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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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!

400 calorie meals

eggs-benedictMexican Eggs Benedict

Bursting with vibrant colors and flavors, this brunch recipe features a fresh tomato-avocado salsa in place of high-fat hollandaise sauce. If tomatoes are not in season, substitute a bottled tomato-based salsa or use canned diced tomatoes, preferably no-salt-added.

PREP TIME: 20 MINUTES / COOK TIME: 12 MINUTES / SERVINGS: 4

3 plum tomatoes, seeded and chopped
⅓ c chopped Hass avocado (¼ avocado)
2 Tbsp finely chopped red onion
1 Tbsp chopped fresh cilantro
2 tsp fresh lime juice
½ tsp salt
⅛ tsp freshly ground black pepper
2 tsp white vinegar
8 large eggs
8 c baby spinach
4 light (100-calorie) multigrain English muffins, split and toasted
4 Tbsp low-fat plain yogurt

1. COMBINE the tomatoes, avocado, onion, cilantro, lime juice, ¼ teaspoon of the salt, and the pepper in a bowl. Set the salsa aside.
2. BRING 2″ of water to a very gentle simmer in a large skillet. Add the vinegar. Carefully break the eggs into the skillet, holding them just above the water level so they slide in without breaking the yolks. Simmer for 5 to 6 minutes, or until the egg whites are firm and the yolks have barely started to set. One at a time, lift the eggs out with a slotted spoon and place on a plate lined with paper towels to absorb excess water.
3. MEANWHILE, coat a large nonstick skillet with olive oil and heat over medium-high heat. Add the spinach and cook for 1½ to 2 minutes, tossing often, until wilted. Sprinkle with the remaining ¼ teaspoon salt.
4. ARRANGE 2  English muffin halves on each of 4 plates. Top each half with ½ cup spinach. Place 1 egg on top of each muffin half. Spoon ½ cup salsa over the eggs and serve with 1 Tbsp yogurt. Serve hot.

NUTRITION (per serving) (1 serving = 2 muffin halves, 2 eggs, ½ c spinach, ½ c salsa, 1 Tbsp of yogurt) 300 cal, 14 g fat, 3.5 g sat fat, 690 g sodium, 35 g carb, 12 g fiber, 21 g pro, 20% calcium

Recipe courtesy of: http://www.prevention.com/weight-loss/diets/400-calorie-spring-and-summer-recipes?s=2

Steak and Eggs Rancheros

steak and eggs rancherosINGREDIENTS

  • 8 oz flank steak
  • 1/4 teaspoon salt
  • Olive oil cooking spray
  • 4 eggs
  • 4 small whole-grain soft tortillas
  • 1 cup cooked lentils
  • 2 thin slices pepper-jack cheese
  • 4 tablespoons salsa, divided

PREPARATION

  1. Heat a skillet over high heat. Sprinkle steak with salt; coat both sides with cooking spray and place in skillet. Reduce heat to low; cook, turning once or twice, until steak is well browned and center is pink, about 15 minutes. Transfer to a cutting board. Carefully wipe skillet; coat with cooking spray. Cook eggs over high heat sunny-side up, 3 minutes. Toast tortillas in a toaster oven; transfer 1 tortilla to each of 4 plates. Top each with 1/4 cup lentils, 1/2 slice cheese, 1 tbsp salsa and 1 egg. Thinly slice steak; divide evenly among plates and serve.

Nutrition Fact

352 calories per serving, 12 g fat (5 g saturated), 35 g carbs, 12 g fiber, 30 g protein

Mexican Pizza

mexican pizzaIngredients
1/2 pound Ground Turkey
1 medium onion, diced
1 clove garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon paprika
1/2 teaspoon black pepper
1/2 teaspoon salt
1 15-oz can Traditional Style Fat Free Re-fried Black Beans
4 9-inch flour tortillas
1/2 cup Chunky Salsa
2 cups low fat 3 Cheese Blend
2 green onions, chopped
2 roma tomatoes, diced
1/4 cup Extra Large Black Pitted Olives, sliced

Instructions
1.Preheat oven to 350°F.
2.Place meat, onion and garlic in a skillet over medium heat. Cook until turkey is evenly browned. Season the meat with chili powder, cumin, paprika, salt, and pepper.
3.Coat 2 pie plates with non-stick cooking spray. Place one tortilla in each pie plate and cover with a layer of refried black beans. Spread half of the seasoned meat over each tortilla and then cover with a second tortilla. Bake for 10 minutes in the preheated oven. Remove from the oven and allow to cool slightly.
4.Spread half of the salsa over the top tortillas. Top each pizza with half of the cheese, tomatoes, green onions, and olives. Return the pizzas to the oven, bake until the cheese is melted, about 5 to 10 minutes. Remove from the oven and allow to cool slightly. Slice each pizza into 4 pieces and serve.