Recipes Under 400

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.

Apple and Thyme Crusted Tofu

It may sound surprising, combining apples and onions, but they really taste great together. With a generous amount of thyme and a splash of balsamic vinegar, this becomes a gourmet delight.

Ingredients:

• 1 pkg. firm tofu, pressed well and cut in thin slices
• 1/4 cup dry flour for dredging
• 1/4 cup flour and water for dredging
• 1/2 cup panko or bread crumbs for the crunchy crust
• 1 1/2 tablespoons oil
• pinch salt
• 1 tablespoon thyme
• 1 cup apples washed, cored and sliced thinly
• splash lemon juice
• 1/4 cup white balsamic vinegar
• splash of tick brown balsamic vinegar/syrup as sauce and garnish
• fresh thyme sprigs as garnish

Directions:

1. Dry the block of tofu gently on paper towels.
2. Slice it into 4 thin slices
3. lay each side of the tofu slice in the dry flour, then into the mixture of flour and water and at last in the penko or bread crumbs.
4. Wash the apples and thinly slice into a bowl with a splash of lemon juice and water.
5. Slice the onions
6. Prepare a large frying pan with a bit of oil, lightly fry the tofu slices until golden brown.
7. Remove from the heat and drain on a paper towel, and season with salt and pepper and thyme.
8. At the same time, saute the onion slices.
9. When soft and beginning to turn golden and crunch, remove and place in a bowl
10. Drain the apples and saute in the same pan as the onions. When they begin to soften, pour the white balsamic vinegar over them.
11. Serve the tofu slices with a layer of onions on top, and then a layer of apples on top of the onions.
12. Garnish with thyme and balsamic vinegar/syrup.

Makes four servings, 170 Calories each.

There was no description with this, so I’m only guessing at contents.

Top tier - raspberries - 60

Bottom tier - steam shrimp on a bed of spinach, radicchio lettuce, avocado flowers, sprouts, and an anon says that the yellow things are lightbulb tomatoes - 100

Avocado Soup

Ingredients:

• 2 ripe peeled avocados
• 1 1/2 cups vegetable broth
• 1 (4-ounce) can or jar chopped green chiles
• 1/2 cup whole milk
• 1 tablespoon lime juice
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• Fresh cilantro and/or crushed tortilla chips for garnish

Instructions:
1. Cut the avocados in half, and remove the pits.

2. Spoon avocado into a blender, add the remaining ingredients (except garnish), and puree until creamy. Chill the soup for up to 2 hours before serving, or serve immediately. Cover leftovers with plastic wrap, refrigerate, and use within 2 days.

Makes four one-cup servings, 194 Calories each

Fava beans, spinach, and strawberry salad

• 1 & 1/2 cups fava beans, shelled, blanched and peeled
• 1 pint strawberries, cleaned, hulled and halved
• 100 grams tofu feta (regular feta can be used if not vegan)
• handful mint leaves, cleaned and chopped
• handful almonds or pine nuts
• mint
• salt and pepper
• balsamic vinegar
• olive oil
• Italian herbs
• pinch of sugar

1. Remove the fava beans from their pods.
2. Bring a pot of water to boil and put the beans in.
3. Allow them to cook, just until the begin to float.
4. Then directly plunge them into cold water to stop the cooking process.
5. Remove the outer skin of the favas to reveal the tasty bright green bean.
6. Make the dressing by combining the vinegar, oil, salt and pepper, herbs and a pinch of sugar. Season to taste.
7. Clean and spin dry the spinach leaves.
8. To assemble the salad:
9. Mix the spinach and mint leaves together and arrange as a bed on individual salad plates.
10. Lay a few strawberry halves on top of the spinach and mint.
11. Add the favas around on top also.
12. Sprinkle the tofu feta and almonds or pine nuts on top.
13. Drizzle the dressing over the salad.

Notes:

Tofu Feta recipe

Makes four servings, about 200 Calories each.

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.

Red bell pepper slices, baby carrots, sugar snap peas and cucumber slices - 100

Egg salad - 70

Veggie Lasagna

• 1 (16 ounce) jar tomato and basil pasta sauce
• 4  lasagna noodles (I used the no boil type by Barilla)
• 1/2 cup grated carrot
• 1  cup broccoli floret, chopped
• 1  medium zucchini, sliced thin
• 1  medium summer squash, sliced thin
• 1/2 cup onion, diced
• 6  mushrooms, sliced thin
• 1/2 cup chopped sweet bell pepper (I used orange and yellow combined)
• 1 (2 1/4 ounce) can sliced ripe olives
• 1  cup baby spinach leaves
• 2 -3  tablespoons fresh basil, chopped
• 3/4 cup lowfat mozzarella cheese

1. Preheat oven to 375ºF.
   
2. Pour enough sauce to cover the bottom of an 8x8” baking dish; about 1/3 of the jar.
   
3. Sprinkle grated carrot and chopped onion over sauce in bottom of dish. Top sauce with two of the Barilla noodles.
   
4. Layer the slices of zucchini, summer squash, and mushrooms and spinach over the noodles.
   
5. Sprinkle the broccoli, bell pepper, fresh basil and sliced olives over the spinach leaves. Top with half cup of the mozzarella cheese.
   
6.  Pour 1/2 of the remaining sauce over the mozzarella cheese and top with the last two lasagna noodles.
   
7. Pour the last of the pasta sauce over the top noodles and spread out evenly. Top with the the last of the mozzarella cheese.
   
8. Cover the baking dish with foil and bake for 40 minutes. Remove foil and continue to bake an additional 10-15 minutes until cheese is melted.
   

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.)

Green Boost Smoothie

Getting all your veggies in a sweet way :)

Ingredients:

• 1 1/2 cups almond milk
• 2 tbsp honey
• 1 banana
• 1 cup chopped kale leaves
• 1 cup spinach leaves
• 1/2 cup frozen or fresh berries
• 3 ice cubes

just blend until smooth!

makes three 170-Calorie servings!

Cheeseburgers

1. Coat a large griddle, outdoor grill rack or stove-top grill pan with cooking spray and preheat to medium-high.
2. In a large bowl, combine beef, Worcestershire sauce, garlic, salt and pepper. Mix well and shape mixture into 4 patties, about 1-inch thick each.
3. Place burgers on hot griddle or grill and cook 5 minutes per side for medium (or longer until desired doneness).
4. Serve burgers on buns

Makes four burgers, 160 without buns, 260 with.

Parmesan Chicken Cutlets

1. Preheat oven to 400 degrees.
2. In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.
3. Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
4. Arrange on nonstick baking sheet.
5. Bake until chicken is cooked through, 20-25 minutes.

Four servings, 173 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.

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