Low-Calorie Recipes

High-Fiber Snack Bars

2011-12-30T17:14:00.000-08:00

Ingredients:
-2 cups Mini Marshmallows
-1 tbsp Butter Substitute
-2 cups Fiber One Original Bran Cereal

Directions:
Over low heat, melt the marshmallows until completely smooth. Remove from heat and stir in the butter substitute until combined. Add the cereal slowly, stirring gently, until evenly coated with the marshmallow mixture. Press into a 13x9 baking pan that is coated with non-stick cooking spray using a spatula that is also sprayed. Let cool before cutting into 10 squares.

Calories:
Marshmallows: 300
Fiber One cereal: 240
Butter substitute: 60
TOTAL: 600/10 = 60 Calories each

Surprisingly edible salad

2011-10-11T18:01:00.000-07:00

Ingredients:
-2 cups Spinach leaves
-1/2 Apple, cut into 1/2-inch pieces
-1 oz Fat-free Feta cheese
-1/4 Red onion, chopped
-1 Boneless skinless chicken breast, cut into 1-inch chunks
-2 tbsp Lemon juice

Directions:
Heat a large skillet to medium-high heat with 1 tbsp of lemon juice in it. When pan is hot and juice is sizzling, add the chicken. Flip and stir regularly so chicken cooks evenly.

While the chicken is cooking, assemble the salad by tossing the spinach, apple, onion, and cheese together. When chicken is cooked all the way through, top the salad with it. Top with the additional tbsp of lemon juice.

Calories:
Chicken: 200
Feta: 35
Apple: 50
TOTAL: 285 Calories

Strawberry-chocolate chip tart frozen yogurt

2011-10-11T15:25:00.000-07:00

Ingredients:
-1 carton (24oz) nonfat vanilla greek yogurt (like Greek Gods)
-1/2 cup Splenda
-1/4 cup strawberries, cut into 1/2-inch chunks
-1/8 cup semi-sweet chocolate chips

(Makes about 8 1/2-cup servings)

Directions:
In a large bowl, combine yogurt and Splenda and blend completely until smooth. Pour mixture into 2-quart ice cream maker, according to manufacturer's instructions. When there are five minutes remaining on the frozen yogurt, add the strawberries and chocolate chips. This doesn't freeze well, so serve immediately, and adjust amounts for the amount of people to be eating it. If you do freeze it, thaw it for several hours in the refrigerator before serving, or microwave about 30 seconds.

Calories:
Yogurt: 360
Strawberries: 15
Chocolate chips: 140
TOTAL: 515/8=64 Calories per serving

Parmesan-encrusted pork chop

2011-09-25T17:05:00.000-07:00

Ingredients:
-1 4oz Pork chop
-1 Tbsp grated parmesan cheese
-1/6 cup Bread crumbs
-1 tsp Garlic and Herb seasoning
-1 Egg white
-Salt and pepper to taste

Directions:
Preheat grill (I use George Foreman). In a bowl, whisk the egg white until as smooth as possible. On a separate plate, combine cheese, bread crumbs, seasoning, salt and pepper. Season pork chop with more salt and pepper, and then cover in egg whites. Transfer the pork chop to the plate of dry ingredients, coating thoroughly and evenly. Place on grill and grill 6 minutes per side (or close the George Foreman on top of it) or until cooked through.

Calories:
Pork chop: 250
Cheese: 20
Bread crumbs: 55
Egg white: 17
TOTAL: 342 Calories

Feta and Spinach-stuffed pork chops

2011-09-25T16:59:00.000-07:00

(Inspired by http://www.myrecipes.com/recipe/pork-chops-stuffed-with-feta-spinach-10000001599621/)

Ingredients:
-1 4oz Porkchop
-1 clove of garlic, chopped finely and halved
-Salt and Pepper
-2 Sun-dried tomatoes, dry and sold without oil, chopped
-1/4 package of frozen chopped spinach (2.5oz)
-1 Tbsp Feta cheese
-1 Tbsp Reduced fat Cream cheese
-1/2 tsp Dijon mustard
-1/2 tsp Lemon juice
-1 pinch Garlic and Herb seasoning

Directions:
Preheat broiler. Over medium-high heat, cover a pan with non-stick cooking spray. Sauté half of the garlic for one minute. Add salt and pepper to taste, the sun-dried tomatoes, and the spinach. Sauté until moisture evaporates. Remove from heat and stir in the Feta cheese and cream cheese.

With a sharp knife, cut a pocket horizontally into the side of the pork chop and fill with the mixture. Place pork chop in a broiler pan or roasting pan coated in non-stick cooking spray. Season the top with salt and pepper. In a small bowl, combine the other half of the garlic, the lemon juice, the mustard, and the garlic and herb seasoning, and combine. Brush the top of the pork chop with half of the mixture.

Broil on center rack for 6 minutes and remove from oven. Using a spatula, flip the pork chop. Season the other side similarly to the first: Salt and pepper, followed by brushing on the remaining lemon-mustard mixture. Broil an additional 6 minutes or until done.

Calories:
Pork chop: 250
Sun-dried tomatoes: 15
Feta cheese: 20
Cream cheese: 30
TOTAL: 315 Calories

Large banana chocolate chip dessert muffins

2011-09-25T16:47:00.000-07:00

(Inspired by http://allrecipes.com/recipe/chocolate-chip-banana-muffins-2/Detail.aspx)

Ingredients:

-1/2 cup Flour

-1/4 cup Splenda

-1/4 tsp Baking powder

-1/4 tsp Baking soda

-a pinch of salt

-1 Egg white

-2 Tbsp "I Can't Believe it's Not Butter" Light

-3 Tbsp Nonfat Greek yogurt

-1/4 tsp Vanilla extract

-1 Medium banana
-1/4 cup Dark chocolate chips

Directions:
Preheat oven to 350 degrees F. In a medium bowl, combine the flour, Splenda, baking powder, baking soda and salt. In another bowl, combine the egg white, butter (melted and cooled to room temperature), yogurt and vanilla extract. Stir into dry ingredients just until moistened. Put banana in a Ziploc bag and mash it until smooth. Empty the mashed banana and chocolate chips into the bowl of ingredients and fold in. Divide batter evenly among three ramekins, about 2/3 full. Bake at 350 degrees F for 25 minutes or until a toothpick comes out clean. Let cool before eating. Makes three servings.

Calories:

Flour: 225

Egg white: 17

"Butter:" 90

Yogurt: 23

Banana: 90

Chocolate chips: 280

TOTAL: 755/3=252 Calories each

English muffin Hawaiian mini-pizzas

2011-09-22T06:05:00.000-07:00

Ingredients:
-2 Whole grain high-fiber English muffins (1/2 for just one)
-4 Tbsp Shredded part-skim Mozzarella cheese (1 Tbsp for just one)
-4 Tbsp Shredded Parmesan cheese (1 Tbsp for just one)
-1/4 cup Marinara sauce (1 Tbsp for just one)
-1/2 cup pineapple chunks (1/8 cup for just one)
-2 slices Oscar Mayer "Deli Fresh" ham (1/2 slice for just one)
-1/4 cup Thinly sliced green bell pepper (five or six thin slices for just one)

Directions:
Preheat oven to 400 degrees F. Cut English muffins in half and place face-up on a baking sheet. Top with Marinara sauce equally distributed among the muffins, using a knife to spread evenly. Top each muffin with 1 Tbsp of both Parmesan and Mozzarella cheese, trying to cover evenly. Top the cheese with torn-up ham slices (1/2 slice per pizza). Top with evenly distributed pineapple chunks and green peppers. Bake for 10 minutes.

Calories:
2 English muffins: 240 (60 each pizza)
Mozzarella cheese: 80 (20 each pizza)
Parmesan cheese: 80 (20 each pizza)
Marinara sauce: 40 (10 each pizza)
Pineapple: 70 (18 each pizza)
Ham: 15 (4 each pizza)
TOTAL: 525 Calories (132 each)

Chicken Nuggets

2011-09-21T11:05:00.000-07:00

Ingredients:

-1 Boneless skinless chicken breast

-1/3 cup Breadcrumbs

-1 Egg white

-1/4 cup Skim milk

-2 Tbsp Garlic and herb seasoning

-Salt and pepper

-1 Tbsp Ketchup

Directions:
Preheat oven to 400 degrees F. Cut chicken breast into 1-1/2 inch chunks. In a bowl, combine thoroughly the egg white and milk. On a separate plate, combine the breadcrumbs, seasoning, salt, and pepper. Set a cookie sheet that is coated in non-stick cooking spray next to the plate. Dip each chunk of chicken into the bowl of milk and egg, coating it well, and then roll it on the plate of crumbs, coating evenly. Transfer the breaded chicken onto the cookie sheet. Bake nuggets for 20 minutes, flipping them once halfway through. Serve with ketchup.

Calories:
Chicken: 200
Breadcrumbs: 110
Egg white: 15
Skim milk: 23
Ketchup: 20
TOTAL: 368 Calories

Turkey burger and French fries

2011-09-19T06:51:00.000-07:00

Ingredients:
For Burger:
-4 oz Ground turkey, extra lean (99/1)
-1 Hamburger bun (look for 140 Calorie ones)
-Salt, pepper, and seasonings to taste
-1 Slice extra thin Swiss cheese
-1 Tbsp Ketchup
-1 Tbsp Mustard

For Fries:
-1 Medium baking potato
-1 Tbsp "I Can't Believe it's Not Butter" Light
-Seasonings to taste (chili powder, garlic salt, salt, pepper, italian seasoning, etc.)
-1 Tbsp Ketchup

Directions:
Begin with fries. Preheat oven to 425 degrees. Cut potato into 1/4-inch strips. In a 6-cup microwave-safe tupperware container, melt the "butter" by microwaving on high for 10 seconds. Combine with seasonings. Add the potato strips and seal the container. Shake vigorously until strips are evenly coated with "butter" and seasonings. Coat a large baking sheet with non-stick cooking spray and lay the potato strips onto the sheet, preferably all flat. Bake for 30 minutes, flipping halfway through.

While the fries are baking, season the ground turkey with salt, pepper, and other desired seasonings (like garlic salt or a poultry seasoning) and heat a small skillet on medium heat. Mold the turkey into a patty about 1/2-inch thick and 4 inches in diameter. When there are 10 minutes left on the fries, set the patty onto the heated skillet and cook through, about three minutes per side.

At this point, put the bun in a toaster oven and set to your liking. While the bun is toasting continue with the burger. Move the pan from the burner it is on to a new one, and turn the new burner to low heat. With a knife, puncture a small hole in the bottom of the patty and then place the cheese on top. If cheese is too large, tear off the corners and place them on top of the patty. When the cheese begins to adhere to the patty, gently press down with a spatula. Juice should "escape" from the puncture and pool underneath the patty. Making sure the cheese is stuck to the patty, briefly flip the patty so the cheese is on the bottom, coating the cheese with the juice, and then flip back over. Keep warm on low heat until bun is toasted, and then transfer the patty to the bun. Serve burger with ketchup and mustard.

Remove the fries from the oven, add to the plate, and serve with ketchup.

Calories:
Burger:
Turkey: 120
Ketchup: 20
Cheese: 60
Bun: 140
Mustard, seasonings: 0
TOTAL: 340 Calories

Fries:
Potato: 150
"Butter:" 45
Ketchup: 20
TOTAL: 215 Calories

Egg-white Omelette

2011-09-18T16:05:00.000-07:00

Ingredients:
-4 Egg whites
-1 Tbsp Skim milk
-1/2 Tsp Garlic and Herb seasoning
-Salt and pepper to taste
-1 Slice Extra thin Swiss cheese
-Vegetables of choice (meats also good--remember to add Calories)

Directions:
In a small bowl, combine egg whites, milk, and seasonings. Pam a nonstick omelette pan and heat on medium-low. Once hot, pour egg white mixture into pan. When edges begin to set, take a spatula and lift the edges slightly inward toward the middle of the pan. Tilt the pan toward the spatula and allow liquid to flow behind the spatula. Do this around the entire border of the pan. Once the egg whites begin to set, add the cheese and veggies. Once set, fold the omelette in half and enjoy.

Calories:
Egg whites: 60
Milk: 6
Cheese: 60
TOTAL: 126 Calories

Betsy's Chicken, mashed yams, and southern cinnamon apples

2011-09-08T18:12:00.000-07:00

Ingredients:
For Chicken:
-1 Boneless skinless chicken breast
-2 Slices extra thin Swiss cheese
-1/3 cup 98% Fat-free Campbell's cream of chicken soup
-1 Tbsp White wine
-1/4 cup Dry stuffing mix
-Salt and pepper to taste

For Yams (two servings):
-1 Large yam
-1 Tsp Cinnamon
-2 Tsp Splenda
-1/4 cup Skim milk

For Cinnamon apples:
-1 Firm apple, like Granny Smith
-1 Tbsp "I Can't Believe it's Not Butter" Light
-1 Tbsp Splenda
-1 Tbsp Sugar
-1 Tsp Cinnamon

Directions:
Preheat oven to 350 degrees F. In a small glass casserole that has been sprayed with non-stick cooking spray, lay chicken breast flat. Season with salt and pepper. Layer two slices of Swiss cheese on top of the breast. In a small separate bowl, combine the condensed soup and wine, with more salt and pepper. Pour the sauce over the cheese. Sprinkle the stuffing on top and cook in the oven for 45 minutes.

For the yams: while the chicken is in the oven, cut the yam into 1-inch chunks (toss the ends out) and cook them in boiling water until they are soft. Drain the yams and empty them into a medium bowl. Add milk and mash. Once soft, add the cinnamon and Splenda and stir. Add more seasonings to taste. Divide evenly into two ramekins and save one of them as leftovers.

Simultaneously while cooking the yams, prepare the cinnamon apples as done in this recipe.

For best timing, start the yams when there are 30 minutes left on the chicken, and the apples when there are 20 minutes left.

Plate and serve immediately.

Calories:
Betsy's Chicken:
Chicken: 200
Swiss cheese slices: 120
Condensed soup: 47
Wine: 10
Stuffing: 50
TOTAL: 427 Calories

Yams:
Large yam: 350
Milk: 23
TOTAL: 373/2=187 Calories

Southern Cinnamon Apples:
Apple: 80
"I Can't Believe it's Not Butter" Light: 45
Sugar: 45
Cinnamon/Splenda: 0
TOTAL: 170 Calories

General Tso's Chicken for Dieters

2011-09-07T19:24:00.000-07:00

Note: This recipe was inspired by a recipe online for General Tso's chicken, but with all of the low-calorie replacements in this recipe, it turned out to not taste much like General Tso's chicken. That being said, this is tasty, and much healthier than the real thing.

Ingredients:

-1 Boneless skinless chicken breast, cut into 1-inch chunks

-1 Tsp “I Can’t Believe it’s Not Butter” Light

-1/4 Tsp Sesame seeds

-1 Tsp Flour

-1 Tsp Sriracha

-1 Tbsp Rice vinegar

-1 Tbsp Sherry

-2 Tbsp Splenda

-1 ½ Tbsp Low-sodium soy sauce

-1/2 cup Vegetable stock, divided in half

-1 Tbsp Bread crumbs

-Salt and Pepper to taste
-1 cup Broccoli florets, steamed*

*I didn't have this around the house, so it's not pictured :(

Directions:

In a medium skillet, sautee the chicken in half of the vegetable stock over medium heat. Add salt and pepper to season.

While the chicken is cooking, combine and mix in a bowl the flour, sherry, vinegar, Splenda, soy sauce, Sriracha, and remaining stock. In a second medium skillet, melt the “I Can’t Believe it’s Not Butter” Light with the sesame seeds over medium-high heat. Add the mixture from the bowl, stir, and reduce heat to medium-low. Continue stirring until thickened, 1-2 minutes.

When the chicken is cooked, add it to the sauce along with the steamed broccoli and toss everything around to coat. Top with bread crumbs after plating.

For a more diverse meal, add ¼ cup (dry) of rice for only 100 more Calories.

Calories:

Chicken: 200

“Butter:” 15

Flour: 10

Sriracha: 5

Sherry: 23

Soy Sauce: 15

Vegetable stock: 4

Bread crumbs: 20

Sesame seeds, vinegar, Splenda, salt and pepper: 0

TOTAL: 292 Calories

Hearty chicken noodle soup

2011-09-06T22:26:00.000-07:00

Ingredients:

-1 Boneless skinless chicken breast

-1 Carton (32 oz) chicken broth

-1/4 of an onion

-2 Celery stalks

-2 Carrot sticks

-3/4 cup Whole grain rotini pasta

-1 clove garlic
-Garlic and herb seasoning

-Salt and pepper to taste

NOTE: This makes a TON of soup--technically four servings. Eat it all as a very filling meal (440 calories), or eat a quarter (110) to half (220) of it as a side.

Directions:

In a large (though not huge) pot, bring chicken broth to a low boil. Cover the pot with a lid, but leave a small window so it won't boil over. Once it is boiling, add salt and pepper and stir to incorporate. At the same time, in another (smaller) pot, bring enough water to boil to submerge the chicken breast. Season the chicken generously with garlic and herb seasoning, salt, and pepper. Once it is boiling, put the seasoned chicken in the pot, and also cover almost completely. Boil the chicken for 10-15 minutes (20 if not completely thawed), flipping it every 5.

While the chicken is boiling in the water, cut the onion into large slices, finely chop the garlic, and cut the carrots and celery into thick coin-sized discs. Add each to the broth as they are ready, and stir regularly. In a microwave-safe bowl, submerge the rotini in water so the water is just above the pasta, and microwave on high for six minutes, stirring after three (you can boil water and cook the pasta normally, but we're already boiling two things, and the microwave works just as well!). After six minutes, drain any extra water from the bowl and add the pasta to the broth.

When the chicken is cooked through, place it on a cutting board. Using two forks, shred the chicken: One fork will hold the chicken in place while the other stabs the chicken and pulls away, creating large shredded chunks of chicken. When the chicken is shredded, add it to the broth.

Once everything is added to the pot, lower the heat to medium-low, cover completely, and let simmer, stirring occasionally, for at least ten minutes before serving.

Calories:

Chicken: 200

Chicken broth: 40

Rotini: 200

TOTAL: 440 Calories

Breaded Chicken "Parmesan"

2011-09-06T20:07:00.000-07:00

Ingredients:

-1 Egg white

-1/6 cup Bread crumbs

-2 Tbsp Garlic and Herb or Italian seasoning

-1/2 cup Marinara sauce

-1 Boneless skinless chicken breast

-1 Slice extra thin Swiss cheese

-Salt and Pepper to taste

Directions:

Preheat oven to 350˚ F. Crack the egg white into a bowl, and mix the bread crumbs, seasoning, salt, and pepper on a plate. Coat the chicken breast in egg white. After it is generously coated in egg white, roll the chicken on the plate of bread crumbs. It may be easier to use 1/3 cup of bread crumbs to ensure that the breast is evenly coated; only about 1/6 cup will adhere. Place the breaded chicken breast on a small glass casserole dish that has been coated in non-stick cooking spray (or margarine). Bake chicken for 25 minutes.

Remove chicken from the oven and cover with marinara sauce. Top with the slice of cheese. Place the chicken back into the oven for 5 additional minutes. Serve immediately.

Calories:

1 Egg white: 15

1/6c Bread crumbs: 55

1 Chicken breast: 200

1 Extra thin slice Swiss cheese: 60

1/2c Marinara sauce: 80

Seasoning, salt, pepper: 0

TOTAL: 410 Calories

Yogurt with bananas, oranges, and southern cinnamon apples

2011-09-06T17:29:00.000-07:00

Ingredients:

-1/2 cup Nancy's low-fat vanilla yogurt

-1 Medium banana

-1 Navel orange

-1 Firm apple (like Granny Smith)

-1 Tbsp "I Can't Believe it's Not Butter" Light

-1 Tbsp Splenda

-1 Tbsp Sugar

-A pinch of cinnamon (about 1 tsp)

Directions:

Begin with the southern cinnamon apples. Cut the apple into 1-inch chunks. Over medium-high heat, melt the "I Can't Believe it's Not Butter" Light in a medium skillet. Add the apple chunks and stir to coat with the "butter." Sprinkle the Splenda, sugar, and cinnamon over the apples and cover the pan. Reduce the heat to medium-low to allow the syrup to form. Stir occasionally for 10-15 minutes.

When there are five minutes left on the apples, pour the yogurt into a ramekin or small bowl. Slice the banana into thin slices, and peel the orange and separate out the sections. Add the cinnamon apples when the apples are tender and the syrup is thick. If the syrup boils away, add a splash of water and stir before plating the apples.

Calories:

1/2 cup Fat-free vanilla yogurt: 110

1 Banana: 105

1 Orange: 70

Cinnamon apples: 170 (Apple: 80, Sugar: 45, "Butter:" 45, Splenda/Cinnamon: 0)

TOTAL: 455 Calories