The best low cal recipes

162 cal lunch:

Seafood Salad Pitas

2 cups imitation crab
1/2 lb medium cooked shrimp chopped
2 celery ribs chopped
1/2 cup sliced green onions
3/4 cup ff mayo
3/4 tsp seafood seasoning
1/4 tsp salt
1/8 tsp pepper
4 whole wheat pita breads halved

in a large bowl combine the crab shrimp celery and onions. in a small bowl, combine the mayo, seafood seasoning, salt and pepper. pour over the crab mixture toss to coat. cover and refrigerate for at least 2 hours. spoon into pita halves

8 servings
1 filled half pita= 162 calories, 2 g fat, 755 mg sodium, 28 g carbs, 3 g fiber, 10 g protein

Garden Vegetable Frittata 149 calories

1 pound asparagus
6 ounces button mushrooms
1 tbsp olive oil
1 clove garlic
1 shallot
1 small or 1/2 large zucchini
6 large eggs
1/3 cup 1% milk
1 tsp salt
1/4 tsp freshly ground black pepper
dash nutmeg
1 tbsp chopped chives
1/4 cup freshly grated parmesan cheese
2 medium or 1 large tomato

Preheat the oven to 350 degrees. Wash and trim asparagus and cut into 1-inch long pieces. Blanch asparagus in boiling water for 1-2 minutes and immediately shock in ice water. Drain and dry asparagus, set aside. Clean and slice mushrooms. In a skillet, heat olive oil and saute the mushrooms over medium heat for about ten minutes. While they cook, grate or finely mince the garlic and shallots. Add the garlic and shallots to the mushrooms and continue to cook for about two minutes more. Remove the mushroom mixture from the heat and set aside. Cut the zucchini in half lengthwise and slice into thin, half-moon shapes. In a large bowl, beat together eggs, milk, salt, pepper, nutmeg, and chives. Add asparagus, mushroom mixture, and zucchini. Lightly spray a 2-quart baking dish (11 x 7 x 1.5) with cooking spray. Pour the egg and vegetable mixture into the dish. Thinly slice tomatoes and arrange on top of the egg mixture. Sprinkle parmesan cheese over the top and bake in the oven until set, about 30-35 minutes. If desired, place under the broiler for 2-3 minutes to brown the top. Allow the frittata to cool before serving. Frittata can be made ahead and chilled, covered, overnight -- allow to come to room temperature before serving.


Makes six servings

Calories: 148.8
Total Fat: 9.0 g
Cholesterol: 216.4 mg
Sodium: 545.9 mg
Total Carbs: 7.6 g
Dietary Fiber: 1.9 g
Protein: 10.5

Italian Chick Pea and Tomato Salad 79.3 calories

1 can Chick Peas - drained & rinsed
1 can Black Olives (approx. 40)
1/4 cup Onions - chopped small
2 cloves Garlic - finely chopped or minced
1 cup diced Red Ripe Tomatoes
1 diced cucumber - seeds removed
4 tbsp Fat Free Italian Dressing

Drain and rinse chick peas and set aside to drain while you prepare the other ingredients. Drain the black olives. Mix all ingredients in a bowl. You can add other fresh or dried herbs to suit your own tastes. Cover and refrigerate at least an hour, but the longer the better ... the flavors mix as it sits.

1/2 cup=
Calories: 79.3
Total Fat: 2.7 g
Cholesterol: 0.0 mg
Sodium: 497.1 mg
Total Carbs: 11.1 g
Dietary Fiber: 3.5 g
Protein: 2.9 g

Diabetic Friendly:

Chicken Azteca- slow cooker

2 15oz cans black beans
4 cups frozen corn kernels
2 garlic cloves minced
3/4 tsp cumin
2 cups chunky salsa
10 skinless chicken breast halves
10 oz ff cream cheese cubed

combine beans corn garlic cumin and half of the salsa in the slow cooker. Arrange chicken over top and pour the remaining salsa on the chicken. cover and cook on high 2-3 hours or low 4-6. shred or cut chicken, stir in cream cheese and continue to cook until cheese melts. spoon chicken over cooked rice and top with cheddar cheese if you wish.

10-12 servings
exchange list: 1.5 starch, meat 4.0

calories 252, 3 g fat, 366 sodium, 24 g carbs, 5 g fiber, 4 g sugar, 33 g protein

Diabetic Friendly

Corned Beef and Cabbage (slow cooker)
makes 12 servings

3 carrots cut into 3" pieces
2 lb corned beef brisket trimmed all fat
2 medium onions quartered
3/4 to 1 1/4 cups of water
half a small head of cabbage cut into wedges

layer all ingredients in slow cooker except for cabbage. cover and cook on low 8-10 hours or on high 5-6 hours. add cabbage wedges to liquid,pushing down to moisten. turn on high and cook an additional 2-3 hours.

exchange list: vegetable 1.0, meat medium fat 2.0

calories 159, fat 10 g, sodium 624, carbs 6 g, fiber 2g, sugar 3 g, protein 11 g