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Wednesday, October 19, 2011

4 Delish & Easy-to-Make Meals Under 300 Calories


Chicken and Asparagus PastaWhole wheat pasta is a great alternative to regular pasta because of its packed fiber content and complex carbohydrates. Add chicken and asparagus for a well-balanced meal full of protein, potassium, vitamin A and folate.
3 cups whole wheat pasta
12 asparagus spears
3 chicken breasts, skinless and boneless
½ cup low sodium chicken broth
1 tbs. olive oil
¼ cup feta cheese
½ cup cherry tomatoes, chopped
Salt and pepper to taste
1 tsp. cayenne pepper
Makes 4 servings.
Cook pasta according to package directions.
Cut the chicken into bite-sized cubes and place in skillet with olive oil.
Add asparagus and mushrooms. Continue cooking until the chicken is done.
Add chicken broth, tomatoes and cover the pan until the asparagus is done.
Add pasta, seasonings and feta cheese.
Remove from heat.
Per serving: 204 calories, 15g protein, 6g fat.

Grilled Cajun Turkey BurgersA perfect, quick meal full of healthy fats, protein and antioxidants. Extra-lean turkey is a great source of protein, with only 2 grams of fat per serving. Leave out the bun and top with avocado and tomatoes.
1 package of Jennie-O Extra Lean Ground Turkey, 20 oz.
2 tbs. olive oil (or coconut oil)
4 slices tomatoes
Whole avocado, sliced
Cajun seasoning, to taste
1 tbs. garlic powder
1 tsp. onion powder
2 tbs. Worcestershire Sauce
Salt and pepper
Makes 4 servings.
Combine the turkey, Worcestershire sauce, salt and pepper to taste, as well as Cajun seasoning, onion and garlic powder. (Use more for a spicier patty.) Mix everything together until spices seem evenly incorporated. Form 4 patties.
Heat 2 tbs. olive oil or coconut oil on medium to high heat. Place the burgers in the pan and cook on each side for about 4-5 minutes.
Top with tomato slices and avocado.
NOTE: For extra flavor, top with some chunky salsa. It adds great texture and more spice, with ZERO calories!
Per serving (one patty): 117 calories, 26g of protein, 1.5g of fat

Tomato, Spinach and Chickpea StewThis hearty meal is vegan and vegetarian friendly, but full of flavor and vibrant colors. Spinach is full of fiber, iron and zinc, while tomatoes are packed with beneficial antioxidants. Chickpeas (or Garbanzo beans) are a wonderful source of protein and folic acid, which is great for women.
2 tbs. olive oil
1 chopped white onion
2 cloves of garlic
1 tsp. dried basil
¼ tsp. chili flakes
¼ tsp. salt
2 tbs. tomato paste
2 cups cherry tomatoes, sliced in half
3 cups spinach
1 can chickpeas
Makes 4 servings.
In a large saucepan, heat 1 tbs. of oil over medium-high heat. Sauté onions, garlic, basil, chili flakes and salt until onion is softened, about 4 mins.
Add tomato paste, chopped cherry tomatoes, chickpeas and bring to a boil. (NOTE: If there doesn’t seem to be enough liquid, add in a little water.)
Reduce heat and let simmer for 20 minutes. The mixture will become thicker.
Heat remaining olive oil in a separate pan and sauté the spinach until wilted.
Add into chickpea and tomato mixture.
Per serving: 265 calories, 10g of protein, 9g of fat


Baked Halibut with Parmesan and Bread CrumbsHalibut is a very nutrient dense fish, full of magnesium, potassium and omega-3 fatty acids. It doesn’t have an overpowering fishy flavor, so seasonings, spices and sauces can be liberally added.
4 Halibut steaks
Salt and pepper, to taste
1 cup whole wheat Panko bread crumbs
¼ cup parmesan cheese, finely grated
2 cloves of minced garlic
¼ cup olive oil
1 tsp. dried thyme
1 tsp. dried rosemary
Lemon wedges
Makes 4 servings.
Preheat oven to 450 degrees.
Place steaks in a baking pan sprayed with Pam (or other cooking spray). Sprinkle with salt and pepper. Combine the breadcrumbs, garlic, oil, Parmesan and seasonings together.
Pat breadcrumb mixture onto both sides of the halibut and place into pan. Add lemon wedges on and around halibut.
Bake in oven for 15-18 minutes, or until fish is no longer translucent.
Per serving: 295 calories, 45g protein, 6g fat

Baked Halibut with Parmesan and Bread CrumbsHalibut is a very nutrient dense fish, full of magnesium, potassium and omega-3 fatty acids. It doesn’t have an overpowering fishy flavor, so seasonings, spices and sauces can be liberally added.
4 Halibut steaks
Salt and pepper, to taste
1 cup whole wheat Panko bread crumbs
¼ cup parmesan cheese, finely grated
2 cloves of minced garlic
¼ cup olive oil
1 tsp. dried thyme
1 tsp. dried rosemary
Lemon wedges
Makes 4 servings.
Preheat oven to 450 degrees.
Place steaks in a baking pan sprayed with Pam (or other cooking spray). Sprinkle with salt and pepper. Combine the breadcrumbs, garlic, oil, Parmesan and seasonings together.
Pat breadcrumb mixture onto both sides of the halibut and place into pan. Add lemon wedges on and around halibut.
Bake in oven for 15-18 minutes, or until fish is no longer translucent.
Per serving: 295 calories, 45g protein, 6g fat

1 comments:

Mich said...

Those sound amazing! I'm printing this and putting it in my recipe book. :D