Recipes Under 400

White Bean and Artichoke Heart Salad

• 200 grams white beans, cooked and drained
• 2 large tomatoes , peeled and cut into eighths
• 1 small red onion, chopped
• 1 can artichoke hearts, cut in fourths
• 2 sprigs fresh oregano
• 3 tbs. oil
• 1 tbs. white wine vinegar
• 1 tbs. red wine vinegar
• 1 clove garlic, minced
• 1 tbs. apple juice
• salt & pepper to taste

1. Peel the tomato.
2. Cut in fourths and cut out the seeds.
3. Cut each forth into half lengthwise so that you have 8 long narrow strips.
4. Peel the onions and chop fine.
5. Drain the artichoke hearts and cut into fourths.
6. Drain the beans and mix with the tomato artichoke and onions.
7. Make the dressing and mix all together.
8. Remove the oregano leaves from the sprigs and sprinkle over the top of the salad.
9. Serve on a bed of lettuce.

Serves four, 200 Calories each.

Fennel and Radish Salad

• 1 bunch red radishes
• 3 medium fennel bulbs
• Juice and grated zest of 1 lemon
• 2 tablespoons extra virgin olive oil
• Salt and pepper

1. Trim roots and stems from radishes and halve them lengthwise. Slice into thin half-circles. Put radishes in a medium bowl.
2. Trim feathery fronds from fennel bulbs and reserve for garnish. Cut bulbs in half lengthwise and then into quarters. Remove the tough core at the base of each quarter. Slice each quarter crosswise as thinly as possible. Add to radishes.
3. Add lemon juice and zest, olive oil, salt and pepper to radishes and fennel.
4. Garnish with reserved fennel fronds and serve.

Fennel tastes a lot like black licorice, so keep that in mind when preparing this.

Makes six servings, 80 Calories each

See also, “Radish Salad”

Fresh Tomato-Basil Salad

1. Whisk together 2 vinegars,shallot,salt and pepper in a small bowl.
2. Slowly whisk in oil until blended.
3. Add the basil sprig and bruise it with the back of a wooden spoon.
4. Let mixture stand at room temperature for about 20 minutes.
5. Discard sprig of basil.
6. Put the tomatoes in a serving bowl.
7. Drizzle with the dressing and add shredded basil.
8. Toss to coat.
9. Let stand at room temperature at least 30 minutes or up to an hour before serving.

Makes six servings, 40 Calories each

Simple Macaroni and Cheese

• one serving of pasta (elbow macaroni, spaghetti, or, even better, shirataki noodles)
• one or two wedges of Laughing Cow Cheese (they are 35 Calories each)
• salt and pepper to taste (Italian seasonings are my go-to)

cook the pasta, then let the cheese wedge(s) melt into the noodles. If it’s too thick add soy milk by the spoonful until consistency is satisfactory.

One serving, 50 to 200 Calories. (Depending on number of wedges used and what kind of pasta was used.)

Baked Zucchini

Ingredients:

• 4 medium zucchini
• 2 tablespoons Parmesan cheese
• 1/2 cup shredded cheese
• 1 tablespoon butter
• 1/2 teaspoon crushed garlic
• ground black pepper, to taste
• salt, to taste

Preparation:
1. Slice the zucchini lengthwise and score diagonally across the top of zucchinis.
2. Place in a baking dish.
3. Baste with melted butter and garlic, sprinkle with cheese and season with salt and pepper to taste.
4. Bake in a moderately hot oven for about 15-20 minutes (or until tender and crisp).

Servings: four, 114 Calories each

Raw Shiitake Kale Salad

• 4-6 cups kale, chopped
• 2 tablespoons olive oil
• 6 shiitake mushrooms, thinly sliced
• 2 teaspoons ume plum vinegar
• dash sesame oil
• dash celtic sea salt
• 2 tablespoons sesame seeds, toasted

1. In a large bowl, combine kale and olive oil
2. Massage the kale for a couple of minutes until it looks slightly wilted (you can do this with tossing spoons)
3. Add mushrooms, vinegar and sesame oil
4. Sprinkle with salt and sesame seeds
5. Serve

Serves 4, 135 Calories each

Barley With Butternut Squash, Apples and Onions

• 3/4 teaspoon salt, divided
• 1/2 cup uncooked barley
• 1  tablespoon olive oil
• 2  cups butternut squash, peeled & diced
• 1  cup onion, chopped
• 1/2 cup sweet red pepper, diced
• 1  medium apple, peeled, cored, diced
• 1 1/2 teaspoons garlic, minced
• 3/4 teaspoon dried thyme
• 1/4 teaspoon black pepper
• 1/3 cup fat-free chicken broth

1. Bring 3 cups of water and 1/2 teaspoon of the salt to a boil in a medium saucepan; add barley.
2. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.
3. Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash and cook, stirring often, until it’s starting to soften—about five minutes.
4. Add the onion and red pepper and cook for an additional 3 minutes.
5. Stir in apple, garlic, thyme, black pepper and remaining 1/4 teaspoon of salt.
6. Cook, stirring, until apple is almost tender, about 2 minutes; stir in broth, scraping bottom of skillet with a wooden spoon to loosen any browned bits.
7. Stir in cooked barley; toss over low heat to mix and coat.
8. Remove from heat and serve.

Yields about 1 cup per serving. *To make this vegetarian, use vegetable broth in place of the chicken broth. Yields four servings, 185 Calories each.

Zucchini Saute

Ingredients:

• 4 zucchini, trimmed and cut into thin strips
• 2 teaspoons olive oil
• salt and pepper, to taste
• 2 tablespoons minced fresh herbs (parsley, basil and tarragon)
• 2 teaspoons grated Parmesan cheese (optional)

Preparation:
1. In a large skillet over high heat, heat the olive oil.
2. Add the zucchini to the skillet and stir-fry for about 5 minutes (until crisp-tender and bright green).
3. Season the zucchini with herbs, salt and pepper to taste.
4. Sprinkle with grated Parmesan cheese, if desired.

Servings: two, 102 Calories each

Baked Cucumbers with Cauliflower

Ingredients:

• 1 medium cucumber, peeled, cut in half lengthwise, seeds scooped out
• 4 cauliflower florets
• 2 tablespoons butter or margarine
• 1-2 jalapeno pepper, finely chopped
• 1/2 teaspoon dried dill weed
• 2 tablespoons light soy sauce
• 1/2 cup chicken stock or water
• salt and pepper, to taste
• 3 tablespoons Parmesan cheese (optional)

Preparation:
1. Steam the cauliflower florets for about 5 minutes (they need to remain crisp).
2. Place the prepared cucumber halves in a baking dish, with the cavity side up.
3. Dot the cucumber halves with butter or margarine and sprinkle them with dill weed.
4. Divide the jalapeno and cauliflower between the two cucumber halves, filling the cavities.
5. Season with salt and pepper to taste.
6. Sprinkle on the soy sauce and Parmesan cheese (if using).
7. Pour the chicken stock or water between the halves on the bottom of the baking dish.
8. Bake, uncovered, in a 375 degrees F oven for about 30 minutes.

Servings: two, 166 Calories each

Tomato, Basil and Feta Cheese Salad

Ingredients:

• 2 cups tomatoes, diced
• 1/4 cup crumbled Feta cheese
• 1 (2 1/4 ounce) can sliced black olives
• 1/4 cup red onion, finely chopped
• 3 tablespoons chopped fresh basil
• 1 tablespoon lemon juice
• 1/4 teaspoon salt

Preparation:
1. Ad all the ingredients in a medium serving bowl.
2. Toss well and serve.

Servings: four, 64 Calories each

Jicama Chili Sticks

Ingredients:

• 1 1/2 lbs jicama
• 1 teaspoon chili powder
• 1 lime, to squeeze on the jicama

Preparation:

1. Peel the jicama and cut into pieces about 3″ x 1/2″ x 1/2″.
2. Arrange the jicama on a paper towel and sprinkle with lime juice.
3. Sprinkle with chili powder.
4. Arrange on a platter and serve ice cold.

Servings: twelve, 23 each

Snap peas and red onions

• 6 ounces fresh snap peas, sliced on a angle
• 6 ounces red onions, diced
• 1 tablespoon oil
• 1 clove garlic, minced
• 1-2 teaspoon soy sauce, to taste]
• 1/2 teaspoon ginger, minced
• 1/4 teaspoon sugar

Preparation:
1. Coat the bottom of a hot pan with oil.
2. Add the ginger, onions, garlic, snap peas, sugar and soy sauce, stirring each ingredient before adding the next one.
3. Stir fry over high heat, cooking until crisp-tender.
4. Serve hot over rice or let cool completely and serve as a chilled salad.

Yields four servings, 65 Calories each

Persian Tomato and Cucumber Salad

Ingredients:

• 1 large tomato
• 1 large cucumber
• 1 large onion
• parsley
• 1-2 tablespoon olive oil
• 1/4 cup lemon juice (or to taste)
• salt, to taste

Preparation:
1. Finely chop the tomato, cucumber and onion.
2. Mix the chopped vegetables with the parsley, olive oil and lemon juice.
3. Add salt to taste and serve (or let the salad sit in the refrigerator for a few hours to get an even better taste).

Yields four servings, 68 Calories each.

Tomato-Braised Cauliflower

• 1 tablespoon tomato paste
• 2 tablespoons red wine vinegar
• 1 1/2 cups water
• 2 teaspoons Dijon mustard
• 1 tablespoon extra-virgin olive oil
• 1 medium head cauliflower, broken into florets and dried very well
• kosher salt and freshly ground black pepper
• large pinch ground cinnamon
• 1/2 large onion, thinly sliced
• 2 dried bay leaves
• 2 cinnamon sticks
• 2 sprigs fresh thyme

1. In a small bowl, whisk together the tomato paste, mustard, water and vinegar. Set aside.

2. In a large heavy pot over medium-high heat, heat the olive oil until very hot. Add the cauliflower florets and the onion. Season with salt and pepper and dust with cinnamon. Toss and saute until the onions are nicely golden and softened, about 4 minutes.

3. Stir in the tomato paste mixture (see step 1) and add the cinnamon sticks, bay leaves and thyme. Partially cover, turn the heat to medium-low and cook until the cauliflower is tender, about 10-15 minutes, depending on how small you cut your florets.

Yields four servings, 100 Calories each.

Cauliflower Fried Rice

White rice is just about my favorite thing ever. It’s also filled with carbs. This cauliflower ‘rice’ is a perfect solution to curb your craving.

Ingredients:

• 1/2 head of a cauliflower
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 egg, beaten
• 1 egg white, beaten
• 1/4 cup diced onions
• 1 tsp minced garlic
• 1/4 cup chopped scallion

Instructions:

• You can either grate the cauliflower on the largest size of a hand-grater, or use a food processor on the ‘grating’ setting
• Heat oil over medium-high flame
• Add garlic and onions. do not let them burn
• Add cauliflower and stir consistently for about 5 minutes
• It should turn golden, but do not cook it for too long or it will get mushy
• Add soy sauce
• Add beaten eggs and stir until egg is fully cooked
• Put onto plate and sprinkle scallions
• Enjoy!

Makes 2 170 Calorie servings