400 Calorie Meals

FOO04165Huevos Rancheros


  • 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


  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



Carb Buster

carb busterIngredients

  • 1 Tablespoon Butter Or Olive Oil
  • 1/2 cup Diced Zucchini
  • 1/2 cup Diced Yellow Squash
  • 1/2 whole Medium Onion, Cut Into Chunks
  • Salt And Pepper
  • 1 whole Tomato, Sliced Thick
  • 2 whole Eggs
  • 1 teaspoon Vinegar
  • 1 slice Cheese (Monterey Jack, Pepper Jack, Swiss, Etc)

Preparation Instructions

Melt the butter in a medium skillet over medium high heat. Add the onions and cook until 2 to 3 minutes, or until starting to soften. Add the zucchini and squash, sprinkle with salt and pepper, and stir to cook for 3 to 4 minute. Remove from the heat and set aside.

Grill the tomato slices on a grill pan or simply sear them in a hot skillet. Remove and set aside.

Bring a medium saucepan of water to a gentle boil. Add the vinegar. Use a wooden spoon to carefully stir the water into a circular “whirlpool.” Crack one egg into the water and allow it to swirl around in the water until the egg begins to set. Let it stay in the water for 1 minute, then remove it with a slotted spoon and set it on a plate. Repeat with the other egg. If eggs need to be cooked longer, just add them back to the water for 30 seconds at a time.

Spoon the vegetables on a plate or in a bowl and set the eggs on top. Lay the tomato slices on the side. Place the cheese slice on the side so that it starts to soften from the heat.

Sprinkle eggs with salt and pepper and serve!

Note: Add a link or two of chicken or turkey sausage if desired.

Recipe courtesy of: http://www.pioneerwoman.com

Healthy Meals

Penne Shrimp & BroccoliPenne Shrimp & Broccoli


1 lb frozen shrimp, thawed, peeled and deveined

1 (16 oz) package frozen broccoli florets

12 oz penne pasta, whole wheat

3 garlic cloves, minced

1/4 cup onion, chopped

2 Tbsp butter

2 Tbsp olive oil

1/4 tsp salt

1/4 cup grated Parmesan cheese


  1. Cook pasta according to package directions. Drain.
  2. In large skillet, saute garlic and onion in butter, oil and salt until tender.
  3. Add broccoli and cook on medium heat until heated (approximately 6 minutes).
  4. Add shrimp and cook an additional 4-5 minutes, or until shrimp is pink and broccoli is tender.
  5. Stir in pasta and sprinkle with Parmesan cheese. Serve.

Nutritional Information

  • Calories:    620
  • Dietary Fiber: 10g
  • Protein: 37g
  • Cholesterol: 190g
  • Carbohydrates: 71g

Recipe courtesy of: http://www.fruitsandveggiesmorematters.org

Great Snacks

raspberryRaspberry Cheesecake Dippers: 1 cup fresh raspberries and 1 laughing cow cream cheese wedge mixed with 2 tbsp vanilla nonfat Greek yogurt for dipping. This snack not only satisfies your sweet tooth, it also packs a punch to hunger pangs by combining a third of your daily fiber needs from the raspberries with 7 grams of protein from the yogurt-cheese dip. Fiber and protein take longer to digest than simple carbohydrates, so they keep you fuller longer and prevent a blood sugar spike and crash that can lead to cravings.

Easy Olive Tapenade: Dip 4 Endive leaves in 1/2 tbsp hummus each and top with half of a pitted olive. This snack cures a craving for something salty while providing healthy fats from the olives and hummus. Research shows that people who consume more of these monounsaturated fats do less mindless snacking and have less belly fat. Easy Olive Tapenade

Parmesan Popcorn: Place 2 tbsp of popcorn in a brown paper bag, fold over the top several times and microwave on high for 1:30 minutes or until popping slows. Top with 1 ounce shredded Parmesan. Ounce for ounce Parmesan cheese has more protein than any other food–more than meat, fish, or eggs! And don’t worry about making it low-fat — women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in the American Journal of Clinical Nutrition finds. And why popcorn? Researchers found that people ate 32% fewer calories when they snacked from a large bowl of popcorn instead of potato chips. That makes sense because a 1-ounce serving of popcorn packs six times more volume than a similar serving of potato chips. So, you can nosh on a larger portion of popcorn than potato chips and still consume fewer calories!popcorn


Snack ideas courtesy of SELF:http://www.self.com/blogs/flash/2014/05/nutrition-three-ingredient-diet-friendly-snacks.html

Vegetarian Quesadillas

  • 1/2     medium red or green sweet pepper, seeded and cut into bite-size strips
  • 1/2     medium onion, halved and thinly sliced
  • 1      fresh serrano pepper, halved, seeded, and cut into thin strips*
  • 2    teaspoons   vegetable oil
  • 4      6-inch white corn tortillas
  •     Nonstick cooking spray
  • 1/2   cup   shredded Monterey Jack cheese (2 ounces)
  • 2    thin slices  tomato, halved crosswise
  • 1    tablespoon   snipped fresh cilantro
  •     Light dairy sour cream (optional)
  •     Cilantro and lime wedges (optional)
In a large skillet cook sweet pepper, onion, and serrano pepper in hot oil over medium-high heat for 3 to 5 minutes or until vegetables are just tender. Remove from heat.
Lightly coat one side of each tortilla with cooking spray. On the uncoated side of two of the tortillas, divide half of the cheese. Top with onion mixture, tomato slices, the 1 tablespoon cilantro, and the remaining cheese. Top with remaining tortillas, coated sides up.
Heat a very large skillet or griddle over medium heat. Cook quesadillas for 4 to 5 minutes per side or until cheese melts and tortillas are lightly browned. Cut each quesadilla into 4 wedges. Serve warm and, if desired, with sour cream, additional cilantro and lime wedges.

  • *Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.


  • Cost: sweet pepper: $0.75
    onion: $0.17
    serrano chile: $0.06
    tortillas: $0.29
    cheese: $0.74
    tomato: $1.15
    cilantro: $0.25
    total cost: $3.41
    cost per serving: $0.43
Nutrition information

Per Serving: cal. (kcal) 61, Fat, total (g) 4, chol

Recipe courtesy of: recipe.com

Easy Loaded Baked Potato

easy loaded baked potatoesIngredients

  • 4 baking potatoes (5 to 6 ounces each)
  • 1 10 – ounce package frozen broccoli in cheese sauce
  • 1 cup low-fat cottage cheese


  1. Prick potatoes with a fork. Microwave pricked potatoes on 100 percent power (high) for 6 to 8 minutes or until tender, turning over once. Using a knife, cut an “x” in the top of each potato. Press in and up on the ends of each potato.
  2. Microwave broccoli according to package directions. Spoon cottage cheese over the potatoes. Spoon the broccoli over the potatoes. Makes 4 servings (1 loaded potato per serving)

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 205 cal., 3 g total fat (1 g sat. fat), 6 mg chol., 535 mg sodium, 33 g carb. (3 g fiber, 3 g sugars), 11 g pro.

Recipe courtesy of: diabeticliving.com

Best Way to eat Grits

creole shrimp and gritsCreole Shrimp & Grits

  • 1/4 pound Smoked Bacon (chopped)
  • 1 1/2 pound Extra Large Domestic Shrimp (peeled & deveined)
  • 2 tablespoons Creole Seasoning
  • 2 Garlic Cloves (thinly sliced)
  • 1/4 cup Chicken Stock
  • 1/2 cup Tomato Puree
  • Salt
  • Chives (to garnish)
  • Hot Sauce (to garnish)
  • Grits
  • 2 cups Stone Ground Yellow Grits
  • 1/2 cup Freshly Grated Aged White Cheddar Cheese
  • 1/4 cup Freshly Grated Parmesan Cheese
  • Salt


1/4 pound Smoked Bacon (chopped)….In a large sauté pan, cook Bacon over low to render fat. Cook until crispy then remove Bacon with a slotted spoon.
With Bacon Fat in the pan, increase heat to medium-high
2 tablespoons Creole Seasoning
1 1/2 pound Extra Large Domestic Shrimp (peeled & deveined)…Sprinkle the Creole Seasoning on both sides of the Shrimp. Add to the hot pan and cook for 1-2 minutes per side until opaque but not tough. Remove shrimp to a plate.
2 Garlic Cloves (thinly sliced)
1/4 cup Chicken Stock
1/2 cup Tomato Puree
Salt.…Add the Garlic and deglaze pan with Chicken Stock. Reduce heat to medium-low and stir in the Tomato Puree. Cook for 5 minutes or until thickened. Adjust seasoning to taste.
Return Shrimp to the pan with sauce and toss to coat.
Cooked Grits
Chives (to garnish)
Hot Sauce (to garnish)….Plate Shrimp and sauce over Grits. Garnish with chopped Chives, Bacon and Hot Sauce.
 2 cups Stone Ground Yellow Grits
1/2 cup Freshly Grated Aged White Cheddar Cheese
1/4 cup Freshly Grated Parmesan Cheese
Salt….For Grits: Cook grits according to package instructions. Stir in Cheeses and adjust seasoning to taste.
Recipe courtesy of:Clinton Kelly from the Chew