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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Carb Buster

carb busterIngredients

  • 1 Tablespoon Butter Or Olive Oil
  • 1/2 cup Diced Zucchini
  • 1/2 cup Diced Yellow Squash
  • 1/2 whole Medium Onion, Cut Into Chunks
  • Salt And Pepper
  • 1 whole Tomato, Sliced Thick
  • 2 whole Eggs
  • 1 teaspoon Vinegar
  • 1 slice Cheese (Monterey Jack, Pepper Jack, Swiss, Etc)

Preparation Instructions

Melt the butter in a medium skillet over medium high heat. Add the onions and cook until 2 to 3 minutes, or until starting to soften. Add the zucchini and squash, sprinkle with salt and pepper, and stir to cook for 3 to 4 minute. Remove from the heat and set aside.

Grill the tomato slices on a grill pan or simply sear them in a hot skillet. Remove and set aside.

Bring a medium saucepan of water to a gentle boil. Add the vinegar. Use a wooden spoon to carefully stir the water into a circular “whirlpool.” Crack one egg into the water and allow it to swirl around in the water until the egg begins to set. Let it stay in the water for 1 minute, then remove it with a slotted spoon and set it on a plate. Repeat with the other egg. If eggs need to be cooked longer, just add them back to the water for 30 seconds at a time.

Spoon the vegetables on a plate or in a bowl and set the eggs on top. Lay the tomato slices on the side. Place the cheese slice on the side so that it starts to soften from the heat.

Sprinkle eggs with salt and pepper and serve!

Note: Add a link or two of chicken or turkey sausage if desired.

Recipe courtesy of: http://www.pioneerwoman.com

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

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

Chicken Caesar Salad

chicken caesar saladMake this “Cook Yourself Thin” recipe. Serves 2
Calories per serving: 445

For the salad
8 ounces chicken breast, skinless
Olive oil to brush onto the chicken and on the toast
4 thin (melba thin) slices baguette on the diagonal
1/2 medium garlic clove
2 heads baby romaine lettuce
1 large, free-range egg
One handful of arugula and mustard cress
2 tablespoons finely grated Parmesan
1 tablespoon sunflower seeds

For the dressing
2 tablespoons fat-free Greek yogurt
1/2 garlic clove
1 teaspoon Dijon mustard
1 teaspoon malt vinegar
1 tablespoon olive oil
Salt and black pepper

1. Preheat oven to 350 degrees.

2. Brush the chicken with a little olive oil.

3. On a hot grill pan, sear the chicken breast for 4 to 5 minutes before flipping over and doing the same on the other side.

4. While the chicken is searing, prepare the baguette toasts. Slice the baguette on the diagonal and place on a baking sheet. Brush on a little olive oil. Toast the bread for about 10 minutes, until crisp. Rub with the garlic clove.

5. Once you have strong grill marks over the chicken breast on both sides, cover your pan with foil and place into the hot oven on the higher shelf for 15 minutes.

6. Meanwhile, wash the lettuce and spin dry.

7. Carefully drop the egg in boiling water and boil for 5 minutes exactly. Empty the boiling water out of the pan and replace it with cold water. Let the egg stand in the cold water while you finish the recipe.

8. To make the dressing, combine all the ingredients into a small mixing bowl and stir together with a whisk. Taste and season before setting aside.

9. Put the washed and dried salad leaves into a big bowl with the dressing. Toss for a couple of minutes to make sure that all the leaves are coated. Add the shaved/grated Parmesan and arugula. Toss once again.

10. Remove the chicken from the oven and let it cool down enough to handle before slicing on the diagonal.

11. Plate up the salad, making sure that the chicken is evenly distributed.

12. Tuck the crispy baguette toasts on the side of the salad and add half the soft-boiled egg. Finally, grind over some black pepper, scatter the sunflower seeds, and serve.