Recipes Under 400

Pumpkin Roll

• 3 eggs
• 1 cup sweetener
• 2/3 cup pumpkin
• 3/4 cup flour
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 teaspoon cinnamon

Filling

• 8 ounces low fat cream cheese (non-fat does not taste as good, trust me)
• 2 tablespoons light margarine (such as Parkay’s)
• 1 teaspoon vanilla
• 1/2 cup sweetener

1. Line 10x15 inch jellyroll pan with waxed paper and grease. Preheat oven to 375°F.
2. In a large bowl, beat eggs and sweetener with an electric mixer on high speed for five minutes. Gradually mix in pumpkin. Combine the flour, baking soda, salt, and cinnamon; stir into the pumpkin mixture.
3. Spread batter evenly into the prepared pan. Bake at 375°F for 15 minutes.
4. After you take it out of the oven, flip onto a CLEAN dish towel. Remove the waxed paper and roll up like a jellyroll in the dish towel.
5. Refrigerate for 1 hour or put in freezer for 15 minutes. Unroll; spread filling on roll and roll again without the towel.
6. Place in container or Reynolds Wrap. Refrigerate or you may freeze for up to 4 months.

Makes 16 servings, 80 Calories each.

Fat 4.2g/ Carb 6g (Fiber .3g, sugar .2g) / Protein 3.3g

You may find that you need practice to make the roll stay together, but in the end the taste isn’t effected, I promise.

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

Vegan Macaroons

• 8-10 medium sized dates, pitted (found in produce or by dried fruit)
• 1 banana
• 1 1/2 coconut flakes (make sure they are UNSWEETENED. You can find this either in the natural/organic section, bulk bins, or at natural food markets such as Whole Foods)
• optional - 1/2 to 1 tbs cocoa powder (if you like chocolate), cinnamon, or even pumpkin pie spices.

1. Blend all ingredients in a food processor until it reaches a smooth paste (you can try a blender, but it’s more difficult).
2. Bake at 325º F for 10-15 minutes. Cookies will be soft, but golden on the bottom and holding together. If you’d like to help yourself, line with parchment paper or a silicone baking sheet first.

*Depending on the size of the dates and the ripeness of the banana, you may need to add more or less coconut for a moist (but not gooey) consistency. Start off with 1 cup and add as needed.

Variation: Try using dried apricots instead of dates (you will have to soak them in water for about an hour before hand though. Feel free to play with the recipe.

Entire recipe is about 900 Calories, so it depends on how many macaroons you make. If you get 10 cookies, they’re 90 each, 12 is 75 each, etc.

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 

Butternut Squash Soup with Sage 
Gina’s Weight Watcher Recipes

• 1 butternut squash, about 2 cups cubed
• 1 carrot, peeled
• 1 small onion, chopped
• 1 celery rib, chopped
• 6 cups fat free chicken or vegetable broth
• 2 garlic cloves, halved
• 4 sage leaves
• 1/2 cup 1% milk
• salt and freshly ground pepper

1. Peel the squash and remove the seeds. Cut into medium size cubes.*
2. In a large heavy pot, combine squash, carrots, celery, onion, garlic, sage and broth and bring to a boil. Cover and simmer on low heat for about 40 minutes, until squash is tender.
3. Discard the sage and using an immersion blender, puree the soup. (You may also blend in batches in a blender.)
4. Add milk and adjust the salt and pepper to taste and serve. 
5. Great topped with freshly grated Parmesan cheese.

* The easiest way to peel butternut squash is to first cut the top and bottom off the squash. Then cut the squash length wise. I could recommend clicking the link (name of recipe) if you need a visual.

Six 1 1/3 cup servings, 56 Calories each

Fat: 0.3 g • Protein: 2.6 g • Carb: 11.4 g • Fiber: 2.6 g

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, 

Nojito 
Gina’s Weight Watcher Recipes
  

• 10-12 fresh small spearmint leaves
• 1/2 lime, juiced
• 7 oz sprite zero or club soda
• 1 tbsp sugar or Splenda
• crushed ice

1. In a cool tall glass, muddle the mint, sugar or splenda and lime juice. 
2. Add crushed ice and soda and stir well. 
3. Garnish with a lime wedge and a few sprigs of mint. Serve with a straw.

And, of course, you could always add alcohol if you’re of age. ;)

Makes one 58 Calorie serving.

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 

Baked Onion Rings

• 3/4 cup crushed corn flakes cereal
• 1 teaspoon granulated sugar
• 1/2 teaspoon paprika
• 1/8 teaspoon seasoning salt (such as Lawry’s)
• 1/8 teaspoon garlic
• 1 large sweet onion, peeled,cut into 1/2 inch thick slices
• 2-3 egg whites

1. Mix together the cereal, sugar, paprika, garlic powder, and seasoned salt.
2. Separate onion slices into rings- you will only need to use the large size rings, save the smaller rings for another use.
3. Beat egg until foamy in a small bowl.
4. Dip onion rings into first the egg, then coat with seasonings (you may need another egg or a little extra seasoning mixture if your onions are particularly large).
5. Set on greased baking sheets in one layer.
6. Bake in a preheated oven at 375 F for about 15-20 minutes or until coating is crispy and onions are tender.

Makes three servings. 77 Calories each. (Or 116 if you make it two servings)

I actually made this recipe when a pancake craving came on strong. This is my own personal recipe (made by fiddling around in the kitchen with basic ingredients I knew were in pancakes). These are not fluffy pancakes — they are dense and moist.

Pumpkin Pancakes

• 1/3 cup flour (whole wheat is best, but all-purpose is fine)
• 1/4 tsp salt
• 3 tbs unsweetened almond milk
• 3 - 4 tbs pumpkin puree (NOT pumpkin pie mix)
• 1 tbs granulated sweetener (such as Truvia or Splenda)
• 1 tsp baking powder
• 1 egg white
• 1/4 vanilla extract or maple flavoring (if not using syrup)
• 1/2 tsp cinnamon
• (if you prefer pumpkin pie flavor, use pumpkin pie spice mix — I added a tiny pinch of nutmeg to mine, but be careful with this, as it can be very peppery)
• sugar-free pancake syrup and pecans (optional, not in count)

1. Whisk together flour, pumpkin puree, vanilla, cinnamon, salt, milk, and baking powder.
2. Whisk egg white until bubbly (as you would for making scrambled eggs), then fold into the pumpkin mixture.
3. Heat a frying pan to medium heat, then spritz with nonstick spray (one quick blast is fine). Ladle out pancakes by the tablespoon, spreading slightly with measuring spoon.
4. When edges bubble slightly (about three minutes), flip pancake to cook other side (about an additional minute and a half). 
5. Plate, then add toppings. Pecans really make it for me.

Makes ten silver-dollar pancakes

Two servings, five pancakes each (or you could just eat all of it!), 99 Calories each.

Fat .6g/ carbs 18.8g (fiber 1.9g, sugar 1.1g)/ protein 4.7g

under400:

Pumpkin Bread

This stuff was VERY addictive last year. Me and my best friend made 10+ loaves over the course of three months.

• 1 cup canned pumpkin puree (NOT pumpkin pie filling)
• 1 cup sweetener (such as Truvia or stevia; Splenda tends to leave an aftertaste)
• 1/2 cup water
• 1/3 cup unsweetened applesauce (or more pumpkin) + 2 tbs vegetable oil
• 1 whole egg + 3 egg whites
• 1 2/3 cups all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/2 teaspoon baking powder
• 1/4 teaspoon nutmeg
• 1/2 teaspoon ground cloves
• optional* chocolate chips, walnuts, cranberries, etc

1. Heat oven to 350ºF.
2. in a large mixing bowl, combine pumpkin, sweetener, water, applesauce and egg and egg whites. Beat until well mixed.
3. Measure the flour, baking soda, cinnamon, salt, baking powder, nutmeg and cloves into a separate bowl and stir until combined
4. Slowly add the dry ingredients to the pumpkin mixture, beating until smooth. (At this point, this stuff is delicious on graham crackers or apples; eggs are pasteurized these days, so don’t worry about that)
5. Grease one 9 x 5 inch loaf pan and dust with flour before pouring batter in (or use one muffin pan for individual servings)
6. Bake for 60-70 minutes or until a toothpick inserted in center comes out clean. (check at 45 - 50 minutes for muffins)
7. Cool for 10-15 minutes, then remove from pans by inverting onto a rack and tapping the bottoms.
8. Slice and serve plain, buttered, or with cream cheese.

Also, this makes a decent pancake-like batter.

Makes one loaf, or 12 slices. 106 Calories per slice

Fat 2.6g / sodium 72mg / Carbs 15.4g (fiber .8g, sugars 1.3g) / Protein 3.6g

I wanted to bring this back up, since I changed the recipe!

Lazy post. Here you go! Brandied Apple Strudel recipe.

Chocolate Sorbet
Gina’s Weight Watcher Recipes

• 2 1/4 cups water
• 1/2 cup sugar
• pinch of salt
• 1/2 cup unsweetened cocoa powder
• 1/4 tsp pure vanilla extract
• 1/4 cup freshly brewed espresso
• Ice cream churner 

Directions:

1. In a saucepan, combine half the water, sugar, salt, and cocoa powder, and warm over medium heat. 
2. Bring to a full boil while whisking, then reduce heat to low, and simmer for thirty seconds.
3. Remove from the heat, and add the vanilla and espresso, and stir.  Stir in the remaining water.
4. Transfer the mixture to a bowl, and chill in the refrigerator until cold, about an hour.  
5. When chilled, freeze in your ice cream maker according to the manufacturer’s instructions. 

Makes 2 1/2 cups. Five 1/2 cup servings at 98 Calories each

Fat: 1.2 g / Protein: 1.7 g / Carb: 24.7 g / Fiber: 2.9 g / Sugar: 20.2 g 

Pumpkin Spice Latte recipe

ingredients:

• 2 cups unsweetened almond milk
• 2/3 cup water
• 1/3 cup pumpkin puree
• 3 1/2 tablespoons sweetener (you can use real sugar, but add 82 Calories per serving)
• 4 teaspoons espresso powder
• 2 teaspoons pumpkin pie spice
• 1 teaspoon vanilla extract

In a small saucepan, whisk together all ingredients and simmer over medium heat, stirring occasionally for 10 minutes. Serve and enjoy!

Top with two tablespoons whipped cream for an additional 15-20 Calories.

Makes two servings, 53 Calories each (or one large serving for 106)

Fat 3.2g / Carb 5g (fiber 2.7g, sugar 1.3g) / Protein 1.7g

Reposting now, with credit!

(Source: chocolatecoveredkatie.com, via mehbil)