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

shrimp-peppers_365Roasted Shrimp with Peppers and Lemon

Ingredients

  • 1 cup brown rice
  • 1 red bell pepper, thinly sliced
  • 1 lemon, thinly sliced
  • 6 sprigs fresh thyme
  • 4 scallions, halved lengthwise and sliced into 1-inch pieces
  • 1/4 teaspoon crushed red pepper
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 1 pound frozen large peeled and deveined shrimp, thawed
  • 1/2 teaspoon paprika

Directions

  1. Heat oven to 450° F. Cook the rice according to the package directions.
  2. Meanwhile, in a large bowl, toss the bell pepper, lemon, thyme, scallions, red pepper, 1 tablespoon of the oil, and ¼ teaspoon each salt and black pepper.
  3. Spread the mixture on a rimmed baking sheet (reserving the bowl).
  4. Add the shrimp to the bowl and toss with the paprika, remaining tablespoon of oil, ½ teaspoon salt, and ¼ teaspoon pepper. Nestle in the mixture on the baking sheet.
  5. Roast until the shrimp are cooked through and the bell peppers are tender, 10 to 12 minutes. Serve over the rice.

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!