Archive | Low Calorie RSS feed for this section

Stuffed Peppers

30 Aug

Makes: 8 servings

Prep: 50 mins
Bake: 30 mins 400°F

 

Ingredients

  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 2 14 ounce can reduced-sodium chicken broth
  • 1 1/2 cups brown rice
  • 1/2 teaspoon dried oregano, crushed
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon salt
  • 1/8 teaspoon paprika
  • 1 14 1/2 ounce can diced tomatoes, drained
  • 1 11 ounce can whole kernel corn with sweet peppers, drained
  • 2 tablespoons snipped fresh cilantro
  • 8 green, yellow, and/or red sweet peppers

Preparation

  • In a large saucepan cook onion and garlic in hot oil over medium heat about 5 minutes or until onion is tender. Stir in broth. Bring to boiling; add uncooked rice, oregano, black pepper, salt, and paprika. Simmer, covered, about 40 minutes or until rice is tender. Remove from heat and stir in tomatoes, corn, and cilantro.
  • Preheat oven to 400 degrees F. Slice tops from sweet peppers; remove and discard seeds. In a 3-quart rectangular baking dish, arrange peppers in a single layer. Spoon rice mixture into sweet peppers; place pepper tops onto rice. Bake, covered, about 30 minutes* or until peppers are crisp-tender and rice mixture is heated through.
  • Tip: *TEST KITCHEN TIP: For a more tender pepper, increase the baking time to 40 to 45 minutes.

 

 

Nutritional Information

Calories per serving: 204
Fat per serving: 3g
Saturated fat per   serving: 0g
Protein per serving: 5g
Carbohydrates per   serving: 40g
Fiber per serving: 5g
Cholesterol per serving: 40mg
Sodium per serving: 524mg

 

Source: Heart Healthy Online

Advertisements

Maple-Thyme Pork Chops

25 Aug

Makes: 4 servings

Serving size: 4 ounces cooked meat and 1 tablespoon pecan mixture

Start to Finish: 20 mins

 

Ingredients

  • 4 boneless pork loin chops, about 3/4 inch thick (about 1-1/4 pounds total)
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon canola oil
  • 2 tablespoons finely chopped shallot
  • 2 tablespoons chopped pecans, toasted
  • 2 tablespoons maple-flavored syrup
  • 1 tablespoon melted butter
  • 1 tablespoon snipped fresh thyme

Preparation

  • Sprinkle chops with salt and ground black pepper. In a very large skillet heat oil over medium-high heat. Add shallot; cook and stir for 1 minute. Add chops; cook for 9 to 13 minutes or until pork juices run clear (160 degrees F), turning once halfway through cooking time.
  • Meanwhile, in a small bowl combine pecans, syrup, butter, and thyme. Place cooked pork chops onto 4 dinner plates. Top with syrup mixture.
  • Tip: Money-Saving Tip: Switch out the 2 tablespoons shallot for 1/4 cup chopped onion.

 

Nutritional Information

Calories per serving: 290
Fat per serving: 14g
Saturated fat per   serving: 4g
Protein per serving: 32g
Carbohydrates per   serving: 9g
Cholesterol per serving: 101mg
Sodium per serving: 242mg

 

Source: Heart Healthy Online

Breakfast Tortilla Wrap

23 Aug

Makes: 1 servings

Prep: 15 mins
Cook: 5 mins

 

Ingredients

  • 1 slice turkey bacon
  • Nonstick cooking spray
  • 2 tablespoons chopped green sweet pepper
  • 1/8 teaspoon ground cumin
  • 1/8 teaspoon crushed red pepper (optional)
  • 1/4 cup refrigerated or frozen egg product, thawed, or 2 egg whites, slightly beaten
  • 2 tablespoons chopped tomato
  • 3 dashes bottled hot pepper sauce (optional)
  • 1 8 inch whole wheat tortilla, warmed*

 

Preparation

  • Prepare turkey bacon according to package directions; crumble and set aside.
  • Coat a medium nonstick skillet with nonstick cooking spray. Heat skillet over medium heat; add sweet pepper, cumin, and, if desired, crushed red pepper. Cook and stir until tender, about 3 minutes. Add egg product; cook, without stirring, until mixture begins to set on the bottom and around edge. With a spatula or large spoon, lift and fold the partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
  • Stir in tomato, bacon, and, if desired, hot pepper sauce. Spoon onto tortilla; roll up.
  • Note: * To warm a tortilla, wrap it in white microwave-safe paper towels; microwave on high for 15 to 30 seconds or until softened. (Or preheat oven to 350 degrees F. Wrap tortilla in foil. Heat in the oven for 10 to 15 minutes or until warmed.)

 

 

Nutritional Information

Calories per serving: 209
Fat per serving: 5g
Saturated fat per   serving: 1g
Protein per serving: 12g
Carbohydrates per   serving: 29g
Fiber per serving: 3g
Cholesterol per serving: 10mg
Sodium per serving: 687mg

 

Source: Heart Healthy Online

Broiled Flank Steak with Warm Tomato Topping

9 Aug

 

Yield: 4 servings (serving size: 3 ounces meat and about 1/3 cup topping)

Ingredients

  • 1 1/4 teaspoons ground cumin, divided
  • 3/4 teaspoon salt, divided
  • 1/8 teaspoon ground red pepper
  • 1 (1-pound) flank steak, trimmed
  • Cooking spray
  • 1 teaspoon olive oil
  • 1 teaspoon bottled minced garlic
  • 1 jalapeño pepper, seeded and minced (about 1 tablespoon)
  • 2 cups grape or cherry tomatoes, halved
  • 1/4 cup chopped fresh cilantro

 

Preparation

  • Preheat broiler.
  • Combine 1 teaspoon cumin, 1/2 teaspoon salt, and red pepper; sprinkle evenly over steak. Place steak on a broiler pan coated with cooking spray; broil 10 minutes or until desired degree of doneness, turning once. Cut steak diagonally across grain into thin slices.
  • Heat oil in a large nonstick skillet over medium heat. Add garlic and jalapeño to pan; cook 1 minute. Add remaining 1/4 teaspoon cumin, remaining 1/4 teaspoon salt, and tomatoes to pan; cook 3 minutes or until tomatoes begin to soften. Remove from heat; stir in cilantro. Serve tomato topping with steak.

 

Nutritional Information

Calories per serving: 194
Fat per serving: 7.9g
Saturated fat per   serving: 2.5g
Protein per serving: 25.3g
Carbohydrates per   serving: 4.3g
Fiber per serving: 1.2g
Cholesterol per serving: 37mg
Iron per serving: 2.4mg
Sodium per serving: 514mg
Calcium per serving: 38mg

 

Source: Jackie Mills, MS, RD, Cooking Light JANUARY 2008

Tuna with Jalapeno Sour Cream

25 Jul

 

Yield: 4 servings (1 tuna steak and 2.5 tbs sour cream)

Prep Time: 8 minutes

Cook Time: 6 minutes

 

Ingredients

  • 1/2 cupreduced-fat sour cream
  • 1 jalapeño pepper, seeded and finely chopped
  • 1 tablespoonfresh lime juice (1/2 lime)
  • 1/4 cupchopped fresh cilantro
  • 1/4 teaspoonsalt
  • 1 tablespoonchili powder
  • 1/4 teaspoonsalt
  • 4 (6-ounce) tuna steaks (about 1 inch thick)
  • Cooking spray

Preparation

  • Combine first 5 ingredients; set aside.
  • Combine chili powder and 1/4 teaspoon salt. Rub tuna with chili powder mixture; coat with cooking spray. Place a large nonstick skillet over medium-high heat until hot; add tuna. Cook 3 minutes on each side or until desired degree of doneness.
  • Serve with sour cream mixture.

 

Nutritional Information

Calories per serving: 239
Fat per serving: 5.7g
Saturated fat per   serving: 2.8g
Protein per serving: 41.5g
Carbohydrates per   serving: 3.6g
Fiber per serving: 0.9g
Cholesterol per serving: 92mg
Iron per serving: 1.6mg
Sodium per serving: 396mg
Calcium per serving: 85mg

 

Source: Health.com – Tuna with Jalapeno Sour Cream

Easy Weeknight Chili

24 Jul

Yield: 6 servings

Prep Time: 10 minutes

Cook Time: 20 minutes

 

Ingredients

  • Cooking spray
  • 1 pound ground round
  • 1 1/4 cups chopped onion (about 1 large)
  • 1 1/4 cups chopped green bell pepper (about 2 small)
  • 6 garlic cloves, minced
  • 2 (14 1/2-ounce) cans no-salt-added stewed tomatoes, undrained and chopped
  • 1 (15-ounce) can no-salt-added kidney beans, rinsed and drained
  • 1 (8-ounce) can no-salt-added tomato sauce
  • 1 (1-ounce) envelope onion soup mix
  • 1 cup water
  • 3 tablespoons chili powder
  • 1 tablespoon paprika
  • 1 1/4 teaspoons hot sauce
  • 6 tablespoons(1 1/2 ounces) shredded reduced-fat sharp Cheddar cheese

 

 

Preparation

  • Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add meat and next 3 ingredients; cook until meat is browned, stirring until it crumbles. Drain.
  • Return mixture to pan; add tomatoes and next 7 ingredients. Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally. To serve, ladle chili into bowls; top each with 1 tablespoon cheese.

 

 

Nutritional Information

Calories per serving: 302
Fat per serving: 6.6g
Saturated fat per   serving: 2.2g
Protein per serving: 29g
Carbohydrates per   serving: 34.7g
Fiber per serving: 9.5g
Cholesterol per serving: 52mg
Iron per serving: 0.0mg
Sodium per serving: 277mg
Calcium per serving: 0.0mg

 

Source: Health.com – Easy Weeknight Chili

Cookies ‘N Cream Crunch

24 Jul

Yield: 9 servings (1 square)

 

Ingredients

  • 1 (6 1/2-ounce) package sugar-free chocolate sandwich cookies, crushed
  • 1/3 cup chopped pecans
  • 3 tablespoon sreduced-calorie margarine, melted
  • 1 quart vanilla no-sugar-added, fat-free ice cream, softened

 

Preparation

  • Combine first 3 ingredients; reserve 1 cup mixture. Press remaining crumb mixture firmly in bottom of a 9-inch square pan. Freeze 10 minutes.
  • Spread ice cream over crumb mixture in pan. Sprinkle reserved crumb mixture over ice cream; gently press mixture into ice cream. Cover and freeze at least 8 hours.
  • To serve, let stand at room temperature 5 minutes; cut into 9 squares.

 

Nutritional Information

Calories per serving: 232
Fat per serving: 10.1g
Saturated fat per   serving: 1.7g
Protein per serving: 6.3g
Carbohydrates per   serving: 34.2g
Fiber per serving: 0.7g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 182mg
Calcium per serving: 0.0mg

 

Source: Health.com – Cookies ‘N Cream Crunch

Jumbalaya Stew

23 Jul

 

Yield: 16 servings (1 cup)

 

Ingredients

  • 4 cupswater
  • 2 1/2 cupschopped tomato (about 2 large)
  • 1 1/2 cupschopped green bell pepper (about 2 small)
  • 1 cupchopped onion (about 1 medium)
  • 1 teaspoondried Italian seasoning
  • 1 teaspoonchili powder
  • 1 teaspoonhot sauce
  • 3/4 teaspoonsalt
  • 3 garlic cloves, minced
  • 1 bay leaf
  • 2 cupsuncooked instant rice
  • 3 (8-ounce) cans no-salt-added tomato sauce
  • 2 (15-ounce) cans no-salt-added red kidney beans, undrained
  • 1 (16-ounce) package frozen sliced okra, thawed

 

Preparation

  • Combine first 10 ingredients in a large Dutch oven. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes.
  • Add rice and remaining ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until okra is tender. Remove and discard bay leaf.

 

Nutritional Information

Calories per serving: 151
Fat per serving: 0.6g
Saturated fat per   serving: 0.1g
Protein per serving: 7g
Carbohydrates per   serving: 30.7g
Fiber per serving: 3.2g
Cholesterol per serving: 0mg
Iron per serving: 0.0mg
Sodium per serving: 129mg
Calcium per serving: 0.0mg

 

Source: Health.com – Jumbalaya Stew

Applesauce Pancakes

23 Jul

 

Yield: 10 servings

 

Ingredients

  • 1 cupall-purpose flour
  • 1 teaspoonbaking soda
  • 1/8 teaspoonsalt
  • 2 tablespoonstoasted wheat germ
  • 1 cupnonfat buttermilk
  • 1/4 cupunsweetened applesauce
  • 2 teaspoonsvegetable oil
  • 1 large egg, lightly beaten
  • Cooking spray
  • Sugar-free maple syrup (optional)
  • Fresh fruit slices (optional)

 

Preparation

  • Combine first 4 ingredients in a medium bowl; make a well in center of mixture. Combine buttermilk and next 3 ingredients. Add buttermilk mixture to dry ingredients, stirring just until dry ingredients are moistened.
  • Heat a nonstick griddle or nonstick skillet coated with cooking spray over medium heat. For each pancake, pour 1/4 cup batter onto hot griddle, spreading to a 5-inch circle. Cook pancakes until tops are covered with bubbles and edges look cooked; turn pancakes, and cook other side.
  • Serve with maple syrup and fresh fruit, if desired (syrup and fruit not included in analysis).
  • Tip: One tablespoon of sugar-free maple syrup has 8 calories and 3 grams of carbohydrate.

 

Nutritional Information

Calories per serving: 74
Fat per serving: 1.8
Saturated fat per   serving: 0.4g
Protein per serving: 3g
Carbohydrates per   serving: 11.5g
Fiber per serving: 0.6g
Cholesterol per serving: 22mg
Iron per serving: 0.0mg
Sodium per serving: 143mg
Calcium per serving: 0.0mg

 

Source: Health.com – Applesauce Pancakes

Three Pepper Pizza

23 Jul

Yield: 6 servings

Ingredients

  • 1/4 teaspoon Italian seasoning
  • 1/3  cup tomato paste
  • 1/4 cup water
  • 1 (12-inch) prebaked refrigerated pizza crust
  • 1 cup(4 ounces) shredded part-skim mozzarella cheese
  • 1 1/2 cups diced green, red, and yellow bell pepper (about 3 small peppers)
  • 1/2 onion, chopped

Preparation

  • Preheat oven to 450°.
  • Combine seasoning, tomato paste, and water in a small bowl; stir well. Spread over pizza crust. Top evenly with cheese. Sprinkle bell pepper and onion evenly over cheese.
  • Bake at 450° for 10 to 12 minutes or until cheese melts. Cut into 6 wedges, and serve.
  • Tip: Bell peppers come in an assortment of colors: green, red, yellow, orange, brown, and purple. The color depends on variety and ripeness. When peppers are picked before they reach maturity, they are green. But when left on the vine a little longer, a pepper ripens and changes color, depending on its variety.

Nutritional Information

Calories per serving: 236
Fat per serving: 6.1g
Saturated fat per   serving: 2g
Protein per serving: 10.3g
Carbohydrates per   serving: 36.2g
Fiber per serving: 2.1g
Cholesterol per serving: 10mg
Iron per serving: 0.0mg
Sodium per serving: 352mg
Calcium per serving: 0.0mg

Source: Health.com – Three Pepper Pizza