400 Calorie Meals


  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sour cream
  • kosher salt and black pepper
  • 1/4 small cabbage (8 ounces) shredded
  • 1 cup corn kernels (from 1 to 2 ears, or frozen and thawed)
  • 1 jalapeno, seeded and chopped
  • 1 tablespoon olive oil
  • 1 pound peeled and deveined medium shrimp
  • 8 small whole wheat tortillas, warmed


  1. In a large bowl, whisk the orange and lime juices, sour cream, ½ teaspoon salt, and ¼ teaspoon pepper.
  2. Add the cabbage, corn, and jalapeño and toss to combine. Let sit, tossing occasionally, for 10 minutes.
  3. Meanwhile, heat the oil in a large skillet over medium-high heat.
  4. Season the shrimp with ½ teaspoon salt and ¼ teaspoon pepper. Cook until opaque throughout, 2 to 3 minutes.
  5. Serve the shrimp with the tortillas and the slaw

Nutritional Information

  • Calories 392
  • Fat 9g
  • Protein 31g
  • Carbohydrate 47g
  • Fiber 4g

Recipe courtesy of: realsimple.com


382 Calories per serving

chicken pot pieIngredients

  • 4 teaspoons extra-virgin olive oil, divided
  • 1 pound boneless, skinless chicken breast, trimmed, cut into 1/2-inch cubes
  • 1 cup sliced shallots
  • 1 10- or 12-ounce bag frozen mixed vegetables (2-2 1/2 cups), thawed
  • 1/4 teaspoon dried thyme
  • 2 cups reduced-sodium chicken broth, divided
  • 1/4 cup cornstarch
  • 1/4 cup reduced-fat sour cream
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 6 sheets 9-by-14-inch phyllo dough, defrosted (follow package directions)
  • Cooking spray (olive oil or canola oil)


  1. Preheat oven to 425°F.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add chicken; cook, stirring often, until it turns white, 2 to 3 minutes. Remove to a plate. Add the remaining 2 teaspoons oil and shallots, reduce heat to medium and cook, stirring, until slightly softened, 2 to 3 minutes. Stir in vegetables and thyme; cook, stirring occasionally, until hot, 2 to 4 minutes. Pour in 1 3/4 cups broth and bring to a boil. Whisk the remaining 1/4 cup broth and cornstarch in a small bowl and add to the pan. Return to a boil and cook until thickened, about 1 minute. Off the heat, stir in the chicken, sour cream, salt and pepper. Divide the mixture among four 12-ounce ovenproof baking dishes.
  3. Make 2 stacks of 3 sheets of phyllo each, coating each sheet lightly with cooking spray before stacking. Cut the stacks in half crosswise. Drape one half over each baking dish. Tuck in any overhanging edges.
  4. Set the potpies on a baking sheet. Bake until the tops are golden and the filling bubbly, 18 to 20 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 3, wrap airtight and freeze for up to 3 months. Do not thaw before baking; bake at 400°F for 50 minutes to 1 hour. Equipment: four 12-ounce ovenproof baking dishes


Per serving: 382 calories; 11 g fat ( 3 g sat ); 69 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 30 g protein; 4 g fiber; 660 mg sodium; 618 mg potassium

Beef Stoganoff

beef stroganoffIngredients

1/2 pound lean ground turkey
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Season ground turkey to taste
1 tablespoon olive or vegetable oil
1/4 cup chopped yellow onions
1 cup sliced white button mushrooms
1 teaspoon chopped garlic
1/4 pound small elbow macaroni or wide egg noodles, cooked
1/2 cup beef broth
1/4 cup sour cream (instead of sour cream you can use buttermilk for healthier version or lite sour cream)


Season the beef with the salt, pepper, and Essence.

In a large cast iron skillet, heat the oil over medium heat. Add the seasoned beef and cook, stirring, until well browned and all pink has disappeared. Drain off any excess oil in the skillet.

Add the onions and cook, stirring, until soft, 3 to 4 minutes. Add the mushrooms and garlic and cook, stirring until the mushrooms have released their juices, about 2 minutes. Add the macaroni (or egg noodles), beef broth and sour cream. Cook, stirring, until the mixture thickens slightly, 5 to 6 minutes.

Remove the pan from the heat and spoon the mixture onto 2 large plates. Sprinkle each portion with the cheese, if desired, and chopped parsley and serve immediately.

Emeril’s ESSENCE Creole Seasoning (also referred to as Bayou Blast):

2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.

Recipe from Emeril’s

Summer Fish Tacos

summer fish tacosSummer Fish Tacos

•4 medium Tilapia Filets (3-4 oz each)
•6 medium Limes
•Salt (To Taste)
•Pepper (To Taste)
•4 tablespoons Sour Cream (You can use regular, reduced fat or fat free – I used regular, so adjust points is necessary)
•4 tablespoons Salsa Verde
•8 medium Corn Tortillas
•1 medium Avocado (Chopped)
•1/4 cup Cilantro (Chopped)
•1 cup Chopped Greens (I used salad mix, you could use cabbage or anything you have on hand)
•1 small Bell Pepper (Chopped)
•1 small Tomato (Chopped)
Two Tacos with avocado is 8 WW+ points, with 1/2 cup black beans the total meal is 10 WW+ points
Salsa Cream Sauce
Step 1
In a medium bowl, mix together the Salsa Verde, Sour Cream, the juice of 1 lime and the zest of 1 lime, cover and refrigerate for at least 30 minutes or up to 2 days
Step 2
Preheat Grill pan or Grill to medium (I use a grill pan but if using an outside grill use a basket or cover the grill with foil as tilapia is a very fragile, flaky fish)
Step 3
Season tilapia filets with lime then salt & pepper on both sides
Step 4
Cook tilapia for about 3-4 minutes then flip, and cook an additional 2-3 minutes, make sure to not overcook the fish – set aside on a plate and keep warm
Step 5
Spray the grill pan or grill with nonstick spray or olive oil (we use an olive oil mister)

Step 6
Grill each tortilla until it is warm and has a few char marks
Step 7
To make the tacos, take 2 tortillas and gently fold in half to make a taco shell
Step 8
Fill a shell with the chopped greens, top with 1/2 of a tilapia filet, salsa cream sauce and any additional topping your prefer – we used avocado (1/8 for each taco), cilantro & bell peppers
Step 9
Repeat for each taco shell
Step 10
We served with black beans

Recipe:Rebecca Reichenbach Robicheau