Recipes Under 400

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

Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Three servings, 178 calories each

 7.6g total fat, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein

White Bean Salad with Za’atar

Serve this unusual salad over leafy greens, as a stuffing for pita bread, or as a dip for pitas or crackers.

• 1 medium red bell pepper, chopped
• 2 ribs celery, minced
• 1 kohlrabi, peeled and diced small (or other crunchy vegetable, see note)
• 4 green onions, sliced
• 1/2 cup minced parsley
• 2 16-ounce cans great northern beans, rinsed well and drained
• 1/2 package lite silken tofu (about 6 ounces)
• 1 to 2 cloves garlic
• 1 teaspoon tahini (optional)
• 3 to 4 teaspoons za’tar (or 2 tsp. sumac, 1 1/2 tsp. thyme, 1 tsp. sesame seeds)
• 1 teaspoon smoked paprika
• 1/8 teaspoon white pepper
• juice of 1/2 to 1 lemon
• salt to taste

Instructions

1. Place the bell pepper, celery, kohlrabi, green onions, parsley, and all but 1/2 cup of the beans into a large serving bowl.
2. Place the remaining ingredients, including the reserved beans and juice of half a lemon, into a food processor, and blend until smooth. Add this dressing to the bowl and stir well to coat. Refrigerate until well chilled, at least an hour, but better the next day. Check seasonings and add more salt, lemon juice, and za’tar to taste. Serve sprinkled with additional parsley or za’tar.

Notes

You can use about a cup of any crunch-providing vegetable or fruit instead of the kohlrabi. Water chestnuts or jicama would provide a neutral flavor while Asian pears or apples would contribute a hint of sweetness.

Makes six servings, 215 calories each

1.7g total fat, 56.7mg sodium, 37.6g carbohydrates (9.7g fiber, 2.4g sugar), 14.5g protein

Honey Baked Lentils

Lentils aren’t terribly photogenic, but they’re lovely none the less.

• 2 1/3 cups lentils (1 lb)
• 1 small bay leaf
• 5 cups water
• 2 teaspoons salt
• 1 teaspoon dry mustard
• 1/4 teaspoon ground ginger
• 1 cup water
• 1 tablespoon soy sauce
• 1/2 cup chopped onion
• 1/3 cup honey

Directions:

1. In a dutch oven or saucepan combine lentils, bay leaf, 5 cups water and salt. Bring to a boil.
2. Cover, reduce heat, and simmer for 30 minutes.
3. Preheat oven to 350 degrees F.
4. In a bowl combine dry mustard, ginger, soy sauce, onions and 1 cup water and add to lentils (fish that bay leaf out before adding though!).
5. Pour honey on top and cover tightly. Bake for 1 hour.

Serve with rice, naan, pita, or alone!

Makes eight servings, 250 Calories each.

Fat .8g / sodium 716.7mg / Carb 46.4g (fiber 17.3g sugar 13.2g) / Protein 14.9 g

Low Fat Creamy Mushroom Soup
Gina’s Weight Watcher Recipes

• 3 tbsp flour
• 4 cups water
• 2 chicken bullion cubes
• 5 oz shitake mushrooms, sliced
• 8 oz baby bella, sliced
• 1 celery stalk
• 1 tbsp light butter (optional)

1. Place cold water and flour in a blender and blend until smooth, pour into a medium pot and set heat to medium. 
2. Add celery, mushrooms, chicken bullion and butter and bring to a boil. 
3. Cover and simmer until vegetables are soft, about 20 minutes.
4. Remove celery and a cup of soup, then run that through the blender, then return back to the pot. (so you are blending a single cup of what you’ve cooked to give you a creamier texture)

Makes five 1 1/4 cup servings, 50 Calories each

 Fat: 1.8 g • Carb: 6.6 g • Fiber: 1.1 g • Protein: 3.2 g 

Vegan Moroccan Soup #2

Ingredients

• 1 large onion, chopped
• 1 tablespoon olive oil
• 2 teaspoons ground cinnamon
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground allspice
• 1/4 teaspoon salt
• 3 cups water
• 1 small butternut squash, peeled and cubed
• 2 medium potatoes, peeled and cubed
• 4 medium carrots, sliced
• 3 plum tomatoes, chopped
• 2 small zucchini, cut into 1-inch pieces
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

1. In a Dutch oven, saute onion in oil until tender. Add spices and salt; cook 1 minute longer.
2. Stir in the water, squash, potatoes, carrots and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until potatoes and squash are almost tender.
3. Add zucchini and chickpeas; return to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until vegetables are tender.

Makes eight servings (three quarts) at 1 and 1/2 cups each. 172 Calories.

  3g fat / 174mg sodium / 34g carbohydrate / 8g fiber / 5g protein

Vegan Party Paella! 

• 2 cups finely chopped fresh green beans
• 1 cup peas (frozen or canned is fine)
• 1 1/2 cups chopped onion
• 4 cloves garlic, minced
• 4 teaspoons olive oil or vegetable oil
• 4 cups vegetable broth (chicken broth if you are not vegan)
• 2 cups chopped tomatoes
• 2 cups long grain rice
• 1 teaspoon paprika
• 1 teaspoon ground turmeric
• 1 package (8 oz.) vegan chicken strips (such as Morningstar Farms)

1. In 12-inch nonstick skillet cook and stir green beans, onion and garlic in hot oil over medium-high heat about 5 minutes or until tender.
2. Carefully stir in broth, tomatoes, rice, paprika and turmeric. Bring to boiling. Reduce heat. 
3. Simmer, covered, about 18 minutes or until rice is tender and liquid is nearly absorbed. 
4. Stir in “chicken” strips. Cook, covered, over medium-low heat for 2 to 3 minutes or until heated through. Serve immediately.

Makes eight 1.5 cup servings at 260 Calories each.

3.5G Fat / 46g Carbs (3g fiber, 5g sugar) / 11g protien / 700mg sodium

via food.com (I believe…)

Vegetarian Chicken “Baseballs”

• 1 tablespoon olive oil
• 1/2 cup chopped onions
• 1/2 cup chopped celery
• 1/2 cup shredded carrots 
• 1 package vegan “chicken strips” (such as Morning Star Farms or Boca) 
• 6 ounces light cream cheese
• 6 tablespoons butter
• 1 teaspoon minced fresh rosemary or 1/2 teaspoon dried
• 1/2 teaspoon minced fresh sage or 1/4 teaspoon dried
• 1/2 teaspoon minced fresh thyme or 1/4 teaspoon dried
• 1/2 teaspoon black pepper
• 1/2 cup dried cherries (optional)
• 1 cup Italian cheese crumbles
• 2 packages low fat refrigerated crescent roll dough
• 2 tablespoons butter, melted 
• 1/3 cup corn flakes, smashed into crumbs

1. Heat oil in large skillet over medium-high heat.
2. Add onions, celery, carrots and chicken strips. Sauté 5 minutes or until heated through.
3. Place cream cheese and butter in large, microwave safe bowl. Heat at medium power until very soft, approximately 1 1/2 minutes.
4. Add vegetable mixture, rosemary, sage, thyme, pepper, dried cherries and cheese crumbles to bowl. Mix well.
5.  Open both crescent dough packages and divide each package into 8 squares. 
6. Place each square on baking sheet. Press lightly along perforations to assure dough stays together
7. Place 1/3 cup chicken mixture into the middle of each square. 
8. Gather the corners of the dough at the top to form a “bundle”. Twist ends together and press edges together to seal.
9. Brush melted butter over each bundle.
10. Sprinkle each with 1 teaspoon corn flakes crumbs.
11. Bake at 350°F approximately 20 minutes or until browned.

Makes 16 servings. Each “baseball” is 220 Calories each.

14g fat (8 saturated) / 16g Carbs (3g sugar) / 9g protein 

Vegan Morrocan Stew

• 2 medium green or red bell peppers, chopped (about 2 cups)
• 1/2 medium eggplant, cut into 1-inch cubes (about 2 1/2 cups)
• 1/2 large onion, chopped (about 1 cup)
• 3 cloves garlic, minced
• 1 tablespoon vegetable oil
• 2 cups vegetable broth
• 1 large tomato, chopped (about 2 cups)
• 1 large potato, peeled and cut into 3/4-inch pieces (about 1 1/2 cups)
• 1 medium zucchini, sliced 1/4 inch thick (about 1 cup)
• 1/3 cup golden raisins or raisins
• 1/4 cup pitted black olives, sliced
• 2 teaspoons dried oregano leaves
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1 package (8 oz.) of vegan chicken strips (like from Morningstar Farms, though Publix now makes their own generic brand!)

1. In colander rinse eggplant under cold running water. Drain thoroughly.

2. In nonstick Dutch oven cook peppers, onion and garlic in vegetable oil over medium heat about 3 minutes or until tender, stirring frequently. Stir in eggplant, broth, tomato, potato, zucchini, raisins, olives, oregano, curry powder and turmeric. Bring to boiling. Reduce heat. Simmer, covered, about 25 minutes or until vegetables are tender.

3. Stir in “chicken” strips. Cook, covered, about 4 minutes or until heated through

Makes four two-cup servings at 290 Calories each.

Fat 7g / Carbs 42g / Sugars 21g / Fiber 8g / Protein 19g / Sodium 1020g

Ground Turkey with Potatoes and Spring Peas

Gina’s Weight Watcher Recipes

Ingredients:

• 1 medium tomato
• 3 cloves garlic
• 1/4 cup fresh cilantro
• 20 oz 93% lean ground turkey
• 4 medium scallions, chopped
• 1 cup fresh peas
• 1 potato, peeled and diced into 1 inch cubes
• 8 oz can tomato sauce
• 3/4 cup water
• 1/2 tsp cumin, or to taste
• salt, to taste
• 1 bay leaf

1. In a mini food processor or you can chop by hand finely chop tomato, garlic and cilantro. 
2. In a large skillet, brown turkey and season with salt and cumin to taste.
3. When meat is browned and cooked through add scallions, chopped tomato mixture, peas, potato, tomato sauce, water, cumin, salt and bay leaf
4. Cover and simmer over medium-low heat until potatoes are cooked through, about 25 minutes stirring occasionally. Add more water if needed. Remove bay leaf. Best over rice or other grain.

Makes five one-cup servings, 209 Calories each.
Fat: 6.9 g • Carb: 17.3 g • Fiber: 3.5 g • Protein: 21 g • Sugar: 1.4 • Sodium: 331.4(without salt)

Vegetarian Meat Loaf

• 12 ounces MorningStar Farms Recipe Crumbles
• 1/2 cup refrigerated egg substitute (2 eggs, or five egg whites)
• 1 tablespoon dried parsley flakes
• 1 teaspoon Italian seasoning
• 1/2 cup fine dry bread crumbs
• 1 cup finely chopped onions
• 1/2 cup finely chopped celery
• 1 teaspoon vegetable oil
• 1/2 cup ketchup

1.  In mixing bowl, combine MSF crumbles, egg substitute, parsley, Italian seasoning and bread crumbs.
2. In small saucepan cook onions and celery in oil until tender. Add to Crumbles mixture, mixing until thoroughly combined. Press into 8 x 4 x 2-inch loaf pan generously coated with cooking spray.
3. Bake at 350° F for 45 minutes. Spread ketchup over loaf. Bake at 350°F about 15 minutes more or until set.

Makes eight servings at 130 Calories per slice

3g fat / 15g carbs (6 sugar, 3 fiber) / 11g Protein / 470mg sodium

Via MorningStar Farms’ website

(via spoonfulofglass-deactivated2011)

Grilled Eggplant Rolls with Mint and Garlic Dressing

• 2 large eggplants
• 3 tablespoons olive oil
• 1 teaspoon sea salt

dressing

• 2 garlic cloves
• 2 tablespoons red wine vinegar
• 2 tablespoons extra virgin olive oil
• 1 cup mint leaf (loosely packed)

Extra* I tried this and added crumbled feta cheese in the middle before rolling, though you may like mozzarella or tomato sauce as well

Mushroom Stuffed Eggplant

• 1 large eggplant
• 1/2 cup chopped onion
• 1 tablespoon chopped parsley
• 1/2 teaspoon salt
• 1 teaspoon oregano
• 3 garlic cloves, minced
• 2 cups sliced mushrooms or 2 cups coarsely chopped mushrooms
• 1 tablespoon butter, softened
• 1/2 cup grated parmesan cheese
• 1 cup soft breadcrumbs, DIVIDED
• 1 tablespoon butter, melted

Preheat oven to 375°F.

1. Halve the eggplant lengthwise. With a serrated spoon or a knife, scoop out pulp of eggplant, leaving about a 1/2” shell. Preheat oven to 375°F.
2. Place shells on a lightly sprayed cookie sheet and bake in oven for about 10-12 minutes.
3. While eggplant shells are in oven, finely chop the eggplant pulp.
4. In a pan, over medium heat, melt butter. Add eggplant pulp, onion, parsley, salt, oregano, garlic and mushrooms. Cover and sauté, stirring occasionally, until eggplant pulp and mushroom are tender — about 10 minutes or so.
5. Stir in parmesan cheese and HALF of the breadcrumbs.
6. Turn oven down to 350°F Remove eggplant shells.
7. Spoon mixture into eggplant shells.
8. Mix remaining half of breadcrumbs with melted butter. Sprinkle over filled eggplant.
9. Place filled eggplant shells back in the oven bake at 350°F for 20-25 minutes.

Vegan Chili-Stuffed Peppers

If you don’t want to go to the trouble of stuffing peppers, this chili makes a delicious filling for tortillas or pita.

Ingredients

• 1 medium onion, chopped fine
• 1 large portabello mushroom, diced
• 1 jalapeño pepper, minced (or more to taste)
• 1 16-ounce can black beans, drained and rinsed well (or 1 1/2 cups cooked black beans)
• 1 1/2 cup corn kernels, fresh or frozen
• 1 15-ounce can can fire-roasted tomatoes
• 1 teaspoon smoked paprika
• 1 1/2 teaspoon chili powder* (or more, to taste)
• 1 teaspoon salt
• 5 red bell peppers
• 2 green onions, thinly sliced

Instructions

1. Heat a large non-stick skillet or saucepan. Add the onion and cook, stirring often until it softens, about 4 minutes. (Add a splash of water as necessary to prevent sticking.) Add the mushrooms and jalapeno and continue to cook until mushrooms soften.
2. Add black beans, corn, tomatoes, and seasonings. Cook for a few more minutes to allow most of the tomato liquid to cook off.
3. Preheat oven to 400F.
4. While the chili is cooking, prepare the peppers by cutting them in half through the stem end, removing the seeds and membranes, and rinsing the insides to make sure all the seeds are out. Check to see if they will stand upright, and if not, peel a strip off of the back side. Oil a baking dish big enough for the peppers (or line it with parchment paper). Fill each pepper half with the chili and place it in the baking dish. Bake until peppers are tender, about 40 minutes.
5. Sprinkle each pepper with sliced green onions and serve hot.

*Note: Penzey’s Chili 9000 is used here, a chili powder that contains cumin, oregano, and other spices as well as chiles. Depending on the spiciness and flavor of your chili powder, you may need to add more or less.

Five servings of 2 pepper halves each, 190 calories

1.2g total fat, 820.1mg sodium, 38.3g carbohydrates, 11.7g fiber, 9.4g sugar, 10.3g protein