Recipes Under 400

Hash Brown Egg White Nests 

•  olive oil spray
• 1/2 cup minced onion
• 1 cup shredded potatoes, Simply Potatoes
• dash of garlic powder
• salt and pepper to taste
• 1 cup egg whites or egg beaters, beaten
• 2 tbsp diced onions
• 1/4 cup diced bell peppers
• 0.8 oz reduced fat swiss, chopped
• 1 oz turkey ham, diced
• dash of garlic powder
• salt and pepper to taste

1. Preheat oven to 375°. Lightly spray a muffin tin with oil spray. 
2. Combine potatoes, 1/2 cup onion, garlic powder, salt and pepper. 
4. Fill each muffin tin with 1/4 cup of potatoes and press along the side of the tin so that it forms a nest. 
5. Bake 35 minutes or until golden brown and edges are crispy.
6. While nests are baking, combine the egg whites with remaining ingredients in a medium bowl.  
7. Remove nests from the oven when golden brown.
8. Fill each cup with about 3 tbsp of egg mixture. Return to the oven and bake an additional 17-20 minutes or until eggs are fully cooked.

Makes three servings of two “muffins” each.  134 Calories per serving.

 Fat: 1.8g / Carb: 15.3g (Fiber: 1.8g/ sugar .6g)/ Protein: 13.2 g 

If you have any trouble following the directions, I encourage you to check out the original page, which has more pictures.

Baked Zucchini Sticks 
Gina’s Weight Watcher Recipes

Ingredients: 

• 3 medium zucchini sliced into 3” x 1/2” sticks
• 1 large egg white
• 1/3 cup seasoned whole wheat bread crumbs
• 2 tbsp grated Pecorino Romano cheese
• cooking spray
• 1/4 tsp garlic powder
• salt
• fresh pepper

1. In a small bowl, beat egg whites and season with salt and pepper. In a ziplock bag, place breadcrumbs, garlic powder and cheese and shake well. Spray cookie sheet with cooking spray and set aside.
2. Dip zucchini sticks into eggs then into bread crumb and cheese mixture, a few at a time and shake to coat. 
3. Place the breaded zucchini in a single layer and spray more cooking spray on top. 
4. Bake at 425° for about 20-25 minutes, or until golden brown.

Makes three servings, 1 zucchini, 122 Calories each

 Fat: 2.4 • Carbs: 21.0 g • Fiber: 6.0 • Protein: 6.7 g

Creamy Lemon Cheesecake Yogurt Cupcakes
Gina’s Weight Watcher Recipes

Ingredients: 

• 12 reduced fat vanilla wafers
• 8 oz 1/3 less fat cream cheese, softened
• 1/4 cup sugar
• 1 tsp vanilla
• 6 oz fat-free vanilla Greek yogurt (I used Chobani)
• 2 large egg whites
• 3 tbsp lemon juice
• 1 tbsp lemon zest
• 1 tbsp all purpose flour
• 24 blackberries

1. Heat oven to 350°.
2. Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.
3. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. 
4. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.
5. Bake 25 minutes or until center is almost set. 
6. Cool to room temperature. Chill a few hours in the refrigerator. 

Makes twelve cupcakes, 109 Calories each. 
Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1 Sodium: 107.9

dontdiefordiets:

Red Bean Chipotle Burgers

These bean and grain-based burgers may not taste like meat, but they’re a delicious meal in their own right. Use as much or as little chipotle peppers as you like; the flavor can be a subtle smokiness or a raging inferno!

• 1 small onion, peeled and cut into quarters
• 1 clove garlic
• 1 16-ounce can light-red kidney beans, drained and rinsed
• 1/2 cup oatmeal, uncooked
• 1/2 cup cooked brown rice
• 1-3 teaspoons chopped chipotles (from canned chipotles), to taste
• 1 tablespoon tomato paste
• 1/2 teaspoon salt (optional for salt-free diets)
• 1/4 teaspoon oregano
• 1/4 teaspoon thyme
• 1/8 cup flour (whole wheat preferred)

1. Preheat oven to 425 F. 
2. Put the onion and garlic into a food processor and pulse to chop coarsely. Add the beans and process until coarsely chopped. Add the remaining ingredients and process until well blended–just slightly more chunky than refried beans.
3. Spray a non-stick cookie sheet or silicone baking mat lightly with canola oil. Use a spoon to scoop the burger mixture onto the baking sheet, smoothing it into six patties. (It is easiest to do this by making six “piles” of beans and using the spoon to smooth the top and round the edges of the patties.) 
4. Bake for about 15 minutes. When the bottoms are lightly browned and beginning to get crisp, turn the burgers and cook for 10-15 more minutes, until the other side is brown. Do not overcook or they will be tough!

Serve immediately with accompaniments as desired. These keep well in the fridge and can be reheated for a quick lunch.

Makes 6 burgers, 124 Calories each

1g Total Fat; 6g Protein; 24g Carbohydrate; 465mg Sodium (288mg without salt); 4g Fiber.

(via spoonfulofglass-deactivated2011)

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

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)

Grilled Eggplant Rolls with Mint and Garlic Dressing

• 2 large eggplants
• 3 tablespoons olive oil
• 1 teaspoon sea salt

dressing

• 2 garlic cloves
• 2 tablespoons red wine vinegar
• 2 tablespoons extra virgin olive oil
• 1 cup mint leaf (loosely packed)

Extra* I tried this and added crumbled feta cheese in the middle before rolling, though you may like mozzarella or tomato sauce as well

Pecan Pie Cupcakes/Muffins

• 1 cup chopped pecans
• 1/2 cup all-purpose flour
• 1 cup packed brown sugar
• 2/3 cup butter, melted
• 2 eggs
• 1-2 tsp vanilla extract
• optional topping - dried cranberries (I opt out.)

1. Preheat oven to 350 degrees.
2. Beat butter, vanilla and sugar together, then add eggs, one at a time.
3. Mix in flour, careful not to over-mix, then fold in pecans (reserve a few for the top).
4. Spray a miniature muffin tin with non-stick cooking spray or line with paper.
5. Fill each cup 3/4 full and sprinkle with a few of the reserved pecans. 
6. Bake in preheated oven for approximately 18 minutes.

Makes 24 mini muffins/cakes, 127 Calories each (12g carbs)

Apple-cherry pie pockets

(Hungry Girl)

Ingredients:

• 1 cup peeled and chopped apples (any sweet — not tart — variety)
• 1 cup pitted dark sweet cherries, fresh or thawed from frozen
• 4 large square egg roll wrappers (found in the refrigerated section of the supermarket with the other Asian items)
• 1 tbsp. Splenda No Calorie Sweetener (granulated)
• 1 tbsp. granulated sugar
• 1/2 tbsp. cornstarch
• 1/2 tbsp. lemon juice
• 1/4 tsp. cinnamon
• 1/8 tsp. ground nutmeg
• 1/8 tsp. salt
• 2 drops almond extract
• 16 sprays I Can’t Believe It’s Not Butter! Spray

Directions:
Preheat oven to 350 degrees.

1. Combine apples and cherries in a medium bowl. Add lemon juice and almond extract and mix well. Set aside.
2. In a small dish, combine Splenda, sugar, cornstarch, cinnamon, nutmeg, and salt. Mix well. Add to fruit mixture and stir to coat. Set aside.
3. Prepare a baking sheet by lining it with foil and/or spraying it with nonstick spray. Set that aside as well.
4. On a flat dry surface, lay out two egg roll wrappers. Set out a small dish of water. Dip your finger into the water, and run it along all of the wrapper edges. (Repeat as needed while preparing your pockets, as it will help seal them.)
5. Starting about 1/2 inch from the bottom, place one-fourth of the fruit mixture along the bottom half of each wrapper, leaving a 1/2-inch border on both sides.
6. Fold the top half of each wrapper over, so that the top edge meets the bottom — the mixture should be completely encased with a 1/2-inch border on three sides.
7. Dab each border with water, and fold each inward about 1/4 inch to lightly seal all sides. Press firmly along the borders with the prongs of a fork to seal completely.
8. Spray the top of each pocket 4 times with butter spray and transfer to the baking sheet. Repeat this process with remaining wrappers and fruit mixture.
9. Bake in the oven for 15 - 18 minutes, until edges begin to brown. Allow to cool for 5 minutes before digging in!

The picture is not from this recipe. The Hungry Girl’s picture was too small, but here it is.

Makes four servings, 116 Calories per pie pocket.

Grapefruit Brulee

Ingredients

• 2 large pink or ruby-red grapefruits
• 4 tablespoons packed dark brown sugar
• 2 teaspoon butter, cut into tiny pieces
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon freshly grated nutmeg

Directions

1. Position oven rack about 5 inches from broiler; preheat broiler.

2. Slice the stem end and opposite end off each grapefruit to stabilize. Use a paring knife to separate the sections from the rind, but leave in shell (or don’t — it’s up to you).

3. Place the halves in a large baking pan. Top each with some brown sugar, dot with butter and sprinkle with a pinch of cinnamon and nutmeg.

4. Broil the grapefruit until bubbling and starting to brown, 6 to 8 minutes. Drizzle pan juices over each serving.

Alternatively, try this recipe.

4 servings (1/2 grapefruit), 121 Calories each. (Or 242 for a whole grapefruit.)

Rice Pudding

• 1 cup of already or leftover cooked brown rice
• 1 cup of unsweetened almond milk
• 1 tbsp of honey (or agave syrup, for vegans)
• 1 tsp brown sugar
• 1 tsp cinnamon
• 1 tsp lemon juice
• vanilla flavoring (to taste)
• pinch of salt
• more cinnamon for garnish (optional)
• berries, pecans or walnuts, dried fruit, or coconut (also optional)

1. Pour brown rice and milk into a medium sauce pan. It will look like way too much liquid at first – don’t worry!
2. Turn to medium heat.
3. Add rest of ingredients and stir thoroughly until honey and brown sugar dissolve.
4. Bring to a boil and then quickly reduce to medium-low heat, stirring frequently.
5. Wait a few minutes and stir again.
6. Bring to boil while frequently stirring then quickly reduce to medium-low heat.
7. Continue stirring.
8. Check and stir every five or so minutes until the milk has been absorbed by the rice, so as to not allow the pudding to stick to the bottom of the pan.
9. Serve and sprinkle with cinnamon for garnish.

*Keep stirring! Depending on your rice, you may have to cook longer or even add a bit more almond milk until you reach your desired consistency. The final product is worth it! This entire process may take anywhere from 20-35 minutes, depending on the ‘doneness’ of the rice.

If you’re looking to save even more calories, you can try using your favorite sweetener in place of the honey and brown sugar. The honey and brown sugar add about 45 calories per serving, but the taste is worth it though.

Makes two (1/2 cup) servings, 140 Calories each. (Optional toppings not included.)