The best low cal recipes

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  • jrbanta
    jrbanta Posts: 4,262 Member
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    Bump-sounds good. Add one later....:)
  • Janworkingitout
    Janworkingitout Posts: 434 Member
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    bump
  • Giraffe33991
    Giraffe33991 Posts: 434 Member
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    bump!!!
  • kristinathenina
    kristinathenina Posts: 142
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    bump
  • koizumi6
    koizumi6 Posts: 274 Member
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    Lemon Squares (diabetic friendly)

    1/2 cup plus 1 tablespoon graham cracker crumbs, divided
    3/4 cup splenda
    2 tbsp light butter melted
    2 tbsp all purpose flour
    1/2 cup egg substitute
    1/2 cup fat free half and half
    1/2 cup fresh lemon juice
    1 tbsp fresh grated lemon peel

    1. preheat oven to 350. spray 8x8 baking dish with cooking spray.
    2. mix 1/2 cup graham cracker crumbs, 1/4 cup splenda, , and melted butter in a bowl. press firmly into the prepared 8x8 dish
    3. place 1/2 cup splenda and flour in a bowl, mix well. add egg substitute and half and half, stir until blended. slowly add lemon juice while stirring, then add the lemon peel.
    4. pour mixture slowly on top of grraham cracker crust. bake 10-15 min. remove from oven, top with remaining graham crackers and refrigerate for 2 hrs

    9 servings
    70 calories, 3g fat, 3 protein, 10 g carbs
  • lillianelise
    lillianelise Posts: 49 Member
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    "Wings"

    12 large boneless, skinless chicken thighs(about 2 1/2 lbs)
    1/3 cup bbq sauce
    2Tbsp reduced sodium soy sauce
    2Tbsp dijon mustard
    2Tbsp liquid honey ( if using a honey bbq sauce use less honey)
    2Tbsp freshly squeezed lemon or lime juice
    2 tsp minced garlic
    1 tsp chili powder
    4 - 5 dashes hot sauce optional
    1 tsp cornstarch

    Preheat to 400. Spray a 9x13 in baking pan w cooking spray and set aside

    trim any visible fat. cut each thigh in half and place pieces in single layer in pan. fold or roll them up a bit so they resemble the shape of a chicken wing. they should just fit in pan.

    whisk together bbq sauce, soy sauce, honey, mustard, lemon juice, garlic, chili powder and hot sauce in a bowl. spoon evenly over chicken.

    Bake uncoverd for 35 - 40 minutes, until chicken is cooked through and sauce is bubbly. arrange chicken on a platter and keep warm. pour sauce from pan into a small pot. combine cornstarch with 2 tsp water and mix until smooth. stir into sauce. bring to boil and whisk constantly until mixture has thickened ( doesn;t take long) serve 'wings' along with extra sauce.

    Makes 24 servings. per serving (1 wing w 1 tsp sauce)
    calories 56
    total fat 1.7g
    sat fat 0.4g
    protein 7g
    carbs 2g
    cholesterol 31mg
    sodium 114mg
  • lillianelise
    lillianelise Posts: 49 Member
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    Chickpean and tomato salad

    1 can chickpeas drained and rinsed (19 oz)
    1 pint grape tomatoes halved ( about 2 cups)
    1 cup fresh mozzarela balls ( also called mini bocconcini - in a cottage cheese like container in the section of special cheeses)
    1/3 cup minced red onion
    1/3 cup fresh basil leaves
    1 tbsp olive oil
    1 tbsp balsamic vinegar
    1 tbsp fresh squeezed lemon juice
    1/2 tsp salt
    1/4 tsp pepper

    place ingredients in a large bowl in order listed and mix well. may be served immediately or salad can stand at room temperature for up to an hour befor serving -- if preparing in advance, add tomatoes at last minute before serving.

    Makes 5 servings : calories 230, total fat 9.6, sat fat 4 g, protein 10g, carbs 27g, sodium 452mg
  • lillianelise
    lillianelise Posts: 49 Member
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    Multi Bean salad

    2 cups fresh or frozen green beans cooked just until tender
    1 can chickpeas drained and rinsed (19 oz)
    1 can (19oz) black beans drained and rinsed
    1 can red kidney beans 190z drained and rinsed
    1 can 12oz whole kernal corn
    1 cup diced red onions
    1 cup diced orange or red bell pepper
    1/2 cup fresh chopped parsley

    Dressing
    1/4 cup safflower oil or light olive oil
    1/4 cup cider vinegar
    2 tbsp granulated sugar
    1 tsp dijon mustard
    1/2 tsp celery seed
    1/4 each salt and pepper

    Combine all salad ingredients in a large bowl and combine well.

    in a small saucepan whisk together oil, vinegar, sugar, mustard, celery seed, salt and pepper. bring to a boil. remove from heat and pour over bean mixture. stir gently and refrigerate over night for best flavor.

    Makes 8 servings - cals: 283, total fat 8.2, sat fat 0.6, protein 11g, carbs 46g, cholesterol 0mg, sodium 401mg
  • lillianelise
    lillianelise Posts: 49 Member
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    Marinated, grilled portobello mushroom fajitas

    1/2 cup light balsamic viniagrette dressing
    2 tbsp steak spice rub - i use montreal steak rub marinade
    1/2 tsp each cumin, chili powder, and dried oregano
    4 large portobello mushrooms - about 6 inch in diameter
    1 tbsp olive oil
    1 large red onion sliced
    1 large red and green bell pepper cut to strips
    1 tbsp each fresh squeezed lime juice and minced fresh cilantro
    8 6 inch whole wheat flour tortillas

    fixings: light or fat free sour cream, light cheese, salsa, lettuce, guacamole

    To make marinade: combine dressing, steak rub, cumin, chili powder, and oregeno in small bowl - use a pastry brush and brush both sides of mushrooms. let stand at room temp for about an hour

    grill mushrooms about 3 minutes each side until tender. cut each mushroom into 6 slices.

    Heat olive oil in a large nonstick skillet over medium high heat. add onion slices and peppers. cook and stir until peppers are tender crisp - about 5 minutes. add lime juice, cilantro and mushrooms. stir and cook until mushrooms are hot.

    to prepare tortillas - wrap in foil and heat in a 350 oven to warm - or you can wrap them in a damp towl and microwave them..

    makes 4 serving ( 2 fajitas per person)
    calories 353, total fat 10.6, cholesterol 0mg, carbs 56, sodium 651
  • lillianelise
    lillianelise Posts: 49 Member
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    Chicken and wild rice ( one of my personal faves)

    3 large boneless skinless breasts
    2 tsp olive oil
    3 cups sliced mushrooms - i usually omit this cuz hubby finicky
    3/4 cup chopped onions
    1 tsp minced garlic
    1 pkg uncle bens long grain and wild rice original recipe
    1 1/4 cups chicken broth
    1/2 cup dry white wine - or cooking wine
    1/2 cup freshly grated parmesan cheese

    Cut breast into large chunks. heat oil in skillet with a tight fitting lid and add chicken and cook over med-high heat for about 4 minutes stirring often until chicken is lightly browned all over. remove chicken from skillet and set aside.

    add mushroom, garlic and onions to same skillet. cook and stir until vegetables begin to soften about 3 minutes - if they start to stick add a little water or broth.

    add rice and seasoning pouch. mix well and cook for 30 seconds. stir in broth and wine. return to chicken to skillet. bring to a boil and reduce heat to med-low. cover, and simmer for about 20 minutes until rice is tender and liquid is absorbed. remove from heat and let stand, covered for ten minutes. stir in parmesan cheese and serve immediately.

    makes 4 servings. calories 404, total fat 6.1, sat fat 2, protein 42, carbs 37, sodium 760, cholesterol 89
  • lillianelise
    lillianelise Posts: 49 Member
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    Oh and I forgot to mention that the previous recipes are from one of my favorite cookbooks Eat, shrink and be Merry.
  • maeadair
    maeadair Posts: 496 Member
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    Great post thank you for sharing... you might be interested in following the cooking challenge that insky... does ( you can find it through my last posts area. ) Love low cal low sodium ideas. Currently need cold things beside sandwiches and regular salads for work...have no microwave nor refrig, only own packed cooler bag. :-)
  • KnottyJen
    KnottyJen Posts: 1,070 Member
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    Thanks everyone for these great recipes! Can't wait to try some out. I have some really good ones that I'll have to share while I'm not at work! :-)
  • koizumi6
    koizumi6 Posts: 274 Member
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    I stole this from a casserole post. I'll be making it next week! yum-o

    Bacon, Gruyère, and Ham Strata

    This casserole is easy to prepare, especially if you purchase diced ham from your supermarket. Gruyère is a type of Swiss cheese. Its sweet nuttiness enhances this dish, though you can substitute Edam, Gouda, or even cheddar cheese

    YIELD: 6 servings
    COURSE: Breakfast/Brunch, Casseroles

    Ingredients
    2 cups fat-free milk
    1 cup chopped green onions
    1 cup egg substitute
    1 tablespoon Dijon mustard
    1/4 teaspoon ground red pepper
    12 ounces sourdough French bread, cut into 1/2-inch cubes (about 10 cups), toasted
    3/4 cup diced ham
    Cooking spray
    1 cup (4 ounces) shredded Gruyère cheese
    4 bacon slices, cooked and crumbled (drained)

    Preparation
    Combine milk, green onions, egg substitute, mustard, and pepper in a large bowl, stirring with a whisk. Add bread cubes and ham; stir well to combine. Pour into a 2-quart baking pan coated with cooking spray. Sprinkle with shredded cheese. Cover and chill 8 hours or overnight.

    Preheat oven to 350°.

    Uncover dish, and bake at 350° for 20 minutes. Sprinkle with bacon. Bake an additional 15 minutes or until bread mixture is set and cheese is bubbly


    Amount per serving
    Calories: 330
    Calories from fat: 31%
    Fat: 11.5g
    Saturated fat: 4.6g
    Monounsaturated fat: 3.5g
    Polyunsaturated fat: 1.8g
    Protein: 23.7g
    Carbohydrate: 34.1g
    Fiber: 2.2g
    Cholesterol: 34mg
    Iron: 4.2mg
    Sodium: 898mg
    Calcium: 348mg
  • koizumi6
    koizumi6 Posts: 274 Member
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    Savory Pork Roast (slow cooker, diabetic friendly)
    3 lb boneless pork loin roast, trimmed
    1 large onion, sliced
    1 bay leaf
    2 tbsp soy sauce
    1 tbsp garlic powder

    place roast and onion in slow cooker. add bay leaf, soy sauce, and garlic powder, cover cook on high 1 hour and then low 6 hours. slice and serve

    8-10 servings

    187 calories
    9 g fat
    1 g carbs
    0 fiber
    0 sugar
    241 mg sodium
  • koizumi6
    koizumi6 Posts: 274 Member
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    Pork Roast with Potatoes and Onions (diabetic friendly, slow cooker)

    2 1/2- 3 lbs boneless pork loin, trimmed
    1 large garlic clove
    5 potatoes, cubed, unpeeled
    1 large onion
    3/4 cup broth, tomato juice, or water
    1 1/2 tbsp soy sauce
    1 tbsp cornstarch
    1 tbsp cold water

    Make slits in roast and insert slivers of garlic. Put under broiler to brown. Put potatoes in slow cooker, add half of the onions. Place roast on top and cover with remaining onions. Combine broth and soy, pour over roast, cover cook on low for 8 hrs. Remove roast and veggies from liquid, combine cornstarch and water, add to liquid and turn on high until thickened (or you can finish on the stove top for faster results). Serve over sliced meat and veggies.

    6-8 servings
    289 calories
    9 g fat
    339 sodium
    22 g carbs
    3 g fiber
    4 g sugar
    28 g protein
  • koizumi6
    koizumi6 Posts: 274 Member
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    Teriyaki Pork Roast (slow cooker, DF)

    3/4 unsweetened apple juice
    2 tbsp sugar
    2 tbsp soy sauce
    1 tbsp vinegar
    1 tsp ground ginger
    1/4 tsp garlic powder
    1/8 tsp pepper
    3 lb boneless pork loin roast, trimmed, halved
    2 1/2 tbsp cornstarch
    3 tbsp cold water

    combine apple juice, sugar, soy, vinegar, ginger, garlic powder, and pepper in greased slow cooker. Add roast, turn to coat, cover, cook on low 7-8 hours. remove roast and keep warm. In a saucepan combine cornstarch and cold water until smooth, stir in juices from the roast, bring to a boil and stir for 2 minutes or until thickened.

    211 calories
    9 fat
    241 sodium
    7 g carbs
    5 g sugar
    24 g protein
  • koizumi6
    koizumi6 Posts: 274 Member
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    Cranberry Pork Roast (slow cooker, DF)

    2 3/4 pork roast, trimmed
    1 cup ground or chopped cranberries
    3 tbsp honey
    1 tsp grated orange peel
    1/8 tsp ground cloves
    1/8 tsp ground nutmeg

    sprinkle roast with pepper, place in slow cooker. Combine remaining ingredients, pour over roast. cook on low 8-10 hours

    214 calories
    9 g fat
    37 mg sodium
    7 g carbs
    7 g sugar
    25 g protein
  • koizumi6
    koizumi6 Posts: 274 Member
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    Slow Cooker Char Siu Pork Roast

    1/4 cup low sodium soy sauce
    1/4 cup hoisin sauce
    3 tablespoons ketchup
    3 tablespoons honey
    2 teaspoons garlic, minced
    2 teaspoons gingerroot, peeled and grated
    1 teaspoon dark sesame oil
    1/2 teaspoon five-spice powder
    2 lbs pork shoulder

    1 Combine first 8 ingredients in a small bowl; stirring with a whisk.
    2 Place in a large zip top bag; seal. Marinate 2 hours, turning occasionally (can skip this step).
    3 Place pork and marinade in slow cooker. Cover and cook on LOW for 8 hours.
    4 Remove pork from slow cooker using slotted spoon; place on cutting board or work surface and shred.
    5 Can thicken sauce and serve with meat.
    6 Serve with sticky rice and some stir fry veggies.

    8 servings
    Calories 325.2
    Total Fat 21.2 g
    Sodium 531.6 mg
    Total Carbohydrate 12.4 g
    Dietary Fiber 0.3 g
    Sugars 10.0 g
    Protein 20.3 g
  • koizumi6
    koizumi6 Posts: 274 Member
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    Garlic Pork Roast (For the Slow Cooker)

    3 lb boneless pork loin roast
    1 tablespoon vegetable oil
    1 teaspoon salt
    1 teaspoon fresh coarse ground black pepper
    1 cup chicken broth
    1 medium onion, sliced
    6 garlic cloves, peeled
    8 slices fresh lemon peel (3x1/2-inch each)
    1 1/2 lbs red potatoes, cut in 1/2-inch thick slices
    1 (16 ounce) bag peeled baby carrots
    1/2 teaspoon dried thyme

    1In 12-inch skillet, heat oil over medium-high heat until hot. Place pork roast in skillet and cook until just browned on all sides.2Transfer pork to 5 to 6 quart slow-cooker pot, sprinkle with salt and pepper. Add broth, onion, garlic, lemon peel, potatoes and carrots to pot. Sprinkle with thyme.3Cover slow cooker with lid and cook pork and vegetables on the low setting 7 to 8 hours or until pork and vegetables are tender. Skim any fat from broth. Serve pork with vegetables and broth.

    8 servings
    Calories 391.5
    Total Fat 16.2 g
    Sodium 524.5 mg
    Carbohydrate 20.5 g
    Dietary Fiber 3.4 g
    Sugars 4.4 g
    Protein 39.2 g

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