Finally got round to getting the recipes together for this program. You may find that you enjoy the selection that is included in the book and that ‘s ok but if you’re a little bit picky like me and want more choice then below are some of my favorite low cal recipes all under 300 calories. A good tip I’ve found to cut down on prep time is to make these up in the larger quantities and freeze the extra portions. This way you can easily have lots of prepared meals in the freezer ready to pop in your bag to take to work. Will add some more later.
<strong>Spaghetti Turkey Casserole Low Calorie Recipe</strong>

Ingredients:8 ounces spaghetti, thin – cooked1/2 teaspoon olive oil2 cups turkey white meat, skinless, cooked and cubed
1 cup celery, chopped
1/2 cup onions, chopped
1/2 cup red and green bell peppers, chopped
One envelope turkey gravy mix (see note)
1 cup chicken broth
1/2 cup skim milk
1 teaspoon salt
1/4 teaspoon black pepper
1/2 cup white bread crumbs

Directions:Preheat oven to 350-degrees. Prepare a 2-quart casserole dish with cooking spray; set aside. Cook spaghetti according to package directions. In a skillet, heat oil over medium heat. Add turkey, celery, onions, and bell peppers. Cook until turkey is no longer pink and vegetables are tender. Stir in gravy mix, chicken broth, milk, salt, and black pepper. In a mixing bowl, combine spaghetti and turkey mixture. Pour into prepared dish. Bake for 30 minutes.
Note: Cook turkey gravy mix according to package directions.
Recipe makes six servings.

Nutrition information per serving:Calories: 282Fat: 3gProtein: 21gCarbohydrate: 41gCholesterol: 33mgSodium: 832Calories from fat: 9-percent

<strong>Meat Loaf Pizza Style Low Calorie Recipe</strong>

Ingredients:1 cup white bread crumbs
1 cup skim milk
2 pounds ground chicken breast, skinless
Two egg whites, whipped
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1/2 cup fat-free parmesan cheese
1 teaspoon salt
1 teaspoon oregano
1 teaspoon pizza seasoning
1/4 teaspoon black pepper
1 cup pizza sauce
1cup fat-free mozzarella cheese, grated
1 cup mushrooms, sliced

Directions:Soak top and bottom of a clay pot in water for at least 15 minutes. In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot.
Cover and place in cold oven. Set temperature to 400-degrees.
Bake for one hour.
Spread sauce on top. Then, top with cheese and mushrooms.
Cover, return to oven and bake ten minutes more.
Recipe makes eight servings.

Nutrition information per serving:Calories: 293Fat: 3gProtein: 37gCarbohydrate: 24gCholesterol: 69mgSodium: 855Calories from fat: 10-percent

<strong>Lettuce Tortilla Wraps Low Calorie Recipe</strong>

Ingredients:1 leaf green lettuce (approximately 6 x 4-inches)
2 slices of oven roasted turkey breast
2 slices tomatoes
1/2 teaspoon diced red onions
1/4 teaspoon mustard
1/4 teaspoon mayonnaiseSalt and pepper

Directions:Lay the lettuce leaf flat.
Place turkey slices on first.
Add red onions.
Evenly distrbute mayo and mustard.
Lay tomatoes on top.
Season with salt and pepper, to taste.
Tightly roll up the lettuce leaf.

Recipe makes 1 wrap.

Nutrition information per wrap:Calories: 152Fat: 2.8gProtein: 4gFiber: 1gCholesterol: 2mg

<strong>Baked Herbed Fish Low Calorie Recipe</strong>

Ingredients:2 pounds white fish fillets (halibut, sea bass)
2 tablespoons olive oil
1/2 teaspoon lite garlic salt
1/2 teaspoon marjoram leaves
1/3 teaspoon thyme leaves
1/4 teaspoon garlic powder
1/8 teaspoon white pepper
Two bay leaves
1/2 cup chopped onion
1/2 cup of white wine or skim milk
Lime/lemon wedges to garnish

Directions:Preheat oven to 350-degrees.
Wash fish, pat dry and place in dish.
Combine oil with lite garlic salt and herbs. Dribble over fish. Top with bay leaves and onions. Sprinkle with paprika.
Pour wine or skim milk over all.
Bake, uncovered, for 20 to 30 minutes or until fish flakes easily with a fork.
Serve with lime or lemon wedges.

Recipe makes four servings.

<strong>Gourmet Goulash Low Calorie Recipe</strong>

Ingredients:8 ounces no-salt-added tomato sauce
1 teaspoon worcestershire sauce
One clove garlic, minced
2 tablespoons brown sugar
1 tablespoon paprika
1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon olive oil
2 pounds ground chicken breast, skinless — cooked
1 cup onions, chopped
1/2 cup bell peppers, chopped
3 cups No Yolks noodles, cooked

Directions:In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar, paprika, salt, and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Add tomato sauce mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute according to package directions. Add cooked egg noodle substitute to chicken mixture.

Recipe makes eight servings.
Nutrition information per serving:Calories 232Fat 2gProtein 28g Carbohydrates 18gSaturated Fat 5gCholesterol 66mgSodium 473mgCalories from fat: 9-percent

<strong>Hearty Turkey Bake Low Calorie Recipe</strong>

Ingredients:3 cups mashed potatoes
1/2 cup fat-free cheddar cheese, grated
1-1/2 cup turkey light meat, skinless — cooked and chopped
1-1/2 cup frozen mixed vegetables — thawed and drained
10-3/4 ounce low-fat cream of mushroom soup
1/4 cup skim milk
1/2 teaspoon dry mustard
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup fat-free cheddar cheese, grated

Directions:Preheat oven to 375-degrees.

Prepare a 1-1/2-quart casserole dish with cooking spray.
In a mixing bowl, combine mashed potatoes and 1/2-cup cheese.
Spoon potato mixture in prepared dish. Using back of spoon, spread pototoes across bottom and up sides of dish to form a shell.
In another mixing bowl, combine turkey, vegetables, soup, milk, mustard, garlic powder, and black pepper. Pour over potato shell.
Bake for 30 minutes.
Top with remaining cheese and bake three minutes more or until cheese has melted.

Recipe makes four servings.
Nutrition information per serving:Calories 187Fat: 2gProtein: 16g Carbohydrates: 26gCholesterol: 26mgFat: 2gSodium: 414mgCalories from fat: 11-percent
<strong>Italian Chicken and Peppers Low Calorie Recipe</strong>

For a delicious and attractive Italian meal, serve Italian Chicken and Peppers over pasta.
Ingredients:1 pound boneless, skinless chicken breasts (4 half breasts)
3/4 teaspoon Italian Seasoning
1/4 teaspoon ground black pepper
3 teaspoons olive oil,
1/2 red bell pepper, cut into strips
1/2 green bell pepper, cut into strips
1/4 teaspoon garlic powder
3 tablespoons balsamic or red wine vinegar
2 teaspoons honey
Directions:Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian seasoning and pepper.
Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.
Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3-4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.
Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.

Recipe makes four servings.
Nutrition information per serving:Calories: 206Fat: 6gCholesterol: 68mgSodium: 79mgCarbohydrates: 9gProtein: 28g

<strong>Oriental Chicken A La Microwave Low Calorie Recipe</strong>

Ingredients:4 tablespoons white wine, divided
1 tablespoon low-sodium soy sauce
One large clove garlic, minced
1 teaspoon honey
1/2 teaspoon grated lemon peel
One packet granulated sugar substitute
1/4 teaspoon ground ginger
1/4 teaspoon paprika
4 chicken cutlets (about 1 pound)
Few grains ground black pepper
1 teaspoon sesame seeds
1 teaspoon cornstarch
Chopped green onion and fresh parsley for garnish

Directions:In shallow 1-1/2-quart micro-proof dish, combine 1-tablespoon wine, soy sauce, garlic, honey, lemon peel, sweetener, ginger and paprika. Add chicken and turn to coat. Cover and refrigerate several hours.
To promote even cooking, tuck under any thin ends of chicken. Spoon marinade over chicken. Sprinkle with pepper and sesame seeds. Cover tightly with wax paper. Cook on medium-high power six to eight minutes or just until cooked through, turning dish if chicken appears to be cooking unevenly. Remove chicken to serving dish and keep warm.
In glass measuring cup, stir together cornstarch and remaining 3-tablespoons white wine; stir into drippings in dish. Cook, uncovered, on high power one to two minutes or until sauce thickens slightly. Pour over chicken. Sprinkle with green onion and parsley.

Recipe makes four servings.
Per serving: 170 calories.

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