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

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

Oven Fried Chicken Fingers

chicken-fingers-lIngredients:

  • Sauce:
  • 1/4 cup honey
  • 1/4 cup spicy brown mustard
  • Chicken:$
  • 1 1/2 pounds chicken breast tenders (about 16 pieces) $
  • 1/2 cup low-fat buttermilk
  • 1/2 cup coarsely crushed cornflakes
  • 1/4 cup seasoned breadcrumbs
  • 1 tablespoon instant minced onion
  • 1 teaspoon paprika
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1 tablespoon vegetable oil

Preparation

  1. To prepare sauce, combine honey and mustard in a small bowl; cover and chill.
  2. Preheat oven to 400°.
  3. To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.
  4. Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Recipe courtesy of: http://www.myrecipes.com/recipe/oven-fried-chicken-fingers-with-honey-mustard-dipping-sauce-10000000479069/

Turkey enchilada verde soup

turkey enchilada verde soupTurkey enchilada verde soup

Ingredients:

For the salsa verde:
1/2 pound fresh tomatillos, husked, or 1 (10-ounce) can of tomatillos
1/4 medium yellow onion, chopped
4 cloves garlic, chopped
2 jalapeños, seeds and stems removed, chopped
1/2 cup chopped cilantro

For the soup:
4 cups turkey or chicken broth
4 cups diced cooked turkey, white and/or dark meat, diced
1 (15-ounce) can black beans, drained or 2 cups cooked black beans, drained
1/2 teaspoon ground cumin
1/2 teaspoon oregano
1/2 cup chopped cilantro, plus more for serving
1 cup (4 ounces) Monterey Jack, shredded, plus more for serving
1/2 cup crushed tortilla chips
1 tablespoon lime juice
Salt
Sour cream, for serving
1 avocado peeled, pitted, and cut into wedges, for serving

Method:
First make the salsa verde. If using fresh tomatillos, place them in a pot and cover with water. Bring to a boil and then simmer uncovered for 10 minutes. They should be softened and a lighter green. Turn off the heat and allow to cool for 10 minutes. If using canned tomatillos, skip this step.

Place the tomatillos in a blender, along with either 1 cup of the cooking water or 1 cup of the canned tomatillos’ liquid. Add to the blender the onion, garlic, jalapeños and cilantro. Blend until smooth. You should have about 2 cups.

To make the soup, pour the salsa verde into a large pot. Add the broth, turkey, black beans, cumin, oregano and cilantro. Bring to a boil and then simmer for 15 minutes. Add the shredded cheese and while occasionally stirring, continue to cook until the cheese has melted, about 5 minutes. Stir in the crushed tortilla chips and simmer for 5 more minutes. Add the lime juice and then adjust seasonings, adding salt to taste.

To serve, top each bowl with shredded Monterey Jack, sour cream, avocado, and cilantro.

Recipe Courtesy of SELF and http://www.homesicktexan.com

How to Use Those Thanksgiving Leftovers

Turkey CranchiladasTurkey Cranchiladas
Ingredients

  • nonstick cooking spray
  • 2-2 1/2 cups shredded turkey or chicken
  • 2 cups whole-berry cranberry sauce (or 1 16-oz can)
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 1/2 cups salsa
  • 1 1/2 cups shredded Pepperjack cheese
  • 1/2 cup sour cream
  • 3-4 scallions, chopped
  • 1/4 cup lightly-packed chopped cilantro
  • 1 tsp ground cumin
  • 1/2 tsp kosher salt
  • 1/2 tsp freshly cracked black pepper
  • 10-12 (6-inch) flour tortillas
  • 1 tsp bottled hot sauce

Directions

Preheat the oven to 350 degrees and lightly spray a 9×13 inch baking dish with cooking spray.

In a large bowl, combine the turkey, 1 cup of the cranberry sauce, the beans, sour creams, 3/4 cup cheese, 1/2 cup of the salsa, green onions, cilantro, cumin, salt, and pepper.

Spoon about 1/3 cup filling into each tortilla, and roll tightly.  Place seam-side down in the baking dish.

In a medium bowl, combine the remaining cranberry sauce, 1 cup of salsa, and the hot sauce.  Stir to combine and Pour over the enchiladas.  Cover the dish with foild, and bake 45 minutes.  Remove foil, and sprinkle with remaining 3/4 cup cheese.  Continue to bake, uncovered, an additional 10 minutes, or until cheese is melted and bubbly.  Sprinkle with additional cilantro and scallions, and serve.

Recipe Courtesy of Better Home and Gardens and http://www.pink-parsley.com/2010/11/turkey-cranchiladas.html

Seared Cod with Pineapple Slaw

pineapple slawIngredients

1 1/2 pounds cod, filet
2 limes, juiced
1/2 cup red onion, julienne
1 bunch cilantro, chopped
2 cloves garlic, minced
3 Serrano chili, julienne
2 cups pineapple, julienne
1 teaspoon pineapple juice
1 1/2 cup jicama, julienne
1/2 cup red bell pepper, julienne                                                                                               salt and pepper to taste
3 tablespoons canola oil
Cilantro, leaves for garnish

Directions

Combine the red onions, pineapple, chili, jicama, bell pepper, lime juice, garlic, cilantro, pineapple juice and 1 teaspoon of canola oil in a bowl.

Season to taste and set aside to marinate for at least 15 minutes.

Cut fish into 4 ounce portions and season with salt and pepper to taste.

Sear in a sauté pan over medium heat for about 2 to 3 minutes on the flesh side, flip the presentation side up and finish it in the oven for about 5 to 7 minutes.

For service, place one portion of the fish on the center of a plate and add the pineapple slaw.  Drizzle some of the sauce over the dish and garnish with cilantro leaves.

Serve the fish warm or hot and the slaw at room temperature.