Feb 15 2009

Simple Low Cal recipes?

Published by at 2:29 am under low-cal recipe

I am looking for some new recipes for low cal meals. I need quick and simple recipes…
I eat six small meals during the day… so anything 400 cals. and less..
Thanks!

Jerky Chicken

INGREDIENTS
1 teaspoon onion, finely chopped
3 tablespoons brown sugar
4 tablespoons soy sauce
4 tablespoons red wine vinegar
2 teaspoons chopped fresh thyme
1 teaspoon sesame oil
3 cloves garlic, chopped
1/2 teaspoon ground allspice
1 habanero pepper, sliced
4 skinless, boneless chicken breast halves – cut into 1 inch strips

DIRECTIONS
Combine the onion, brown sugar, soy sauce, vinegar, thyme, sesame oil, garlic, allspice and habanero pepper in the container of a food processor or blender. Process until smooth. Place the chicken into a large resealable bag, and pour in 3/4 of the sauce. Squeeze out excess air, and seal. Marinate in the refrigerator for at least one hour.
Preheat your oven's broiler.
Remove chicken from bag, and discard marinade. Broil chicken for 10 to 15 minutes, turning once to ensure even cooking. Heat remaining sauce in a small pan, and pour over chicken when serving
NUTRITION INFORMATION
Servings Per Recipe: 4

Amount Per Serving

Calories: 197

Total Fat: 2.7g
Cholesterol: 68mg
Sodium: 996mg
Total Carbs: 13.5g
Dietary Fiber: 0.4g
Protein: 28.3g
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Spicy Beans and Rice
INGREDIENTS
1 1/2 cups water
1/2 cup uncooked brown rice
2 (15 ounce) cans black beans, undrained
2 fresh jalapeno peppers, seeded and chopped
1 teaspoon ground cumin, or to taste
1 tablespoon chili powder, or to taste
black pepper to taste
1/2 cup shredded sharp Cheddar cheese
2 fresh green onions, chopped
1/2 (2 ounce) can sliced black olives, drained

DIRECTIONS
Preheat oven to 350 degrees F (175 degrees C).
In a saucepan bring the water to a boil. Add rice and stir. Reduce heat, cover and simmer for 40 minutes.
Meanwhile, pour beans into a 2 quart casserole. Sprinkle with jalapenos, cumin, chili powder and black pepper.
Bake in preheated oven for 30 minutes. Sprinkle with cheese, green onions and olives. Bake for 5 to 10 minutes more.
Serve beans over cooked rice.
NUTRITION INFORMATION
Servings Per Recipe: 6

Amount Per Serving

Calories: 223

Total Fat: 4.7g
Cholesterol: 10mg
Sodium: 654mg
Total Carbs: 34.4g
Dietary Fiber: 11.3g
Protein: 12.1g
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Basil Chicken over Angel Hair
INGREDIENTS
1 (8 ounce) package angel hair pasta
2 teaspoons olive oil
1/2 cup finely chopped onion
1 clove garlic, chopped
2 1/2 cups chopped tomatoes
2 cups boneless chicken breast halves, cooked and cubed
1/4 cup chopped fresh basil
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1/4 cup Parmesan cheese

DIRECTIONS
In a large pot of salted boiling water, cook angel hair pasta until it is al dente, about 8 to 10 minutes. Drain, and set aside.
In a large skillet, heat oil over medium-high heat. Saute the onions and garlic. Stir in the tomatoes, chicken, basil, salt and hot pepper sauce. Reduce heat to medium, and cover skillet. Simmer for about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft.
Toss sauce with hot cooked angel hair pasta to coat. Serve with Parmesan cheese.
NUTRITION INFORMATION
Servings Per Recipe: 4

Amount Per Serving

Calories: 372

Total Fat: 11.4g
Cholesterol: 57mg
Sodium: 580mg
Total Carbs: 38.6g
Dietary Fiber: 3.7g
Protein: 29.1g
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Albino Pasta
INGREDIENTS
1 (16 ounce) package dry penne pasta
4 tablespoons olive oil
1 teaspoon minced garlic
1/3 cup grated Parmesan cheese

DIRECTIONS
Bring a large pot of lightly salted water to a boil. Add penne pasta and cook for 8 to 10 minutes or until al dente; drain.
In small saucepan, saute garlic a small amount of oil. Combine garlic, olive oil, and pasta in a bowl. Mix in parmesan cheese
NUTRITION INFORMATION
Servings Per Recipe: 8

Amount Per Serving

Calories: 280

Total Fat: 9.3g
Cholesterol: 3mg
Sodium: 81mg
Total Carbs: 41g
Dietary Fiber: 1.9g
Protein: 9.2g

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