Recipes Under 400

Vegan Party Paella! 

• 2 cups finely chopped fresh green beans
• 1 cup peas (frozen or canned is fine)
• 1 1/2 cups chopped onion
• 4 cloves garlic, minced
• 4 teaspoons olive oil or vegetable oil
• 4 cups vegetable broth (chicken broth if you are not vegan)
• 2 cups chopped tomatoes
• 2 cups long grain rice
• 1 teaspoon paprika
• 1 teaspoon ground turmeric
• 1 package (8 oz.) vegan chicken strips (such as Morningstar Farms)

1. In 12-inch nonstick skillet cook and stir green beans, onion and garlic in hot oil over medium-high heat about 5 minutes or until tender.
2. Carefully stir in broth, tomatoes, rice, paprika and turmeric. Bring to boiling. Reduce heat. 
3. Simmer, covered, about 18 minutes or until rice is tender and liquid is nearly absorbed. 
4. Stir in “chicken” strips. Cook, covered, over medium-low heat for 2 to 3 minutes or until heated through. Serve immediately.

Makes eight 1.5 cup servings at 260 Calories each.

3.5G Fat / 46g Carbs (3g fiber, 5g sugar) / 11g protien / 700mg sodium

Vegan Morrocan Stew

• 2 medium green or red bell peppers, chopped (about 2 cups)
• 1/2 medium eggplant, cut into 1-inch cubes (about 2 1/2 cups)
• 1/2 large onion, chopped (about 1 cup)
• 3 cloves garlic, minced
• 1 tablespoon vegetable oil
• 2 cups vegetable broth
• 1 large tomato, chopped (about 2 cups)
• 1 large potato, peeled and cut into 3/4-inch pieces (about 1 1/2 cups)
• 1 medium zucchini, sliced 1/4 inch thick (about 1 cup)
• 1/3 cup golden raisins or raisins
• 1/4 cup pitted black olives, sliced
• 2 teaspoons dried oregano leaves
• 1 teaspoon curry powder
• 1/2 teaspoon turmeric
• 1 package (8 oz.) of vegan chicken strips (like from Morningstar Farms, though Publix now makes their own generic brand!)

1. In colander rinse eggplant under cold running water. Drain thoroughly.

2. In nonstick Dutch oven cook peppers, onion and garlic in vegetable oil over medium heat about 3 minutes or until tender, stirring frequently. Stir in eggplant, broth, tomato, potato, zucchini, raisins, olives, oregano, curry powder and turmeric. Bring to boiling. Reduce heat. Simmer, covered, about 25 minutes or until vegetables are tender.

3. Stir in “chicken” strips. Cook, covered, about 4 minutes or until heated through

Makes four two-cup servings at 290 Calories each.

Fat 7g / Carbs 42g / Sugars 21g / Fiber 8g / Protein 19g / Sodium 1020g

Baked Salmon with Dill

Ingredients:

• 4 (6-ounce) salmon fillets (about 1 inch thick)
• cooking spray
• 1 1/2 tbs finely chopped fresh dill
• 1/2 tsp kosher salt
• 1/8 tsp freshly ground black pepper
• 1 lemon cut into 4 wedges

Directions:

1. Preheat oven to 350ºF.
2. Place fish on a baking sheet coated with cooking spray; lightly coat fish with cooking spray. Sprinkle with fresh dill, salt, and pepper.
3. Bake for 10 minutes or until fish flakes easily when tested with a fork (or until desired degree of doneness).
4. Serve with lemon wedsges.

Yields 4 servings at 263 Calories each. 15.8g fat (3.2g sat, 5.7 mono, 5.7g poly), 28g protein, .1g carbs).

Florentine Ravioli

Ingredients

• 1 20-ounce package frozen cheese ravioli or tortellini (4 cups)
• 6 teaspoons extra-virgin olive oil, divided
• 4 cloves garlic, minced 
• 1/4 teaspoon salt
• 1/8-1/4 teaspoon crushed red pepper 
• 1 16-ounce bag frozen chopped or whole-leaf spinach 
• 1/2 cup water
• 1/4 cup freshly grated Parmesan cheese

Directions

1. Bring a large pot of water to a boil; cook ravioli (or tortellini) according to package directions.
2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add salt, crushed red pepper to taste, spinach and water. Cook, stirring frequently, until the spinach has thawed, wilted and heated through, 5 to 7 minutes. Divide among 4 bowls, top with the pasta and drizzle 1 teaspoon of the remaining oil over each portion. Serve immediately with a sprinkle of Parmesan.

Makes four servings (about 1 1/2 cups each), 277 Calories.

Fennel and Chicken Flatbread

• 1 teaspoon extra-virgin olive oil
• 1 bulb fennel, quartered, cored and thinly sliced, plus 1 tablespoon chopped feathery tops for garnish
• 1 red bell pepper, thinly sliced
• 4 ounces boneless, skinless chicken breast, very thinly sliced crosswise
• 4 6 1/2-inch whole-wheat pitas or eight 4-inch whole-wheat pitas
• .5 cup shredded low-fat mozzarella cheese
• Freshly ground pepper to taste

Directions

1. Preheat oven to 500°F.

2. Heat oil in a large nonstick skillet over medium heat. Add fennel and bell pepper and cook, stirring often, until the vegetables begin to soften, about 5 minutes. Add chicken and cook another 5 minutes, stirring often, until the vegetables are tender and the chicken is cooked through.

3. Place pitas on a baking sheet and top each with an equal portion of the chicken and vegetable mixture; sprinkle with cheese and pepper. Bake until the cheese melts and turns golden, 10 to 15 minutes. Sprinkle with chopped fennel tops and serve warm.

Makes four servings, 285 Calories each.

German Bierocks (hamburger and cabbage rolls)

FILLING INGREDIENTS

• 1 5/8 cups cabbage, cut fine
• 1/4 cup onion, cut fine
• 7/8 tablespoon olive oil
• 1/2 lb hamburger
• 1/2 to taste salt and pepper
• 1/2 to taste cayenne pepper (optional)

DOUGH INGREDIENTS

• 1 3/4 cups all-purpose flour
• 1/2 package active dry yeast
• 1/2 cup milk
• 1/4 cup sugar
• 1/4 cup butter
• 1/2 teaspoon salt
• 1 egg

FILLING:

1. In a large frying pan, cook the cabbage and onion together until the cabbage is completely softened and golden. (This process can be hastened by adding a half-cup of water (or so) and covering the pan, but eventually cook all the liquid off before proceeding.)
2. In a separate pan, brown the hamburger and season with salt, pepper, and cayenne, if desired.
3. Mix the cabbage/onion with the hamburger thoroughly.

DOUGH:

1. In a large mixing bowl combine 2 cups of the flour and the yeast.
2. In a saucepan heat milk, sugar, butter and salt just till warm (115-120 degrees F) and butter is almost melted; stir constantly.
3. Add to flour mixture; add eggs.
4. Beat at low speed for 1/2 minute, then three minutes at high speed.
5. Stir in as much remaining flour as you can mix in with a spoon.
6. Turn out onto a floured surface.
7. Knead in enough remaining flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape into a ball, and place in a greased bowl; turn once.
8. Cover and let rise in a warm place till doubled in size (about 1 hour).
9. Punch down and cover; let rest 10 minutes before proceeding.
   

ASSEMBLY:

Makes seven rolls, 290 Calories each.

Applesauce Spice Cake with Lemon Frosting

Ingredients:

• 1/2 cup molasses
• 1 cup applesauce
• 1/2 teaspoon cloves
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 & 3/4 cup flour
• 2 tablespoons ginger
• 1/3 cup walnuts (optional), chopped

for the frosting:

• 1/2 cup Blue Bonnet light margarine, room temperature (you could use Vegan margarine)
• 2 cups powdered sugar
• 2 lemons, juiced

Directions:

Preheat the oven to 350 F / 177 C.
Combine the molasses and the applesauce in a large bowl.
Combine the remaining ingredients in a 2nd bowl, including the chopped walnuts, if using.
Grease an 8 inch square baking pan.

Mix the applesauce-molasses mixture into the dry ingredients and stir until evenly moistened.
Don’t over mix as it will beat out the air.
Pour into the greased baking pan.
Bake in the oven for 35-45 minutes or until the cake springs back when touched.

to make the frosting:
Blend the margarine and powdered sugar together, I use a fork.
One tablespoon at a time, add the lemon juice until it is a smooth, yet thick frosting.
Allow the cake to completely cool before frosting.

The recipe doesn’t say how many servings, so assuming 10, 271 Calories each. (Or divide 2710 by the amount of slices you make)

Pasta Shells Filled with Soy Ricotta and Pumpkin

Ingredients:

• 10-12 large pasta shells
• 2 cups fresh pumpkin, cut in small cubes
• 1 package fresh spinach- about 4 cups, cleaned

for the soy ricotta:

• 1 cup soy yogurt
• 1/4 cup nutritional yeast
• 1 tablespoon lemon juice
• 2 tablespoons tahini
• dash dried onions
• dash dried garlic
• 1 tablespoon miso
• pinch salt and pepper
• optionally paprika and dry mustard as desired

for the tomato sauce:

• 1 can crushed tomatoes
• 1 tablespoon oil
• 1 onion, chopped
• 1-2 cloves garlic
• 1 tablespoon Italian herbs
• splash lemon juice
• salt and pepper
• splash Tabasco (optional)

Directions:

1. Begin by making the soy ricotta.
2. In a medium bowl, mix the soy yogurt, nutritional east lemon juice, miso salt and pepper.
3. Season to taste with additional spices as desired

1. Steam the small pumpkin cubes al dente, remove from the heat and set aside.
2. Steam the spinach, when wilted and soft, place the spinach in a medium bowl.
3. Chop with a knife and fork as you would on a plate.
4. Drain any extra liquid that comes from the spinach.
5. Add the soy ricotta a tablespoon at a time. At about 2 or 3 tablespoons, it should be the right consistency for your filling. The rest can be used as dollops on top of the shells and around the baking dish.

Make the tomato sauce.

1. Heat the oil in a small saucepan.
2. Saute the onions.
3. Add the tomatoes, herbs and garlic.
4. Season to taste with a splash of lemon juice, Tabasco, alt and pepper.

1. Bring a large pot of lightly salted water to boil.
2. Put the pasta shells in ad cook about 5 minutes until al dente. Be careful to not over cook, as they will become too soft to fill and tear.
3. Place a bit of the tomato sauce in the bottom of an ovenproof baking dish.
4. Preheat the oven to 350 F / 177 C.
5. Remove the shells from the boiling water. Drain and extra water that may be in the shell.
6. Fill the shell with about a tablespoon of spinach mixture and add the pumpkin cubes.
7. Place the shell on the tomato sauce in the baking dish. Continue filling all the shells.
8. Place any extra tomato sauce around the shells and dollop some of the soy ricotta.
9. Place a lid or aluminum foil over the top of the baking dish and bake in the oven for 30 minutes.

Makes six servings, 300 Calories each.

Note* If you are not vegan, it may just be easier to just use low-fat ricotta cheese (your total will be about twenty Calories less)

Also, you can replace the pumpkin with any other squash that is in season (acorn squash is especially good).

Tofu Parmigiana

• 1/4 cup plain dry breadcrumbs
• 1 teaspoon Italian seasoning
• 1 14-ounce package firm or extra-firm water-packed tofu, rinsed =
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1 small onion, chopped
• 8 ounces white mushrooms, thinly sliced
• 1/4 cup grated Parmesan cheese
• 3/4 cup prepared marinara sauce, preferably low-sodium
• 1/2 cup shredded part-skim mozzarella cheese (or soy cheese)
• 2 tablespoons chopped fresh basil

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Four servings, 262 Calories each

See also, “Eggplant Parmigiana”

Weight Watcher’s Shepherd’s Pie

• 2  large potatoes, peeled and cut into 2-inch pieces
• 1/4 cup nonfat sour cream
• 1  tablespoon reduced-calorie margarine
• 1/8 teaspoon table salt
• 2  teaspoons olive oil
• 1  cup onion (chopped)
• 2  medium carrots (diced)
• 2  medium celery ribs, diced
• 1  lb uncooked ground turkey breast (or morningstar farms recipe crumbles)
• 3  tablespoons all-purpose flour
• 1  tablespoon fresh rosemary, chopped or 1  teaspoon dried rosemary
• 1  teaspoon dried thyme
• 1/2 teaspoon table salt
• 1/4 teaspoon black pepper
• 2  cups canned chicken broth or 2  cups beef broth (or vegetable for vegan)

1. Preheat oven to 400ºF. 
   
2. Place potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender.
3. Drain potatoes, transfer to a large bowl and add sour cream and margarine; mash until smooth, season to taste with salt and set aside.
4. Meanwhile, heat oil in a large skillet over medium-high heat.
5.  Add onion, carrots and celery; cook until soft, about 3 minutes.
6. Add turkey and cook until browned, breaking up the meat as it cooks, about 5 minutes.
7. Add flour, rosemary, thyme, salt and pepper; stir to coat.
8. Add broth and bring to a simmer; simmer until mixture thickens, about 3 minutes.
9. Transfer turkey mixture to a 9-inch, deep-dish pie plate. Spread mashed potatoes over top and using the back of a spoon, make decorative swirls over the top.
10. Bake until potatoes are golden, about 30 minutes.
11. Slice into 6 pieces and serve.

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.

• Cantaloupe chunks - 50
• blueberries - 20
• half a wrap wrap made with muenster cheese (50), ham (25), and spinach wrap (50) - 125
• salad - 30
• Walden Farms dressing (0)
• green bell pepper, tomato, and baby carrots - 50

Total: 275

Another bento!

• A small pink lady apple, sliced - 50
• Vanilla yogurt with blueberries on top - 50
• bell pepper in slices - 30
• laughing cow cheese wedge, french onion - 35
• multigrain crackers - 110

Total: 275

Chicken Lettuce Wraps w/ Cilantro Lime Dressing

• 2 Tbsp. Minced Fresh Cilantro Leaves
• 2 Tbsp. Fresh Lime Juice (I recommend purchasing already squeezed juice in produce dept)
• 1 Teaspoon Red Pepper Flakes 
• 1/2 Teaspoon of Honey
• 1 Cup Cooked/Shredded Chicken (6 oz.)
• 1/2 Cup Fresh or Frozen Corn Kernels (thawed if frozen)
• 1/2 Cup Canned Black Beans, Drained & Rinsed
• 1/2 Cup Diced Avacado
• 10 Cherry Tomatoes, Quartered
• 1/4 Teaspoon Kosher Salt
• 6 Boston or Bibb Lettuce Leaves

1. Whisk together cilantro, lime juice, pepper flakes, and honey in a large bowl.
2. Add shredded chicken, tossing to coat with dressing. Add corn, black beans, avocado, and tomatoes; toss gently to combine. Season filling with salt.
3.  Spoon about 1/2 cup filling onto each lettuce leaf. Place three lettuce wraps on each plate.

Health Info for 3 lettuce wraps (Recipe makes 6 wraps):
275 cal; 7g total fat (1gram sat, 4g mono, 2g poly): 49mg chol; 5ll mg sodium; 27g carb (9g fiber, 6g total sugars(; 27g protein; 3mg iron; 63mg calcium