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THE UNDER

FOUR HUNDRED
30 of the BEST sub-400 calorie meals
TOMATO-CROWNED COD
Prep: 10 minutes
Cook: 18 minutes
Total Time: 28 minutes
Servings: 46
Calories: 220

Arrange fillets in single layer in lightly 1 1/2 lbs cod fish fillets
oiled baking dish. 2 tablespoons lemon
Sprinkle with lemon juice and pepper. juice
Place tomato slices on fish. 1/8 teaspoon pepper
Sprinkle with green pepper and onion. 2 large tomatoes
Combine bread crumbs, basil and oil in sliced 1/4 inch thick
bowl; spread bread 1/2 medium sweet
crumb mixture evenly over tomatoes. green
Bake in preheated 350 degree oven for 18 pepper, finely chopped
to 20 minutes or until fish flakes when pierced 2 tablespoons finely
with fork. chopped onions
1/4 cup dry
breadcrumbs
1 tablespoon chopped
fresh basil or 1/2
teaspoon dry basil,
crumbled
1 tablespoon oil
CHICKEN
WITH BALSAMIC
SUCCOTASH
Prep: 10 minutes
Cook: 30 minutes
Total Time: 40 minutes
Servings: 4
Calories: 400

1 tablespoon chili Mix together 1 tablespoon chili powder,


powder
1 teaspoon chili salt and pepper. Sprinkle on the chicken
powder pieces.
1/2 teaspoon salt
Heat 1 tablespoon oil in a large nonstick
1/2 teaspoon black pepper
4 boneless skinless skillet over medium heat. Add chicken pieces
chicken breasts and cook 78 minutes per side until browned
(1 1/2 pounds total)
2 tablespoons olive oil, and juices run clear. Remove from skillet and
divided tent loosely with foil.
1 cup chopped onion, In the same skillet, add remaining olive
use a sweet variety such
as Vidalia oil and onions. Saut for 3 minutes then add
2 garlic cloves, minced red peppers and garlic. Continue cooking
1 sweet red pepper, cut
until onion is tender; about 5 minutes.
into 1/2 inch pieces
2 cups frozen corn, Add corn, lima beans, remaining 1
thawed teaspoon chili powder and the vinegar. Cook
2 cups frozen lima beans,
thawed for 5 minutes. Add broth (or water) and
3 tablespoons balsamic parsley. Heat through.
vinegar
To serve, place a bed of succotash on a
1/4 cup chicken broth
(or water) plate and top with whole or sliced chicken
1 tablespoon chopped breasts.
parsley
BENIHANA JAPANESE FRIED RICE Prep: 5 minutes
Cook: 35 minutes
Total Time: 40 minutes
Servings: 4
Calories: 357

Cook rice following instructions on 4 cups cooked rice or 1 cup


uncooked rice
package (Bring 2 cups water to a boil, add rice 1 cup frozen peas, thawed
and a dash of salt, reduce heat and simmer in 2 tablespoons carrots, finely
diced
covered saucepan for 20 minutes).
2 eggs, beaten
Pour rice into a large bowl to let it cool in 1/2 cup onion, diced
the refrigerator. 1 1/2 tablespoons butter
2 tablespoons soy sauce
Scramble the eggs in a small pan over salt
medium heat. pepper
Separate the scrambled chunks of egg
into small pea-size bits while cooking.
When rice has cooled to near room
temperature, add peas, grated carrot,
scrambled egg and diced onion to the bowl.
Carefully toss all of the ingredients
together.
Melt butter in a large frying pan over
medium/high heat.
When butter has completely melted,
dump the bowl of rice and other ingredients
into the pan and add soy sauce plus a dash of
salt and pepper.
Cook rice for 68 minutes over heat,
stirring often.
OVEN-FRIED CHICKEN
CHIMICHANGAS Prp: 20 minutes
Cook: 25 minutes
Total Time: 45 minutes
Servings: 6
Calories: 354

2/3 cup picante sauce or Mix chicken, picante sauce or salsa,


2/3 cup your favorite salsa
1 teaspoon ground cumin cumin, oregano, cheese and onions.
1/2 teaspoon dried Place about 1/4 cup of the chicken
oregano leaves, crushed
mixture in the center of each tortilla.
1 1/2 cups cooked
chicken, chopped Fold opposite sides over filling.
1 cup shredded cheddar Roll up from bottom and place seam-side
cheese
2 green onions, chopped down on a baking sheet.
with some tops (about 1/4 Brush with melted margarine.
cup) Bake at 400F for 25 minutes or until
6 (8-inch) flour tortillas
2 tablespoons margarine, golden.
melted Garnish with additional cheese and green
shredded cheddar cheese,
onion and serve salsa on the side.
for serving
chopped green onion, for
serving
picante sauce, for serving
CRAZY CRUST PIZZA
Prep: 10 minutes
Cook: 25 minutes
Total Time: 35 minutes
Servings: 8
Calories: 323

Preheat oven to 400 degrees. 1 cup flour


1 teaspoon salt
Grease and flour a pizza pan or 10 x 15 1 teaspoon oregano
baking sheet (with sides). 1/8 teaspoon black pepper
2 large eggs
Combine flour, salt, oregano, pepper, eggs
2/3 cup milk
and milk and mix well. 1 lb ground beef or 1 lb
Pour batter in pan and tilt pan around bulk Italian sausage, cooked
and drained
until bottom of pan is evenly coated. 1 small onion, chopped fine
Sprinkle the cooked meat, onions and 1/2 cup sliced mushrooms
(optional)
mushrooms over the batter.
1 1/2 cups pizza sauce or
Bake for 20 minutes. 1 1/2 cups spaghetti sauce
Remove from oven and drizzle on pizza 2 cups of shredded
mozzarella cheese or 2 cups
sauce. pizza cheese
Sprinkle evenly with cheese.
Bake for about 5 more minutes, or until
cheese is bubbling.
Slice and serve
PARMESAN-CRUSTED CHICKEN
WITH ARUGULA SALAD Prep: 15 minutes
Cook: 15 minutes
Total Time: 30 minutes
Servings: 4
Calories: 292

1 1/4 cups Lawry baja Place fish in a large baking dish or


chipotle marinade, with
lime juice resealable plastic bag, pour 3/4 cup Lawrys
1 1/2 lbs cod or 1 1/2 lbs Baja Chipotle Marinade with Lime Juice over
other firm white fish fillets
the fish.
1/4 cup mayonnaise
1/4 cup sour cream Marinate in refrigerator about 30 minutes
12 soft taco-size corn torti- in covered dish or sealed plastic bag.
llas, warmed
2 cups green cabbage, Remove fish from dish or bag and discard
shredded marinade.
Grill or broil fish and baste with 1/4 cup
Baja Chipotle Marinade. Turn fish once and
cook until fish flakes easily with a fork.
While fish is cooking, combine
mayonnaise, sour cream, and remaining 24
tablespoons of marinade in a small bowl.
To serve place fish in tortillas, using two
tortillas for each taco, top with shredded
cabbage and drizzle with sauce.
BAJA CHIPOTLE FISH TACOS
Prep: 10 minutes
Cook: 45 minutes
Total Time: 55 minutes
Servings: 6
Calories: 260

Finely chop chicken breast. Mix with 1 egg 4 ounces chicken breasts
1 egg white
white & 1/2 cup water. Set aside. 6 cups chicken stock
Heat stock & next 5 ingredients. 2 cups creamed corn
2 teaspoons salt
Add chicken mixture & bring to a boil.
1/2 teaspoon black pepper
Add cornstarch mixed with 1/4 cup water. 1/2 teaspoon sesame oil
Slowly add beaten egg whites while stir- 1/4 cup cornstarch
2 egg whites (beaten with
ring soup constantly. Add ham if desired & fork)
serve. 1 ounce ham (minced)
(optional)
CHICKEN CORN SOUP
Prep: 5 minutes
Cook: 15 minutes
Total Time: 20 minutes
Servings: 8
Calories: 160

2 cups fluffy cooked white Prepare rice omitting salt and any oil and
rice or 2 cups cooked fluffy
cooked brown rice garnish with parsley when finished cooking
3 tablespoons hoisin sauce and fluffed.
1 tablespoon ketchup
While rice is cooking, combine hoisin,
1 1/4 teaspoons hot chili
sauce (Sriracha sauce or ketchup and Sriracha in a small bowl.
Huy Fong sauce) Heat oil in large non-stick skillet over
1 1/2 teaspoons canola oil
1 1/2 cups sliced onion medium-high heat.
rings Add onion; saut 3 minutes or until
1 tablespoon minced fresh
tender.
ginger
1 tablespoon minced garlic Add ginger, garlic and curry (if using)
3/4 teaspoon curry and chicken; saut for 6 minutes or until
powder (optional)
1 lb boneless skinless chicken is done.
chicken breast, cut into Stir in hoisin mixture; cook 1 minute,
1-inch thick slices
tossing to coat.
parsley, chopped fine
garnish for rice Sprinkle with your choice of chopped
chopped cashews or nuts.
almonds or peanuts, for
garnish Serve over rice and enjoy
SRIRACHA-GLAZED CHICKEN AND
ONIONS OVER LONG-GRAIN RICE
Prep: 25 minutes
Cook: 10minutes
Total Time: 35 minutes
Servings: 4
Calories: 317

For the marinade combine all ingredi- 1 lb lean pork loin, cut into
1 inch cubes
ents in a resealable plastic bag or non-reactive Marinade
bowl. 1/2 cup lemon juice
1 tablespoon oil
Trim the pork of all visible fat and cut into
2 teaspoons dried oregano
1 inch cubes. Place cubes in bag and marinate 1 teaspoon rosemary sprig
in the fridge for 30 minutes. (You can also toss 1 garlic clove, crushed
1/41/2 teaspoon fresh
the vegetables in if you like. Mushrooms and ground black pepper
zucchini are especially good in absorbing the Choose 2 or 3 from a
selection of vegetables
flavor.).
1 medium red pepper, cut
In the meantime soak wooden skewers in into large chunks
water. 1 medium zucchini, cut into
3/8 inch thick slices
Wash and cut vegetables for kebabs. 8 grape tomatoes
Thread kebabs alternating between the 1 medium onion, cut into
large chunks
pork cubes and vegetables. Depending on the
8 medium white
size of your pork cubes and the length of the
skewers, you will have 1 large or 2 small skew-
ers per person.
Place on indoor or outdoor grill and cook
for 8 to 10 minutes.
OREGANO & LEMON PORK KEBABS Prep: 10 minutes
Cook: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 320

8 ounces spaghetti, Cook pasta according to package


uncooked
1 tablespoon cornstarch directions.
4 tablespoons reduced so- In a small bowl, whisk corn starch and 1
dium soy sauce, divided
tbsp soy sauce until smooth; stir in 1 tbsp
2 tablespoons sesame oil,
divided sesame oil. Transfer to a large resealable plastic
1 lb boneless skinless bag and add chicken. Seal bag and turn to coat
chicken breast, cut into
2-in pieces chicken. Let stand for 10 minutes.
2 tablespoons white In a small bowl, combine the vinegar,
vinegar
sugar, remaining soy sauce and sesame oil; set
1 tablespoon sugar
1 tablespoon canola oil aside.
2 cups fresh snow peas In a large nonstick skillet or wok, stir-fry
2 cups carrots, shredded
3 green onions, chopped the chicken in canola oil until the juices run
3/8 teaspoon ground clear. Remove to a platter and keep warm.
ginger or 1 1/2 teaspoons
In the same skillet, stir-fry the peas and
fresh gingerroot, minced
1/2 teaspoon crushed red carrots for 5 minutes. Add green onions,
pepper flakes ginger, and pepper flakes. Cook and stir until
vegetables are crisp-tender.
Return chicken to pan. Add soy sauce
mixture; mix well. Drain pasta; add to skillet.
Toss until combined.
CHINESE CHICKEN SPAGHETTI Prep: 20 minutes
Cook: 18 minutes
Total Time: 38 minutes
Servings: 6
Calories: 337

1. Beat egg and milk in a shallow bowl and set 16 ounces fish fillets
1 egg
aside. In a zipper bag combine breading ingre- 2 tablespoons milk
dients. Breading
1/3 cup parmesan cheese,
2. One at a time dip fillets in egg, shake off
grated
excess and turn or shake in breading in bag. 2 tablespoons flour
3. Bake uncovered on an oiled baking sheet at 1/2 teaspoon paprika
1/4 teaspoon salt
350 degrees for about 25 minutes or until fish 1/8 teaspoon pepper
flakes easily with a fork.
4. Can be served with lemon wedges if desired.
BAKED PARMESAN FISH
Prep: 10 minutes
Cook: 25 minutes
Total Time: 35 minutes
Servings: 4
Calories: 193

2 sweet potatoes (about Bake potatoes at 375 F for about 45


8 ounces each) or 2 yams
(about 8 ounces each) minutes or until tender.
1/23/4 cup chili bean Warm chili beans while potatoes bake.
2 tablespoons cheddar
Slice potatoes down the center but not all
cheese, grated
the way through and gently push in the ends so
the potato forms a boat.
Add about a 1/4 cup of chili to each potato.
They should be full but not overflowing.
Top with cheese and enjoy.
CHILI-STUFFED SWEET
POTATOES/YAMS Prep: 10 minutes
Cook: 45 minutes
Total Time: 55 minutes
Servings: 2
Calories: 203

Cook the rice in chicken broth as per 1/2 cup uncooked rice
1 1/4 cups low sodium
package directions, approximately 15 to 20 chicken broth
minutes for white rice. 1/2 cup water
1 cup fresh asparagus, cut
Add the 1/2 cup water to a 12-inch
in 2 inch pieces
nonstick skillet; bring to a boil. 1 boneless skinless
Add the asparagus and return to boil, chicken breast, cut in bite
size pieces
reduce heat, cover and simmer for 1 tablespoon lemon juice
approximately 3 minutes or until crisp-tender. 2 teaspoons olive oil
1 1/2 teaspoons dried dill
Drain asparagus and set aside.
weed
Wipe out the skillet with a paper towel. 1/8 teaspoon salt
Spray skillet with non-stick cooking 1 tablespoon parsley, finely
chopped
spray.
Heat over medium-high heat until hot.
Add chicken and cook 3 minutes or until
no longer pink, stirring frequently.
Remove from heat and add asparagus.
Cover and keep warm.
Combine the lemon juice, oil, dill and
salt add to cooked rice.
Add the rice mixture to cooked
chicken.
Sprinkle with chopped parsley before
serving.
ZUCCHINI BEEF SKILLET
Prep: 10 minutes
Cook: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 291

1 unbaked 9-inch pie crust Preheat oven to 400 degrees F. Bake pie
1 lb spinach, chopped
1/2 lb mushroom, sliced crust in preheated oven for 10 to 12 minutes.
1 tablespoon olive oil Heat oil in a large skillet over medium-high
1 onion, finely chopped
heat. Saut spinach, onion, garlic, and mush-
4 garlic cloves, minced
1 lb firm tofu, drained rooms until golden.
1/2 cup soymilk In a blender combine tofu, soy milk,
1/4 teaspoon Dijon mus-
tard mustard, salt, nutmeg, ground red pepper, black
3/4 teaspoon salt pepper, and parsley; process until smooth. In a
1/4 teaspoon ground nut-
large bowl combine everything. Pour into
meg
1/2 teaspoon ground red piecrust.
pepper Bake in preheated oven for 35 to 40 min-
black pepper
1 tablespoon dried parsley utes, or until quiche is set. Allow to sit for 5
minutes before cutting.
GROUND BEEF AND TEXAS
BEAN ENCHILADAS Prep: 20 minutes
Cook: 20 minutes
Total Time: 40 minutes
Servings: 1215
Calories: 380

For the corn salad: In bowl combine corn, 1 1/2 cups corn kernels,
cooked and cooled
sweet pepper, chives, basil, maple syrup, lem- 1/3 cup sweet red pepper,
on juice, and the 1/4 teaspoon of salt. chopped
1/4 cup chives, snipped
For the salmon seasoning mixture: In
3 tablespoons fresh basil,
small bowl, combine lemon peel, cumin, the thinly sliced
1/2 teaspoon salt, and the black pepper. 2 tablespoons pure maple
syrup
Lightly coat both sides of salmon with 2 tablespoons lemon juice
nonstick spray. 1/4 teaspoon salt
2 teaspoons lemon peel,
Sprinkle seasoning mixture over salmon
finely shredded
fillets. 1 teaspoon ground cumin
For CHARCOAL grill, grill salmon fillets 1/2 teaspoon salt
1/4 teaspoon black pepper
on the rack of an uncovered grill directly over 1620 ounces salmon fillets,
medium coals for 8 to 12 minutes or until fish 4 fillets each fillet weighing
between 4 to 5 ounces, fresh
flakes easily when tested with a fork, carefully
skinless
turning once halfway through grilling. 1 1/2 cups fresh blueberries
For GAS grill, preheat grill. Reduce heat to nonstick cooking spray
lemon slice (optional)
medium. Place salmon fillets on grill rack over basil sprig (optional)
heat. Cover and grill as above. paprika
Sprinkle a bit of paprika on the salmon.
Mix blueberries into the corn salad and serve
grilled salmon with corn salad.
Garnish with lemon slices and/or fresh basil
sprigs.
LEMON GRILLED SALMON WITH
CORN SALAD Prep: 10 minutes
Cook: 12 minutes
Total Time: 22 minutes
Servings: 4
Calories: 319

3/4 lb lean boneless pork, For sauce, stir together tomato juice
stir-fry precut
1 cup tomato juice cornstarch, chili powder, lemon juice, sugar,
1 tablespoon cornstarch red pepper, & 1/4 cup water. Set aside.
1 teaspoon chili powder
Spray large skillet with cooking spray &
1 teaspoon lemon juice
1/2 teaspoon sugar heat to medium high heat.
1/41/2 teaspoon ground Add celery stirring for 2 minutes, add
red pepper
1 cup celery (sliced) green pepper and thawed green beans; stir-fry
9 ounces frozen cut green bout 1 1/2minutes or until veggies are
beans (thawed)
tender-crisp.
1 green bell pepper
(chopped) Remove, and add oil to hot skillet or wok,
2 cups hot cooked rice if necessary. Add pork and stir-fry 23
minutes or until no longer pink. Remove from
skillet.
Stir sauce and add to center of skillet/wok.
Cook & stir until bubbly & thickened.
Return vegetables/pork & stir all
ingredients together to coat.
Cook & stir for 2 minutes.
Serve with rice.
CREOLE-STYLE PORK
Prep: 20 minutes
Cook: 10 minutes
Total Time: 30 minutes
Servings: 46
Calories: 296

Cook pasta according to package direc- 10 ounces rigatoni pasta


(uncooked)
tions and drain. 1 (10 ounce) package frozen
Place spinach on paper towel and squeeze chopped spinach, thawed
and drained
until barely moist.
2 teaspoons vegetable oil
Add oil to a large non-stick skillet and 1 large onion, chopped
place over medium heat until hot. 4 garlic cloves, minced
1 lb boneless skinless
Add onion and garlic and saut until ten- chicken breast, chopped
der. 1 (20 ounce) can whole
tomatoes, undrained,
Add chicken and cook until it loses its
coarsely chopped
pink color, stirring constantly. 3 tablespoons tomato paste
Stir in tomatoes, tomato paste, basil, 1 1/4 teaspoons dried basil
3/4 teaspoon oregano
oregano and crushed red pepper flakes. 1/4 teaspoon hot red pepper
Bring to a boil and then reduce heat. flakes, crushed
1/2 cup parmesan cheese,
Simmer 5 minutes, uncovered stirring
grated
occasionally.
Combine pasta, spinach, chicken mixture
and 1/4 cup cheese in a bowl; stir well.
Spoon into 13 X 9 baking dish coated
with cooking spray.
. Sprinkle with remaining 1/4 cup parme-
san cheese over the top.
Bake at 350 for 20 minutes.
Makes 8 servings.
CHICKEN AND SPINACH
RIGATONI CASSEROLE
Prep: 20 minutes
Cook: 20 minutes
Total Time: 40 minutes
Servings: 8
Calories: 278

1 lb ground beef Saut onion and pepper.


1 chopped onion
Add ground beef and brown.
1/2 chopped pepper
1 1/2 teaspoons salt Add remaining ingredients, cover, and
1/4 teaspoon pepper simmer 15 minutes or until veggies are tender.
1 teaspoon chili powder
3 cups sliced zucchini
1 (14 ounce) can diced
tomatoes
1/2 cup water
SPINACH AND MUSHROOM
TOFU QUICHE Prep: 20 minutes
Cook: 45 minutes
Total Time: 65 minutes
Servings: 6
Calories: 273

1 tablespoon Dijon
Preheat the oven to 475 degrees.
mustard, divided
In a small bowl, whisk 2 teaspoons of the 1 tablespoon extra virgin
mustard with 2 teaspoons of the olive oil and olive oil, divided
1/2 teaspoon chopped fresh
the thyme. thyme
Season the chicken breasts, on both sides, 4 (6 ounce) boneless
with salt and pepper; then brush them all over skinless chicken breast
halves
with the mustard mixture. salt & freshly ground black
Pat about 2 tbsp of the parmesan on pepper, to taste
1/2 cup freshly grated
EACH chicken breast (both sides)
parmesan cheese, divided
Transfer the chicken breasts to a rimmed 1/2 teaspoon water
baking sheet 4 cups packed arugula
1 cup cherry tomatoes,
Bake the chicken on the top shelf of the halved
oven for about 15 minutes, or until just cooked
through and nicely browned.
Meanwhile, in a salad bowl, combine the
remaining 1 teaspoon each of mustard and oil;
then stir in the water.
Add the arugula (or spring mix lettuce)
and tomatoes. Season with salt and pepper and
toss well.
Spoon the salad onto plates, top with the
chicken and serve.
LEMON-ASPARAGUS CHICKEN
WITH DILL Prep: 15 minutes
Cook: 20 minutes
Total Time: 35 minutes
Servings: 2
Calories: 324

1 lb ground beef Preheat oven to 350F.


1 (15 oz) can pinto beans
or 1 (15 oz) can black Combine in large skillet ground beef, onion,
beans or 1 (15 oz) can tex- garlic, salt and pepper.
as ranch style beans
Cook until beef is browned.
1 (14 oz) can diced
tomatoes, drained Drain grease.
1/2 cup finely diced fresh . Return to skillet and add
poblano peppers or 1 (4
oz) can diced green chilies tomatoes, peppers or canned
1/2 cup finely diced white chilies, and beans (Some prefer the Texas beans
onions or 1/2 cup yellow
and fresh pablano
onion
2 cloves crushed garlic pepper here
1 cup shredded Mexican because of the added flavor).
blend cheese or 1 cup
monterey jack cheese Reduce heat, cover and simmer while
salt and pepper preparing the sauce, stirring
1215 8-inch flour/whole
frequently.
wheat flour/corn tortillas
Enchilada Sauce Prepare the sauce by mixing all ingredients
2 1/4 cups hot water in medium bowl with a wire whisk until butter
1 (6 oz) can tomato paste
2 tablespoons margarine has melted.
or 2 tablespoons butter Add salt and pepper to taste.
2 tablespoons flour Add about 1/2 cup sauce to meat mixture.
5 teaspoons red chili pow-
der Turn off heat.
1 teaspoon cumin
2 teaspoons garlic powder
salt and pepper
LEMON-ASPARAGUS CHICKEN
WITH DILL continued...

Dip each tortilla into the Add remaining meat


enchilada sauce coating mixture and remaining sauce
thoroughly. evenly on top of enchiladas.
Lay the soaked tortilla in Cover with aluminum foil
your baking pan and add one and bake 15 minutes.
serving spoon of the meat mixture Remove from oven, remove
lengthwise along one end of foil, cover with grated cheese and
tortilla then roll it up from there return to oven for 5 minutes
(Note that there should be about 2 uncovered, or until all cheese has
serving spoons of meat left when melted.
you are done with filling all For easiest serving, slice
tortillas). enchiladas in half lengthwise down
When done rolling each one the pan.
make sure to place it so that open Serve with rice, sour cream,
end of tortilla is on the bottom to guacamole, and your favorite corn
avoid spillage. chips.
Repeat with all tortillas.