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

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

Blueberry Buckwheat PancakesBlueberry Buckwheat Pancakes

Ingredients

  • 1/2 cup buckwheat flour
  • 1/2 cup whole wheat flour
  • 1 tablespoon sugar
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, slightly beaten
  • 1 1/4 cups buttermilk or sour milk
  • 1 tablespoon cooking oil
  • 1/4 teaspoon vanilla
  • 3/4 cup fresh or frozen blueberries, thawed

Directions

  1. In a medium bowl, stir together buckwheat flour, whole wheat flour, sugar, baking powder, baking soda, and salt. Make a well in center of flour mixture; set aside.
  2. In a small bowl, beat egg slightly; stir in buttermilk, oil, and vanilla. Add buttermilk mixture all at once to flour mixture. Stir just until combined but still slightly lumpy. Stir in blueberries.
  3. Heat a lightly greased griddle or heavy skillet over medium heat until a few drops of water sprinkled onto griddle dance across the surface. For each pancake, pour a scant 1/4 cup batter onto hot griddle. Spread the batter into a circle that’s about 4 inches in diameter.
  4. Cook over medium heat until pancakes are brown, turning to cook second sides when pancake surfaces are bubbly and edges are slightly dry (1 to 2 minutes per side). Serve immediately or keep warm. Makes 6 (2-pancake) servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 6
PER SERVING: 132 cal., 3 g total fat (1 g sat. fat), 2 mg chol., 244 mg sodium, 22 g carb. (3 g fiber), 6 g pro.

Recipe Courtesy of: Diabetic living

Everything Taste better with a Fried Egg

Parsley and Fried Egg PastaIngredients

Instructions

  1. Bring a pot of well salted water to a boil and boil the pasta until a bit before it’s perfect.
  2. Wash and thoroughly dry the parsley before mincing it. Wet parsley tends to clump and will be hard to distribute evenly in the pasta.
  3. When the pasta is a few minutes away from being done, heat a pan and fry the eggs using 1 tablespoon of olive oil.
  4. When the pasta is done, drain it well, return it to the pot, and toss with 1/4 cup of olive oil. Add the minced parsley and toss to coat evenly.
  5. Add the cheese in a little bit at a time tossing between each addition. Save a little to garnish.
  6. To plate, put a layer of pasta down, top with a fried egg, and sprinkle some freshly ground black pepper, sea salt and cheese on top of the egg.

Recipe Courtesy of: norecipes.com

Egg N Bacon Pizza

pizza makeoverHG’s Egg ‘n Bacon Pizza 
Serves 1

1 stick light string cheese
¼ cup light or low-fat ricotta cheese
1 tsp. reduced-fat Parmesan cheese topping
Salt and black pepper, optional
1 high-fiber pita
1 large egg
1 tbsp. precooked real crumbled bacon

1. Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.

2. Break string cheese into thirds and place in a blender or food processor, blending at high speed until shredded. (Or pull cheese into shreds and roughly chop.)

3. In a small bowl, mix ricotta cheese, shredded string cheese and Parmesan. If you like, season with salt and pepper.

4. Lay pita on the baking sheet and spread with cheese mixture, leaving a ½-inch border. Bake until hot and lightly browned at the edges, 10-12 minutes.

5. Meanwhile, heat a skillet sprayed with nonstick spray over medium heat. Add egg and cook per your preference (we like it over-medium, about 2 minutes).

6. When pizza is out of the oven, sprinkle with bacon and top with the egg. Enjoy!

Entire recipe (1 serving): 353 calories, 13.5g fat, 903mg sodium, 34g carbs, 6.5g fiber, 4g sugars, 29g protein

Recipe Note: if you exchange the bacon for turkey sausage it will cut the sodium down more than half and the calories will be lower and it will be much more healthier (not that I don’t love bacon but I love turkey more…lol)

Recipe courtesy of Hungry Girl

Egg, Bean and Veggie Wrap

INGREDIENTS

  • Vegetable oil cooking spray
  • 2/3 cup diced red bell pepper
  • 2 cloves garlic, chopped
  • 2/3 cup canned black beans, rinsed and drained
  • 2/3 cup fresh corn kernels or frozen, thawed and drained
  • 1/4 cup chopped fresh cilantro
  • 2 tablespoons fresh lime or lemon juice
  • 2 whole eggs
  • 2 egg whites
  • 1/4 cup 1 percent milk
  • 2 teaspoons canola oil
  • 4 whole-grain flour tortillas (10 inches each)
  • 1/2 cup shredded reduced-fat cheddar
  • 1/2 cup store-bought salsa
  • 1/2 cup finely chopped red onion
  • 1/4 cup 0 percent Greek yogurt (or drained yogurt)

Directions

  1. Coat a large skillet with cooking spray; set over medium heat. Cook pepper, stirring occasionally, 3 minutes. Add garlic; cook, stirring, 1 minute. Add beans and corn; cook, stirring occasionally, until heated through, about 3 minutes. Transfer bean mixture to a bowl. Stir in cilantro and juice. Season with salt and pepper. In another bowl, whisk eggs, egg whites and milk. Season with salt and pepper. Heat oil in same skillet you used for bean mixture over medium heat. Add egg mixture, reduce heat to medium-low, and cook eggs, gently stirring, until just set. Remove skillet from heat. Warm tortillas as directed on package. Spoon 1/4 egg mixture into center of each tortilla. Top each with bean mixture, cheese, salsa, onion and yogurt. Fold in sides and roll up.

Nutrition Fact

410 calories per serving, 15 g fat (5 g saturated), 52 g carbs, 6 g fiber, 19 g protein

Healthy Blueberry Muffins

healthy blueberry muffinsIngredients

  • Vegetable oil cooking spray
  • 1 large egg
  • 2 tablespoons fat-free sour cream
  • 2 tablespoons low fat buttermilk
  • 1/2 cup oat bran
  • 1/3 cup whole-wheat flour
  • 3/4 teaspoon baking soda
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 1/2 cups mashed banana (about 3 medium)
  • 2 tablespoons brown sugar
  • 1/2 cup blueberries, fresh or frozen, unsweetened
  • 1/2 teaspoon grated orange zest (optional)

Directions

  1. Heat oven to 375º. Coat a standard muffin pan with cooking spray. Whisk egg, sour cream and buttermilk in a bowl. Mix oat bran, flour, baking soda, baking powder and salt in a second bowl. Combine banana and sugar in a third bowl. Stir in buttermilk mixture. Sprinkle in flour mixture and stir gently. Fold in blueberries and zest, if desired. Fill muffin cups 3/4 full with batter. Bake until an inserted toothpick comes out clean, 15 to 20 minutes.

Nutrition Facts

130 calories per muffin, 1.8 g fat (0.5 g saturated), 29 g carbs, 3.8 g fiber, 4.4 g protein

Reference:SELF