under400:

Sweet Potato Fries

2 servings

Ingredients:

• 2 sweet potatoes 
• 2 teaspoons olive/vegetable oil
• salt and pepper to taste

Instructions:

• Preheat oven to 450 degrees
• Peel and cut potatoes into thin sticks [the thinner, the crunchier!]
• Put potatoes, oil, salt and pepper into a bowl and mix until all the potatoes are coated
• Spread on a non-greased tray and bake for 15 minutes. 
• Be sure to check on them every 3-5 minutes because depending on the thickness of the fries, the baking time will vary

Makes two 150-calories snacks

under400:

Cauliflower Fried Rice

White rice is just about my favorite thing ever. It’s also filled with carbs. This cauliflower ‘rice’ is a perfect solution to curb your craving.

Ingredients:

• 1/2 head of a cauliflower
• 1 tbsp olive oil
• 1 tbsp soy sauce
• 1 egg, beaten
• 1 egg white, beaten
• 1/4 cup diced onions
• 1 tsp minced garlic
• 1/4 cup chopped scallion

Instructions:

• You can either grate the cauliflower on the largest size of a hand-grater, or use a food processor on the ‘grating’ setting
• Heat oil over medium-high flame
• Add garlic and onions. do not let them burn
• Add cauliflower and stir consistently for about 5 minutes
• It should turn golden, but do not cook it for too long or it will get mushy
• Add soy sauce
• Add beaten eggs and stir until egg is fully cooked
• Put onto plate and sprinkle scallions
• Enjoy!

Makes 2 170 Calorie servings

under400:

Tomato, Basil and Feta Cheese Salad

Ingredients:

• 2 cups tomatoes, diced
• 1/4 cup crumbled Feta cheese
• 1 (2 1/4 ounce) can sliced black olives
• 1/4 cup red onion, finely chopped
• 3 tablespoons chopped fresh basil
• 1 tablespoon lemon juice
• 1/4 teaspoon salt

Preparation:
1. Ad all the ingredients in a medium serving bowl.
2. Toss well and serve.

 
Servings: four, 64 Calories each

under400:

Cheese and Broccoli soup.

• 1 cup chopped onion
• 2 garlic cloves, minced
• 3 cups fat free, less sodium chicken broth
• 1 (16oz.) package broccoli florets
• 2 1/2 cups skim milk
• 1/3 cup all purpose flour
• 1/4 tsp. black pepper
• 8oz. velveeta light

1. Heat a large nonstick saucepan coated with cooking spray over medium high heat. Add onion and garlic; saute 3 minutes or until tender.
2. Add broth and broccoli. Bring broccoli mixture to a boil over medium high heat.
3. Reduce heat to medium; cook 10 minutes.
4. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to the broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper.
5. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, and process until smooth.
6. Return purred soup mixture to pan.

Number of Servings: 12 (1/2 cup), 90 Calories each.

under400:

Grilled Green Shrimp

1/3 cup chopped parsley

1/3 cup chopped basil

2    garlic cloves, minced

4  teaspoons extra virgin olive oil

3/4 teaspoon salt

1/4 teaspoon fresh ground pepper

1 1/2 lbs large shrimp, peeled and deveined

1. 1 To prepare the marinade, combine the parsley, basil, garlic, oil, salt and pepper in a zip-close plastic bag. Add the shrimp. Refrigerate, turning the bag occasionally, 1 hour to overnight.
2. 2 Spray a nonstick ridge grill pan with nonstick spray and set over medium-high heat. Working in batches, if necessary, grill the shrimp until they are just opaque in the center and lightly browned on the outside, 2-3 minutes on each side.

Makes four servings, 226 each.

under400:

Cucumber and Avocado Salad

• 2 long seedless cucumbers
• 1 haas avocado
• 1 small or 1/2 large sweet onion
• 2 tsp guacamole powder (such as Lawry’s)

Directions

1. Cucumber: cut lengthwise twice (making it into quarters), then slice about a half inch thick, into little chunks.
2. Onion: slice very, very thin and then pull it apart into little rings or slivers
3. Avocado: scoop it out of the skin and remove the pit, then cut into little chunks, about a quarter to a half inch cubed. (It will get mushed.)
4. Put these veggies in a bowl and toss together. Spritz canola oil for about one second to wet it all with oil (optional)
5. Shake on the guacamole powder: about one or two teaspoons.
6. Mix it all up.Either eat plain or use it to top tofu, fish or chicken slices (basically, any protein).

Eight one-cup servings, 55 Calories each

under400:

Penne Pasta

• 4 Oz. Penne Pasta
• 6 Cups Fresh Spinach
• 1 Cup Button Mushrooms, Sliced
• 1 Medium Tomato, Chopped
• 6 Oz. Boneless, Skinless Chicken Breast
• 1 Cup Fat Free Mozzarella
• 1 Tbsp. Minced Garlic
• 1 Tbsp. Minced Onion

1. Cook pasta in boiling water until it reaches Al Dente. When finished, drain, and place in a large serving bowl.
2. While pasta is cooking, spray and heat a large skillet over medium-high. Add garlic, onion, and chicken breast, and cook until chicken is just about finished.
3. Add mushrooms to pan, and cook for about five minutes longer. Remove pan from heat, and shred chicken with two forks.
4. While the pan is still hot, add remaining ingredients, and stir until cheese has begun to melt. Add all contents of the pan to the serving bowl, and toss with pasta until evenly distributed. Season to your liking.
5. Serve warm, and Enjoy!

Four servings, 194 Calories each.

under400:

Wild Mushroom and Tomato Ragout

• 1 T olive oil
• 1 shallot, peeled and thinly sliced
• 1 t balsamic vinegar
• 1 t tomato paste
• 2 cup sliced assorted mushrooms (such as cremini, shiitake, and oyster)
• 3-1/2 cups low-sodium vegetable broth, divided
• 1 cup grape tomatoes, halved
• 1 t chopped fresh rosemary (or 1/2 teaspoon dried)
• 1 t chopped fresh sage (or 1/4 teaspoon dried)
• ²/₃ cup quick-cooking polenta
• 2 T shaved Parmesan (optional)

Directions

• Heat olive oil in a skillet over medium heat. Add shallot and vinegar and cook for 2 minutes. Add tomato paste and mushrooms; cook for 5 minutes, stirring occasionally.
• Pour in 1/2 cup broth, bring to a boil, and reduce to a simmer. Cook for 5 minutes. Add grape tomatoes and cook 5 more minutes until sauce thickens slightly. Remove from heat.
• Bring 3 cups of broth, rosemary, and sage to a boil in a medium saucepan. Slowly pour in polenta. Cook
  over medium heat, stirring constantly for 4 to 5 minutes until mixture thickens.
• Spoon polenta into four bowls and top each with a portion of mushroom ragout and a sprinkling of Parmesan.

Four servings.

One serving (2/3 cup polenta, 2/3 cup ragout): 164 calories, 5 g fat (26% of calories), 1 g saturated fat, 26 g carbs, 4 g protein, 2 g fiber, 55 mg calcium, 2 mg iron, 177 mg sodium

under400:

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.

under400:

Hungry Girl’s McCafe Swap!

Ingredients:

• 1 tsp. instant coffee granules
• 2 no-calorie sweetener packets (like Splenda or Truvia)
• 1 tbsp. plus 1 tsp. fat-free or light caramel dip (like the kinds by Marzetti), divided
• 1/4 cup light vanilla soymilk
• One 60-calorie sugar-free caramel pudding snack
• 1 1/2 cups crushed ice or 8 - 12 ice cubes
• 2 tbsp. Fat Free Reddi-wip

Directions:

1. In a tall glass, combine coffee granules, sweetener, and 1 tbsp. caramel dip. Add 1/4 cup very hot water and stir until ingredients have dissolved. Transfer to a blender. Rinse the glass, if needed, and set aside.
2. To the blender, add all other ingredients except the remaining 1 tsp. caramel dip and the Reddi-wip. Blend at high speed until completely mixed. Transfer to the tall glass and set aside.
3. Place remaining 1 tsp. caramel dip in a small microwave-safe bowl and microwave for 10 seconds, or until very warm.
4. Top drink with Reddi-wip and drizzle with the warm caramel dip. Enjoy!

Makes one 12oz serving at 158 Calories.

I personally love the chocolate McCafes, so I use a chocolate pudding snack. I also use almond milk and forgo the toppings. The pudding really makes the consistency perfect.

theskinnyonfit:

THINK THIN: Cauliflower risoto 

1 C of cauliflower - shredded to rice like size in a food processor

1 tbsp onions

3 tbsp milk

In a medium saucepan mix together all the ingredients, add tomatoes, spices and herbs to taste 

calories : 40 calories !  

(via under400)

under400:

Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Three servings, 178 calories each

 7.6g total fat, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein

under400:

Hash Brown Egg White Nests 

Gina’s Weight Watcher Recipes

•  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.