TOP 20: Easy 400-600 Calorie Meals Recipes

TOP 20: Easy 400-600 Calorie Meals Recipes

Keeping weight off after a diet is no easy feat, and most people who lose weight eventually gain at least some, if not all of it back. When you lose weight, your energy stores, or fat deposits, decrease. This causes hormones in your body — including one called leptin, which is made by fat cells themselves and normally stops you from feeling hungry — to signal to your brain that your fat stores have fallen below a critical level, according to a 2010 review paper.

However, eating a balanced diet is important. Because our bodies are in need of all the essential components-lean protein, complex carbohydrates, healthy fats, fiber, and vitamins and minerals.

To ensure you provide your body with all the nourishment it needs in 400 to 600 calories, here are some suggestions for recipes you can make easily:
1. Baked Buffalo Cauliflower Bites
Serving Size 149.7g. Calories 68, Calories from Fat 2.
Total Fat 0.2g 0%. Sodium 813mg 34%, Potassium 350mg 10%, Total Carbohydrates 14.4g 5%, Dietary Fiber 3.1g 12%, Sugars 2.9g Protein 3.4g.
Low Calorie Baked Buffalo Cauliflower Bites Recipes

2. Creamy Chicken Quinoa And Broccoli Casserole
Serving Size 367.3g with Calories 356, Calories from Fat 93. Total Fat 10.3g 16%, Saturated Fat 3.5g 18%, Trans Fat 0.0g, Cholesterol 76mg 25%, Sodium 444mg 19%, Potassium 620mg 18%, Total Carbohydrates 30.8g 10%, Dietary Fiber 3.3g 13%, Sugars 3.1g, Protein 34.0g.
Quick And Easy Creamy Chicken Quinoa And Broccoli Casserole Recipes

3. Saucy Asian Meatballs
26 calories: 1 meatball, 1g fat (trace saturated fat), 10mg cholesterol, 87mg sodium, 2g carbohydrate (1g sugars, trace fiber), 2g protein
Saucy Asian Meatballs Recipe 20 Mins To Make

4. Baked Chicken Fajitas
340 calories: 2 fajitas, 8g fat (1g saturated fat), 44mg cholesterol, 330mg sodium, 41g carbohydrate (0g sugars, 5g fiber), 27g protein Diabetic Exchanges:2 starch, 2 lean meat 2 vegetable 1 fat
Easy Baked Chicken Fajitas Recipe For Dinner

5. Italian Chicken Bake
Easy Italian Chicken Bake Recipe For Dinner With Calories Info

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Low Calorie Baked Buffalo Cauliflower Bites Recipes

Ingredients for Cook Baked Buffalo Cauliflower Bites

1 head of cauliflower
For the batter
½ cup all purpose flour
½ cup water
dash of Frank’s Wing Sauce (or Frank’s Original Hot Sauce)
¼ teaspoon garlic salt
¼ teaspoon dried onion (I use Tastefully Simple’s Onion Onion)
For the buffalo sauce
¼ cup Frank’s Wing Sauce
3 Tablespoons salted butter, melted
pinch of salt

How To Cook Baked Buffalo Cauliflower Bites

  1. Preheat the oven to 450 degrees.
  2. Line a baking sheet with tin foil and spray with non-stick spray (I always use olive oil spray) and set aside.
  3. Wash your head of cauliflower and cut into pieces. I made a variety of sizes.
  4. In a medium bowl, mix together the batter ingredients. It will be fairly thick.
  5. Dip each piece of cauliflower into the batter until fully and evenly coated. Place onto the prepared baking sheet in a single layer.
  6. Bake for about 15 minutes until the batter just hardens.
  7. In a small bowl, mix together the buffalo sauce ingredients.
  8. Once the cauliflower are done, remove from the oven and brush with the buffalo sauce. Again, fully and evenly coat each piece.
  9. Put back into the oven and bake for a few more minutes (5-7 minutes was my range), until the sauce has hardened and the cauliflower is crisp.
  10. Remove from the oven, let cool, then enjoy! We dipped ours in Ranch dressing.

 

Nutrition Facts of Baked Buffalo Cauliflower Bites

Serving Size 149.7g. Calories 68, Calories from Fat 2.
Total Fat 0.2g 0%. Sodium 813mg 34%, Potassium 350mg 10%, Total Carbohydrates 14.4g 5%, Dietary Fiber 3.1g 12%, Sugars 2.9g Protein 3.4g.

 

 

Source
http://www.persnicketyplates.com/buffalo-cauliflower/
https://www.caloriecount.com/spicy-buffalo-cauliflower-bites-recipe-r1348816

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Quick And Easy Creamy Chicken Quinoa And Broccoli Casserole Recipes

Ingredients For Cook Creamy Chicken Quinoa And Broccoli Casserole

2 cups reduced sodium chicken broth
1 cup milk (I used 2%)
1 teaspoon poultry seasoning
½ cup flour
2 cups water, divided
1 cup uncooked quinoa, rinsed
¼ cup cooked, crumbled bacon (optional… sort of)
1 pound boneless skinless chicken breasts
2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)
¼ cup shredded Gruyere cheese (any kind will work)
3 cups fresh broccoli florets

How To Cook Cook Creamy Chicken Quinoa And Broccoli Casserole

  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

Nutrition Facts Of Creamy Chicken Quinoa And Broccoli Casserole

Serving Size 367.3g with Calories 356, Calories from Fat 93. Total Fat 10.3g 16%, Saturated Fat 3.5g 18%, Trans Fat 0.0g, Cholesterol 76mg 25%, Sodium 444mg 19%, Potassium 620mg 18%, Total Carbohydrates 30.8g 10%, Dietary Fiber 3.3g 13%, Sugars 3.1g, Protein 34.0g.

 

 

Source
http://pinchofyum.com/creamy-chicken-quinoa-broccoli-casserole
https://www.caloriecount.com/creamy-chicken-quinoa-broccoli-casserole-recipe-r1675281

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Saucy Asian Meatballs Recipe 20 Mins To Make

Ingredients For Cook Saucy Asian Meatballs

Meatball Ingredients:

2 lbs. ground pork or ground beef
2 tsp. sesame oil
1 cup Panko or breadcrumbs
1/2 tsp. ground ginger
2 eggs
3 tsp. minced garlic
1/2 cup thinly-sliced green onions
optional garnish: toasted sesame seeds, sliced scallions

Asian Sauce Ingredients:

2/3 cup hoisin sauce
1/4 cup rice vinegar
2 garlic cloves, minced
2 Tbsp. soy sauce
1 tsp. sesame oil
1 tsp. ground ginger

How To Cook Saucy Asian Meatballs

Preheat oven to 400.

In a large bowl, mix together meatball ingredients until well-combined. Shape into balls (I made mine about 1.5 inches, which yielded about 35 meatballs, but 1 inch is probably standard), and place on a greased baking sheet or in a 9×13-inch baking dish. Bake for 10-12 minutes, or until meatballs are golden on the outside and no longer pink on the inside.

While the meatballs are baking, whisk together all of the sauce ingredients until blended. Once meatballs have finished cooking, you can either dip each meatball individually (using a toothpick) in the sauce mixture. Or you can pour the sauce over the meatballs and gently stir them until covered.

Serve warm, and sprinkle with additional garnish if desired.

Nutritional Facts Of Saucy Asian Meatballs

26 calories: 1 meatball, 1g fat (trace saturated fat), 10mg cholesterol, 87mg sodium, 2g carbohydrate (1g sugars, trace fiber), 2g protein

 

 

Source
http://www.gimmesomeoven.com/saucy-asian-meatballs/
http://www.tasteofhome.com/recipes/saucy-asian-meatballs

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Easy Baked Chicken Fajitas Recipe For Dinner

Ingredients For Cook Baked Chicken Fajitas

1 pound boneless skinless chicken breasts, cut into thin strips
1 can (14-1/2 ounces) diced tomatoes and green chilies, drained
1 medium onion, cut into thin strips
1 medium green pepper, cut into thin strips
1 medium sweet red pepper, cut into thin strips
2 tablespoons canola oil
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon salt
12 flour tortillas (6 inches), warmed

 

How To Cook Baked Chicken Fajitas

  1. In a 13-in. x 9-in. baking dish coated with cooking spray, combine the chicken, tomatoes, onion and peppers. Combine the oil, chili powder, cumin and salt. Drizzle over chicken mixture; toss to coat.
  2. Bake, uncovered, at 400° for 20-25 minutes or until chicken is no longer pink and vegetables are tender. Spoon onto tortillas; fold in sides. Yield: 6 servings.

 

Nutritional Facts Of Baked Chicken Fajitas

340 calories: 2 fajitas, 8g fat (1g saturated fat), 44mg cholesterol, 330mg sodium, 41g carbohydrate (0g sugars, 5g fiber), 27g protein Diabetic Exchanges:2 starch, 2 lean meat 2 vegetable 1 fat

 

Source:
http://www.tasteofhome.com/recipes/baked-chicken-fajitas

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Easy Italian Chicken Bake Recipe For Dinner With Calories Info

Ingredients For Cook Italian Chicken Bake

140 calories of Tyson boneless, skinless chicken breast, (4 oz)
72 calories of Pesto Sauce, (0.06 cup)
36 calories of Mozzarella Cheese, part skim milk, (0.50 oz)
7 calories of Red Ripe Tomatoes, (0.50 plum tomato)

 

How To Cook Italian Chicken Bake

Trim your chicken breast and lay them in a glass baking dish.  Spread about 1-2 tablespoons of prepared pesto (I like the Kirkland brand at Costco, but it all works!) Slice 1-2 roma tomatoes into 1/2″ thick slices and lay them on top of the pesto.  Sprinkle mozzarella (or Italian blend cheese) over the whole thing.  I like to use the Frigo mozzarella and just grate a bit for the top, but to make it even easier just use pregrated.  Bake at 400˚F for 30-40 minutes or until the chicken is cooked through and the juices run clear.

 

 
Source:
http://www.thepinningmama.com/easy-dinner-recipe-italian-chicken-bake/
https://recipes.sparkpeople.com/recipe-calories.asp?recipe=2848900

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Healthy Anadama Bread Recipe With Nutrition Info

Anadama Bread a traditional dark yeast bread from New England. Recipe for Cook This cake so simple. Anadama Bread is made quicker with the use of RapidRise yeast and a food processor. You can knead the dough by hand but the temperature of the cornmeal mixture should be a little hotter: 125 to 130°F.

Ingredients Of Healthy Anadama Bread

  1. 1/4 cup cornmeal, preferably stone-ground
  2. 1 1/3 cups boiling water
  3. 1/4 cup molasses
  4. 1 1/2 cups whole-wheat flour
  5. 1 1/2 cups bread flour, or all-purpose flour
  6. 1 package RapidRise yeast
  7. 1 1/2 teaspoons salt
  8. 1 egg white, mixed with 2 teaspoons water for glaze

How To Cook Healthy Anadama Bread

  1. Combine cornmeal and boiling water in a large glass measuring cup. Add molasses and let stand for 5 minutes or longer to soften the cornmeal and to cool the liquid until it is the temperature of a baby’s bottle (105 to 115°F).
  2. Combine whole-wheat flour, bread (or all-purpose) flour, yeast and salt in a food processor. Pulse to mix. With the motor running, gradually pour the cornmeal mixture through the feed tube until a ball forms. Process for about 45 seconds to “knead” the dough (it will be sticky). Turn the dough out onto a floured surface. Cover with plastic wrap and let rest for 10 minutes.
  3. Coat a baking sheet with cooking spray. Dust with cornmeal (or flour), shaking off excess. Punch down dough and form into a 7-inch-diameter round loaf. Place on the prepared baking sheet. Cover lightly with plastic wrap that has been coated with cooking spray and let rise until doubled in bulk, 40 to 45 minutes.
  4. Set a rack in the center of the oven; preheat to 425°F. Just before baking, place a shallow pan of hot water on the lowest shelf in the oven.
  5. Brush the risen loaf lightly with the egg-white mixture, taking care not to let it drip onto the pan. Use a sharp knife to make two slashes, 1/2 inch deep, in a crisscross pattern on top.
  6. Bake the bread for 10 minutes. Brush again with the glaze and rotate pan 180° (from front to back). Lower oven temperature to 400° and bake for 10 to 15 minutes more, or until golden and the bottom sounds hollow when tapped. Transfer the bread to a wire rack to cool.

Nutrition Of Healthy Anadama Bread

Per slice: 142 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 33 g carbohydrates; 6 g protein; 3 g fiber; 299 mg sodium; 192 mg potassium.

Carbohydrate Servings: 2

Exchanges: 2 starch

 

Source :

http://www.eatingwell.com/recipes/anadama_bread.html

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Beef Chow Fun Recipe With Nutrition And Calories

Beef chow fun is a staple Cantonese dish, made from stir-frying beef, hor fun (wide rice noodles) and bean sprouts. It is commonly found in yum cha restaurants in Guangdong, Hong Kong, and even overseas, as well as in cha chaan tengs. Beef chow fun recipe is a staple in Cantonese cuisine, prepared with wide and flat noodles. Feel free to change the meat you have on hand, you may also want to know Chicken Chow Fun that uses the thin and long Mei Fun noodles.

Ingredients of Beef Chow Fun

8 ounces wide rice noodles, preferably brown-rice noodles (see Notes)
1/2 cup Shao Hsing or dry sherry (see Notes)
4 teaspoons black bean-garlic sauce (see Notes)
1 tablespoon reduced-sodium soy sauce
2 teaspoons light brown sugar
2 teaspoons cornstarch
4 teaspoons canola or peanut oil, divided
1 teaspoon minced ginger
1 small onion, thinly sliced
Onions Vidalia
1 lb For $0.69
Thru 05/31
1 12-ounce bag fresh Asian stir-fry vegetables (about 5 1/2 cups)
1/2 cup water, divided
8 ounces sirloin steak, cut into thin slices

Preparation of Beef Chow Fun Recipe

  1. Fill a large nonstick skillet with water and bring to a boil. Add noodles and cook, stirring frequently, until just tender, 4 to 6 minutes or according to package directions. Drain, rinse with cold water and transfer to a large bowl. Wipe the pan dry.
  2. Combine Shao Hsing (or sherry), black bean-garlic sauce, soy sauce, brown sugar and cornstarch in a small bowl; set aside.
  3. Heat 2 teaspoons oil in the skillet over medium-high heat. Reduce heat to medium. Add ginger and cook, stirring, for 30 seconds. Add onion and cook, stirring, until softened, 1 to 3 minutes. Add vegetables and 1/4 cup water; cover and cook, stirring occasionally, until the vegetables are tender-crisp, 2 to 4 minutes. Transfer the vegetables to the bowl with the noodles. Wipe the pan dry.
  4. Heat the remaining 2 teaspoons oil in the skillet over medium-high heat. Add steak and cook, stirring, until browned, 1 to 3 minutes. Stir the reserved sauce and add to the pan; cook, stirring, until the sauce has thickened slightly, 1 to 2 minutes.
  5. Return the noodles and vegetables to the pan along with the remaining 1/4 cup water; cook, tossing to coat with the sauce, until heated through, about 2 minutes more.

Tips & Notes For Cook Beef Chow Fun

Notes: Look for dried wide rice noodles, sometimes called “Pad Thai noodles” or “straight-cut,” in the Asian-food section at most supermarkets and natural-foods stores. Annie Chun’s brand now makes brown rice noodles that are becoming more widely available. We like to use them in place of regular rice noodles because they have 4 grams of fiber per serving versus 0 grams in noodles made with white rice.
Shao Hsing, or Shaoxing, is a seasoned rice wine. It is available in most Asian specialty markets and in the Asian section of some larger supermarkets.
Sherry, a type of fortified wine originally from southern Spain, is an acceptable substitute. Don’t use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.
Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black soybeans, garlic and rice wine. Find it in the Asian-foods section of most supermarkets or at Asian markets. Refrigerate for up to 1 year.

Nutrition of Beef Chow Fun

Per serving: 381 calories; 8 g fat (1 g sat, 4 g mono); 21 mg cholesterol; 57 g carbohydrates; 1 g added sugars; 15 g protein; 3 g fiber; 723 mg sodium; 223 mg potassium.

Nutrition Bonus: Vitamin C (37% daily value), Vitamin A (30% dv).

Carbohydrate Servings: 4

Exchanges: 3 1/2 starch, 1 vegetable, 2 lean meat, 1 fat

 

Source:

www.chinesefood-eye.com/beef-chow-fun
www.eatingwell.com/recipes/beef_chow_fun.html

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Authentic Mexican Albondigas Soup Recipe With Healthy Ingredient

Albóndigas soup is a traditional Mexican soup featuring spicy meatballs offset by the fresh flavors of vegetables and herbs.

Ingredients of Mexican Albondigas Soup

1 cup boiling water
1/2 cup short-grain rice
Cooking spray
2 cups chopped onion, divided
1 (1-ounce) slice white bread
1/2 cup minced fresh cilantro, divided
1 teaspoon ground cumin
3/4 teaspoon salt, divided
1 1/2 teaspoons dried oregano
1/2 pound lean ground pork
1/2 pound ground sirloin
2 large egg whites
1 cup chopped carrot
1 garlic clove, minced
1 cup chopped seeded peeled tomato (about 8 ounces)
4 cups (1 [32-ounce] carton) fat-free, less-sodium chicken broth
2 tablespoons chopped fresh mint
2 cups chopped zucchini
1/4 teaspoon freshly ground black pepper

Preparation of Mexican Albondigas Soup

  1. Pour water over rice, and let stand 20 minutes. Drain.
  2. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add 1/2 cup onion to pan; cook 5 minutes or until tender, stirring occasionally.
  3. Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/4 cups. Combine rice, cooked onion, breadcrumbs, 1/4 cup cilantro, cumin, 1/4 teaspoon salt, oregano, pork, sirloin, and egg whites, stirring well. Shape mixture into 29 (1-inch) meatballs. Chill for 20 minutes.
  4. Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add 10 meatballs, and cook 6 minutes, browning on all sides. Remove meatballs from pan; drain well on paper towels. Wipe drippings from pan with a paper towel. Repeat procedure with cooking spray and remaining meatballs. Return pan to heat. Coat with cooking spray. Add remaining 1 1/2 cups onion, carrot, and garlic to pan; sauté 5 minutes or until vegetables are tender. Add tomato to pan, stirring to combine. Stir in broth; bring mixture to a boil. Add meatballs and mint to pan. Reduce heat, and simmer 35 minutes. Add zucchini, remaining 1/2 teaspoon salt, and pepper to pan. Cook 10 minutes. Garnish with remaining 1/4 cup cilantro.

Note:

Chilling the meatballs for 20 minutes helps them hold their shape when cooked. Albóndigas (ahl-bon-dee-gas) is Spanish for “meatballs”.

MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates.

Nutrition of Mexican Albondigas Soup

  • Per serving: 351 calories; 17 g fat (6 g sat, 7 g mono); 105 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 29 g protein; 4 g fiber; 734 mg sodium; 855 mg potassium.
  • Nutrition Bonus: Vitamin A (189% daily value), Vitamin C (49% dv), Zinc (40% dv), Iron (28% dv), Potassium (24% dv), Magnesium (17% dv), Calcium (15% dv)
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1 starch, 1 vegetable, 3 medium-fat meat

source :
http://www.myrecipes.com/recipe/grandma-salazars-albndigas-soup
https://fr.pinterest.com/pin/524458319085317890/
http://www.eatingwell.com/recipes/chipotle_albondigas.html

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