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

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Grilled Veggie Burritos

veggie burrito1Ingredients

  • 1 Tablespoon Olive Oil
  • 2 cups brown rice
  • 4 cups Low Sodium Chicken Broth
  • 2 whole Limes, Juiced And Zested
  • 1/4 cup Chopped Cilantro
  • 2 whole Zucchini, Cut Into Slices Lengthwise
  • 1 whole Yellow Squash, Cut Into Slices Lengthwise
  • 2 ears Corn, Leaves And Silk Removed
  • Olive Oil For Brushing
  • Salt For Sprinkling
  • 1 can (15 Oz. Size) Seasoned Black Beans
  • 6 whole Burrito-sized whole wheat or spinach Tortillas
  • 1 whole Small Onion, Finely Chopped
  • 2 whole Roma Tomatoes, Diced
  • 1 cup Grated Monterey Jack Cheese
  • Optional Toppings: Salsa,  Guacamole, Extra Cilantro, Hot Sauce

Preparation Instructions

Heat the olive oil in a large saucepan over medium heat. Add rice and stir around for 2 minutes. Pour in chicken broth and the juice and zest of 1 lime. Bring to a boil, then reduce to a simmer, cover, and cook for 20-25 minutes until all the liquid is absorbed. Stir in the juice and zest from the remaining lime, then stir in the cilantro. Set aside.

Brush zucchini and squash slices, along with the ears of corn, with olive oil. Sprinkle with salt. Grill them on a grill pan, a charcoal grill, or saute them in a heavy skillet over medium-high heat, turning them halfway through. Remove when the veggies have great color on the outside. Set aside to cool, then dice them.

Heat the beans in a small saucepan until hot.

Warm the tortillas in the microwave for 30 seconds.

To assemble the burritos, lay out each tortilla on your work surface. Spoon on rice, then beans, then sprinkle on plenty of grilled veggies. Top with chopped onion, tomato, cheese, and any other toppings you’d like. Spoon salsa all across the top. Tuck in the sides, then roll the burrito up as tightly as you can. Cut in half and chow down!

400 calorie meals

eggs-benedictMexican Eggs Benedict

Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.

PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4

3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt

1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2″ of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with olive oil and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining ¼ teaspoon salt.
4. ARRANGE 2  English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.

NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs, ½ c spinach, ½ c salsa, 1 Tbsp of yogurt) 300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium

Recipe courtesy of: http://www.prevention.com/weight-loss/diets/400-calorie-spring-and-summer-recipes?s=2

Healthy Living

sweet_potatoes_recipeSweet Potatoes

A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin (found in green leafy vegetables as well as other foods such as eggs. Many studies have shown that lutein and zeaxanthin reduce the risk of chronic eye diseases).

Ingredients

  • 4 medium sweet potatoes
  • 1 15-ounce can black beans, rinsed
  • 2 medium tomatoes, diced
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/4 cup reduced-fat sour cream
  • 1/4 cup chopped fresh cilantro

Preparation

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 12 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
  2. Meanwhile, in a medium microwaveable bowl, combine beans, tomatoes, oil, cumin, coriander and salt; microwave on High until just heated through, 2 to 3 minutes. (Alternatively, heat in a small saucepan over medium heat.)
  3. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro.

Nutrition

Per serving: 295 calories

Recipe courtesy of Eating Well

Quinoa Stuffed Bell Peppers


quinoa stuffed bell peppersQuinoa Stuffed Bell Peppers

Ingredients:

  • 3 cups cooked quinoa
  • 1 (4-oz.) can green chiles
  • 1 cup corn kernels
  • 1/2 cup canned black beans, drained and rinsed
  • 1/2 cup petite diced tomatoes
  • 1/2 cup shredded pepper jack cheese
  • 1/4 cup crumbled feta cheese
  • 3 tbsp. chopped fresh cilantro leaves
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1/2 tsp. onion powder
  • 1/2 tsp. chili powder, or more to taste
  • Kosher salt and freshly ground black pepper, to taste
  • 6 bell peppers, tops cut, stemmed and seeded

Instructions:

  1. Preheat oven to 350 F. Line a 9×13 baking dish with parchment paper.
  2. In a large bowl, combine quinoa, green chiles, corn, beans, tomatoes, cheeses, cilantro, cumin, garlic, onion and chili powder, salt and pepper, to taste.
  3. Spoon the filling each each bell pepper cavity. Place on prepared baking dish, cavity side up, and bake until the peppers are tender and the filling is heated through, about 25-30 minutes.
  4. Serve immediately.

Recipe Courtesy of: http://www.simpledish.com/entertaining/vegetarian/quinoa-stuffed-bell-peppers

Non-Guilty Comfort Food

southwest-veggie-nachos-fore296Southwest Veggie Nachos

INGREDIENTS

  • Vegetable oil cooking spray
  • 6 oz baked tortilla chips
  • 1 can (15 oz) low-sodium black beans, rinsed and drained
  • 1 green bell pepper, diced
  • 1/2 cup frozen corn, thawed
  • 1/4 teaspoon ground cumin
  • 1/4 cup sliced black olives
  • 3 tablespoons pickled jalapeño slices
  • 1 1/2 cups reduced-fat shredded Mexican blend cheese
  • 4 large plum tomatoes (about 12 oz), chopped
  • 1/2 cup chopped red onion
  • 1/4 cup cilantro, chopped
  • 1 teaspoon fresh lime juice
  • 1/2 avocado, diced

PREPARATION

  1. Heat oven to 425°. Coat a baking sheet with cooking spray; spread chips evenly on sheet. In a bowl, combine beans, pepper, corn and cumin; spoon over chips. Top with olives, jalapeños and cheese; bake until cheese melts, 5 to 6 minutes. In same bowl, combine tomato, onion, cilantro and juice; gently mix in avocado. Serve nachos topped with salsa.

The skinny

315 calories per serving, 10 g fat (3 g saturated), 41 g carbs, 10 g fiber, 15 g protein

Recipe Courtesy of SELF…http://www.self.com/fooddiet/recipes/2013/02/southwest-veggie-nachos

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