400 Calorie Meals

shrimp-tortilla_300Ingredients

  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sour cream
  • kosher salt and black pepper
  • 1/4 small cabbage (8 ounces) shredded
  • 1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
  • 1 jalapeno, seeded and chopped
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 8 small whole wheat tortillas, warmed

Directions

  1. In a large bowl, whisk the orange and lime juices, sour cream, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
  3. Meanwhile, heat the oil in a large skillet over medium-high heat.
  4. Season the shrimp with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
  5. Serve the shrimp with the tortillas and the slaw

Nutritional Information

  • Calories 392
  • Fat 9g
  • Protein 31g
  • Carbohydrate 47g
  • Fiber 4g

Recipe courtesy of: realsimple.com

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400 Calorie Meals

pork-chops-apple-salad_300Pork Tenderloin With Cabbage and Apple Slaw

Ingredients

  • 3 tablespoons olive oil l
  • 2 pork tenderloins (1 1/4 pounds total)
  • kosher salt and black pepper
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 small Napa cabbage (about 1 pound) -quartered, cored, and thinly sliced
  • 1 crisp red apple (such as Gala or Fuji), cut into thin wedges
  • 1/4 cup fresh cilantro

Directions

  1. Heat oven to 400° F. Heat 1 tablespoon of the oil in a large ovenproof skillet over medium-high heat.
  2. Season the pork with ½ teaspoon each salt and pepper and cook, turning occasionally, until browned, 6 to 8 minutes.
  3. Transfer the skillet to the oven and roast until the pork is cooked through, 12 to 14 minutes. Let rest at least 5 minutes before slicing.
  4. Meanwhile, in a large bowl, combine the vinegar, honey, remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper.
  5. Add the cabbage and apples and toss. Let sit for at least 5 minutes, tossing occasionally. Fold in the cilantro and serve with the pork.

Nutritional Information

Per Serving (no more than 4 ounces of lean meat, and 1 cup each of cabbage and apple slaw)

  • Calories 321Calories From Fat 42%
  • Protein 32g
  • Carbohydrate 12g

Recipe Courtesy of: http://www.realsimple.com

Stuffed Cabbage

stuffed cabbageIngredients

Cabbage & Filling

  • 1 cup water
  • 1/2 cup short-grain brown rice
  • 1 teaspoon extra-virgin olive oil plus 2 tablespoons, divided
  • 1 large Savoy cabbage (2-3 pounds)
  • 1 pound baby bella mushrooms, finely chopped
  • 1 large onion, finely chopped
  • 4 cloves garlic, minced
  • 1/2 teaspoon dried rubbed sage
  • 1/2 teaspoon crumbled dried rosemary
  • 1/2 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper plus 1/8 teaspoon, divided
  • 1/2 cup red wine
  • 1/4 cup dried currants
  • 1/3 cup toasted pine nuts (see Tips), chopped

Sauce

  • 2 tablespoons extra-virgin olive oil, divided
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 28-ounce can no-salt-added crushed tomatoes (see Tips)
  • 1/2 cup red wine

Preparation

  1. To prepare cabbage & filling: Combine water, rice and 1 teaspoon oil in a medium saucepan; bring to a boil. Reduce heat to maintain the barest simmer, cover and cook until the water is absorbed and the rice is just tender, 40 to 50 minutes. Transfer to a large bowl and set aside.
  2. Meanwhile, half fill a large pot with water and bring to a boil. Line a baking sheet with a clean kitchen towel and place near the stove.
  3. Using a small, sharp knife, remove the core from the bottom of the cabbage. Add the cabbage to the boiling water and cook for 5 minutes. As the leaves soften, use tongs to gently remove 8 large outer leaves. Transfer the leaves to the baking sheet and pat with more towels to thoroughly dry. Set aside.
  4. Drain the remaining cabbage in a colander for a few minutes. Finely chop enough to get about 3 cups. (Save any remaining cabbage for another use.)
  5. Heat 1 1/2 tablespoons oil in a large skillet over medium-high heat. Add mushrooms, onion, garlic, sage, rosemary and 1/4 teaspoon each salt and pepper; cook, stirring, until the mushrooms have released their juices and the pan is fairly dry, 8 to 10 minutes. Add wine and cook, stirring, until evaporated, about 3 minutes more. Add the mixture to the cooked rice along with currants and pine nuts.
  6. Heat the remaining 1/2 tablespoon oil in the skillet over medium-high. Add the chopped cabbage, the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper; cook, stirring, until the cabbage is wilted and just beginning to brown, 3 to 5 minutes. Add to the rice mixture.
  7. To prepare sauce: Heat 1 tablespoon oil in a large skillet over medium heat. Add onion, garlic, salt and pepper and cook, stirring, until starting to soften, 2 to 4 minutes. Add tomatoes and wine; bring to a simmer and cook until slightly thickened, about 10 minutes.
  8. Preheat oven to 375°F.
  9. To stuff cabbage: Place a reserved cabbage leaf on your work surface; cut out the thick stem in the center, keeping the leaf intact. Place about 3/4 cup filling in the center. Fold both sides over the filling and roll up. Repeat with the remaining 7 leaves and filling.
  10. Spread 1 cup of the tomato sauce in a 9-by-13-inch baking dish. Place the stuffed cabbage rolls, seam side down, on the sauce. Pour the remaining sauce over the rolls and drizzle with the remaining 1 tablespoon oil.
  11. Bake, uncovered, basting twice with the sauce, until hot, about 45 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 10, cover and refrigerate for up to 1 day. Let stand at room temperature for about 30 minutes before baking.
  • Sodium amounts vary widely among brands of plum and crushed. And although it can be hard to find any labeled “no-salt-added,” for the best tomato flavor we use brands that have little or no added sodium. Compare nutrition labels and choose one that has 190 mg sodium or less per 1/2-cup serving.

Nutrition

Per serving: 543 calories; 24 g fat (3 g sat, 14 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 22 g total sugars; 14 g protein; 12 g fiber; 499 mg sodium; 1830 mg potassium.

Recipe courtesy of: http://www.eatingwell.com/recipes/vegetarian_stuffed_cabbage.html

Roasted Cabbage

roasted cabbageIngredients

Cabbage

  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Vinaigrette

  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil

Preparation

  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature

Nutrition

Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of: EatingWell.com

Things to eat to Detox your Body

Nutrition tips on what to eat to Detox your body….Clean eating helps the weight stay off

detox

 

Cabbage and Chicken Soup Recipe

cabbage and chicken soupIngredients

  • 4 cup(s) water
  • 3 cup(s) broth, chicken, fat-free, salt-free
  • 2 cup(s) tomato(es), chopped
  • 1/2 stalk(s) celery, chopped
  • 4 onion(s), green, chopped with tops
  • 1 potato(es), peeled and diced
  • 1 bay leaf
  • 1 teaspoon salt
  • 1/2 teaspoon thyme
  • 1/4 teaspoon caraway seeds
  • 3 cup(s) cabbage, shredded
  • 1 cup(s) chicken, cooked, chopped
  • 1 tablespoon lemon juice
  • 2 teaspoon sugar

Preparation

1. In a large soup pot, combine the water, broth, tomatoes, celery, onion, potato, bay leaf, salt, thyme, and caraway seeds.

2. Simmer for 30 minutes to 1 hour. Add the cabbage, chicken, lemon juice, and sugar. Remove the bay leaf and serve.

Recipe courtesy of http://www.everydayhealth.com/health-recipe/cabbage-and-chicken-soup.aspx

Better Greens

turnips greensTurnip Greens

“A cup of cooked turnip greens contains nearly 200 milligrams of calcium, and rivals the 276 milligrams you would find in a cup of whole milk,” says Boone. A source of vitamins A, C, E, B6 and folic acid, their slightly bitter leaves are smaller and more tender than their cousin, collards. Boone likes to prepare turnip, beet, and other greens by wilting them. “Simply saute the greens for a few minutes with olive oil and crushed garlic, then enjoy them alone or topped with beans,” she suggests. They also make a great addition to pastas and soups.

Swiss Chardswiss chard

Chard belongs to the same family as beets and has a similarly sweet vegetal flavor and loads of health benefits. “It contains a wide array of phytonutrients, shown to provide anti-inflammatory and antioxidant properties, says holistic nutrition coach Jill Grunewald of Healthful Elements. “Chard is also an excellent source of iron, potassium, magnesium, antioxidant vitamin A, free radical-fighting vitamin C, bone-building vitamin K, and skin-enhancing vitamin E.” Her “all-time favorite way” to serve chard is to saute it in olive oil and garlic until bright green, and serve it as a stand-alone side dish or alongside mashed potatoes and salmon.

cabbageCabbage

The humble member of the cruciferous family should not be overlooked—it’s packed with vitamin K and vitamin C. “For even more nutrition power, use red cabbage,” suggests Sharon Palmer. “It owes its red color to anthocyanins, the same compounds that give berries their purple hue and are linked to lower risk of disease.” Sliced cabbage is a traditional base for a hearty winter soup, and Palmer adds carrots, potatoes, parsnips, rutabagas, and turnips, and even some lentils to make it more of a one-dish meal.

broccoli rabeBroccoli Rabe

Broccoli’s leafier and more bitter cousin is sometimes labeled rapini and is often incorporated into Italian dishes. “This immune-boosting vegetable has a high amount of potassium, vitamins K and A, and it contains flavonoid which helps protect against cancer,” says nutrition and wellness expert Mitzi Dulan, author of The Pinterest Diet: How to Pin Your Way Thin. Blanch the leaves and shoots prior to cooking, suggests Dulan—that will take the edge off the bitterness. Then create a simple side with garlic or pine nuts, or toss it into your pasta.

Reference: SELF