400 Calorie Meals

FOO04165Huevos Rancheros

Ingredients

  • 4 6- to 8-inch soft corn tortillas
  • 1/2 teaspoon ground cumin
  • 1 16-ounce can black beans, rinsed and drained
  • 1 chipotle chili in adobo sauce, diced; or 1/2 teaspoon crushed red pepper flakes (optional)
  • 1/2 cup mild salsa
  • 4 large eggs, fried
  • 2/3 cup shredded Monterey Jack cheese
  • 1 ripe avocado, sliced

Directions

  1. Heat oven to 425° F.
  2. Put the tortillas on a baking sheet and place in the oven to warm, about 5 minutes. (Cover with foil if you don’t like crisp tortillas.)
  3. Toast the cumin in a small, dry saucepan over medium heat until aromatic, about 3 minutes. Add the beans and chipotle or red pepper (if using).
  4. Remove the tortillas from the oven. Spoon some beans onto each, then top each with some salsa, 1 fried egg, and some cheese.
  5. Bake until the cheese has melted. Serve with the avocado.

Nutritional Information

  • Calories 337
  • Calories From Fat 166
  • Fat 18g
  • Sodium 502mg
  • Protein 17g
  • Carbohydrate 29g
  • Fiber 9g
  • Iron 3mg
  • Calcium 217mg

Recipe courtesy of: realsimple.com

 

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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

400 calorie meals

Ham & Cheese FrittataHam & Cheese Frittata

Love ham and cheddar in your eggs? Whip up this satisfying frittata for a Sunday brunch. Making it at home will help you control portion size and resist high-calorie sides like bacon, sausage, or home fries.

  • Peppers and onions add great flavor for few calories
  • Swap the cheddar cheese for a low-fat version
  • Leftovers are delicious warmed up or at room temperature
  • Add 1½ c of sliced cantaloupe for a sweet ending

Total calories: 396

Directions
  1. Melt 1 tablespoon of the butter in a large (12″) nonstick skillet over low heat. Add the onion, bell pepper, 1/4 teaspoon of the salt, and 1/4 teaspoon of the pepper. Cook, stirring occasionally, until tender-crisp, 3 to 4 minutes. Stir in the ham and cook for 1 minute, stirring occasionally. Transfer to a plate.
  2. Separate the eggs, placing the yolks in a medium-size bowl and the whites in a large bowl. Lightly beat the yolks with the water, the remaining 1/4 teaspoon salt, and the remaining 1/4 teaspoon pepper. Beat the egg whites until they form stiff, but not dry, peaks. Fold the yolks into the whites.
  3. Melt the remaining 1 tablespoon butter in the skillet over low heat. Pour in the eggs and spread them evenly with a rubber spatula. Scatter the ham mixture and cheese (if using) over the top, cover, and cook until the eggs are set, 25 to 30 minutes. Slide the frittata onto a plate and serve immediately (puffiness will subside in 5 to 7 minutes).

Recipe and Calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=7&?cid=social_20140709_27405316

400 calorie meals

vegetable omlettVegetable Omelet and Toast

Order this omelet at your favorite weekend breakfast spot, or make this combo in your own kitchen.

  • Request an omelet made with 1 egg and 2 egg whites
  • Fill it with spinach, tomatoes, and a sprinkle of shredded mozzarella
  • Eat with 2 slices of whole wheat toast (no butter!)

Total calories: 391

Recipe and calorie count courtesy of: http://www.prevention.com/food/healthy-recipes/400-calorie-breakfasts?s=3&?cid=social_20140709_27405316

Healthy Recipe

slow cooker jambalayaIngredients
1 large onion, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 medium celery stalks, chopped (1 cup)
3 garlic cloves, finely chopped
1 can (28 oz) Muir Glen™ organic diced tomatoes, undrained
2 cups chopped fully cooked smoked sausage
1 tablespoon parsley flakes
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon red pepper sauce
3/4 pound uncooked peeled deveined medium shrimp, thawed if frozen
4 cups hot cooked rice (brown rice)
Directions
  • In 3 1/2- to 6-quart slow cooker, mix all ingredients except shrimp and rice.
  • Cover; cook on Low heat setting 7 to 8 hours (or High heat setting 3 to 4 hours).
  • Stir in shrimp. If needed, reduce heat setting to Low; cover and cook on Low heat setting about 1 hour longer or until shrimp are pink and firm. Serve jambalaya with rice.Note: This recipe was tested in slow cookers with heating elements in the side and bottom of the cooker, not in cookers that stand only on a heated base. For slow cookers with just a heated base, follow the manufacturer’s directions for layering ingredients and choosing a temperature.

(Total time will vary with appliance and setting.)

Heat up this Cajun favorite by sprinkling with more red pepper sauce just before serving. If you want to use fresh parsley and thyme, add them with the shrimp so the flavor isn’t lost during the long cooking.

Spicy and smoky, andouille sausage is traditionally used for this dish. If you’re in a more mellow mode, leftover ham works just as well.

Spray the inside of a 1/2-cup measuring cup with cooking spray. For each serving press the hot rice into the cup. Place the cup upside down in the bottom of a bowl, and unmold the rice. Spoon the jambalaya around the mound of rice. Serve with warm crusty French bread.

Nutrition Information

Serving Size: 1 Serving
Calories 265
recipe courtesy of: Betty Crocker Slow cooker meals

Fight Belly Fat

avocadoAvocado Superpower: fights fat, the monounsaturated fat in avocados help fight belly fat.  People who consumed monounsaturated fats lost more stomach bulge than those eating the same number of calories but less of the fats, a study in the journal Diabetes Care finds.

How it works Blood sugar peaks can signal your body to store fat around your midsection, but monounsaturated fats stop the spikes, thwarting fat accumulation. Half an avocado contains 10 grams of the healthy fats. The American Heart Association  recommends a total fat intake of 25 to 35 percent of your calories with saturated fats limited to less than 7 percent and trans fats less than 1 percent. Avocados contain mostly unsaturated fats, with only about 2 grams of saturated fat and 0 grams of trans fat in a 1-ounce serving. This makes avocados a part of a heart-healthy diet (it is recommended to have 1 medium avocado a day).The key to a healthy diet is eating in moderation, which includes nutrient-dense foods like avocados. However, you can incorporate avocados into your everyday diet because the rich flavor and creamy texture make them a perfect replacement for other foods that contain saturated fats, like butter, cheese and sour cream. Place avocado slices on your sandwich to replace the cheese and mayo. Top your baked potato with mashed avocado instead of butter and sour cream to add taste, increase the nutrients and decrease saturated fat. Avocados can be used in homemade ice cream, on bagels, in salads or in smoothies. The possibilities are endless.

Food on the Go

peanut butterIn a blender, process 1 sliced banana, 1/4 cup quick-cooking oats, 1/4 cup nonfat plan Greek yogurt, 1/2 cup 1 percent milk, 1/2 cup crushed ice, 1 tablespoon natural peanut butter, 1 tsp maple syrup and a pinch of nutmeg until smooth.

The skinny: 386

 

 

Recipe courtesy of SELF