Recipes

10 Delicious Recipes Under 500 Calories!

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All recipes were inspired by http://www.fruitsandveggiesmorematters.org. This is such a wonderful website because they tell you exactly what is in the food you’re preparing. Check it out!

Zesty Salmon sided with Tomato, Mushroom and Asparagus

(4 servings, 490 calories)

  • Extra-virgin olive oil (2 teaspoons)
  • Asparagus spears
  • Skinned salmon cut into slices (12 ounces)
  • Spices of your choice (salt and pepper will do)
  • Mushrooms (1/4 cup)
  • Tomatoes, diced (1/4 cup)
  • Lemon zest (1/2 lemon)
  • Parsley (1 teaspoon)

How to make it?

Using a dinner plate, drizzle 1 teaspoon of olive oil and arrange asparagus spears with tips pointing outward. Sprinkle salt and pepper on top of asparagus for taste. Place sliced salmon in a single layer, laying on top of the asparagus. Season again with salt and pepper. Place mushrooms and tomatoes around the salmon. Scatter grated lemon zest and another 1 teaspoon of olive oil on top of plate. Cover before placing in microwave. Cook for 4 minutes, or until liking. After cooking, remove top plate and add parsley. Serve immediately! (Using a microwave oven is the quick way of serving this meal, but any style of cooking will do the trick).

Steak Roll-Ups with Mushroom

(4 servings, 430 calories)

  • Steak (12 oz.)
  • Mushroom, sliced (3 cups)
  • No-salt lime seasoning (1 tablespoon)
  • Extra-virgin olive oil (1 tablespoon)
  • Green bell pepper, strips (1)
  • Red bell pepper, strips (1)
  • White onion, strips (1)
  • Whole wheat tortillas (8, 6inch)
  • Tomato, diced (1)
  • Lettuce, shredded (2 cups)
  • Non-fat sour cream (4 tablespoons)

How to make it?

Slice beef into ¼-inch strips and coat with ½ tablespoon lime seasoning. Put mushrooms, peppers, onion and remaining lime seasoning into a large bowl and toss. Heat oil in skillet. Add beef strips and cook 3-4 minutes. Remove from skillet and place coated veggies into skillet. Sauté until veggies are tender. This usually takes 5-8 minutes. Add beef back to skillet and sauté for 1-2 minutes. Divide beef-vegetable mixture into each tortilla and roll up!

Sweet Potato Pancakes covered in Balsamic Syrup

(4 servings, 420 calories)

  • Sweet potatoes (3 medium)
  • Non-fat milk (1 cup)
  • Egg (1)
  • Vegetable oil (3 tablespoon)
  • Whole wheat flour (1 cup)
  • Baking powder (2 tablespoon)
  • Salt (1/4 tablespoon)
  • Mushrooms (1 pound)
  • Maple syrup or sugar free maple syrup (1/3 cup)
  • Balsamic vinegar (1 tablespoon)
  • Cooking spray

How to make it?

Microwave sweet potatoes until soft. Using a mixer or spoon, peel and mash potatoes after cooling. Add milk, egg and vegetable oil to potatoes and mix in bowl (only 2 tablespoon oil). Add dry ingredients to the mixture (flour, baking powder, salt). Mix until completely blended.  Turn skillet/griddle to medium heat and add cooking spray so batter does not stick. Use ¼ to ½ cup batter per pancake, or until you reach your desired size. Flip pancake when batter looks slightly dry and not runny. For sauce, add 1 tablespoon vegetable oil to skillet over a medium flame. Add sliced mushrooms and toss. Let simmer and stir occasionally. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce becomes thick. Stack pancakes with prepared syrup and serve!

Veggie Eggplant

(4 servings)

  • Eggplant, peeled and cubed (2)
  • Zucchini, sliced thinly (1)
  • Green bell pepper, strips (1 cup)
  • Onions, sliced (2)
  • Low-fat Italian dressing (3 tablespoon)
  • Cherry tomatoes (2 cups)
  • Brown rice, cooked (2 cups)

How to make it?

Cook brown rice according to original packaging. Place eggplant, zucchini, bell pepper, onions and salad dressing into a skillet/pan and cook until tender. Stir in cherry tomatoes and cook for another 3-5 minutes. Serve over brown rice!

Loaded Tuna Fish Sandwich

(4 servings, 380 calories)

  • Apple (1)
  • Light tuna, drained (12 oz. can)
  • Reduced-fat mayonnaise (2 tablespoons)
  • Low-fat plain yogurt (2 tablespoons)
  • Raisins or figs (1/2 cup)
  • Walnuts, chopped (1/4 cups)
  • Black pepper (1/8 tablespoon)
  • Parsley (2 tablespoon)
  • Lettuce
  • Whole grain bread

How to make it?

Remove core from apple and slice into quarters. Mix all salad ingredients into bowl, except for tuna. Gently fold tuna. Prepare sandwiches with bread and lettuce, then fill with tuna and apple mix. Tastes great with orange juice!

Herbed Chicken and Broccoli Combo

(4 servings, 220 calories)

  • Boneless chicken breasts (4)
  • Garlic and herb blend (2 tablespoon)
  • Butter (2 tablespoons)
  • Broccoli florets (4 cups)
  • Oranges, sliced (2 medium)

How to make it?

Cover raw chicken with herb blend and melt 1 tablespoon butter over medium heat in a skillet. Reduce heat slightly and cook till done. Turn chicken breasts a couple times. Remove chicken and add water and broccoli to same skillet, covering with a lid. After bringing to a boil, reduce heat and cover. Simmer for about 3 minutes or until broccoli is tender but still bright green. Place 1 chicken breast on a plate and add orange slices on the side. Place broccoli next to chicken and add remaining butter. Serve!

Veggie Quesadillas dipped in Sour Cream

(4 servings, 134 calories)

  • Bell pepper, chopped (1 cup)
  • Corn, frozen and then thawed (1 cup)
  • Green onion, chopped (3/4 cup)
  • Fresh tomatoes, chopped (1 cup)
  • Cilantro, chopped (2 tablespoons)
  • Flour tortillas (4, 6inch)
  • Reduced-fat cheddar cheese (1/2 cups)
  • Cooking spray

How to make it?

Spray skillet with cooking spray. Sauté bell pepper and corn over medium heat until softened. This usually takes around 5 minutes. Add green onion and tomato and cook for several more minutes. Add cilantro. Heat tortillas in a large skillet over high heat and place cheese and veggies on tortilla. Fold in half and cook until cheese is melted and outside of tortilla is lightly brown. Serve with low- fat sour cream if desired!

Tangy Milkshake with Peach and Banana

(4 servings, 233 calories)

  • Nonfat milk or water (1 cup)
  • Nonfat dry milk (1/2 cup)
  • Bananas (2)
  • Peaches, frozen or fresh (1 cup)
  • Vanilla extract (1 teaspoon)
  • Ice cubes (8)

How to make it?

Put ingredients together in a blender and blend for 30-60 seconds. Enjoy!

Healthy Pizza

(4 servings, 300 calories)

  • Tomato basil seasoning blend (2 tablespoon)
  • Olive oil (2 tablespoon)
  • Whole wheat pre-baked pizza crust (12 inch)
  • Roma tomatoes, sliced (4)
  • Mushrooms, sliced (1.5 cups)
  • Baby spinach (2 cups)
  • Red onion, sliced (1/2 cup)
  • Fat-free mozzarella cheese, shredded (3/4 cup)

How to make it?

Preheat oven to 400 degrees Fahrenheit. Mix together tomato basil seasoning and olive oil into a bowl. Brush pizza dough with blend. Spread vegetables over pizza dough, leaving about ½ inch around border. Top with shredded cheese. Bake for 10 minutes or until cheese is melted. Serve!

Whole Wheat Pasta Salad loaded with Vegetables

(6 servings, 123 calories)

  • Whole wheat pasta, cooked (3 cups)
  • Bell peppers, diced (2)
  • Yellow squash, diced (1 cup)
  • Tomato, diced (1 cup)
  • Onion, diced (1/4 cup)
  • Black olives, sliced (1/4 cups)
  • Lemon juice (3 tablespoon)
  • Salt (1/2 teaspoon)
  • Black pepper (1/4 teaspoon)
  • Garlic powder (1/4 teaspoon)

How to make it?

Cook pasta according to original packaging. Wash and prepare bell pepper, onion, tomato, squash and olives. Mix into large bowl. Serve or cover and refrigerate!

 

Chicken Pesto Pasta

(550 calories, full of protein and fiber)

Start by adding canola oil to a skillet over medium heat. Add 5 ounces of spinach and cook until wilted. Next, add 2 cups broccoli, salt and pepper and cooking for about 1-2 minutes. Add 1 cup of pesto and 1/2cup of shredded parmesan. Stir and cook for another 1-2 minutes. Add 1/2 pound of cooked penne or any other type of pasta you prefer. Before serving, make sure the pasta is evenly tossed and coated with the sauce. Enjoy.

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Avocado and Steak Salad

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Ingredients:

  • 1 pound cooked sirloin steak
  • salt and pepper
  • 2 tbs olive oil
  • romaine lettuce & spinach
  • 3 hard boiled eggs
  • 2 avocados
  • 1-2 cups fo cherry tomatoes, halved
  • low fat caesar dressing 

Throw ingredients into a bowl, mix in dressing, and enjoy!