Recipes Under 400

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

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

Low Fat Creamy Mushroom Soup
Gina’s Weight Watcher Recipes

• 3 tbsp flour
• 4 cups water
• 2 chicken bullion cubes
• 5 oz shitake mushrooms, sliced
• 8 oz baby bella, sliced
• 1 celery stalk
• 1 tbsp light butter (optional)

1. Place cold water and flour in a blender and blend until smooth, pour into a medium pot and set heat to medium. 
2. Add celery, mushrooms, chicken bullion and butter and bring to a boil. 
3. Cover and simmer until vegetables are soft, about 20 minutes.
4. Remove celery and a cup of soup, then run that through the blender, then return back to the pot. (so you are blending a single cup of what you’ve cooked to give you a creamier texture)

Makes five 1 1/4 cup servings, 50 Calories each

 Fat: 1.8 g • Carb: 6.6 g • Fiber: 1.1 g • Protein: 3.2 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, 

Roasted Spaghetti Squash
Gina’s 

• 1 large ripe spaghetti squash
• salt and fresh pepper

1. Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon.
2. Place on a baking sheet, cut side up and sprinkle with salt and pepper. 
3. Bake at 350°F about an hour or until the skin gives easily under pressure and the inside is tender. 
4. Remove from oven and let it cool 10 minutes. 
5. Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands. Place in a serving dish and serve hot.

Should make about six servings. 1 cup of this is 42 Calories.

Fat: 0.4 g • Protein: 1.0 g • Carb: 10.0 g • Fiber: 2.2 g • Sugar: 3.9 g Sodium: 27.9 mg

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 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

Vegan Moroccan Soup #2

Ingredients

• 1 large onion, chopped
• 1 tablespoon olive oil
• 2 teaspoons ground cinnamon
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground allspice
• 1/4 teaspoon salt
• 3 cups water
• 1 small butternut squash, peeled and cubed
• 2 medium potatoes, peeled and cubed
• 4 medium carrots, sliced
• 3 plum tomatoes, chopped
• 2 small zucchini, cut into 1-inch pieces
• 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained

1. In a Dutch oven, saute onion in oil until tender. Add spices and salt; cook 1 minute longer.
2. Stir in the water, squash, potatoes, carrots and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until potatoes and squash are almost tender.
3. Add zucchini and chickpeas; return to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until vegetables are tender.

Makes eight servings (three quarts) at 1 and 1/2 cups each. 172 Calories.

  3g fat / 174mg sodium / 34g carbohydrate / 8g fiber / 5g protein

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

Pumpkin Butter

Via Food.com

Ever have apple butter? Well this is the pumpkin version!

• 1/4 cup brown sugar, packed
• 1 - 2 tablespoons granulated sweetener (Splenda/stevia/Truvia/etc; you may not even want more sweetness after the brown sugar - taste before adding)
• 1/4 cup water
• 1/2 teaspoon allspice
• 1/4 teaspoon ginger
• 1/4 teaspoon clove
• 1/4 teaspoon nutmeg (or 1 and 1/4 tbs  pumpkin pie spice instead of all of those)
• 1/2 teaspoon cinnamon
• 1 1/2 cups canned pumpkin puree (NOT pumpkin pie filling mix)

1. Combine everything except the canned pumpkin in a microwaveable one quart bowl. Mix well.
2. Microwave on high for 3 minutes, then stir.
3. Mix in the pumpkin well, and microwave on high 5 minutes longer. It should be bubbly after these five minutes.
4. Put into clean, sterilized jars for gift-giving, or into other clean, airtight containers for home use.

Remember to keep this refridgerated! It will keep up to three weeks, but you can freeze in an ice cube tray for individual servings to thaw for later.

Makes two cups, or 16 servings or two tablespoons, 20 Calories per serving.

Fat 0g / Carb 5.7 G (sugar 4.8g, fiber .3g) / Protein .2g

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

Eggplant Bruschetta

• 1 medium eggplant, cut into 1/4-inch slices
• 1/2 teaspoon salt
• 3 medium tomatoes, seeded and chopped
• 2 tablespoons fresh basil, minced
• 1 cup mozzarella cheese, shredded
• 2 tablespoons parmesan cheese, shredded

1. Place eggplant slices in a colander over a plate; sprinkle with salt and gently toss. Let stand 30 minutes before rinsing and draining well.
   
2. Coat each side with nonstick cooking spray and place on broiling pan.
3. Top eggplant with tomatoes, basil and cheeses and place in oven with broiler on
4. Broil until eggplant is tender and cheese is golden and bubbly (you HAVE to watch this)
   
   

Personally, I like using my toaster oven for this, since I can see into it better.

Makes four servings, 145 Calories each. (Use your judgement in splitting the eggplant into quarters.)

Mushroom Stuffed Eggplant

• 1 large eggplant
• 1/2 cup chopped onion
• 1 tablespoon chopped parsley
• 1/2 teaspoon salt
• 1 teaspoon oregano
• 3 garlic cloves, minced
• 2 cups sliced mushrooms or 2 cups coarsely chopped mushrooms
• 1 tablespoon butter, softened
• 1/2 cup grated parmesan cheese
• 1 cup soft breadcrumbs, DIVIDED
• 1 tablespoon butter, melted

Preheat oven to 375°F.

1. Halve the eggplant lengthwise. With a serrated spoon or a knife, scoop out pulp of eggplant, leaving about a 1/2” shell. Preheat oven to 375°F.
2. Place shells on a lightly sprayed cookie sheet and bake in oven for about 10-12 minutes.
3. While eggplant shells are in oven, finely chop the eggplant pulp.
4. In a pan, over medium heat, melt butter. Add eggplant pulp, onion, parsley, salt, oregano, garlic and mushrooms. Cover and sauté, stirring occasionally, until eggplant pulp and mushroom are tender — about 10 minutes or so.
5. Stir in parmesan cheese and HALF of the breadcrumbs.
6. Turn oven down to 350°F Remove eggplant shells.
7. Spoon mixture into eggplant shells.
8. Mix remaining half of breadcrumbs with melted butter. Sprinkle over filled eggplant.
9. Place filled eggplant shells back in the oven bake at 350°F for 20-25 minutes.

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.