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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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

Great Salad

saladIngredients

  • Salad Dressing
    1/3 cup orange juice
    2 tablespoons olive oil
    2 tablespoons honey
    1/2 teaspoon salt
    Ground black pepper to taste

    Salad
    1 bag baby spinach or mixed greens (5 oz.)
    3 cups sweet cherries, pits removed
    2 cups sliced English (hothouse) cucumber
    1/2 cup finely diced red onion

Directions

Whisk together orange juice, oil, honey, salt and pepper; set aside. In large bowl, combine salad ingredients. Toss with salad dressing and serve immediately.

Tequila-Lime Mahimahi Tacos

tequila-mahi-mahi-taco-fore296INGREDIENTS

  • 4 tablespoons fresh lime juice, divided
  • 3 tablespoons tequila
  • 3 tablespoons roughly chopped fresh cilantro, divided
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon ground cumin
  • 1 lb mahi mahi
  • 3 tablespoons rice wine vinegar
  • 1 teaspoon canola oil
  • 2 3/4 teaspoons honey, divided
  • 1 1/2 teaspoons kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 3 cups thinly sliced red cabbage
  • 3/4 cup reduced-fat sour cream
  • 3 tablespoons 2 percent milk
  • 1 1/2 teaspoons finely grated lime zest
  • 8 corn tortillas (6 inches each)
  • 1/2 firm-ripe avocado, thinly sliced
  • 2 limes, quartered

Directions

  1. In a resealable plastic bag, combine 3 tbsp lime juice, tequila, 1 tbsp cilantro, garlic and cumin. Add fish, seal bag and turn to coat; refrigerate, turning once, 1 hour. In a bowl, combine vinegar, oil, 2 tsp honey, 1/4 tsp salt and 1/4 tsp pepper. Add cabbage; toss well. In another bowl, combine sour cream, milk, zest, remaining 1 tbsp juice, remaining 3/4 tsp honey and 1/2 tsp salt. Heat grill. Remove fish from marinade; season with remaining 1/2 tsp salt and remaining 1/4 tsp pepper. Grill, turning once, until just cooked through and lightly charred, 4 minutes per side. Transfer to a cutting board; coarsely chop. Stir remaining 2 tbsp cilantro into slaw. Grill tortillas, turning once, 30 seconds per side. To assemble, spoon 1 tbsp sour cream mixture in center of each tortilla. Divide fish, slaw and avocado among tortillas. Garnish with lime wedges.

Nutrition Facts

324 calories per 2 tacos, 12 g fat (5 g saturated), 26 g carbs, 3 g fiber, 26 g protei

Spice Up Your Night

Recipe by Bobby Dean on the Cooking Channel

buffalo Wings

Ingredients

CREAMY ROQUEFORT DIP:

  • 1 ounce Roquefort cheese, crumbled
  • 1/3 cup nonfat Greek yogurt
  • 2 tablespoons light mayonnaise
  • 2 tablespoons chopped scallions
  • 1 teaspoon kosher salt
  • 1 teaspoon freshly ground pepper
  • 1 teaspoon white wine vinegar
  • Juice of 1 lemon, fresh squeezed
  • Juice of 1 lime, fresh squeezed

BUFFALO WINGS:

  • Nonstick cooking spray, for greasing

  • 12 chicken wings (about 3 1/2 pounds), disjointed

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon freshly ground pepper

  • 1/2 cup hot sauce

  • 1/4 cup honey

  • Celery and carrot sticks, for serving

Directions

Preheat the oven to 450 degrees F.

For the roquefort dip: Cream the Roquefort until smooth in a medium bowl. Mix in the yogurt, mayonnaise, scallions, salt, pepper, vinegar, lemon juice and lime juice until well blended. Chill for 2 hours.

For the buffalo wings: Spray a baking sheet with nonstick cooking spray. Toss the wings with the salt and pepper to coat evenly in a medium bowl and then transfer to the baking sheet. Bake until the skin is golden and crispy or the internal temperature reaches 165 degrees F, 25 minutes.

Preheat the broiler.

Combine the hot sauce and honey in a small bowl and then brush the wings with 1/4 cup of the hot sauce mixture. Broil for 3 minutes. Brush the wings with another 1/4 cup of the hot sauce mixture and flip the wings. Broil again until browned and crispy, 3 to 4 minutes longer. Remove and immediately brush with the remaining sauce. Serve with celery and carrot sticks.

Honey and Cinnamon

Honey and CinnamonGreat information!!

Cinnamon and Honey…!Drug companies won’t like this one getting around. Facts on Honey and Cinnamon:
It is found that a mix of honey and cinnamon cures most diseases. Honey is produced in most of the countries of the world. Scientists of today also note honey as very effective medicine for all kinds of diseases. Honey can be used without side effects which is also a plus.Today’s science says that even though honey is sweet, when it is taken in the right dosage as a medicine, it does not harm even diabetic patients. Researched by western scientists:

HEART DISEASES: Make a paste of honey and cinnamon powder, put it on toast instead of jelly and jam and eat it regularly for breakfast. It reduces the cholesterol and could potentially save one from heart attack. Also, even if you have already had an attack studies show you could be kept miles away from the next attack. Regular use of cinnamon honey strengthens the heart beat. In America and Canada, various nursing homes have treated patients successfully and have found that as one ages the arteries and veins lose their flexibility and get clogged; honey and cinnamon revitalize the arteries and the veins.

ARTHRITIS: Arthritis patients can benefit by taking one cup of hot water with two tablespoons of honey and one small teaspoon of cinnamon powder. When taken daily even chronic arthritis can be cured. In a recent research conducted at the Copenhagen University, it was found that when the doctors treated their patients with a mixture of one tablespoon Honey and half teaspoon Cinnamon powder before breakfast, they found that within a week (out of the 200 people so treated) practically 73 patients were totally relieved of pain — and within a month, most all the patients who could not walk or move around because of arthritis now started walking without pain.

BLADDER INFECTIONS: Take two tablespoons of cinnamon powder and one teaspoon of honey in a glass of lukewarm water and drink it. It destroys the germs in the bladder….who knew?

CHOLESTEROL: Two tablespoons of honey and three teaspoons of Cinnamon Powder mixed in 16 ounces of tea water given to a cholesterol patient was found to reduce the level of cholesterol in the blood by 10 percent within two hours. As mentioned for arthritic patients, when taken three times a day, any chronic cholesterol-could be cured. According to information received in the said Journal, pure honey taken with food daily relieves complaints of cholesterol.

COLDS: Those suffering from common or severe colds should take one tablespoon lukewarm honey with 1/4 spoon cinnamon powder daily for three days. This process will cure most chronic cough, cold, and, clear the sinuses, and it’s delicious too!

UPSET STOMACH: Honey taken with cinnamon powder cures stomach ache and also is said to clear stomach ulcers from its root.

GAS: According to the studies done in India and Japan, it is revealed that when Honey is taken with cinnamon powder the stomach is relieved of gas.

IMMUNE SYSTEM: Daily use of honey and cinnamon powder strengthens the immune system and protects the body from bacterial and viral attacks. Scientists have found that honey has various vitamins and iron in large amounts. Constant use of Honey strengthens the white blood corpuscles (where DNA is contained) to fight bacterial and viral diseases.

INDIGESTION: Cinnamon powder sprinkled on two tablespoons of honey taken before food is eaten relieves acidity and digests the heaviest of meals

INFLUENZA: A scientist in Spain has proved that honey contains a natural ‘Ingredient’ which kills the influenza germs and saves the patient from flu.

LONGEVITY: Tea made with honey and cinnamon powder, when taken regularly, arrests the ravages of old age. Use four teaspoons of honey, one teaspoon of cinnamon powder, and three cups of boiling water to make a tea. Drink 1/4 cup, three to four times a day. It keeps the skin fresh and soft and arrests old age. Life spans increase and even a 100 year old will start performing the chores of a 20-year-old.

RASPY OR SORE THROAT: When throat has a tickle or is raspy, take one tablespoon of honey and sip until gone. Repeat every three hours until throat is without symptoms.

PIMPLES: Three tablespoons of honey and one teaspoon of cinnamon powder paste. Apply this paste on the pimples before sleeping and wash it off the next morning with warm water. When done daily for two weeks, it removes all pimples from the root.

SKIN INFECTIONS:Applying honey and cinnamon powder in equal parts on the affected parts cures eczema, ringworm and all types of skin Infections.

WEIGHT LOSS:Daily in the morning one half hour before breakfast and on an empty stomach, and at night before sleeping, drink honey and cinnamon powder boiled in one cup of water. When taken regularly, it reduces the weight of even the most obese person. Also, drinking this mixture regularly does not allow the fat to accumulate in the body.

CANCER: Recent research in Japan and Australia has revealed that advanced cancer of the stomach and bones have been cured successfully. Patients suffering from these kinds of cancer should daily take one tablespoon of honey with one teaspoon of cinnamon powder three times a day for one month.

FATIGUE: Recent studies have shown that the sugar content of honey is more helpful rather than being detrimental to the strength of the body. Senior citizens who take honey and cinnamon powder in equal parts are more alert and flexible. Dr. Milton, who has done research, says that a half tablespoon of honey taken in a glass of water and sprinkled with cinnamon powder, even when the vitality of the body starts to decrease, when taken daily after brushing and in the afternoon at about 3:00 P.M., the vitality of the body increases within a week.

BAD BREATH: People of South America, gargle with one teaspoon of honey and cinnamon powder mixed in hot water first thing in the morning so their breath stays fresh throughout the day.

HEARING LOSS: Daily morning and night honey and cinnamon powder, taken in equal parts restores hearing.