Recipes Under 400

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

Lighter Buffalo Chicken Dip

 
Gina’s Weight Watcher Recipes

• 4 oz reduced fat cream cheese, softened
• 1 cup fat free sour cream (or plain nonfat yogurt/Greek yogurt)
• 1/2 cup Franks hot sauce (or whatever hot sauce you like)
• 1/2 cup crumbled blue cheese
• 1 tsp white wine vinegar
• 2 cups (2 breasts) cooked shredded chicken (yes, you can use vegan “chicken”)

1. Mix the first 5 ingredients together until smooth. 
2. Add the chicken and put this in the crock pot on low for 3-4 hours. 
3. Serve warm. Makes 5 1/2 cups.

Makes nine 1/2 cup servings at 108 Calories each

 Fat: 4.9g / Carbs: 5.4g (Fiber: 0g)/ Protein: 10.3 g

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 

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)

Salsa Chicken (Cooking Light)

• 1 pound skinless, boneless chicken breasts, cut into bite-sized pieces
• 2 teaspoons taco seasoning
• Cooking spray
• 2/3 cup bottled salsa
• 2/3 cup (about 2 1/2 ounces) shredded reduced-fat cheddar cheese
• 1  (4-ounce) can whole green chiles, drained and thinly sliced
• 1/4 cup fat-free sour cream
• 2 tablespoons sliced ripe olives

1. Preheat oven to 475°.
2. Combine chicken and seasoning in a medium bowl, tossing to coat.
3. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook for 4 minutes or until browned, stirring occasionally.
4. Arrange chicken in an 8-inch square baking dish coated with cooking spray; top with salsa, cheese, and chiles.
5. Bake at 475° for 8 minutes or until chicken is done and cheese is melted.
6. Top each serving with 1 tablespoon sour cream and 1 1/2 teaspoons olives.

Makes four servings, 207 Calories each (3.5g Fat, 33.4g Protein, 9.5g Carb [2.1g Fiber]).

*Options! Try your favorite fruit salsas with this as well!

Watch the sodium on your salsa and seasonings for this recipe!

Brazilian Grilled Flank Steak

Ingredients

Steak

• 6 cloves garlic, minced
• 1/2 small hot pepper, such as jalapeño or serrano, minced
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon kosher salt
• 2 pounds flank steak

Salsa

• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
• 4 medium tomatoes, chopped
• 1/2 cup chopped red onion
• 1/2 small hot chile, such as jalapeño or serrano, minced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons red-wine vinegar
• 1/4 teaspoon kosher salt

Directions

1. Preheat grill to high (see Broiling Variation).

2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.

3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.

4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.

Tip: Broiling variation:
Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.

Makes 8 servings, 215 Calories each.

German Bierocks (hamburger and cabbage rolls)

FILLING INGREDIENTS

• 1 5/8 cups cabbage, cut fine
• 1/4 cup onion, cut fine
• 7/8 tablespoon olive oil
• 1/2 lb hamburger
• 1/2 to taste salt and pepper
• 1/2 to taste cayenne pepper (optional)

DOUGH INGREDIENTS

• 1 3/4 cups all-purpose flour
• 1/2 package active dry yeast
• 1/2 cup milk
• 1/4 cup sugar
• 1/4 cup butter
• 1/2 teaspoon salt
• 1 egg

FILLING:

1. In a large frying pan, cook the cabbage and onion together until the cabbage is completely softened and golden. (This process can be hastened by adding a half-cup of water (or so) and covering the pan, but eventually cook all the liquid off before proceeding.)
2. In a separate pan, brown the hamburger and season with salt, pepper, and cayenne, if desired.
3. Mix the cabbage/onion with the hamburger thoroughly.

DOUGH:

1. In a large mixing bowl combine 2 cups of the flour and the yeast.
2. In a saucepan heat milk, sugar, butter and salt just till warm (115-120 degrees F) and butter is almost melted; stir constantly.
3. Add to flour mixture; add eggs.
4. Beat at low speed for 1/2 minute, then three minutes at high speed.
5. Stir in as much remaining flour as you can mix in with a spoon.
6. Turn out onto a floured surface.
7. Knead in enough remaining flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape into a ball, and place in a greased bowl; turn once.
8. Cover and let rise in a warm place till doubled in size (about 1 hour).
9. Punch down and cover; let rest 10 minutes before proceeding.
   

ASSEMBLY:

Makes seven rolls, 290 Calories each.

Chickpea Burgers

• 1 carrot (medium size grated)
• 1 garlic clove
• 1 (19 ounce) can chickpeas
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander
• salt & pepper
• 1 large egg (or two egg whites)
• 2 tablespoons plain flour
• oil (just enough for cooking; oil spray is fine)

1. Peel the carrots, grate them coarsely and set them aside. Peel and roughly chop the garlic.
2. Drain and rinse the chickpeas and put them into a food processor with the garlic, ground spices, salt and pepper.
3. Slightly process to obtain a rough paste then add the carrot, egg, and flour and process briefly until evenly mixed but slightly rough.
4. Heat the oil in a frying pan and divide the mixture into 8.
5. Fry in batches for 2-3 minutes on each side, until golden, then drain on kitchen paper.

Makes eight burgers, 128 Calories each.

*For vegans, combine 1 tablespoon ground flax with 2 tablespoons boiling water (make this separately first, please) to replace the egg (or whatever egg replacement you have — it’s the binding agent here).

I broke mine moving it onto a napkin, but it’s still delish. I didn’t have ground coriander, so I added some taco seasoning and hot sauce to the mix. My roommate likes them too, and he’s a meat and potatoes kind of guy.

Fabulous Feta and Spinach Stuffed Chicken Breast

• Cooking spray
• 4 Garlic cloves, Minced and Divided
• 1/2 Teaspoon Salt, divided
• 1/4 Teaspoon Black pepper, divided
• 5 Sun-dried Tomatoes, packed without oil, diced
• 1 (10-ounce) Package frozen chopped spinach, thawed, drained, and squeezed dry
• 1/4 Cup Fat-Free Feta cheese
• 3 Tablespoons Fat-Free cream cheese
• 1/2 Teaspoon Grated lemon rind
• 4 Boneless, Skinless Chicken Breast (1 Lb.)
• 2 Tbsp. Lemon juice
• 2 Tsp. Dijon mustard
• 1/4 Tsp. Dried Oregano

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates.
2. Remove from heat; stir in cheeses and rind.
3. Cut a horizontal slit through thickest portion of each chicken breast to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over chicken.
4. Arrange chicken on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan.
5. Combine remaining 2 garlic cloves, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over chicken. Broil 6 minutes; turn chicken breasts.
6. Brush remaining mixture over meat; broil 2 minutes or until done.
7. Serve, and enjoy!

Four servings, 150 Calories each

Beets and Sweets

Ingredients:

• 2-3 beets, cooked and sliced in 1/4 inch slices
• 1 med sweet potato, cooked and sliced in 1/4 inch slices
• 50 grams fried onions
• 2 tbs. plain tofu, crumbled
• 2 tbs. plain soy yogurt
• 1 tsp. horseradish
• pinch salt
• 1 tsp. ginger syrup (or other sweetener plus a dash of ginger powder)

Directions:

1. Blend the soy yogurt, tofu and spices together to make a thick sauce or spread.
2. Arrange the slices of beets and yams artfully on a platter.
3. Place a dollop of tofu spread on top of each slice.
4. Sprinkle a few onion bits on top of the spread.

Makes two servings, 112 Calories each.

Barbecue Tempeh

Ingredients:

• 1 package tempeh (you could also use tofu)

for the bar-b-cue sauce

• 1/2 cup ketchup
• 1 small onion, chopped
• 1 can small tomato paste
• 1 tbs. oil
• 1/4 teaspoon cayenne pepper
• 4 tbs. vinegar
• 2 tbs. brown sugar or corn syrup
• salt and pepper to taste
• Tabasco(optional)

Directions:

Slice the tempeh into bite sized pieces and saute in a frying pan with 1 tbs. oil.

For the sauce

1. In a small pan, heat the oil and saute the onion.
2. Add the ketchup, vinegar, cayenne, brown sugar salt and pepper.
3. Simmer until well blended.
4. When the barbcue sauce is ready, pour over the sauteed tempeh.

Makes two servings, 240 Calories each. Low carbers should stay away from this one.

Asparagus Salad with Tofu Pieces

Ingredients:

• 150 grams tofu, cut in small squares
• 2 Tbs. oil
• 250 grams asparagus
• 150 grams frozen peas, thawed
• a few lettuce leaves, shredded
• 1/4 cup soy yogurt
• 1 Tbs. Italian salad seasonings
• lemon juice
• pinch of paprika powder
• strawberries as garnish
• lemon verbina or chervil as optional garnish

Directions:

1. Press the tofu on a paper towel to absorb as much liquid as possible.
2. Cut the tofu into small squares and saute in the oil until each side is crispy and golden.
3. Remove from the oil and drain.
4. Thaw the peas.
5. Clean the asparagus and cook al dente.
6. Make a salad sauce from the soy yogurt, Italian seasonings and lemon juice.
7. Cut the lettuce leaves in very fine shreds.
8. Place a portion of the lettuce in the bottom of the serving dish or glass.
9. Sprinkle a handful of peas over the lettuce.
10. Give each salad 4 or 5 pieces of tofu.
11. Slice the asparagus into bite sized pieces and add to the salad.
12. Drizzle a bit of the dressing over the salad.
13. Top with a strawberry and either a twig of lemon verbena or chervil.

Makes four servings, 140 Calories each. 7 net carbs.