Recipes Under 400

Korean-Style Cucumber and Edamame Salad

I used young cucumbers that had very small seeds. If you’re using larger cukes with tough seeds, use 3 cucumbers and remove the seeds before slicing.

• 2 medium cucumbers (about 16 ounces) peeled, quartered lengthwise, and cut into 1/4-inch slices
• 1 medium onion, quartered and sliced
• 1 teaspoon Kosher flake salt
• 1 cup shelled edamame, prepared (boiled in salted water for 5 minutes)
• 1 tablespoon sesame seeds
• 3 tablespoons lemon juice, freshly squeezed
• 1/4-1/2 teaspoon cayenne pepper, or to taste
• 1/2 tsp sesame oil

1. Put the cucumber and onion slices into a mixing bowl and toss with salt. Allow to stand at room temperature for about an hour to draw out some of their moisture. Drain well in a colander. (If you’re avoiding salt, you can also rinse with cold water and allow to drain completely.)
2. While the cucumbers are sweating, toast the sesame seeds. Place them in a dry skillet over medium-high heat and stir until they begin to brown. (Alternately, place on a baking sheet in a toaster oven and toast until light brown; watch carefully because they burn easily.) Once they are toasted, crush lightly with a mortar and pestle.
3. Put the cucumber and onion back into the mixing bowl and add all remaining ingredients, including sesame seeds. Refrigerate to allow flavors to blend. Serve chilled or at room temperature.

Makes four servings (about half a cup each), 95 Calories each.

Fat 3.95g / Carb 10.g (Fiber 3.7g, sugar 4g) / Protein 5.7g / sodium 588mg 

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

Ridiculously Easy Southwestern Coleslaw

• 1/2 medium cabbage
• 2 carrots
• 1-2 hot chile peppers, thinly sliced or chopped
• 5-6 tablespoons salsa verde
• 1 1/2 tablespoons lime juice
• 2 tablespoons vegan mayo or lite silken tofu
• 1/2 teaspoon agave nectar (or other sweetener)
• 1/4 teaspoon cumin
• salt to taste

Instructions

1. Remove and discard the core of the cabbage, and cut cabbage in half. Use a food processor fitted with a shredding disk to shred the cabbage and carrots. Place in a serving bowl along with the sliced chile pepper.
2. Whisk all remaining ingredients together until smooth. (If you’re using silken tofu, you may need to blend it in a small blender or food processor.) Add the dressing to the cabbage and mix well. Add salt to taste. Cover and allow to marinate in the refrigerator for at least an hour. Check seasonings before serving and add more salsa, lime juice, cumin, or salt if necessary.

Makes six servings, 25 Calories each (using lite silken tofu)

1g total fat, 151.3mg sodium,  5.1g carbohydrates, 1.1g fiber, 2.5g sugar, 1.4g protein, 

Kale Mallung (Sri Lankan Kale and Coconut)

Mallung is a dry dish, so resist the temptation to add too much water. 

Ingredients

• 1 medium red onion, chopped
• 1 to 2 hot chile peppers, seeded and chopped
• 12 ounces kale, stems removed and leaves thinly sliced
• 1/4 teaspoon ground cumin
• generous grating of black pepper
• 1/2 cup shredded coconut, fresh or frozen
• 1 to 2 tablespoons lime juice
• salt to taste

Instructions

1. Heat a large, deep, non-stick skillet. Add the onions and peppers, and cook, stirring often, until onions soften and turn pink. Add water by the tablespoon if needed to prevent sticking.
2. Add the kale and a splash (about 1/4 cup) of water, along with the cumin and pepper. Cover and cook, stirring every minute or so, until kale is wilted but still bright green, about 4 to 5 minutes. Add the coconut and 1 tablespoon lime juice and leave on the heat just long enough to heat through. Check the seasoning and add more lime juice if needed and salt to taste. Serve hot or cold.

Makes four servings, 94 calories each

4.1g total fat, 40.5mg sodium, 13.9g carbohydrates, 3.3g fiber, 1.3g sugar, 3.7g protein, 

Sautéed Brussels Sprouts
Gina’s Weight Watcher Recipes

• 1 lb brussels sprouts (outer leaves removed and washed)
• 1 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 shallot, minced
• kosher salt and fresh ground pepper

Finely shred the brussels sprouts after thoroughly washing. In a sauté pan, heat olive oil. Add shallots and sauté about 2 minutes, add garlic and saute until golden. Addbrussels sprouts, salt and pepper and sauté on medium-low for about 4-5 minutes.

Makes four 1/2 cup servings, 85 Calories each

Fat: 3.7 g • Carbs: 11.9 • Fiber: 4.3 • Protein: 4.1 g 

Eggplant Bruschetta

• 1 medium eggplant, cut into 1/4-inch slices
• 1/2 teaspoon salt
• 3 medium tomatoes, seeded and chopped
• 2 tablespoons fresh basil, minced
• 1 cup mozzarella cheese, shredded
• 2 tablespoons parmesan cheese, shredded

1. Place eggplant slices in a colander over a plate; sprinkle with salt and gently toss. Let stand 30 minutes before rinsing and draining well.
   
2. Coat each side with nonstick cooking spray and place on broiling pan.
3. Top eggplant with tomatoes, basil and cheeses and place in oven with broiler on
4. Broil until eggplant is tender and cheese is golden and bubbly (you HAVE to watch this)
   
   

Personally, I like using my toaster oven for this, since I can see into it better.

Makes four servings, 145 Calories each. (Use your judgement in splitting the eggplant into quarters.)

Warm Spinach Stuffed Mushrooms

Ingredients:

• 2 portobello mushrooms
• 100 grams fresh spinach, washed
• 2 spring onions, cut in small circles
• 1 clove garlic, minced
• 1 Tbs. olive oil
• black olives, sliced in small circles
• mozzarella cheese (or soy cheese) - about 1/5 ounce
• oil and balsamic vinegar dressing (Optional)

Directions:

1. Remove the stem from the mushroom
2. Heat 1 tablespoon of olive oil in a frying pan.
3. Add the spring onions and garlic and saute.
4. Add the spinach and cook until just wilted (it will only take a minute or two).
5. Add the black olive pieces and mix together.
6. Preheat the oven to 400 (F).
7. Place a generous amount of the wilted spinach in each of the mushroom cups.
8. Place the mushrooms on an oiled baking sheet.
9. Sprinkle a small of cheese on the top of each mushroom.
10. Place in the oven for 1-15 minutes to melt the cheese and warm the mushroom.
11. *Optional* Serve warm on a bed of lettuce with a nice oil and balsamic vinegar dressing.

Makes one serving, 200 Calories.

Fava Bean and Fennel Salad

Ingredients:

• 1&1/2 lb fresh fava beans in shells (will yield 3/4 cup shelled)
• 2 tbs. olive oil
• 1 fresh fennel bulb trimmed, sliced
• 1 teaspoon fennel seeds coarsely ground with a spice grinder
• 1 cup vegetable broth
• splash fresh lemon juice
• salt to taste
• freshly-ground black pepper to taste

Directions:

1. Cook fava beans in boiling salted water 2 minutes.
2. Drain, cool and peel outer skins.
3. Heat oil in heavy large skillet over medium-high heat.
4. Add fennel slices; saute 5 minutes.
5. Add favas and fennel seeds; saute 3 minutes.
6. Add 1 cup broth and bring to boil.
7. Reduce heat; simmer 10 minutes to blend flavors.
8. Simmer until favas are tender, about 5 minutes longer.
9. Mix in lemon juice.
10. Season to taste with salt and pepper.
11. Serve warm or at room temperature.

Makes four servings, 100 Calories each. 7 net carbs.

Macaroni with Asparagus, Fava Beans, and Arugula Pesto

Ingredients:

• 3 cups macaroni
• 2 cups fava beans, peeled and blanched
• 6 nice green asparagus spears

for the pesto:

• 2 large handfuls arugula, cleaned and spun dry
• 2 cloves garlic
• 3 tablespoons olive oil
• 1/4 cup walnuts, chopped (or pine nuts)
• pinch salt
• splash lemon juice
• pinch Cajun seasonings (optional)

Directions:

make the pesto first:

1. Place all the ingredients in a food processor and puree until smooth.
2. Place in a bowl until later.

and then:

1. Prepare the asparagus by cutting the tough woody end off, then slicing on the diagonal about 1 inch pieces.
2. Bring a pot of lightly salted water to boil.
3. Cook the asparagus until al dente.
4. Remove from the pot of water and place in a bowl.
5. Put the peeled fava beans in the same boiling salted water and cook until al dente (when they begin to float – about 3 minutes or so).
6. Remove from the water and place in a bowl.
7. Meanwhile, bring a large pot of lightly salted water to boil and cook the macaroni.
8. When the macaroni is cooked, drain off the water.
9. Add most of the pesto and mix well.
10. Gently add in the asparagus and fava beans.
11. Serve the macaroni with dollops of pesto.

Makes six servings, 235 Calories each. 27 net carbs.

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.

Broccoli and Water Chestnuts in Ginger Sauce

Ingredients:

• 1 broccoli, cut in florets
• 1 tbs. oil (not a strong flavored oil)
• 1 onion , sliced in rings
• 2 tbs. ginger powder
• 2 tbs. fresh ginger, grated
• 1 clove garlic, minced
• 1 can water chestnuts, sliced
• 3/4 cup orange juice
• 1/4 cup water
• 2 tbs. tamari or soy sauce
• 1 tbs. cornstarch
• 1 tsp. splenda (optional)

Directions:

1. Wash and cut the broccoli into flowerets.
2. Peel the stems of the broccoli and slice thinly.
3. First stir-fry the broccoli stems and onion a few minutes.
4. Add the broccoli flowerets, ginger, water chestnuts and garlic and stir-fry until crisp but tender.
5. Combine the orange juice, water, tamari, cornstarch and sugar and stir well to dissolve the cornstarch.
6. Add the mixture to the broccoli and stir until thickened.
7. Serve over rice.

Makes four servings, 90 Calories each

Hawaiian Carrots

• 1 lb. baby carrots, cleaned and peeled
• 1 can pineapple chunks
• 1 tbs. corn starch
• splash lemon juice
• salt and pepper to taste

Directions:

1. Clean and peel the baby carrots.
2. Pour the pineapples and sauce into a large saucepan.
3. Add the splash of lemon juice and the cornstarch stir well to dissolve the cornstarch and cook the pineapples for a few minutes to thicken the sauce.
4. Add the carrots and cook until the carrots are al dente (cooked but still firm).
5. Season to flavor with salt and pepper and perhaps a pinch of sugar if you want them sweeter.

Notes:

Note, if you prefer, you can alternatively, steam the carrots and then pour the pineapple sauce over them. Both ways of cooking have their merits.

Makes four servings, 70 Calories each

Vegan Cheddar Cheese Sauce

• 4 tablespoons vegan margarine (such as Earth Balance)
• 1/4 cup flour
• 2 cups light soy milk
• 1/2 teaspoon salt
• 1/2 cup nutritional yeast
• 1-3 tablespoons miso
• 1 teaspoon onion powder
• 1 teaspoon garlic powder
• splash lemon juice
• 1/4 teaspoon nutmeg
• 1/2 – 1 teaspoon grainy mustard
• splash Tabasco
• pinch sugar or agave

1. Melt the margarine in a saucepan.
2. Add the flour and stir to mix.
3. Add the soy milk and stir to bed a thick sauce.
4. Add the salt, nutritional yeast, onion and garlic powders, stir well to mix.
5. Remove from the heat and add the miso, lemon juice and mustard.
6. Season to taste with a pinch of sugar and possibly some white pepper if desired.
7. Optional* puree with well-pressed (dried) frozen spinach to make a cheesy spinach dip instead.

The entire recipe is 940 Calories. Assuming you get at least ten servings out of this, that’s 94 Calories each.

Roasted Tomatoes and Onions

• 4 tomatoes, sliced
• 1 large onion, sliced
• fresh thyme
• olive oil (about a tablespoon)
• salt and pepper

1. Preheat the oven to 220 (C) (about 425ºF).
2. Slice the tomatoes thinly.
3. Slice the onion also thinly.
4. Carefully arrange the tomatoes and onions alternating in a oven-proof dish.
5. Drizzle a bit of olive oil over the tomatoes and onions.
6. Sprinkle some fresh thyme leaves and place in the oven to bake for 10 minutes or until the tomatoes have softened, and the onions begin to brown.
7. Remove from the oven and lightly add salt and pepper.
8. Serve hot or cold.

Makes two servings, 140 Calories each