200 calories recipes
DESCRIPTION
Some recipes of under 200 calories that I collected from the internet for a special project.TRANSCRIPT
Contents What Does 200 Calories Look Like? .............................................................................................................. 1
Recipes .......................................................................................................................................................... 9
Thai carrot salad ...................................................................................................................................... 10
Spicy falafels ............................................................................................................................................ 12
Roasted coriander cauliflower ................................................................................................................ 14
Devilled tofu kebabs ............................................................................................................................... 16
Broccoli Chicken Divan ............................................................................................................................ 18
Chicken Pasta I ........................................................................................................................................ 20
Steak and Bacon Tournedos ................................................................................................................... 22
Quick and Easy Stuffed Peppers ............................................................................................................. 24
Rice with Black Beans .............................................................................................................................. 26
Spaghetti Squash I ................................................................................................................................... 28
Angel's Pasta ........................................................................................................................................... 30
The Best Chicken Salad Ever ................................................................................................................... 32
Chicken and Mushrooms ........................................................................................................................ 34
Garlic Tomatoes ...................................................................................................................................... 36
Salsa Rice recipe - 101 calories ............................................................................................................... 38
Easy Beef Gyros recipe - 198 calories ..................................................................................................... 40
Salmon and Asparagus in Foil ................................................................................................................. 42
Cajun Halibut ........................................................................................................................................... 44
25 healthy snacks under 200 calories ......................................................................................................... 46
Appendix I : Conversion Charts ................................................................................................................... 50
1
What Does 200 Calories Look Like? Source: http://www.wisegeek.com/what-does-200-calories-look-like.htm
Celery 1425 grams = 200 Calories
Mini Peppers 740 grams = 200 Calories
Broccoli 588 grams = 200 Calories
Baby Carrots 570 grams = 200 Calories
Honeydew Melon 553 grams = 200 Calories
Coca Cola 496 ml = 200 Calories
Red Onions 475 grams = 200 Calories
Apples 385 grams = 200 Calories
Canned Green Peas 357 grams = 200 Calories
2
Whole Milk 333 ml = 200 Calories
Kiwi Fruit 328 grams = 200 Calories
Canned Sweet Corn 308 grams = 200 Calories
Grapes 290 grams = 200 Calories
Ketchup 226 grams = 200 Calories
Sliced Smoked Turkey 204 grams = 200 Calories
Balsamic Vinegar 200 ml = 200 Calories
Lowfat Strawberry Yogurt 196 grams = 200 Calories
Canned Chili con Carne 189 grams = 200 Calories
3
Canned Black Beans 186 grams = 200 Calories
Canned Pork and Beans 186 grams = 200 Calories
Eggs 150 grams = 200 Calories
Cooked Pasta 145 grams = 200 Calories
Avocado 125 grams = 200 Calories
Canned Tuna Packed in Oil 102 grams = 200 Calories
Fiber One Cereal 100 grams = 200 Calories
Flax Bread 90 grams = 200 Calories
Dried Apricots 83 grams = 200 Calories
4
Jack in the Box Cheeseburger 75 grams = 200 Calories
Jack in the Box French Fries 73 grams = 200 Calories
Jack in the Box Chicken Sandwich 72 grams = 200 Calories
French Sandwich Roll 72 grams = 200 Calories
Blueberry Muffin 72 grams = 200 Calories
Sesame Seed Bagel 70 grams = 200 Calories
Tootsie Pops 68 grams = 200 Calories
Hot Dogs 66 grams = 200 Calories
Wheat Dinner Rolls 66 grams = 200 Calories
5
Corn Bran Cereal 60 grams = 200 Calories
Bailey's Irish Cream 60 ml = 200 Calories
Smarties Candy 57 grams = 200 Calories
Uncooked Pasta 56 grams = 200 Calories
Blackberry Pie 56 grams = 200 Calories
Cranberry Vanilla Crunch Cereal 55 grams = 200 Calories
Cornmeal 55 grams = 200 Calories
Wheat Flour 55 grams = 200 Calories
Peanut Butter Power Bar 54 grams = 200 Calories
6
Puffed Rice Cereal 54 grams = 200 Calories
Jelly Belly Jelly Beans 54 grams = 200 Calories
Puffed Wheat Cereal 53 grams = 200 Calories
Brown Sugar 53 grams = 200 Calories
Glazed Doughnut 52 grams = 200 Calories
Salted Pretzels 52 grams = 200 Calories
Medium Cheddar Cheese 51 grams = 200 Calories
Fruit Loops Cereal 51 grams = 200 Calories
Gummy Bears 51 grams = 200 Calories
7
Splenda Artifical Sweetener 50 grams = 200 Calories
Salted Saltines Crackers 50 grams = 200 Calories
Werther's Originals Candy 50 grams = 200 Calories
Snickers Chocolate Bar 41 grams = 200 Calories
Doritos 41 grams = 200 Calories
Marshmallow Treat 40 grams = 200 Calories
M&M Candy 40 grams = 200 Calories
Peanut Butter Crackers 39 grams = 200 Calories
Cheetos 38 grams = 200 Calories
8
Potato Chips 37 grams = 200 Calories
Hershey Kisses 36 grams = 200 Calories
Sliced and Toasted Almonds 35 grams = 200 Calories
Fried Bacon 34 grams = 200 Calories
Peanut Butter 34 grams = 200 Calories
Salted Mixed Nuts 33 grams = 200 Calories
Butter 28 grams = 200 Calories
Canola Oil 23 grams = 200 Calories
9
Recipes
Image: http://www.healthspablog.org/wp-content/uploads/2008/07/healthy-food-gives-healthy-skin.jpg
10
Thai carrot salad
Source: http://www.bbcgoodfood.com/recipes/6520/
Serve new season carrots as a side dish or as a light main dish
Recipe uploaded by
Difficulty and servings
Serves 4
Preperation and cooking times
Ready in 15 minutes
Ingredients
4 tbsp Thai fish sauce
2 limes , juiced
1 tbsp palm sugar or soft brown sugar
2 shallots , finely sliced
11
2 red chillies , finely shredded
3 large carrots , finely shredded or grated
2 x 50g bundles, rice vermicelli noodles, soaked according to the pack instructions
a small bunch mint , chopped
a handful peanuts , toasted and chopped
Method
1. Put the fish sauce, lime juice, sugar, shallots and chillies in a large bowl and leave to sit for 5
minutes.
2. Add the carrots, drained noodles and mint and toss everything together. Top with the peanuts.
Per serving
192 kcalories, protein 6.2g, carbohydrate 35.4g, fat 3.8 g, saturated fat 0.6g, fibre 3.4g, salt 3.01 g
12
Spicy falafels
Source: http://www.bbcgoodfood.com/recipes/2589/
Cheap and dead easy to make - stuff them into pittas with salad, or serve with couscous and houmous
Difficulty and servings
Serves 6
Easily doubled
Preperation and cooking times
Prep 10 mins Cook 10 mins
Ready in 20 minutes
Vegetarian
Ingredients
2 tbsp sunflower or vegetable oil
13
1 small onion , finely chopped
1 garlic clove, crushed
400g can chickpeas , washed and drained
1 tsp ground cumin
1 tsp ground coriander (or use more cumin)
handful parsley , chopped, or 1 tsp dried mixed herbs
1 egg , beaten
Method
1. Heat 1 tbsp oil in a large pan, then fry the onion and garlic over a low heat for 5 mins until
softened. Tip into a large mixing bowl with the chickpeas and spices, then mash together with a
fork or potato masher until the chickpeas are totally broken down. Stir in the parsley or dried
herbs, with seasoning to taste. Add the egg, then squish the mixture together with your hands.
2. Mould the mix into 6 balls, then flatten into patties. Heat the remaining oil in the pan, then fry
the falafels on a medium heat for 3 mins on each side, until golden brown and firm. Serve hot or
cold with couscous, pitta bread or salad.
Per Falafel
105 kcalories, protein 5g, carbohydrate 8g, fat 6 g, saturated fat 1g, fibre 2g, salt 0.27 g
14
Roasted coriander cauliflower
Give cauliflower a bit of zing by adding coriander and red onion to make a low fat, vitamin C-packed side dish
Source: http://www.bbcgoodfood.com/recipes/2020/roasted-coriander-cauliflower
Difficulty and servings
Serves 4 as a side dish
Preperation and cooking times
Prep 5 mins Cook 25 mins Vegetarian, Low-fat
Ingredients
1 head cauliflower , about 500g, cut into florets 2 red onions , sliced into thick wedges 1 tsp ground coriander 2 tbsp olive oil handful fresh coriander , to serve
Method
15
1. Heat oven to 220C/fan 200C/gas 7. In a roasting tin, toss the cauliflower, red onion, ground
coriander and olive oil together with some salt and pepper. Roast for 25 mins, tossing
occasionally until the vegetables are starting to brown. Toss through the coriander and serve.
Per serving
118 kcalories, protein 5g, carbohydrate 9g, fat 7 g, saturated fat 1g, fibre 3g, salt 0.03 g
16
Devilled tofu kebabs
A low fat vegetarian kebab to bring out the devil in you
Source: http://www.bbcgoodfood.com/recipes/2955/devilled-tofu-kebabs
Difficulty and servings
Serves 4
Preperation and cooking times
Prep 25 mins Cook 35 mins Vegetarian, Low-fat
Ingredients
8 shallots or button onions 8 small new potatoes 2 tbsp tomato purée 2 tbsp light soy sauce 1 tbsp sunflower oil 1 tbsp clear honey 1 tbsp wholegrain mustard 300g firm smoked tofu , cubed
17
1 courgette , peeled and sliced 1 red pepper , deseeded and diced
Method
1. Put the shallots or button onions in a bowl, cover with boiling water and set aside for 5 mins.
Cook the potatoes in a pan of boiling water for 7 mins until tender. Drain and pat dry. Put
tomato purée, soy sauce, oil, honey, mustard and seasoning in a bowl, then mix well. Toss the
tofu in the marinade. Set aside for at least 10 mins.
2. Heat the grill. Drain and peel shallots or onions, then cook in boiling water for 3 mins. Drain well.
Thread the tofu, shallots, potatoes, courgette and pepper on to 8 x 20cm skewers. Grill for 10
mins, turning frequently and brushing with remaining marinade before serving.
Serving suggestion
Perfect with some white or brown rice.
Per serving
178 kcalories, protein 10g, carbohydrate 18g, fat 8 g, saturated fat 1g, fibre 3g, salt 1.35 g
18
Broccoli Chicken Divan
Source: http://allrecipes.com/Recipe/Broccoli-Chicken-Divan/Detail.aspx
"A quick and easy chicken and broccoli dish that all will love!"
PREP TIME 20 Min COOK TIME 20 Min READY IN 40 Min INGREDIENTS (6 Servings)
455 g chopped fresh broccoli 210 g cubed, cooked chicken meat 1 (10.75 ounce) can condensed cream of broccoli soup 80 ml milk 55 g shredded Cheddar cheese 15 g butter, melted 15 g dried bread crumbs
INGREDIENTS (1 Serving)
75 g chopped fresh broccoli 35 g cubed, cooked chicken meat 1/8 (10.75 ounce) can condensed cream of broccoli soup 15 ml milk 9 g shredded Cheddar cheese 2 g butter, melted 2 g dried bread crumbs
DIRECTIONS
NOTE: This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 6 servings.
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1. Preheat oven to 450 degrees F (230 degrees C).
2. Place the broccoli in a saucepan with enough water to cover. Bring to a boil, and cook 5 minutes,
or until tender. Drain.
3. Place the cooked broccoli in a 9 inch pie plate. Top with the chicken. In a bowl, mix the soup and
milk, and pour over the chicken. Sprinkle with Cheddar cheese. Mix the melted butter with the
bread crumbs, and sprinkle over the cheese.
4. Bake in the preheated oven for 15 minutes, or until bubbly and lightly brown.
Nutritional Information
Amount Per Serving
Calories: 186
Total Fat: 8.5g
Cholesterol: 44mg
Sodium: 440mg
Total Carbs: 12.2g
Dietary Fiber: 2.5g
Protein: 15.5g
20
Chicken Pasta I
"A wonderful change in light eating with pasta, chicken and vegetables. It is very low in fat and calories, but tastes delicious. Use your favorite pasta - we use mostaccioli pasta. Add some of your favorite veggies, if desired."
Source: http://allrecipes.com/Recipe/Chicken-Pasta-I/Detail.aspx
PREP TIME 30 Min COOK TIME 15 Min READY IN 45 Min
SERVINGS (1)
INGREDIENTS
30 g mostaccioli
3/8 skinless, boneless chicken breast halves
1/8 onion, chopped
3/8 fresh mushrooms, sliced
1 g Italian seasoning
1/8 (14.5 ounce) can diced tomatoes
salt and pepper to taste
1 g grated Parmesan cheese
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 8 servings.
21
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until
al dente; drain and reserve.
2. Meanwhile, in a large lightly greased skillet over medium heat, cook chicken for about 15
minutes and remove from pan; cool and dice.
3. In a large skillet over medium heat, combine onion, mushrooms, Italian seasoning, tomatoes
with juice, salt and pepper; cook until onions are translucent. Remove from heat and add
chicken and pasta. Sprinkle Parmesan cheese on top; serve.
Nutritional Information
Amount Per Serving
Calories: 185
Total Fat: 1.8g
Cholesterol: 27mg
Sodium: 165mg
Total Carbs: 26.1g
Dietary Fiber: 2.1g
Protein: 15.7g
22
Steak and Bacon Tournedos Source: http://allrecipes.com/Recipe/Steak-and-Bacon-Tournedos/Detail.aspx
"Great on the grill!"
PREP TIME 15 Min COOK TIME 30 Min READY IN 45 Min Original recipe yield 8 steaks
INGREDIENTS (1 Serving)
85 g flank steak, pounded to 1/2 inch thickness
unseasoned meat tenderizer to taste
1-1/4 slices bacon, cooked, but still soft
0.1 g freshly ground black pepper to taste
0.2 g garlic powder
0.2 g seasoned salt
0.9 g chopped fresh parsley
INGREDIENTS (8 Servings)
680 g flank steak, pounded to 1/2 inch thickness
unseasoned meat tenderizer to taste
10 slices bacon, cooked, but still soft
1 g freshly ground black pepper to taste
1 g garlic powder
2 g seasoned salt
8 g chopped fresh parsley
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 8 steaks.
1. Preheat an outdoor grill for medium-high heat.
2. Score one side of the flank steak with diagonal cuts. Season meat on both sides with tenderizer,
pepper, garlic powder, and salt; lay flat, scored side down. Sprinkle with parsley, and lay bacon
strips lengthwise on steak, then roll up jellyroll style. Skewer with 8 evenly spaced wooden
toothpicks. Form 8 steaks by cutting in between toothpicks with a serrated knife.
3. Place steaks on preheated grill. Cook for about 15 minutes, turning once, or to desired
doneness.
Nutritional Information
23
Amount Per Serving
Calories: 166
Total Fat: 11.8g
Cholesterol: 37mg
Sodium: 268mg
Total Carbs: 0.4g
Dietary Fiber: 0.1g
Protein: 13.6g
24
Quick and Easy Stuffed Peppers
Source: http://allrecipes.com/Recipe/Quick-and-Easy-Stuffed-Peppers/Detail.aspx
"This microwave recipe is quick and very simple, and is a good meal for a busy work week. You can use any color peppers you like. Try using garbanzos instead of the kidney beans for a variation on this recipe."
PREP TIME 15 Min COOK TIME 15 Min READY IN 30 Min
INGREDIENTS (1 Serving)
1/2 large red bell peppers, halved and seeded
1/4 (8 ounce) can stewed tomatoes, with liquid
7 g quick-cooking brown rice
8 ml hot water
1/2 green onions, thinly sliced
20 g frozen corn kernels, thawed and drained
1/8 (15 ounce) can kidney beans, drained and rinsed
0.2 g crushed red pepper flakes
15 g shredded mozzarella cheese
1 g grated Parmesan cheese
NGREDIENTS (4 Servings)
2 large red bell peppers, halved and seeded
1 (8 ounce) can stewed tomatoes, with liquid
30 g quick-cooking brown rice
30 ml hot water
2 green onions, thinly sliced
25
80 g frozen corn kernels, thawed and drained
0.5 (15 ounce) can kidney beans, drained and rinsed
0.8 g crushed red pepper flakes
55 g shredded mozzarella cheese
5 g grated Parmesan cheese
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 4 servings.
1. Arrange pepper halves in a 9 inch square glass baking dish. Cover dish with plastic wrap. Poke a
few holes in the plastic wrap for vents, and heat 4 minutes in the microwave, or until tender.
2. In a medium bowl, mix tomatoes and their liquid, rice, and water. Cover with plastic, and cook in
the microwave for 4 minutes, or until rice is cooked.
3. Stir green onions, corn, kidney beans, and red pepper flakes into the tomato mixture. Heat in
the microwave for 3 minutes, or until heated through.
4. Spoon hot tomato mixture evenly into pepper halves, and cover with plastic wrap. Poke a few
holes in the plastic to vent steam, and heat in the microwave 4 minutes. Remove plastic,
sprinkle with mozzarella cheese and Parmesan cheese, and allow to stand 1 to 2 minutes before
serving.
Nutritional Information
Amount Per Serving
Calories: 179
Total Fat: 4.4g
Cholesterol: 12mg
Sodium: 352mg
Total Carbs: 27.6g
Dietary Fiber: 6.6g
Protein: 9.2g
26
Rice with Black Beans
Source: http://allrecipes.com/Recipe/Rice-with-Black-Beans/Detail.aspx "Good rice, beans, and tomato dish that takes about 20 minutes to prepare."
PREP TIME 5 Min COOK TIME 15 Min READY IN 20 Min INGREDIENTS (1 Serving)
1/8 onion, chopped
2 ml vegetable oil
1/8 (1/8*14.5 ounce) can stewed tomatoes
1/8 (1/8*15 ounce) can black beans, undrained
0.1 g dried oregano
0.2 g garlic powder
10 g instant white rice
INGREDIENTS (8 Servings)
1 onion, chopped
15 ml vegetable oil
1 (14.5 ounce) can stewed tomatoes
1 (15 ounce) can black beans, undrained
0.8 g dried oregano
1 g garlic powder
95 g instant white rice
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 8 servings.
27
1. In a large saucepan, cook and stir onion in oil until tender and translucent, but not brown. Add
tomatoes, beans, oregano and garlic powder. Bring to boil. Stir in rice, return mixture to a boil.
Reduce heat to simmer, and cover.
2. Let mixture simmer for 5 minutes. Remove pan from heat and let stand 5 minutes before
serving.
Nutritional Information
Amount Per Serving
Calories: 128
Total Fat: 2.1g
Cholesterol: 0mg
Sodium: 316mg
Total Carbs: 23.1g
Dietary Fiber: 4.6g
Protein: 4.7g
28
Spaghetti Squash I
Source: http://allrecipes.com/Recipe/Spaghetti-Squash-I/Detail.aspx "The flesh of spaghetti squash comes out in long strands, very much resembling the noodles for which it is named. In this recipe, the 'noodles' are tossed with vegetables and feta cheese. You can substitute different vegetables, but be sure to use ones that have contrasting colors." PREP TIME 15 Min COOK TIME 30 Min READY IN 45 Min INGREDIENTS (1 Serving)
1/8 spaghetti squash, halved lengthwise and seeded
5 ml vegetable oil
1/8 onion, chopped
1/8 clove garlic, minced
45 g chopped tomatoes
20 g crumbled feta cheese
4 g sliced black olives
0.9 g chopped fresh basil
INGREDIENTS (6 Servings)
1 spaghetti squash, halved lengthwise and seeded
30 ml vegetable oil
1 onion, chopped
1 clove garlic, minced
270 g chopped tomatoes
110 g crumbled feta cheese
25 g sliced black olives
5 g chopped fresh basil
29
DIRECTIONS This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 6 servings.
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.
2. Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the
preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove
squash from oven, and set aside to cool enough to be easily handled.
3. Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and
saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.
4. Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss
with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.
Nutritional Information Amount Per Serving Calories: 148
Total Fat: 9.9g
Cholesterol: 17mg
Sodium: 270mg
Total Carbs: 13g
Dietary Fiber: 2.8g
Protein: 4.1g
30
Angel's Pasta
Source: http://allrecipes.com/Recipe/Angels-Pasta/Detail.aspx "Light and delicate vegetarian pasta entree that's easy!"
PREP TIME 10 Min COOK TIME 15 Min READY IN 25 Min INGREDIENTS (1 Serving)
35 g angel hair pasta
1 g crushed garlic
3 ml olive oil
1/3 zucchini, sliced
salt and pepper to taste
1/2 tomatoes, chopped
2 leaves fresh basil
20 g mozzarella cheese, shredded
INGREDIENTS (6 Servings)
225 g angel hair pasta
8 g crushed garlic
15 ml olive oil
2 zucchini, sliced
salt and pepper to taste
3 tomatoes, chopped
12 leaves fresh basil
115 g mozzarella cheese, shredded
DIRECTIONS This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the original recipe yield of 6 servings.
31
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until
al dente; drain.
2. Meanwhile, heat a medium skillet over medium heat. Pour in oil and saute garlic until golden.
Stir in zucchini, salt and pepper. Saute 2 minutes, then mix in tomato and cook a few minutes
more. Chop basil and add to vegetables right before mixing with pasta.
3. Combine pasta and vegetables. Serve topped with mozzarella.
Nutritional Information
Amount Per Serving
Calories: 201
Total Fat: 6.6g
Cholesterol: 12mg
Sodium: 202mg
Total Carbs: 26.9g
Dietary Fiber: 3g
Protein: 10.1g
32
The Best Chicken Salad Ever
Source: http://allrecipes.com/Recipe/The-Best-Chicken-Salad-Ever/Detail.aspx
"This is the best chicken salad I have ever had in my life and it is so simple to make."
PREP TIME 10 Min READY IN 10 Min Original recipe yield 2 cups
INGREDIENTS (1 Serving)
1/4 boneless chicken breast halves, cooked
8 g creamy salad dressing
8 g cole slaw dressing
1/8 stalk celery, chopped
1/8 onion, chopped
salt and pepper to taste
INGREDIENTS (8 Serving)
2 boneless chicken breast halves, cooked
60 g creamy salad dressing
65 g cole slaw dressing
1 stalk celery, chopped
0.2 onion, chopped
salt and pepper to taste
DIRECTIONS
This recipe's Ingredients were scaled to yield a new amount. The directions below still refer to the
original recipe yield of 2 cups.
33
1. In a food processor, combine the chicken, creamy salad dressing, cole slaw dressing, celery,
onion, and salt and pepper. Mix until well chopped.
Nutritional Information
Amount Per Serving
Calories: 103
Total Fat: 6.3g
Cholesterol: 26mg
Sodium: 141mg
Total Carbs: 3.2g
Dietary Fiber: 0.1g
Protein: 7.6g
34
Chicken and Mushrooms
Source: http://dietrecipesblog.com/2009/02/24/chicken-and-mushrooms-recipe-189-calories/
A few years ago I had a revelation: chicken and mushrooms go extremely well together. Since then, I’ve tried many recipes using these two main ingredients.
Ingredients: 4 small boneless chicken breasts 2 1/2 cups sliced mushrooms 1 tablespoon minced onion flakes 1/2 cup chopped red or green pepper 1 dash garlic powder 2 teaspoons honey 1/4 cup soy sauce
Preparation: 1. Preheat the oven to 350 degrees F. 2. Place the chicken breasts in a 9×13 baking dish. 3. Sprinkle the chicken with the onion flakes. 4. In a small bowl, combine the honey, soy sauce, and garlic powder; pour the mixture evenly over the chicken. 5. Cover and bake for about 30 minutes. 6. Spread the mushrooms and red or green peppers evenly over the chicken and continue to bake, covered, for about 20 more minutes (or until the mushrooms are tender).
Servings: 4
35
Nutritional information for one serving: Calories: 189 Calories from fat: 74 Total fat: 8.3g Cholesterol: 55mg Sodium: 1063mg Total carbs: 7.3g Fiber: 1g Protein: 21.7g Weight Watchers points: 4
36
Garlic Tomatoes
Source: http://dietrecipesblog.com/2009/03/17/garlic-tomatoes-recipe-79-calories/
This vegetarian/vegan dish requires only a few simple ingredients and is very easy to prepare, but it is
absolutely delicious! Can be served as a side dish, appetizer or even snack.
Ingredients:
8 ripe plum tomatoes, cut in half
16 garlic cloves, in skin
4 sprigs fresh thyme
1/4 cup olive oil
salt and pepper, to taste
Preparation:
1. Preheat the oven to 425 degrees F.
2. Place the tomatoes cut side up in a large pan (in a single layer).
3. Place the garlic cloves and thyme sprigs in between the tomatoes.
4. Pour the olive oil over the tomatoes.
5. Bake for about 45 minutes (until the tomatoes are slightly charred).
6. Discard the thyme.
7. Season with salt and pepper to taste.
8. Squeeze the meat from the garlic cloves over the tomatoes.
9. Garnish with fresh thyme and serve warm.
Servings: 8
37
Nutritional information for one serving:
Calories: 79
Calories from fat: 62
Total fat: 6.9g
Cholesterol: 0mg
Sodium: 4mg
Total carbs: 4.4g
Fiber: 0.9g
Protein: 0.9g
Weight Watchers points: 2
38
Salsa Rice recipe - 101 calories
Source: http://dietrecipesblog.com/2008/09/10/salsa-rice-recipe-101-calories/
Very easy and tasty side dish that can be served alongside tacos, enchiladas and taco lasagna.
Ingredients:
1/2 cup long grain rice
1 cup chunky salsa
1 cup water
Preparation:
1. In a small saucepan, mix the rice, salsa and water.
2. Bring to a boil, cover the saucepan with a lid and reduce the heat to low.
3. Simmer, stirring a few times, for about 20-25 minutes (until the rice is tender).
Servings: 4
Nutritional information for one serving:
Calories: 101
Calories from fat: 2
Total fat: 0.3g
Cholesterol: 0mg
Total carbs: 22.5g
Fiber: 1.3g
39
Protein: 2.6g
WW points: 2
40
Easy Beef Gyros recipe - 198 calories
Source: http://dietrecipesblog.com/2008/10/15/easy-beef-gyros-recipe-198-calories/
Ingredients:
1 lb lean ground beef
8 small pita pocket bread (4-inch diameter) , cut in half, warmed
4 plum tomatoes, cut into thin slices
Sauce
2/3 cup plain low-fat yogurt
3 tablespoons onions, finely chopped
1/3 cup cucumber, chopped
2 teaspoons fresh parsley, chopped
Seasoning
1 garlic clove, crushed
1/2 teaspoon dried oregano leaves
1/2 teaspoon salt
1/4 teaspoon pepper
Preparation:
1. In a small bowl, combine the sauce ingredients, mixing well. Cover and refrigerate.
2. Preheat the oven to 350º F.
41
3. In a medium bowl, combine the ground beef with the seasoning ingredients, mixing lightly but
thoroughly.
4. Divide the beef mixture into 16 equal portions and shape into 2-inches diameter patties.
5. Place the patties on a rack in the broiler pan.
6. Bake in the oven for about 10 minutes (or until no longer pink) or on the grill over medium heat.
7. To serve, place equal amounts of beef and tomato slices in each pita bread half, and top with the
yogurt sauce.
Servings: 8
Nutritional information for one serving:
Calories: 198
Calories from fat: 57
Total fat: 6.4g
Cholesterol: 38mg
Total carbs: 19g
Fiber: 1.1g
Protein: 15.3g
WW points: 4
42
Salmon and Asparagus in Foil
Source: http://dietrecipesblog.com/2008/03/25/salmon-and-asparagus-in-foil-recipe-193-calories/
43
Ingredients:
1 lb asparagus
4 (5 ounce) salmon fillets
1 fresh lemon
lemon wedges (to garnish)
4 sheets aluminum foil, to wrap (12-inch by 18-inch)
salt (to taste)
black pepper (to taste)
Preparation:
1. Preheat the oven to 450 degrees F.
2. Snap the ends off the asparagus spears (they will break where tender) and divide into 4 equal
portions.
3. Spray the center of each foil sheet with some non-stick cooking spray.
4. Place one salmon fillet in the center of each sheet, top with a serving of asparagus and drizzle with
lemon juice.
5. Sprinkle with freshly ground pepper and salt (to taste).
6. Bring up the sides of foil and fold the top over twice.
7. Seal the ends, leaving room for air to circulate inside the packet.
8. Place the packets on a cookie sheet and cook in the oven for about 15 to 18 minutes (or until the
salmon becomes opaque).
9. Serve with lemon wedges on the side.
Servings: 4
Nutritional information for one serving:
Calories: 193
Calories from fat: 46
Total fat: 5.2g
Cholesterol: 72mg
Total carbs: 7.6g
Protein: 31g
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Cajun Halibut
Source: http://dietrecipesblog.com/2008/04/06/cajun-halibut-recipe-128-calories/
Ingredients:
4 (4 ounce) halibut steaks
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1 teaspoon black pepper
Preparation:
1. In a small bowl, combine the ground red pepper, garlic powder, paprika, salt and black pepper; mix
well and rub evenly over both sides of the fish.
2. Preheat a large non-stick skillet over medium-high heat and spray with cooking spray.
3. Add the fish, and cook for about 3-4 minutes on each side (or until the fish is cooked through and
flakes easily with a fork).
Servings: 4
Nutritional information for one serving:
Calories: 128
Calories from fat: 24
45
Total fat: 2.7g
Cholesterol: 36mg
Total carbs: 0.6g
Protein: 23.9g
46
25 healthy snacks under 200 calories Source: http://www.ajc.com/living/content/living/food/0105/06snacks.html
The following snacks add up to 200 calories to your daily intake — but will likely save you many more by
keeping you full from one meal to the next. The key to success is portion control — in your snacks and in
your meals — and for that reason many of the suggestions are pre-portioned either by nature or by the
packaging.
4 Bagel Bites
(mini pizza bagels in frozen foods section):
200 calories, 6 grams fat, 8 grams protein, 28 grams carbohydrates, 2 grams fiber.
Other pluses: good source of calcium.
1.58-ounce package Balance Bar Go Mix energy snack mix (mixture of soy nuts, yogurt-covered raisins
and dried fruits)
200 calories, 6 grams fat, 15 grams protein, 21 grams carbohydrates, 4 grams fiber.
Other pluses: no trans fat; good source of calcium, potassium and other nutrients.
.9-ounce tube Skippy Squeeze Stix creamy peanut butter snack:
140 calories, 12 grams fat, 6 grams protein, 5 grams carbohydrates, 2 grams fiber.
Still hungry? Spread it on two graham crackers for only 60 more calories (200 total).
1 7-ounce bottle Dannon Lite 'n' Fit Carb Control Smoothie
70 calories, 3 grams fat, 6 grams protein, 4 grams carbohydrates, no fiber.
Other pluses: good source of calcium.
Still hungry? Add some fiber by drinking it with a piece of fruit or a few whole-grain crackers.
18 Guiltless Gourmet baked yellow corn tortilla chips with 1/4 cup Guiltless Gourmet spicy black bean
dip
170 calories, 2 grams fat, 5 grams protein, 27 grams carbohydrates, 4 grams fiber.
1 medium banana spread with 1 tablespoon of crunchy peanut butter:
195 calories, 9 grams fat, 30 grams carbohydrates, 5 grams fiber.
Other pluses: great source of potassium.
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1 1-ounce box Cracker Jack caramel-coated popcorn and peanuts:
120 calories, 2 grams fat, 2 grams protein, 23 grams carbohydrates, 1 gram fiber.
1/4 cup Woodstock Farms Gourmet trail mix:
120 calories, 4 grams fat, 2 grams protein, 19 grams carbohydrates, 2 grams fiber.
1 medium microwaved sweet potato with 1 teaspoon butter, sprinkle of cinnamon:
152 calories, 4 grams fat, 2 grams protein, 27 grams carbohydrates, 3 grams fiber.
Other pluses: terrific source of vitamin A, beta carotene and other disease-fighting vitamins and
minerals.
1 1.69-ounce Clif Luna Toasted Nuts 'n' Cranberry Bar
170 calories, 3 grams fat, 10 grams protein, 26 grams carbohydrates, 2 grams fiber.
Other pluses: high in vitamin C, calcium, folate and many other nutrients. Lower in fat and
calories than most other energy bars.
3 ounces drained tuna mixed with 1 tablespoon light mayonnaise stuffed in celery rib:
150 calories, 6 grams fat, 20 grams protein, less than 1 gram carbohydrate, 1 gram fiber.
Medium pear with 1 ounce brie:
198 calories, 8 grams fat, 6 grams protein, 25 grams carbohydrates, 4 grams fiber.
Other pluses: good source of calcium.
1 3/8-ounces chocolate-covered peanuts (Goobers):
200 calories, 13 grams fat, 6 grams protein, 16 grams carbohydrates, 3 grams fiber.
1.5-ounce package Nature Valley Peanut Butter Granola Bars:
180 calories, 7 grams fat, 5 grams protein, 30 grams carbohydrates, 2 grams fiber.
Other pluses: no trans fats; lower in sugars and higher in protein than most other breakfast bars.
1 container Campbell's Soup at Hand (chicken noodle):
80 calories, 2 grams fat, 4 grams protein, 12 grams carbohydrates, 2 grams fiber.
Still hungry? Crumble in 3 or 4 crackers, preferably a type that's whole-grain and low in sodium.
1 stick Polly-O String-Ums cheese:
48
80 calories, 4.5 grams fat, 8 grams protein, less than 1 gram carbohydrate, no fiber.
Other pluses: excellent source of calcium.
Still hungry? Nibble on up to 15 Wheat Thins crackers as well; your caloric total will still fall
under 200 calories and you'll add a little fiber as well.
2 tablespoons prepared hummus spread on 1 mini whole-wheat pita:
190 calories, 3 grams fat, 7 grams protein, 36 grams carbohydrates, 4 grams fiber.
1 Lender's sesame bagel topped with 1 tablespoon cream cheese:
200 calories, 6 grams fat, 6.5 grams protein, 30 grams carbohydrates, 2 grams fiber.
6-8 baby carrots with 2 tablespoons light ranch dressing:
101 calories, 5 grams fat, 1 gram protein, 14 grams carbohydrates, 2 grams fiber.
Other pluses: great source of vitamin A and cancer-fighting beta carotene.
Still hungry? For an extra 75 calories, a hard-boiled egg provides 6 grams of protein.
6 cups air-popped popcorn sprinkled with 1/4 cup grated Parmesan cheese:
172 calories, 8 grams fat, 8 grams protein, 10 grams carbohydrates, 3 grams fiber.
1 Pepperidge Farm Wholesome Choice apple oatmeal muffin:
120 calories, 4 grams fat, 4 grams protein, 28 grams carbohydrates, 3 grams fiber.
1.3-ounce package pretzel Goldfish baked snack crackers:
140 calories, 1.5 grams fat, 4 grams protein, 27 grams carbohydrates, 1 gram fiber.
Other pluses: no trans fats, good source of iron.
Still hungry? Include a 4.4-ounce Light 'n' Lively Free fruit-flavored yogurt cup for 50 more
calories and a dose of calcium and protein.
1/2 cup low-fat vanilla frozen yogurt with 1 cup fresh or frozen blueberries
171 calories, 2 grams fat, 4 grams protein, 27 grams carbohydrates, 4 grams fiber.
Other pluses: Blueberries are a nutritional powerhouse of disease-fighting phytochemicals; the
frozen yogurt ups the calcium quotient.
1/2 cantaloupe filled with 1/2 cup 2-percent-fat cottage cheese:
194 calories, 3 grams fat, 16 grams protein, 26 grams carbohydrates, 2 grams fiber.
49
Other pluses: Cantaloupes are loaded with vitamin A and C; cottage cheese is an excellent source
of low-fat protein.
24 pitted Greek olives:
184 calories, 16 grams fat, 8 grams protein, 64 grams carbohydrates, 2.5 grams fiber.
50
Appendix I : Conversion Charts Source: http://www.delish.com/cm/delish/rf/conversion-chart.html
Large Volume Equivalents
1 cup = 8 fluid ounces = 1/2 pint 2 cups = 16 fluid ounces = 1 pint 3 cups = 24 fluid ounces = 1 1/2 pints = 3/4 quart 4 cups = 32 fluid ounces = 2 pints = 1 quart 6 cups = 48 fluid ounces = 3 pints = 1 1/2 quarts 8 cups = 64 fluid ounces = 2 quarts = 1/2 gallon 16 cups = 128 fluid ounces = 4 quarts = 1 gallon
Metric Conversion Chart
1 teaspoon = 5 ml 1 tablespoon = 15 ml 1/4 cup = 60 ml 1/3 cup = 80 ml 1/2 cup = 120 ml 2/3 cup = 160 ml 3/4 cup = 180 ml 1 cup = 240 ml 1 pint = 475 ml 1 quart = .95 liter 1 gallon = 3.8 liters
Small Volume Equivalents
1 tablespoon = 3 teaspoons = 1/2 fluid ounce 2 tablespoons = 1/8 cup = 1 fluid ounce 4 tablespoons = 1/4 cup = 2 fluid ounces 5 tablespoons = 1/3 cup = 2 2/3 fluid ounces + 1 teaspoon 6 tablespoons = 3/8 cup = 3 fluid ounces 8 tablespoons = 1/2 cup = 4 fluid ounces 10 tablespoons = 2/3 cup = 5 1/3 fluid ounces + 2 teaspoons 12 tablespoons = 3/4 cup = 6 fluid ounces 14 tablespoons = 7/8 cup = 7 fluid ounces 16 tablespoons = 1 cup = 8 fluid ounces