Recipes Under 400

Hash Brown Egg White Nests 

•  olive oil spray
• 1/2 cup minced onion
• 1 cup shredded potatoes, Simply Potatoes
• dash of garlic powder
• salt and pepper to taste
• 1 cup egg whites or egg beaters, beaten
• 2 tbsp diced onions
• 1/4 cup diced bell peppers
• 0.8 oz reduced fat swiss, chopped
• 1 oz turkey ham, diced
• dash of garlic powder
• salt and pepper to taste

1. Preheat oven to 375°. Lightly spray a muffin tin with oil spray. 
2. Combine potatoes, 1/2 cup onion, garlic powder, salt and pepper. 
4. Fill each muffin tin with 1/4 cup of potatoes and press along the side of the tin so that it forms a nest. 
5. Bake 35 minutes or until golden brown and edges are crispy.
6. While nests are baking, combine the egg whites with remaining ingredients in a medium bowl.  
7. Remove nests from the oven when golden brown.
8. Fill each cup with about 3 tbsp of egg mixture. Return to the oven and bake an additional 17-20 minutes or until eggs are fully cooked.

Makes three servings of two “muffins” each.  134 Calories per serving.

 Fat: 1.8g / Carb: 15.3g (Fiber: 1.8g/ sugar .6g)/ Protein: 13.2 g 

If you have any trouble following the directions, I encourage you to check out the original page, which has more pictures.

eattonguyen:

Who needs ice cream when you can have frozen bananas? My family enjoyed these delicious treats for desserts!

• 2 bananas
• Fage Total 0% Greek Yogurt
• crushed almonds
• cinnamon

1. Line a tray with parchment paper.
2. Mix the Greek yogurt and cinnamon together.
3. Peel the bananas.
4. Cut off an end off from each banana, then insert the popsicle sticks.
5. Coat the bananas in Greek yogurt and almonds.
6. Lay the bananas on the parchment paper and freeze for 45-55 minutes. The bananas will be creamy and firm, but not completely frozen.

dontdiefordiets:

Spicy Pumpkin Dip

• 8 ounces reduced-fat cream cheese, softened
• 1/2 cup canned pumpkin
• 2 tablespoons taco seasoning mix 
• 1/8 teaspoon garlic powder
• 1/2 cup chopped bell pepper, any color
• 1 ounce chopped olive (optional)

1. Beat together the first four ingredients.
2. Stir in the bell pepper and olives.
3. Chill until serving!

Makes 15 servings, 42 Calories each

 Fat 2.6g /Carbohydrate 1.9g (Fiber .3g, Sugars .4g)/ Protein 1.7g

(via spoonfulofglass-deactivated2011)

Pumpkin Roll

• 3 eggs
• 1 cup sweetener
• 2/3 cup pumpkin
• 3/4 cup flour
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 teaspoon cinnamon

Filling

• 8 ounces low fat cream cheese (non-fat does not taste as good, trust me)
• 2 tablespoons light margarine (such as Parkay’s)
• 1 teaspoon vanilla
• 1/2 cup sweetener

1. Line 10x15 inch jellyroll pan with waxed paper and grease. Preheat oven to 375°F.
2. In a large bowl, beat eggs and sweetener with an electric mixer on high speed for five minutes. Gradually mix in pumpkin. Combine the flour, baking soda, salt, and cinnamon; stir into the pumpkin mixture.
3. Spread batter evenly into the prepared pan. Bake at 375°F for 15 minutes.
4. After you take it out of the oven, flip onto a CLEAN dish towel. Remove the waxed paper and roll up like a jellyroll in the dish towel.
5. Refrigerate for 1 hour or put in freezer for 15 minutes. Unroll; spread filling on roll and roll again without the towel.
6. Place in container or Reynolds Wrap. Refrigerate or you may freeze for up to 4 months.

Makes 16 servings, 80 Calories each.

Fat 4.2g/ Carb 6g (Fiber .3g, sugar .2g) / Protein 3.3g

You may find that you need practice to make the roll stay together, but in the end the taste isn’t effected, I promise.

Another pumpkin coffee

• 1 cup unsweetened almond mil
• 2 tablespoons pumpkin puree
• 2 teaspoons cocoa powder
• 3 dashes pumpkin pie spice (a few shakes)
• Sweetener to taste

STOVETOP: Whisk all the ingredients together and heat gently.

MICROWAVE: Put the pumpkin, cocoa powder, and spice in the bottom of the standard size mug first, mix together well. Pour on the milk until almost full then mix together, nuke it until hot. (Double recipe if using an extra tall or wide mug.).

50 Calories for entire recipe

Instant Gingerbread Coffee

• 1 -2 teaspoon instant coffee granules
• 1/4 teaspoon pumpkin pie spice (see here for mixture)
• 1 teaspoon molasses (be very careful with this, add it last, and start with even less; molasses sticks out and tastes horrible to me, so test it out)
• 1 cup water

1. Mix coffee granules and pumpkin pie spice in a mug.
2. Bring water to a boil, poor into mug, add molasses.
3. Stir and enjoy!

Makes one serving for 25 Calories 

Fat 0g / Carbs 6g (fiber 0, Sugars 3.7g)/ Protein .2 g

Dark Chocolate Banana Almond Smoothie

• 1 medium ripe banana (a little brown)
• 3/4 cup Unsweetened almond milk
• 1 tbsp (5g) dark cocoa powder
• 1/2 oz (14g) of cocoa roasted almonds (most of the fat is from these, so good fat!)
• About 10 ice cubes

Put all the ingredients in the blender except the ice cubes. Blend until smooth. Add the ice cubes (start with six and add as needed), blend again.

Another option is to replace the almonds with protein powder, though you won’t get that almond flavor.

Makes one serving for 250 Calories.

Fat 20g/ Carbs 29g (Fiber 7g, Sugar 20g), Protein 6g

Dark Chocolate Banana Almond Smoothie

• 1 medium ripe banana (a little brown)
• 3/4 cup Unsweetened almond milk
• 1 tbsp (5g) dark cocoa powder
• 1/2 oz (14g) of cocoa roasted almonds (most of the fat is from these, so good fat!)
• About 10 ice cubes

Put all the ingredients in the blender except the ice cubes. Blend until smooth. Add the ice cubes (start with six and add as needed), blend again.

Another option is to replace the almonds with protein powder, though you won’t get that almond flavor.

Makes one serving for 250 Calories.

Fat 20g/ Carbs 29g (Fiber 7g, Sugar 20g), Protein 6g

Mixed Vegetable soup

• 1/2 sweet onion
• 2 carrots chopped
• 1/2 medium zucchini chopped
• 1/2 medium yellow squash chopped
• 1/2 large red pepper chopped
• 2 cups of your favorite broth or stock (a can would work)
• 1 15oz can undrained Cannellini beans (white beans)
• 1/2 tbsp lemon juice
• 1 tsp dried cumin
• 1/2 tsp ground ginger
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary

1. Spray a medium sized pot with some non-stick cooking spray and heat over medium-high. Add the onion and carrots and cook until they start browning
2. Add the remaining vegetables and sauté for a few minutes until they soften just a little.
3. Add the broth, beans with liquid, lemon juice, and spices and bring to a boil.
4. Shut off heat and serve!

Makes five one-cup servings, 100 Calories each.

Fat 1g/ Carbs 19g (Fiber 4g, sugar 4g)/ Protein 6g

Shrimp Cocktail

• 1 1/2 lbs medium shrimp, peeled and deveined
• 2 cups fat-free chicken broth
• 1 sprig fresh oregano
• 5 tablespoons fresh lime juice, divided
• 1 cup ice
• 2 teaspoons hot sauce
• 1 cup tomato juice
• 1 cup tomato, seeded and chopped
• 1 cup onion, diced
• 1 cup English cucumber, peeled and chopped
• 1/4 teaspoon salt
• 1/2 teaspoon black pepper
• 3/4 cup avocado, peeled and diced
• 1 tablespoon fresh cilantro, chopped
• 6 lime wedges, for garnish

1. In a large saucepan, combine the broth, oregano and 1 tablespoon lime juice; bring to a simmer.
2. Cook for about 5 minutes and discard the oregano.
3. Add the shrimp to the pan; cook for about 3 minutes (or until done).
4. Transfer the shrimp mixture to a large bowl.
5. Stir in the tomato juice, ice and hot sauce. Let stand for 1 minute or until the ice melts.
6. Stir in the remaining 1/4 cup lime juice, tomato, onion, cucumber, salt and pepper.
7. Let cool, cover and chill.
8. When ready to serve, stir in the cilantro.
9. Divide the shrimp mixture evenly among 6 bowls; top with diced avocado.
10.  Garnish with lime wedges.

Makes six servings, 196 Caloiries each. 

fat 5.3g/ carbs 11.2g (fiber 2.5g)/ Protein: 26.1g