400 Calorie Meals

chick-spin-mush_300Chicken With Spinach and Mushrooms

Ingredients

  • 2 tablespoons olive oil
  • 4 6 ounce boneless, skinless chicken breasts
  • kosher salt and black pepper
  • 1 pound button mushrooms, quartered
  • 1 red bell pepper, cut into 1/2- inches pieces
  • 2 cloves garlic, chopped
  • 1/2 cup dry white wine
  • 2 bunches spinach, thick stems removed (about 8 cups)

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
  2. Cook the chicken until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
  3. Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes.
  4. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes.
  5. Toss in the spinach and ½ teaspoon each salt and pepper. Serve with the chicken.

Nutritional Information

  • Per Serving (no more than 4ounces of chicken breast and as many vegetables you would like to have)
  • Calories 295
  • Carbohydrate 7g

Recipe Courtesy of: http://www.realsimple.com

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400 Calorie Meals

sweet poato wafflesSweet Potato Waffles

Serves: 4

Ingredients:
1/2 cup canned sweet potato
1/2 cup milk
1 tablespoon canola or light olive oil
1 egg
1 tablespoon honey
1 cup pancake or waffle mix
Nonstick cooking spray

Directions:
1. Place sweet potato, milk, oil, egg, and honey in large bowl and whisk well. Add pancake or waffle mix and stir with a wooden spoon until most of the lumps have disappeared and there are no dry spots.
2. Heat a waffle iron and coat with cooking spray. Cook batter according to the manufacturer’s instructions and serve immediately, or cool on a wire rack and store in the fridge for up to three days, or transfer to a resealable bag and freeze for up to six months.

Nutrition score per serving (1 waffle): 271 calories, 5g fat, 52g carbs, 6g protein

Recipe courtesy of:http://www.shape.com/healthy-eating/meal-ideas/40-easy-recipes-under-400-calories/slide/2

Alfredo Chicken and Broccoli

alfredo-chicken-and-broccoli-29200003rca-ssIngredients
  • 12    ounces   dried fettuccine or linguine pasta
  • 2    cups   fresh or frozen broccoli florets, thawed
  • 1    15 ounce jar  light Alfredo sauce
  • 2    tablespoons   purchased basil pesto
  • 1/2   cup   drained and sliced bottled roasted red sweet peppers
  • 2 – 3    tablespoons   milk (optional)
  • 6      Tyson® Grilled & Ready® Chicken Breast Fillets
  • 1 1/2   tablespoons   olive oil
  • 1    teaspoon   dried Italian seasoning, crushed
Directions
1.Cook pasta according to package directions. Add broccoli during the last 3-4 minutes of cooking. Drain; cover and keep warm.
2.In a medium saucepan combine Alfredo sauce and pesto. Stir in sweet peppers. Cook over medium heat, stirring occasionally, until heated through. Stir in cooked pasta and broccoli. If needed, add enough milk to reach desired consistency.
3.Meanwhile, brush Grilled & Ready® Chicken Breast Fillets with oil and sprinkle with Italian seasoning. Prepare in microwave according to package directions.
4.To serve, divide pasta mixture among serving plates. Top with chicken.
Serving Suggestion:

1.Sprinkle each serving with shredded Parmesan cheese and snipped fresh basil.

Nutrition information

Per Serving: cal. (kcal) 493, Fat, total (g) 15, chol. (mg) 79

Recipe courtesy of: recipe.com

Chicken Chow Mein

chicken-chow-mein-R137053-ssIngredients
  • 1    tablespoon   cornstarch
  • 2    tablespoons   reduced-sodium soy sauce
  • 1    pound   boneless, skinless chicken breasts, cut into 1/2-inch pieces
  • 1    pound   fresh or dry lo mein noodles
  • 1/4   cup   canola oil, divided
  • 1    tablespoon   finely chopped fresh ginger
  • 1    bunch  scallions, white and green parts separated, sliced 1/8-inch thick
  • 4      cloves garlic, thinly sliced
  • 3    cups   packed spinach
  •     Salt and pepper, to taste
Directions
1.Mix cornstarch and soy sauce in a bowl. Add chicken; marinate for 5 minutes.
2.Boil the noodles in a large pot of salted water until al dente, about 5 minutes for fresh, 10 to 15 minutes for dried. Drain and transfer to a bowl filled with ice water. (It helps prevent the noodles from getting soft and sticky.) When theyre cold, drain and toss them with 1 Tbs. canola oil.
3.Meanwhile, heat 2-1/2 Tbsp. oil on high in a large pan. Stir-fry chicken until almost cooked through, about 6 minutes; remove. Add 1/2 Tbsp. more oil to pan; stir-fry ginger, scallion whites, and garlic until oil is fragrant, about 30 seconds. Add the noodles, chicken, and spinach and stir-fry 1 to 2 minutes, until the chicken is cooked through. Season with salt and pepper. Garnish with scallion greens if your child likes them.
Nutrition information

Per Serving: cal. (kcal) 291, Fat, total (g) 8,

Beef and Bean Taco Casserole

beef-and-bean-taco-casserole-13200002rca-ssIngredients
  • 1    pound   lean (at least 80%) ground beef
  • 1    16 ounce can  Old El Paso® refried beans
  • 1    16 ounce jar  Old El Paso® Thick ‘n Chunky salsa
  • 1    1 ounce package  Old El Paso® 40% less-sodium taco seasoning mix
  • 2 1/2   cups   coarsely broken tortilla chips
  • 1/2     medium green bell pepper, chopped (3/4 cup)
  • 4      medium green onions, sliced (1/4 cup)
  • 2      medium tomatoes, chopped (1 1/2 cups)
  • 1    cup   shredded cheddar or Monterey Jack cheese (4 ounces)
  • 1/4   cup   sliced ripe olives
  • 1    cup   shredded lettuce
Directions
1.Heat oven to 350 degrees Fahrenheit. In 12-inch skillet, cook beef over medium-high heat 5 to 7 minutes, stirring occasionally, until thoroughly cooked; drain. Stir in refried beans, salsa, and taco seasoning mix. Reduce heat to medium. Heat to boiling, stirring occasionally.
2.In ungreased 2-quart casserole, place 2 cups of the broken tortilla chips. Top evenly with beef mixture. Sprinkle with bell pepper, onions, 1 cup of the tomato, the cheese, and olives.
3.Bake uncovered 20 to 30 minutes or until hot and bubbly and cheese is melted. Top baked casserole with lettuce, remaining 1/2 cup tomato, and remaining 1/2 cup tortilla chips.
Tip:
1. If you want to keep this a vegetarian meal leave out the meat and used black beans and refried black beans.
Recipe courtesy of: recipe.com

Vegetarian Quesadillas

fajita-style-quesadillas-1-R172184-ssIngredients
  • 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)
Directions
1.
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.
2.
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.
3.
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.
Note

  • *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.

Tip

  • 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

Spicy Beef and Noodle Salad

spicy-beef-and-noodle-salad-R115587-ssIngredients
  • 1    pound   beef flank steak
  • 1    tablespoon   soy sauce
  • 8    ounces   rice noodles
  • 1      medium English cucumber
  • 1    cup   packaged fresh julienned carrots
  • 1/2   cup   Asian sweet chili sauce
  • 1/2   cup   water
  •     Fresh cilantro leaves
Directions
Preheat broiler. Brush steak with soy sauce. Place on rack of unheated broiler pan. Broil 4 to 5 inches from heat for 15 to 18 minutes or to desired doneness (160 degrees F for medium), turning once halfway through broiling. Thinly slice beef across the grain.
Meanwhile, cook noodles according to package directions; drain in colander. Rinse with cold water.
Slice cucumber crosswise in three sections. Using a vegetable peeler, cut lengthwise ribbons from sections.
Combine chili sauce and water. Divide steak, noodles, cucumber, and carrots among bowls. Drizzle with chili sauce mixture, sprinkle cilantro. Makes 4 servings.

Nutrition information

Per Serving: cal. (kcal) 477, Fat, total (g) 9, chol. (mg) 40, sat. fat (g) 4, carb. (g) 70, Monosaturated fat (g) 3, Polyunsaturated fat (g) 0, fiber (g) 3, sugar (g) 16, pro. (g) 27, vit. A (IU) 4519, vit. C (mg) 4, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 8, Pyridoxine (Vit. B6) (mg) 1, Folate (µg) 24, Cobalamin (Vit. B12) (µg) 1, sodium (mg) 839, Potassium (mg) 598, calcium (mg) 61, iron (mg) 3, Percent Daily Values are based on a 2,000 calorie diet