixture and bring to a boil to thicken. Simmer until chicken is cooked all the way through. Serve over brown rice.

Makes 4 servings, 4 points each (plus the rice)

Number of Servings: 4

Recipe submitted by SparkPeople user SLIMKATIE

Crock Pot - Cube Steak and Gravy
Submitted by: CHARMED1383

Mushroom soup makes delicious gravy and meat is tender and well done. Mushroom soup makes delicious gravy and meat is tender and well done.
Number of Servings: 4

Ingredients
1lb approx - 4 cube steaks
1 can mushroom soup
11/2 cans water
2 Tbsp Beef soup base
salt, pepper, garlic to taste




Directions
Brown cube steaks in a frying pan and season to taste.

Add mushroom soup to crock pot and add water (I use water due to the fact it cooks in crock and I dont' want to burn the gravy - and water saves calories). Add beef soup base, and browned cube steaks.

Cook on high for 1 hour and then to low heat for next 4 hours; or until meat comes out tender and falling apart. The soup is the gravy - just thickened and serve over baked potato or noodles.

Number of Servings: 4
Chicken Tortilla Soup
Submitted by: AMANDACARMICKLE

This is for a double batch, you may half it if you wish. This is for a double batch, you may half it if you wish.
Number of Servings: 24

Ingredients
2 onions, chopped
6 cloves garlic, minced
2 T. chili powder
2 tsp. dried oregano
2 28oz. cans crushed tomatoes
2 ½ c. water
2 10.5 oz. cans condensed chicken broth
2 c. corn
2 c. hominy
2 4oz. cans green chiles
2 15oz. cans black beans, drained and rinsed
½ c. fresh cilantro, chopped
4 boneless chicken breats, cooked & chopped.
TOPPINGS
Crushed tortilla chips
Sliced avocado
Montery jack cheese
Chopped green onion
limes


Directions
In pot-heat oil, saute’ onions and garlic until soft. Stir in-chili powder, oregano, tomatoes, broth, and water…bring to boil, then simmer for 10 minutes. Add- corn, hominy, chillies, beans, cilantro and chicken…bring to boil, then simmer again for 10 minutes. The calories are figured on a 1 c. serving.

Number of Servings: 24
Crockpot Chicken Tortilla Soup
Submitted by: BUGGIRL19

This tortilla soup tastes better than anything you can get at a restaurant. And it's healthy too! Don't let the long list of ingredients fool you. All you do is dump everything into the slow cooker and walk away. This tortilla soup tastes better than anything you can get at a restaurant. And it's healthy too! Don't let the long list of ingredients fool you. All you do is dump everything into the slow cooker and walk away.
Minutes to Prepare: 30
Minutes to Cook: 240
Number of Servings: 8

Ingredients
1 pound frozen chicken (shred near end of cooking time)
1 (15 ounce) can whole peeled tomatoes, mashed
1 (10 ounce) can enchilada sauce
1 medium onion, chopped
1 (4 ounce) can chopped green chile peppers
2 cloves garlic, minced
3(14.5 ounce) cans chicken broth
1 teaspoon cumin
1 teaspoon salt
1/4 teaspoon black pepper
1 (10 ounce) package frozen corn
1 can black beans, rinsed


Directions
Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in chicken broth, and season with cumin, salt, and pepper. Stir in corn and black beans. Cover and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours. Garnish with crushed tortilla chips, sour cream, shredded cheese, or avocadoes. (Note: garnishes not included in nutrition information) Makes 8 servings.


Number of Servings: 8
Oven-Baked Coconut Shrimp
Submitted by: GETSANGEL

There is almost no fat in this recipe. Recipe can be doubled to 48-52 shrimp which is enough to feed a crowd! Cooking time is estimated depending on the size of the shrimp. Serve with pineapple or a fruit salsa. There is almost no fat in this recipe. Recipe can be doubled to 48-52 shrimp which is enough to feed a crowd! Cooking time is estimated depending on the size of the shrimp. Serve with pineapple or a fruit salsa.
Minutes to Prepare: 20
Minutes to Cook: 20
Number of Servings: 4

Ingredients
24 large uncooked shrimp (peeled, deveined and leave tails intact)
1/3 cup cornstarch
1 teaspoon salt
1/2 teaspoon ground red pepper (can use more)
3 large egg whites
1 1/2 cups sweetened flaked coconut

Directions
Preheat oven to 375 degrees F.
Rinse shrimp under cold water and pat dry with paper towels.
In a shallow dish combine cornstarch with salt and red pepper; stir to combine.
Place egg whites in a medium bowl; beat using an electric mixer on high speed until frothy (about 2 minutes).
Place the coconut in a shallow dish.
Working one shrimp at a time dredge the shrimp first in the cornstarch mixture, then dip in egg whites and then in shredded coconut.
Place the shrimp on a foil lined baking sheet that has been generously coated with cooking spray.
Repeat with remaining shrimp (cornstarch, then egg white, and then in coconut).
Lightly spray the shrimp with cooking spray.
Bake 10 minutes. Turn shrimp and bake another 10 minutes or until shrimp are done.

Number of Servings: 4

Just about anything can be frozen. Just make sure you put it in the correct bowls. Also I use my crockpot to make a lot of meals I am going to be freezing. Wal-Mart has these great 1 cup serving bowls that I buy to put the food in so I can freeze it in individual servings. I make lots of soup and freeze it especially for winter Hope this helps feel free to message me wit questions

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Bump, thanks everyone!

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*Mouth drool* These recipes look AMAZE!

Agree with above, also looking for recipes that don't require a crock pot :-)

GOOD IDEAS here to Share with College Kids