20-something Group

Fast Recipes under 400 cals

posted by SarahJo56 on 11:10 am

Warm Garbanzo And Quinoa Salad
Even if you usually have zero enthusiasm for veggie-only meals, give this one a shot.
Lenora Dannelke c/o Christiana Health Care System in Wilmington, Delaware

Prep: 20 min Cook: 5 min

1 1/2 tsp chopped garlic
1 small zucchini, quartered and sliced
2 carrots, grated
1/2 c chopped red bell pepper
2 c canned garbanzo beans, rinsed and drained
1/2 c (packed) chopped scallions
2 Tbsp extra-virgin olive oil
3 Tbsp white-wine vinegar
1/4 tsp salt
1 c quinoa or whole-wheat couscous, cooked with vegetable broth according to package directions
4 c fresh baby spinach leaves, cleaned and dried

1. Coat a sauté pan with cooking spray and heat to medium-high. Add garlic, zucchini, carrots, and pepper. Sauté until softened, about 5 minutes, stirring frequently. Add beans and sauté until heated through.

2. In a food processor, purée scallions, gradually adding oil, vinegar, salt, and black pepper to taste. Process to a thick consistency.

3. Add scallion mixture and quinoa to sauté pan; heat through.

4. To serve, arrange 1 cup spinach on each of four plates and pile equal amounts of garbanzo bean mixture on top.

Makes 4 servings. Per serving: 292 cal, 10 g fat (1.4 g sat), 358 mg sodium, 42 g carbs, 10 g fiber, 10 g protein


Chicken Marsala
The secret to turning this Italian classic into a slim summer meal is using chicken cutlets, which are thinner than breasts, so your dose of lean protein cooks faster and more evenly without drying out.
Lenora Dannelke c/o Hilton Head Health Institute, Hilton Head Island, South Carolina

Prep: 10 min Cook: 15 min

3 Tbsp whole-wheat flour
3 Tbsp white flour
1/4 tsp white pepper
1 - 1 1/2 lb chicken cutlets
3 c sliced mushrooms
2 Tbsp thinly sliced shallots
1/2 c Marsala wine
1/2 c low-sodium chicken broth
2 Tbsp chopped parsley
1/2 tsp chopped fresh thyme leaf

1. In a shallow bowl, combine flours and pepper. Dredge chicken in mixture and set aside.

2. Lightly coat a large, nonstick skillet with cooking spray and heat on medium-high. Add chicken and sauté until lightly browned, 2 to 3 minutes per side. Remove cutlets to a plate and keep warm.

3. Add mushrooms and shallots to pan; stir for 1 to 2 minutes.

4. Add wine to pan. Reduce to a glaze, scraping any loose brown bits from bottom of pan.

5. Reduce heat and add broth, parsley, and thyme. Stir; cook until broth reduces by half.

6. Return chicken to pan and simmer for 5 minutes. Serve hot.

Makes 4 servings. Per serving: 224 cal, 2 g fat (1 g sat), 400 g sodium, 20 g carbs, 1 g fiber, 27 g protein

Make it a meal
Mash 1/2 cup boiled red bliss potatoes (leave the skins on for maximum nutrition) with 1 Tbsp fat-free cream cheese, 1 Tbsp skim milk, and salt and pepper to taste. Serve alongside 1/2 cup peeled, sliced carrots that have been boiled, drained, and glazed with 1 tsp honey. This pair of belly-filling sides adds a mere 116 calories, for a dinnertime total of 340.


Fire-roasted Wild Salmon with Stir-fried Brown Rice
Fiber is a cornerstone of the light-but-not-skimpy dishes at Miraval, a health resort where guests dine on local, in-season ingredients.
Lenora Dannelke c/o Miraval Tucson, Catalina, Arizona

Prep: 15 min Cook: 30 min

2 tsp canola oil
1 16-20 oz wild salmon fillet, skinned
2 Tbsp chopped red bell pepper
2 Tbsp chopped celery
2 Tbsp thinly sliced scallions
2 tsp chopped cilantro
2 c cooked brown rice
4 c vegetable broth
4 bunches baby bok choy, sliced in half
1/2 c pineapple sauce

Pineapple sauce
1/2 tsp chopped shallots
1/2 red bell pepper, chopped
1/4 fresh pineapple, cored and chopped
1/2 tsp minced fresh ginger
2 Tbsp brown sugar
2 c pineapple juice
1 Tbsp rice-wine vinegar

1. Heat grill and preheat oven to 350ºF. Brush 1 teaspoon oil on salmon and season with salt and pepper to taste. Grill for 3 to 4 minutes per side.

2. Transfer fish into an ovenproof dish and bake until flesh is just opaque, about 9 minutes. Set aside and keep warm.

3. To make stir-fried rice, heat a skillet over medium and add remaining oil. Add red pepper, celery, 1 tablespoon scallion, and cilantro to pan and sauté until crisp-tender. Add rice to pan and stir. Add vegetable broth, season with salt and pepper to taste. Let mixture cook until all vegetable stock is absorbed into rice, stirring occasionally. Remove from heat, cover, and set aside.

4. Fill a medium pot with water and bring to a boil. Meanwhile, place sauce ingredients in blender and process until smooth. (Makes about 2 cups.)

5. Blanch baby bok choy in boiling water until just tender but still bright green, 2 to 3 minutes.

6. To serve, place rice mixture in the bottom of a shallow ser­ving bowl. Place salmon atop rice. Arrange baby bok choy around salmon and drizzle sauce around dish. Garnish with remaining scallion.

Makes 4 servings. Per serving: 352 cal, 10 g fat (1.5 g sat), 253 mg sodium, 36 g carbs, 5 g fiber, 27 g protein


Sizzling Fajitas
Summer without Mexican food is like a piñata without candy. Luckily, there's always a way to reinvent fattening dishes.
Lenora Dannelke c/o The Albert J. Stunkard Weight Management Program at the University of Pennsylvania

Prep: 10 min Cook: 15 min

2 tsp olive oil
1/2 red or white onion, sliced
1 red, orange, or green bell pepper, sliced
2 cloves garlic, minced
2 whole chicken breasts, grilled and cut into strips, or 8 oz extra-lean (95 percent) ground beef
1/2 c salsa
1/4 c nonfat sour cream
4 whole-wheat tortillas, 7"-8" in diameter (Variation: spinach or corn-flour tortillas)
1 c shredded low-fat mozzarella cheese

1. Heat olive oil in a medium skillet. Add onion, pepper, and garlic and sauté briefly. Add meat, reduce heat to medium, and sauté until no longer pink, about 10 minutes.

2. Stir in salsa and chili powder to taste. Sauté for 5 more minutes.

3. Spread 1 tablespoon sour cream in a thin layer on each tortilla. Divide the meat mixture on top of tortillas, sprinkle each with cheese, wrap, and serve.

Makes 4 servings. Per serving (Chicken): 222 cal, 7 g fat (3.5 g sat), 504 mg sodium, 27 g carbs, 3 g fiber, 15 g protein. (Beef): 263 cal, 9.5 g fat (4 g sat), 526 mg sodium, 27 g carbs, 3 g fiber, 22 g protein

Make it a meal
Whisk together 2 Tbsp diced cilantro with 1 Tbsp light olive oil, 1 tsp lime juice, and garlic powder to taste. Toss 2 cups each hearts of palm, sliced tomatoes, and cucumber with dressing.


Lemongrass Ginger Whitefish
Hovering over a stove in the summer is as much fun as riding in an elevator full of sumo wrestlers. Which is why fish is a godsend.
Lenora Dannelke c/o Pritikin Longevity Center & Spa, Aventura, Florida

Prep: 15 min Cook: 5 min

1 Tbsp chopped lemongrass
1 tsp minced fresh ginger
2 cloves minced fresh garlic
2 Tbsp fresh lemon juice
1/2 jalapeno pepper
1 16-20 oz whitefish fillet

1. In a food processor, purée lemongrass, ginger, garlic, lemon juice, and jalapeno.

2. Rub mixture onto fish and marinate for 5 minutes.

3. Heat a heavy-bottomed pan on high. Place fillet in pan and sear for 2 minutes. Flip fish and reduce heat to medium. Cook for two more minutes. Divide onto four plates and serve hot.

Makes 4 servings. Per serving: 158 cal, 7 g fat (1 g sat), 58 mg sodium, 2 g carbs, <1 g fiber, 22 g protein

Make it a meal
Add 1 cup spinach steamed in 1 Tbsp white wine, 1 medium-size sweet potato (microwaved), and a salad made with 3 cups spring mix, chopped tomato, and chopped cucumber dressed with 1 Tbsp aged balsamic vinegar. Even with all those extras, this dinner still rings in under 350 calories.


I thought they sounded good :)