Under 200 Calories Recipes

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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

What Does 200 Calories Look Like?
Source: http://www.wisegeek.com/what-does-200-calories-look-like.htm

Celery 1425 grams = 200 Calories

Baby Carrots 570 grams = 200 Calories

Red Onions 475 grams = 200 Calories

Mini Peppers 740 grams = 200 Calories

Honeydew Melon 553 grams = 200 Calories

Apples 385 grams = 200 Calories

Broccoli 588 grams = 200 Calories

Coca Cola 496 ml = 200 Calories

Canned Green Peas 357 grams = 200 Calories

1

Whole Milk 333 ml = 200 Calories

Grapes 290 grams = 200 Calories

Balsamic Vinegar 200 ml = 200 Calories

Kiwi Fruit 328 grams = 200 Calories

Ketchup 226 grams = 200 Calories

Lowfat Strawberry Yogurt 196 grams = 200 Calories

Canned Sweet Corn 308 grams = 200 Calories

Sliced Smoked Turkey 204 grams = 200 Calories

Canned Chili con Carne 189 grams = 200 Calories

2

Canned Black Beans 186 grams = 200 Calories

Cooked Pasta 145 grams = 200 Calories

Fiber One Cereal 100 grams = 200 Calories

Canned Pork and Beans 186 grams = 200 Calories

Avocado 125 grams = 200 Calories

Flax Bread 90 grams = 200 Calories

Eggs 150 grams = 200 Calories

Canned Tuna Packed in Oil 102 grams = 200 Calories

Dried Apricots 83 grams = 200 Calories

3

Jack in the Box Cheeseburger 75 grams = 200 Calories

French Sandwich Roll 72 grams = 200 Calories

Tootsie Pops 68 grams = 200 Calories

Jack in the Box French Fries 73 grams = 200 Calories

Blueberry Muffin 72 grams = 200 Calories

Hot Dogs 66 grams = 200 Calories

Jack in the Box Chicken Sandwich 72 grams = 200 Calories

Sesame Seed Bagel 70 grams = 200 Calories

Wheat Dinner Rolls 66 grams = 200 Calories

4

Corn Bran Cereal 60 grams = 200 Calories

Uncooked Pasta 56 grams = 200 Calories

Cornmeal 55 grams = 200 Calories

Bailey's Irish Cream 60 ml = 200 Calories

Blackberry Pie 56 grams = 200 Calories

Wheat Flour 55 grams = 200 Calories

Smarties Candy 57 grams = 200 Calories

Cranberry Vanilla Crunch Cereal 55 grams = 200 Calories

Peanut Butter Power Bar 54 grams = 200 Calories

5

Puffed Rice Cereal 54 grams = 200 Calories

Brown Sugar 53 grams = 200 Calories

Medium Cheddar Cheese 51 grams = 200 Calories

Jelly Belly Jelly Beans 54 grams = 200 Calories

Glazed Doughnut 52 grams = 200 Calories

Fruit Loops Cereal 51 grams = 200 Calories

Puffed Wheat Cereal 53 grams = 200 Calories

Salted Pretzels 52 grams = 200 Calories

Gummy Bears 51 grams = 200 Calories

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Splenda Artifical Sweetener 50 grams = 200 Calories

Snickers Chocolate Bar 41 grams = 200 Calories

M&M Candy 40 grams = 200 Calories

Salted Saltines Crackers 50 grams = 200 Calories

Doritos 41 grams = 200 Calories

Peanut Butter Crackers 39 grams = 200 Calories

Werther's Originals Candy 50 grams = 200 Calories

Marshmallow Treat 40 grams = 200 Calories

Cheetos 38 grams = 200 Calories

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Potato Chips 37 grams = 200 Calories

Fried Bacon 34 grams = 200 Calories

Butter 28 grams = 200 Calories

Hershey Kisses 36 grams = 200 Calories

Peanut Butter 34 grams = 200 Calories

Canola Oil 23 grams = 200 Calories

Sliced and Toasted Almonds 35 grams = 200 Calories

Salted Mixed Nuts 33 grams = 200 Calories

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Recipes

Image: http://www.healthspablog.org/wp-content/uploads/2008/07/healthy-food-gives-healthy-skin.jpg

9

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

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    

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

11

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 Ready in 20 minutes Vegetarian Ingredients

Cook 10 mins

2 tbsp sunflower or vegetable oil

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      

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

13

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 Ingredients
    

Cook 25 mins

Vegetarian, Low-fat

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

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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

15

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 Ingredients
       

Cook 35 mins

Vegetarian, Low-fat

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

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 

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

17

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 COOK TIME READY IN 20 Min 20 Min 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

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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 COOK TIME READY IN SERVINGS (1) INGREDIENTS
       

30 Min 15 Min 45 Min

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.

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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

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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

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Amount Per Serving Calories: 166
     

Total Fat: 11.8g Cholesterol: 37mg Sodium: 268mg Total Carbs: 0.4g Dietary Fiber: 0.1g Protein: 13.6g

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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 COOK TIME READY IN 15 Min 15 Min 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

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    

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

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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.

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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

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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

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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

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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.

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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

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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.

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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

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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

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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

35

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

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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

37

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

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Protein: 2.6g WW points: 2

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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.

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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

41

Salmon and Asparagus in Foil

Source: http://dietrecipesblog.com/2008/03/25/salmon-and-asparagus-in-foil-recipe-193-calories/

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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

43

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

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Total fat: 2.7g Cholesterol: 36mg Total carbs: 0.6g Protein: 23.9g

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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:

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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.

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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.

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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

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