400 Calorie Meals

cornflake-chicken-spinach_300Ingredients

  • 1 3 1/2-poud chicken, cut into 10 pieces and skin removed
  • 2 tablespoons Dijon mustard
  • 2 cups multigrain cereal flakes, crushed
  • 2 tablespoons olive oil
  • kosher salt and black pepper
  • 2 bunches collard greens, thick stems removed and leaves cut into 1-inch strips
  • 2 cloves garlic, thinly sliced
  • 1 lemon, cut into wedges

 

Directions

  1. Heat oven to 400° F. In a large bowl, toss the chicken and mustard to coat.
  2. In a separate bowl, mix the cereal, 1 tablespoon of the oil, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.
  3. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water.
  4. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon each salt and pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon.

Nutritional Information

  • Calories 395
  • Calories From Fat 34%
  • Protein 37g
  • Carbohydrate 31g

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

Roasted Cabbage

roasted cabbageIngredients

Cabbage

  • 1/2 medium green cabbage(1-1 1/2 pounds), outer leaves removed
  • 1 tablespoon extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Vinaigrette

  • 2 teaspoons Dijon mustard
  • 2 teaspoons white balsamic or white-wine vinegar
  • 1 teaspoon lemon juice
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 3 tablespoons minced fresh chives
  • 2 tablespoons extra-virgin olive oil

Preparation

  1. Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
  2. To prepare cabbage: Cut cabbage half into four wedges and cut out any thick core, leaving the wedges as intact as possible. Drizzle the cut sides with 1 tablespoon oil and sprinkle with 1/4 teaspoon each salt and pepper. Place the wedges flat-side down on the prepared baking sheet.
  3. Roast the cabbage for 12 minutes. Carefully flip over (it’s OK if it falls apart a little) and roast until browned on both sides, about 8 minutes more.
  4. To prepare vinaigrette: Combine mustard, vinegar, lemon juice, pepper and 1/8 teaspoon salt in a small bowl. Add chives and oil; stir until well combined.
  5. Transfer the cabbage to a serving plate (or plates) and drizzle with the vinaigrette while still hot. Serve hot or room temperature

Nutrition

Per serving: 125 calories; 11 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 4 g total sugars; 2 g protein; 3 g fiber; 271 mg sodium; 205 mg potassium.

Recipe courtesy of: EatingWell.com

Things to eat to Detox your Body

Nutrition tips on what to eat to Detox your body….Clean eating helps the weight stay off

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Rosemary Chicken Skewers with Sauce

rosemary-chicken-skewers-with-sauce-fore296INGREDIENTS

  • 8 bamboo skewers
  • 2 lbs boneless, skinless chicken breasts, cut into 2-inch pieces
  • 3 tablespoons plus 1 tsp olive oil, divided
  • 2 tablespoons minced fresh rosemary
  • 1/2 cup low fat plain yogurt
  • Juice of 1/2 lemon
  • 1 tablespoon finely chopped fresh mint, plus one spring for garnish (optional)
  • 2 cups cooked brown rice (optional)

PREPARATION

  1. Soak bamboo skewers in water about 30 minutes. In a bowl, combine chicken, 2 tbsp olive oil, rosemary and salt and pepper. Toss to coat. Heat an indoor grill pan to medium-high, and coat with 1 tbsp olive oil. (You can also use an outdoor grill.) Thread chicken pieces onto skewers. Cook skewers on grill pan or grill, turning occasionally, until cooked through, about 15 minutes. In a bowl, stir together yogurt, juice, mint and remaining 1 tsp olive oil. Top chicken skewers with yogurt-mint sauce. Garnish with fresh mint, if desired, and serve with brown rice, if desired.

Nutrition Facts

370 calories per skewer, 15 g fat (3 g saturated), 3 g carbs, 0 g fiber, 54 g protein

Pan-Roasted Chicken Thighs with Lemon and Oregano

roasted-chicken-thighs-with-lemon-and-oregano-646-643x430Ingredients
1 lemon
4 large or 8 small skin-on, boneless chicken thighs
Kosher salt and freshly ground black pepper
3 teaspoons olive oil, divided
3 sprigs oregano
1 tablespoon minced shallot
1/2 garlic clove, minced
1/8 teaspoon crushed red pepper flakes
1/4 cup dry white wine (such as Sauvignon Blanc)
1/2 cup low-sodium chicken broth

Directions
1. Preheat oven to 425°. Very thinly slice half of lemon; discard any seeds. Cut remaining lemon half into 2 wedges. Season chicken thighs with salt and pepper.
2. Coat a large room-temperature skillet with 1 teaspoon oil. Add chicken, skin side down. Place skillet over medium heat and cook, letting skin render and brown, and pouring off excess fat to maintain a thin coating in pan, until chicken is cooked halfway through, about 10 minutes.
3. Scatter half of lemon slices over chicken and half on bottom of skillet (the slices on top of the chicken will soften; those in the skillet will caramelize). Transfer skillet to oven, leaving chicken skin side down. Roast until chicken is cooked through, skin is crisp, and lemon slices on bottom of skillet are caramelized, 6-8 minutes.
4. Transfer chicken pieces, skin side up, and caramelized lemon slices from bottom of skillet to a warm platter. (Leave softened lemon slices in the skillet.) Return skillet to medium heat. Add oregano sprigs, shallot, garlic, and red pepper flakes; cook, stirring frequently, until fragrant, about 1 minute.
5. Remove skillet from heat. Add wine; cook over medium heat until reduced by half, 1-2 minutes. Add broth; cook until thickened, about 3 minutes. Squeeze 1 lemon wedge over and season sauce with salt, pepper, and juice from remaining lemon wedge, if desired. Drizzle with 2 teaspoons oil. Return chicken to skillet, skin side up, to rewarm. Serve topped with caramelized lemon slices.

Recipe found on http://mommynoire.com

Creamy Garlic Broccoli

broccoliCreamy Garlic Broccoli
makes 4 cups broccoli

3 1/2 cups broccoli florets
1/2 cup creamy garlic hummus
black pepper + lemon juice to taste

Directions:

1. Steam, boil, roast or grill your broccoli florets.
2. Toss the warm florets in the hummus — coating it as you would pasta with pasta sauce.
3. Serve warm or place in the fridge to chill. This broccoli is delicious served both warm and chilled.

Add lemon juice and black pepper over top to serve.

Customize it! If you are not a garlic fan, you can use any variety of hummus, including lemon, chili, roasted eggplant, olive, parsley and more.

Recipe found: http://www.facebook.com/funchef

Recipe from: http://www.healthierhabits.net/post/50539903054/creamy-garlic-broccoli-about-30-calories-per