The best low cal recipes

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  • baisleac
    baisleac Posts: 2,019 Member
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    Southwest Bison

    Southwest inspired meat dish. Could be used as taco/burrito meat, for enchiladas, or served over any whole grain.

    Let's see if I can get my image to show up.

    SouthwestBison02_sm.jpg

    Southwest Bison with Spanish Rice, Refried Beans, and Corn Tortillas

    14. oz Bison Ribeye, cubed (lean beef would work too)
    2 c. mushrooms, sliced
    1 med. red bell pepper, diced
    1 med. yellow onion, diced
    1 Tbsp garlic, minced
    3-1/2 c. tomatoes, diced
    1/2 c. cilantro, hand shredded
    1 tsp. garlic salt
    1/4. tsp ground chili pepper
    1/2 tsp. ground mustard
    1 Tbsp. olive oil

    In a big wok/skillet heat olive oil on medium. Saute onions, mushrooms, and garlic until onions are translucent. Add bison (or beef), stirring lightly until browned. Add bell pepper, tomatoes, and spices. Lower heat. Simmer, covered, stirring occasionally, for at least 20 minutes (can be longer, imagine it would be awesome in a crock pot). Uncover and simmer until liquid consistency is what you like.

    Serves at least 8... maybe more.

    Per serving (at 1/8 per serving):
    Calories - 110
    Carbohydrates - 8g
    Sugar - 4g
    Fat - 3g
    Saturated Fat - 1g
    Cholesterol - 31mg
    Protein - 13g
    Fiber - 2g
    Sodium - 76mg

    http://healthydoesntmeanboring.blogspot.com/2011/05/southwest-bison.html
  • abbysmommy7
    abbysmommy7 Posts: 211 Member
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    Bump
  • zoekennedynyc
    zoekennedynyc Posts: 3
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    All these recipes sound amazing... how do I save them so I can view them later?
  • Justcallmejenny
    Justcallmejenny Posts: 92
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    bump..and thanks!
  • CanadianChic
    CanadianChic Posts: 141
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    thanks!! i see some great ones there!!
  • MaysMom
    MaysMom Posts: 103 Member
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    Bump
  • unhinge
    unhinge Posts: 318 Member
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    Thanks, I'll have to try some tonight :)
  • misskate719
    misskate719 Posts: 92
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    Bump
  • unhinge
    unhinge Posts: 318 Member
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    One of my favorites:

    Cajun-Style Chicken Gumbo

    1 pound skinless chicken breasts
    1 teaspoon Cajun or Creole seasoning
    1 teaspoon dried thyme leaves
    2 tablespoons vegetable oil
    1 medium onion, coarsely chopped
    1 green bell pepper, coarsely chopped
    1 cup thinly sliced or julienne d carrots
    1/2 cup thinly sliced celery
    4 cloves garlic, minced
    2 tablespoons all-purpose flour
    1 can (about 14 oz) fat free reduced sodium chicken broth
    1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
    1/2 teaspoon hot pepper sauce
    2 cups hot cooked rice

    1. Cut chicken into 1-inch pieces; place in medium bowl. Sprinkle with seasoning and thyme; toss well. Set aside.

    2. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper, carrots, celery and garlic to saucepan; cover and cook 10 minutes or until vegetables are crisp-tender, stirring once. Add chicken; cook 3 minutes, stirring occasionally. Sprinkle mixture with flour; cook 1 minute, stirring frequently.

    3. Add chicken broth, tomatoes and pepper sauce; bring to a boil over high heat. Reduce heat to medium; simmer, uncovered, 10 minutes or until chicken is no longer pink in center, vegetables are tender and sauce is slightly thickened.

    4. Ladle gumbo into 4 shallow bowels; top each with a scoop of rice. Sprinkle with parsley and serve with additional pepper sauce, if desired.

    Calories - 378 (26% Calories from fat)
    Total Fat - 2g.
    Protein - 31g.
    Carbohydrates - 39g.
    Cholesterol - 69mg.
    Sodium - 179 mg.
    Fiber - 3g.
    Sugar - 6g.

    From Diabetic Cooking Cookbook
  • lynndu
    lynndu Posts: 8
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    bump
  • hedleyrocks247
    hedleyrocks247 Posts: 185 Member
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    B-U-M-P!!!!
  • mrscamel
    mrscamel Posts: 5 Member
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    BUMP!

    3835409.png
  • butterflykisses9
    butterflykisses9 Posts: 79
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    BUMP BUMP BUMP!!!
  • koizumi6
    koizumi6 Posts: 274 Member
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    Spicy butternut squash meatloaf

    2 tbsp evoo
    1 small yellow onion diced (3/4 cup)
    2 garlic cloves minced
    1/2 small butternut squash (1 1/3 cups)
    3 ounces pancetta or bacon diced
    1 tsp red pepper flakes
    coarse salt and ground pepper to taste
    1 1/2 lbs ground pork or turkey
    1 cup grated parmesan cheese
    1 to 2 slices white sandwich bread, diced medium
    1 large egg

    1. preheat oven to 350. in a medium skilled, heat oil. add onion, garlic, squash and bacon and cook stirring occasionally until onion is soft and vegetables brown. add seasonings, stir 1 min

    2. in a large bowl combine pork, cheese, bread, and egg. add vegetable mixture and season with 2 tsp salt and 1/2 tsp pepper. mix. transfer to a parchment lined rimmed baking sheet, form into a 4 by 10 inch load. bake until meatloaf is cooked through, 40 min, rotating sheet halfway through. let rest 15 min before slicing.

    serves 6.

    per serving (with pork)
    429 cal, 29.6 g fat, 29.6 g protein, 10.4 g carb, 1.4 g fiber
  • koizumi6
    koizumi6 Posts: 274 Member
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    Couscous salad with Black Beans, Mushrooms, and Corn

    2 tbsp evoo
    1 cup israeli couscous
    salt and pepper
    1/2 lb cremini or button mushroom sliced
    1 bunch of scallions thinly sliced
    1 1/4 cups fresh corn kernels (2 ears)
    1 can black beans rinsed and drained (15.5 oz)
    2 tbsp fresh lime juice
    1 jalapeno, thinly sliced or diced (optional)
    1 avacado, sliced

    1. in a medium pan, heat 1 tbsp oil, add couscous and cook until golden brown- 4min. add 1 1/2 cups water, season with salt and bring to a boil. reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender ~15 min

    2. in a large skilled, heat 2 tsp oil over medium high, cook mushrooms until brown. season with salt and pepper. transfer to a large bowl. add 1 tsp oil to skilled, cook scallion whites and corn until scallion is soft and corn is brown. season with salt and pepper and add to mushrooms

    3. add couscous, black beans, lime juice, jalapeno, and scallion greens to mushroom mixture and toss to combine. season to taste with salt and pepper, divide among 4 bowls and top with avacado slices

    4 servings

    per serving: 432 cal, 15.3 g fat, 14.3 g protein, 61.7 g carbs, 10.7 g fiber
  • koizumi6
    koizumi6 Posts: 274 Member
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    Easy Cheesy Ham and Veggie Rice Casserole-Diabetic

    2 cups cooked brown rice
    2 cups broccoli florets
    1 cup carrot, thinly sliced
    6 ounces reduced-sodium ham
    2 ounces swiss cheese, broken into small pieces
    3 ounces low-fat cheddar cheese, shredded
    1 tablespoon reduced-calorie margarine
    1/2 cup low-fat milk
    1/4 teaspoon ground cayenne pepper


    Have rice already cooked and set aside.
    2 In 2 cups boiling water, drop the broccoli and carrots, bring back to a boil, reduce heat and simmer for 3 minutes.
    3 Drain veggies.
    4 Put vegetables and cooked rice back in sauce pan and put pan back on medium-low heat.
    5 Add ham, Swiss cheese, 1 ounce of the cheddar, milk, margarine and cayenne and stir gently.
    6 Sprinkle the remaining cheese evenly over the top, cover and cooke for 3 minutes, or until the cheese melts.

    serves 4

    Amount Per Serving
    Calories 319.7
    Total Fat 11.6 g
    Total Carbohydrate 30.3 g
    Dietary Fiber 2.5 g
    Protein 23.1 g
  • koizumi6
    koizumi6 Posts: 274 Member
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    Shepherd's Pie (diabetic friendly)

    cooking spray
    1 cup chopped onion
    1 ¼ pounds ground sirloin
    ½ cup fat-free canned beef broth
    2 teaspoons Worcestershire sauce
    1 tablespoon tomato paste
    freshly ground pepper (to taste)
    1 ½ pounds Russet potatoes, peeled and cute into equal size pieces
    3 garlic cloves, cut in half
    ¼ cup skim milk
    2 fluid ounces egg substitute
    ½ teaspoon salt
    1 cup thawed frozen baby peas

    Preheat oven to 425°F.
    Coat a non-stick skillet with cooking spray. Add the onions, and sauté over medium-high heat until they wilt.
    Add the meat and cook, separating with a wooden spoon until meat has turned brown.
    Strain the fat and liquid from the beef and onion mixture. Return to the skillet, but you don’t have to put it back on the heat.
    Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
    Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork).
    Drain the potatoes and remove the garlic.
    Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt (if you’re using it).
    Put the ground beef mixture in the bottom of an oven-proof casserole. Top with peas and then spread with the mashed potatoes. Coat with cooking spray (if you'd like).
    Bake for 30 minutes until heated through and top is nicely browned.

    6 servings
    Nutritional Info (Per Serving)

    269 calories (18% calories from fat)
    2g protein
    5g total fat (1.8g saturated fat)
    28g carbohydrates
    3g dietary fiber
    59mg cholesterol
    190mg sodium
    Diabetic Exchanges
    3 very lean protein, 2 carbohydrate (1½ bread/starch, 1 vegetable)
  • koizumi6
    koizumi6 Posts: 274 Member
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    Banana Brownie Skillet (diabetic friendly)

    1 cup semisweet chocolate pieces
    2/3 cup buckwheat flour
    2/3 cup sugar or sugar substitute* blend equivalent to 2/3 cup sugar
    1/3 cup nonfat dry milk powder
    1/3 cup unsweetened cocoa powder
    1 teaspoon ground cinnamon
    1/2 teaspoon baking soda
    1/4 teaspoon salt
    2 egg whites, lightly beaten
    1/3 cup buttermilk
    1 teaspoon vanilla
    Nonstick cooking spray
    1 large banana, sliced
    Powdered sugar (optional)
    4 cups sliced fresh strawberries (optional)
    1 8-ounce container frozen light whipped dessert topping, thawed (optional)

    1. In a large bowl, stir together chocolate pieces, buckwheat flour, sugar, nonfat dry milk powder, cocoa powder, cinnamon, baking soda, and salt; make a well in the center of the flour mixture.
    2. In a medium bowl, stir together egg whites, buttermilk, and vanilla; add all at once to chocolate mixture. Stir until combined.
    3. Lightly coat an 8- to 9-inch cast-iron skillet with nonstick cooking spray. (Or nest two 8-inch square or round disposable foil pans together to make a double thick layer; lightly coat with nonstick cooking spray.) Spoon batter into prepared skillet or foil pan. Arrange banana slices on top.
    4. Arrange medium coals around the edges of the grill. Test for medium-low heat in the center of the grill (not over coals). Place pan on grill rack in the center of the grill (not over coals). Cover and grill for 25 to 30 minutes or until edges start to pull away from the sides of the skillet or pan. Cool for 30 minutes; serve warm.
    5. If desired, sprinkle with powdered sugar and serve with strawberries and whipped topping. Makes 12 slices.


    Nutrition Facts Per Serving:
    Servings: 12 slices
    Calories173
    Total Fat (g)5
    Saturated Fat (g)3
    Cholesterol (mg)1
    Sodium (mg)138
    Carbohydrate (g)31
    Fiber (g)2
    Protein (g)4
    Diabetic Exchanges
    Other Carbohydrates (d.e.)2
    Fat (d.e.)1
  • koizumi6
    koizumi6 Posts: 274 Member
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    Peanut Butter Cookies (diabetic friendly)

    1 cup sugar
    1 cup peanut butter
    1 egg

    1. Preheat oven to 375 degrees F. Grease cookie sheets and set aside. In a medium bowl, stir together the 1 cup sugar, the peanut butter, and egg until well mixed. Using your hands, roll peanut butter mixture into 1-inch balls; place 2 inches apart on prepared cookie sheets. Flatten each ball slightly with a drinking glass that has been lightly greased and dipped in sugar. Lightly grease a small star-shaped cookie cutter; dip in sugar. Press into the center of each cookie.
    2. Bake about 9 minutes or until edges are set and bottoms are lightly browned. Makes 36 cookies.

    Servings: 36 cookies
    Calories66
    Total Fat (g)4
    Saturated Fat (g)1
    Monounsaturated Fat (g)2
    Polyunsaturated Fat (g)1
    Cholesterol (mg)6
    Sodium (mg)35
    Carbohydrate (g)7
    Total Sugar (g)6
    Protein (g)2
    Diabetic Exchanges
    Other Carbohydrates (d.e.).5
    Fat (d.e.).5
  • koizumi6
    koizumi6 Posts: 274 Member
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    Carrot Hummus (diabetic friendly)

    1 cup chopped carrots
    1 15-ounce can garbanzo beans (chickpeas), rinsed and drained
    1/4 cup tahini (sesame seed paste)
    2 tablespoons lemon juice
    2 cloves garlic, quartered
    1/2 teaspoon ground cumin
    1/4 teaspoon salt
    2 tablespoons snipped fresh parsley
    Assorted dippers (such as toasted whole wheat pita bread triangles, vegetable sticks, and/or whole-grain crackers)

    1. In a covered small saucepan cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin, and salt. Cover and process until mixture is smooth. Transfer to a small serving bowl. Stir in parsley.
    2. Cover and chill for at least 1 hour or for up to 3 days. If too thick, stir in enough water, 1 tablespoon at a time, until dipping consistency. Serve with assorted dippers. Makes 2 cups, 16 (2-tablespoon) servings.

    Nutrition Facts Per Serving:
    Servings: Makes 2 cups, 16 (2-tablespoon) servings
    Calories60
    Total Fat (g)2
    Sodium (mg)124
    Carbohydrate (g)8
    Fiber (g)2
    Protein (g)2
    Diabetic Exchanges
    Starch (d.e.).5
    Fat (d.e.).5

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