8/9/2019 Cookbook 30 Recipes Under 400 Calories http://slidepdf.com/reader/full/cookbook-30-recipes-under-400-calories 1/45 IDEAS FOR BREAKFAST, LUNCH, DINNER & SNACKS RECIPES BY
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IDEAS FOR BREAKFAST LUNCH DINNER amp SNACKS
RECIPES BY
892019 Cookbook 30 Recipes Under 400 Calories
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copyCOPYRIGHT 2014ALL RIGHTS RESERVED
This book or any portion thereof
may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher
892019 Cookbook 30 Recipes Under 400 Calories
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You know that overwhelming feeling you get at theend of the day when all you have left is 400 caloriesand you still need to eat dinner Yeah it happens tome too Most nights just figuring out what to eat
is complicated enough Factor in the time it takesto log your meal afterwards and itrsquos no wonderour supermarkets have become flooded withconvenience foods
We want to make cooking easier for you and takethe work out of food logging which is why wersquoreexcited to announce our newest feature the LogIt button which makes it quick and easy to get thenutrition data for home cooked meals into yourMyFitnessPal food diary
Now logging is as easy as a click of a button
To log any recipe in this cookbook simply click
the blue Log It button located under the image of
each recipe Yoursquoll be able to save it into your fooddiary for the day or add it to your recipe box for ameal down the road
I set out to find a bunch of great tasting healthyrecipes from Cooking Light to help us stay on trackno matter how many calories we have left in ourldquobudgetrdquo Whether yoursquore looking for recipes tohelp you meet specific nutrition goals such as low-carb high fiber or if you just needs some fresh ideasfor healthy easy dishes to make at home wersquove gotyou covered To simplify the steps and help save youtime be sure to check out the blueprint beneath
each recipe too
I hope you enjoy the recipes and our new Log Itbutton
Elle Penner MPH RDMyFitnessPal Registered Dietitian
Food amp Nutrition Editor
ICON LEGEND
SERVES
TOTAL TIME
SERVING SIZE
VEGAN
VEGETARIAN
GLUTEN FREEDAIRY FREE
HIGH-FIBER
LOW CARB
HIGH PROTEIN
KID FRIENDLY
LOW SODIUM
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Log It Now Recipes
TABLE OF CONTENTSHow To Cut Your Cooking Time in Half 5
How to Be a Master Meal Planner (PLUS Meal Planning Template) 6
10 Ways To Make Healthy Cooking Affordable 7
200 Calories or Less Snacks amp Desserts 9
Apps amp Snacks 9
Desserts 15
300 Calories or Less Breakfasts and Lunches 21
Breakfasts 21
Lunches 27
400 Calories or Less Dinners 33
Recipe Index 45
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How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals
1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through
2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week
3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes
4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes
5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag
lunches
6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too
892019 Cookbook 30 Recipes Under 400 Calories
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
892019 Cookbook 30 Recipes Under 400 Calories
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
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Apps amp
Snacks
200 CALORIES OR LESS
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N U T R I T I O N A L
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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N U T R I T I O N A L
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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copyCOPYRIGHT 2014ALL RIGHTS RESERVED
This book or any portion thereof
may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher
892019 Cookbook 30 Recipes Under 400 Calories
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You know that overwhelming feeling you get at theend of the day when all you have left is 400 caloriesand you still need to eat dinner Yeah it happens tome too Most nights just figuring out what to eat
is complicated enough Factor in the time it takesto log your meal afterwards and itrsquos no wonderour supermarkets have become flooded withconvenience foods
We want to make cooking easier for you and takethe work out of food logging which is why wersquoreexcited to announce our newest feature the LogIt button which makes it quick and easy to get thenutrition data for home cooked meals into yourMyFitnessPal food diary
Now logging is as easy as a click of a button
To log any recipe in this cookbook simply click
the blue Log It button located under the image of
each recipe Yoursquoll be able to save it into your fooddiary for the day or add it to your recipe box for ameal down the road
I set out to find a bunch of great tasting healthyrecipes from Cooking Light to help us stay on trackno matter how many calories we have left in ourldquobudgetrdquo Whether yoursquore looking for recipes tohelp you meet specific nutrition goals such as low-carb high fiber or if you just needs some fresh ideasfor healthy easy dishes to make at home wersquove gotyou covered To simplify the steps and help save youtime be sure to check out the blueprint beneath
each recipe too
I hope you enjoy the recipes and our new Log Itbutton
Elle Penner MPH RDMyFitnessPal Registered Dietitian
Food amp Nutrition Editor
ICON LEGEND
SERVES
TOTAL TIME
SERVING SIZE
VEGAN
VEGETARIAN
GLUTEN FREEDAIRY FREE
HIGH-FIBER
LOW CARB
HIGH PROTEIN
KID FRIENDLY
LOW SODIUM
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Log It Now Recipes
TABLE OF CONTENTSHow To Cut Your Cooking Time in Half 5
How to Be a Master Meal Planner (PLUS Meal Planning Template) 6
10 Ways To Make Healthy Cooking Affordable 7
200 Calories or Less Snacks amp Desserts 9
Apps amp Snacks 9
Desserts 15
300 Calories or Less Breakfasts and Lunches 21
Breakfasts 21
Lunches 27
400 Calories or Less Dinners 33
Recipe Index 45
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How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals
1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through
2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week
3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes
4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes
5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag
lunches
6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
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Apps amp
Snacks
200 CALORIES OR LESS
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1245
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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N U T R I T I O N A L
I N F O
B L U E P R N T S
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
892019 Cookbook 30 Recipes Under 400 Calories
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2945
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3045
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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You know that overwhelming feeling you get at theend of the day when all you have left is 400 caloriesand you still need to eat dinner Yeah it happens tome too Most nights just figuring out what to eat
is complicated enough Factor in the time it takesto log your meal afterwards and itrsquos no wonderour supermarkets have become flooded withconvenience foods
We want to make cooking easier for you and takethe work out of food logging which is why wersquoreexcited to announce our newest feature the LogIt button which makes it quick and easy to get thenutrition data for home cooked meals into yourMyFitnessPal food diary
Now logging is as easy as a click of a button
To log any recipe in this cookbook simply click
the blue Log It button located under the image of
each recipe Yoursquoll be able to save it into your fooddiary for the day or add it to your recipe box for ameal down the road
I set out to find a bunch of great tasting healthyrecipes from Cooking Light to help us stay on trackno matter how many calories we have left in ourldquobudgetrdquo Whether yoursquore looking for recipes tohelp you meet specific nutrition goals such as low-carb high fiber or if you just needs some fresh ideasfor healthy easy dishes to make at home wersquove gotyou covered To simplify the steps and help save youtime be sure to check out the blueprint beneath
each recipe too
I hope you enjoy the recipes and our new Log Itbutton
Elle Penner MPH RDMyFitnessPal Registered Dietitian
Food amp Nutrition Editor
ICON LEGEND
SERVES
TOTAL TIME
SERVING SIZE
VEGAN
VEGETARIAN
GLUTEN FREEDAIRY FREE
HIGH-FIBER
LOW CARB
HIGH PROTEIN
KID FRIENDLY
LOW SODIUM
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Log It Now Recipes
TABLE OF CONTENTSHow To Cut Your Cooking Time in Half 5
How to Be a Master Meal Planner (PLUS Meal Planning Template) 6
10 Ways To Make Healthy Cooking Affordable 7
200 Calories or Less Snacks amp Desserts 9
Apps amp Snacks 9
Desserts 15
300 Calories or Less Breakfasts and Lunches 21
Breakfasts 21
Lunches 27
400 Calories or Less Dinners 33
Recipe Index 45
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How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals
1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through
2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week
3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes
4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes
5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag
lunches
6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
892019 Cookbook 30 Recipes Under 400 Calories
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 945
Apps amp
Snacks
200 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1145
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1245
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1445
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1745
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1845
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1945
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2045
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2145
Breakfasts
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2245
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2345
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2445
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2545
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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TABLE OF CONTENTSHow To Cut Your Cooking Time in Half 5
How to Be a Master Meal Planner (PLUS Meal Planning Template) 6
10 Ways To Make Healthy Cooking Affordable 7
200 Calories or Less Snacks amp Desserts 9
Apps amp Snacks 9
Desserts 15
300 Calories or Less Breakfasts and Lunches 21
Breakfasts 21
Lunches 27
400 Calories or Less Dinners 33
Recipe Index 45
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How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals
1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through
2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week
3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes
4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes
5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag
lunches
6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
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Apps amp
Snacks
200 CALORIES OR LESS
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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How To Cut YourCOOKING TIME IN HALFTime is one of the biggest hurdles when it comes to cooking at homemdashthere neverseems to be enough of it Here are 6 ways to help you cut corners and shave minutes offyour prep time without sacrificing your healthy eating goals
1 Stock up weekly Plan ahead make a list and buy enough groceries to get youthrough the week Last minute trips to the store creates headachesmdashnot tomention an opportunity to hit the drive through
2 Find related recipes Dishes that feature similar ingredients make planningbuying and prep easier For example you could make a big batch of brown riceto serve with a stir-fry one night and save the extras to use in burritos later inthe week
3Prep ahead Do all of your chopping and measuring when you have time so laterin the week when yoursquore spread thin yoursquoll be able to whip together a meal inminutes
4 Buy some time If therersquos room in your budget consider picking up pre-washedpre-chopped fruits and veggies Or use packaged frozen veggiesmdashtheyrsquorealready the perfect size and cut for most recipes
5 Make your own frozen meals The next time you whip up a tasty meal considerdoubling the recipe Leftovers can be portioned out into individual containersand placed in the freezer for quick weeknight dinners and easy brown-bag
lunches
6 Use the microwave Nuking a potato takes less than half the time of baking itin the ovenmdashjust poke a few holes in it with a fork and cook it on high for about10 minutes You can steam veggies and other dishes in mere minutes in themicrowave too
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
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Apps amp
Snacks
200 CALORIES OR LESS
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1145
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2745
Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2945
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3045
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
892019 Cookbook 30 Recipes Under 400 Calories
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N U T R I T I O N A L
I N F O
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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Be a Master Meal PlannerMEAL PLANNING TEMPLATEPlanning ahead takes the guess work out of cooking meals gives you more controlover your portions helps you avoid unnecessary calories and can save you money
The meal planning process is easier than it seems All you need to do is fill in yourecipes for the week (start with the ones in this book) write up a grocery list hit the
store and get cooking Print off this handy template and yoursquoll be a master meal plannern no time
MEALS MON TUES WED THURS FRI SAT SUN
BREAKFAST
LUNCH
DINNER
SNACKSDESSERTS
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
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Apps amp
Snacks
200 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1445
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1845
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2145
Breakfasts
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2545
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2645
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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can get 100lbs for around $360
per pound (Be sure to store
everything in the freezer)
6 Invest in eggs
Packed with proteinmdashone whole
egg contains all of the essential
amino acids Eggs are also
inexpensive compared to other
protein sources and donrsquot have
to be relegated to breakfast
recipes
7 Get a whole chicken
It might seem like less work to
pick up packages of pre-cut
breasts but itrsquos often more cost
effective to get an entire bird
Whole chickens will set you back
around $115 per poundmdasha
fresh produce that will last for
weeks Frozen fruit gives a
vitamin boost to smoothies hot
oatmeal and more while frozenveggies can be tossed into
casseroles soups and stir-frys
5 Skip the fancy steaks
Save the filet mignon and t-bones
for special occasions and opt
for leaner less expensive cuts of
meat and ground beef instead
Flank steak can be dressed upwith spices and roasts make
a nice meal that will provide
plenty of next-day leftovers
Also consider buying beef in
bulk Stock up when meat goes
on sale or go in with friends to
purchase a side of beefmdashyou
Eating healthy on a budget
doesnrsquot mean you have to
give up flavor fun or time Itrsquos
possible to buy fresh foodswithout spending your entire
paycheck or resorting to a slow-
cooker lifestyle With a little
planning and prep you can eat
well and still have time and
money leftover to enjoy life
Keep these 10 tips for healthy
eating on a budget in mind on
your next grocery trip
1 Eat before you shop
mpulse buys can add up to a
busted grocery budget (Those
quick-grab treats donrsquot do
nything good for your waistline
either)
2 Pay attention to specials
Pick up the sales flyer at the front
of the store to find out which
produce is in season and see the
deals of the week Also watch
out for little hangtags in the
isles calling out savings
3 Reach for store brands
For things like milk butter brown
ice cereal frozen veggies andmore in-house brands are just as
asty as the name brandsmdashand
hey can be dollars cheaper
4 Donrsquot pass up ripe produce
Many grocery stores slash prices
on extra ripe fruit and veggies
Cut everything up when you get
home freeze it and yoursquove got
10 Ways To MakeHEALTHY COOKING AFFORDABLE
892019 Cookbook 30 Recipes Under 400 Calories
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 945
Apps amp
Snacks
200 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1145
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1245
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1445
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1845
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2045
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2145
Breakfasts
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 2245
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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ldquoItrsquos possible to buy fresh foodswithout spending your entire
paycheck or resorting to aslow-cook lifestyle With a littleplanning and prep you can eat
well and still have time and moneyleftover to enjoy lifeldquo
bargain compared to the
upwards of $6 per pound yoursquoll
hell out for individually cut and
packaged pieces A three-pound
bird takes a little over an hour to
cook but then yoursquove got several
meals worth of foodmdashsaving you
ime later
8 Fill up on frozen goods
Frozen fruits and veggies are
packaged up at their peak
helping to lock in nutrients and
making them just as nutritious as
heir fresh counterparts (Just be
ure to read the labels and skip
nything with added sugar or
odium) Other frosty goodieske wild-caught fish and pasture-
aised beef and bison can also
be great buys Theyrsquore often
dollars less than what yoursquoll find
t the meat counter
9 Visit the bulk aisle
Staples like brown rice and beans
re even less expensive when you
kip all the packaging and scoop
hem out of the bulk binsmdashabout
$60 per pound for brown rice
nd about $150 per pound for
beans Cook up a big pot of each
nd toss them into quick meals
hroughout the week
10 Hit up the farmersrsquo market
Because the middleman (thegrocery store) gets cut out
ocal growers can often offer
better deals for fresh in-season
produce Donrsquot be afraid to buy
lotmdashfresh fruits and veggies
can be cut up and stored in the
reezer for later
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 945
Apps amp
Snacks
200 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1045
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1145
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1245
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1345
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1445
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1745
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 1845
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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Apps amp
Snacks
200 CALORIES OR LESS
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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SWEET amp SPICYPUMPKIN SEEDS
WHILE PUMPKIN SEEDS TOASTmeasure and mix the oil sugar and spices
yoursquoll coat the pumpkin seeds in
PREP POINTER For even more kick add an extra 18
teaspoon ground red pepper
CALORIES 165
Fat 13g
Saturated fat 3g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 13
Sodium 35mg
Calcium 1
Potassium 1mg
Vitamin A 0
Vitamin C 0
INGREDIENTS
bull 1 cup unsalted pumpkin seed kernels
bull 1 tablespoon canola oilbull 1 teaspoon sugarbull 12 teaspoon ground cuminbull 12 teaspoon chipotle chile powderbull 14 teaspoon kosher saltbull 14 teaspoon ground cinnamonbull Dash of ground red pepper
INSTRUCTIONS
1 Place 1 cup pumpkin seeds in a large skilletover medium heat Cook for 4 minutes or untiltoasted stirring constantly (seeds will popslightly)
2 Combine canola oil and remaining ingredientsin a large bowl add seeds tossing to coatArrange seeds in a single layer on a papertowel-lined baking sheet Cool 10 minutes
16 MIN
2 TABLESPOONS
8 SERVINGS
These pumpkin seeds make a delicious snackdelivering a slight sweetness with a kick thanks tochili powder and red pepper Each serving packsa good amount of protein delivering 9 grams of
protein per 2 tablespoons--munch on that
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSbread the mozzarella sticks with panko
WHILE CHEESE STICKS BAKEmicrowave the marinara sauce
CALORIES 99
Fat 5g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 7gCarbohydrate 6g
Fiber 0g
Sugars 1g
Cholesterol 15mg
Iron 2
Sodium 186mg
Calcium 12
Potassium 39mg
Vitamin A 4
Vitamin C 1
INGREDIENTS
bull 13 cup panko (Japanese breadcrumbs)bull 3 (1-ounce) sticks part-skim mozzarella string
cheesebull 3 tablespoons egg substitutebull Cooking spraybull 14 cup lower-sodium marinara sauce (such as
McCutcheonlsquos)
INSTRUCTIONS
1 Preheat oven to 425degF2 Heat a medium skillet over medium heat Add
13 cup panko to pan and cook for 2 minutesor until toasted stirring frequently Removefrom heat and place the panko in a shallowdish
3 Cut mozzarella sticks into 1-inch piecesWorking with one piece at a time dip cheesein egg substitute dredge in panko Placecheese on a baking sheet coated with cookingspray Bake at 425degF for 3 minutes or until thecheese is softened and thoroughly heated
4 Pour the marinara sauce into a microwave-safebowl Microwave at HIGH 1 minute or untilthoroughly heated stirring after 30 secondsServe with mozzarella pieces
18 MIN4 SERVINGS
Serve this quick after-school snack to your kids asan alternative to traditional fried cheese sticksEach serving of 3 mozzarella bites packs 7 gramsof protein and is less than 100 calories
BAKEDMOZZARELLA BITES
3 MOZZARELLA BITES amp 1 TABLESPOON
OF SAUCE
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSprep chickpeas coat them in spices and
arrange them on baking sheets
PREP POINTERDonrsquot like our spice mix Toss these
chickpeas using your own favorite spice
CALORIES 111
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 4gCarbohydrate 13g
Fiber 4g
Sugars 1g
Cholesterol 0mg
Iron 8
Sodium 174mg
Calcium 4
Potassium 3mg
Vitamin A 4
Vitamin C 0
INGREDIENTS
bull 2 (15 12-ounce) cans organic chickpeas(garbanzo beans) rinsed and drained (certifiedgluten-free is necessary)
bull 2 tablespoons canola oilbull 1 teaspoon ground cuminbull 34 teaspoon kosher saltbull 14 teaspoon ground red pepperbull 18 teaspoon onion powderbull 1 garlic clove minced
INSTRUCTIONS
1 Preheat oven to 300degF2 Wrap chickpeas in a towel lightly roll to loosen
skins Discard skins Combine chickpeas andremaining ingredients Arrange on a bakingsheet Bake at 300degF for 1 hour and 40minutes stirring every 20 minutes
Craving a crunchy munchy but tired of saltedpeanuts Toasted chickpeas could be your newgo-to snack because itrsquos lower in calories and fatbut equally addicting
CRUNCHYCHICKPEAS
1 HOUR 55 MINUTES (15 MINUTES PREP)
14 CUP8 SERVINGS
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATScook bacon and prep stuffing for the
peppers
PREP POINTERIf serving poppers for a party stuff themin advance then cover chill and grill right
before the guests arrive
CALORIES 56
Fat 4g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 3gCarbohydrate 2g
Fiber 1g
Sugars 1g
Cholesterol 12mg
Iron 1
Sodium 126mg
Calcium 6
Potassium 53mg
Vitamin A 9
Vitamin C 13
GRILLED STUFFEDJALEPENtildeOSThe rich and creamy combination of bacon creamcheese and cheddar nicely contrasts with themuted spice of grilled jalapentildeo peppers Thisappetizer recipe is a healthy fresh alternative to
the popular breaded and fried version
INGREDIENTS
bull 2 center-cut bacon slices
bull 4 ounces cream cheese softened (about 12 cup)bull 4 ounces fat-free cream cheese softened (about12 cup)
bull 1 ounce extra-sharp cheddar cheese shredded(about 14 cup)
bull 14 cup minced green onionsbull 1 teaspoon fresh lime juicebull 14 teaspoon kosher saltbull 1 small garlic clove mincedbull 14 jalapentildeo peppers halved lengthwise and
seededbull Cooking spray
bull 2 tablespoons chopped fresh cilantrobull 2 tablespoons chopped seeded tomato
INSTRUCTIONS
1 Preheat grill to medium-high heat2 Cook bacon in a skillet over medium heat until
crisp Remove bacon from pan drain on papertowels Crumble bacon
3 Combine crumbled bacon cheeses and next 4ingredients (through garlic) in a bowl stirring wellto combine Divide cheese mixture evenly to fill thepepper halves
4 Place peppers cheese sides up on grill rack or grillgrate coated with cooking spray Cover and grillpeppers 8 minutes or until bottoms of peppers arecharred and cheese mixture is lightly browned
5 Place peppers on a serving platter Sprinkle withcilantro and tomato
2 PEPPER HALVES
40 MIN14 SERVINGS
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSleave cream cheese blocks on a plate on
(or near) stovetop to soften Prep and mixingredients for spinach dip
PREP POINTERThaw frozen spinach overnight OR run
spinach under warm water while squeezingout the water Want to use fresh spinach
Wilt it first sautee-style
CALORIES 73
Fat 4g
Saturated fat 1g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 6gCarbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 15mg
Iron 3
Sodium 299mg
Calcium 18
Potassium 92mg
Vitamin A 32
Vitamin C 8
46 MIN
SPINACHARTICHOKE DIP
22 SERVINGS 14 CUP
INGREDIENTS
bull 12 cup fat-free sour creambull 14 teaspoon freshly ground black pepperbull 3 garlic cloves mincedbull 1 (14-ounce) can artichoke hearts drained and
choppedbull 1 (10-ounce) package frozen chopped spinach
thawed drained and squeezed drybull 1 (8-ounce) block 13-less-fat cream cheese
softenedbull 1 (8-ounce) block fat-free cream cheese
softenedbull 6 ounces part-skim mozzarella cheese
shredded and divided (about 1 12 cups)bull 1 ounce fresh Parmesan cheese grated and
divided (about 14 cup)
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 7 ingredients in a large bowl
stirring until well-blended Add 4 ounces (1cup) mozzarella and 2 tablespoons Parmesanstir well Spoon mixture into a broiler-safe1 12-quart glass or ceramic baking dishSprinkle with remaining 12 cup mozzarellaand remaining 2 tablespoons Parmesan Bakeat 350degF for 30 minutes or until bubbly
3 Preheat broiler to high (leave dish in oven)Broil dip for 3 minutes or until cheese is lightlybrowned
A go-to appetizer for parties this spinach andartichoke dip is creamy on the inside and crispy onthe outside with a cheesy taste thatrsquos appealingto all Each 14 cup serving is not only lower in
calories and fat but packs 6 grams of protein
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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PREP POINTERSPrep apple wedges and granola first so
youlsquore ready to dip as soon as chocolatecomes out of the microwave If you canlsquot findBraeburn apples Gala or Fuji varieties alsostand up to dipping and add a touch more
sweetness
CALORIES 132
Fat 5g
Saturated fat 0g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 22g
Fiber 3g
Sugars 15g
Cholesterol 0mg
Iron 4
Sodium 6mg
Calcium 1
Potassium 111mg
Vitamin A 0
Vitamin C 0
Want to get a healthier way to get yourchocolate-y fix With these chocolate granola
apple wedges you can savor chocolate and geta serving of fruit in At 127 calories for 4 appleswedges this makes a yummy low calorie snack
CHOCOLATEGRANOLAAPPLE WEDGES
INGREDIENTS
bull 2 ounces semisweet chocolate finely chopped(certified gluten-free if necessary)
bull 13 cup low-fat granola without raisinsbull 1 large Braeburn apple cut into 16 wedges
INSTRUCTIONS
1 Place chocolate in a medium microwave-safebowl Microwave at HIGH 1 minute stirringevery 15 seconds or until chocolate melts
2 Place granola in a shallow dish Dip applewedges skin side up in chocolate allowexcess chocolate to drip back into bowlDredge wedges in granola Place wedgeschocolate side up on a large plate Refrigerate5 minutes or until set
4 APPLE WEDGES
15 MIN4 SERVINGS
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
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CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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N U T R I T I O N A L
I N F O
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSshred carrot Prep cookie dough
WHILE COOKIES BAKEprep filling
PREP POINTERTossing shredded carrots and letting it stand for
a few minutes will make carrots more tender Thisis important for keeping your cookies soft and
moist
CALORIES 184
Fat 7g
Saturated fat 2g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 26g
Fiber 1g
Sugars 20g
Cholesterol 28mg
Iron 4
Sodium 122mg
Calcium 3
Potassium 55mg
Vitamin A 41
Vitamin C 2
CARROT CAKESANDWICH COOKIESTherersquos nothing quite like the aroma of freshbaked cookies to fill your home Try out theseheavenly carrot cake sandwich cookies filled witha vanilla cream cheese frosting Theyrsquore a portable
and palatable making it an easy on-the-go treat
INGREDIENTS
bull 2 cups shredded carrotbull 23 cup packed brown sugar dividedbull 14 cup unsalted butter dividedbull 2 tablespoons canola oil
bull 1 teaspoon grated orange rindbull 34 teaspoon vanilla extract dividedbull 1 large eggbull 45 ounces unbleached all-purpose flour (about 1 cup)bull 1 teaspoon ground cinnamonbull 38 teaspoon salt dividedbull 14 teaspoon baking sodabull 4 ounces 13-less-fat cream cheese softenedbull 1 cup powdered sugar
INSTRUCTIONS
1 Preheat oven to 350degF Cover 2 baking sheets withparchment paper set aside
2 Combine carrot and 3 tablespoons brown sugar in a bowltoss to coat Place carrot mixture in a fine mesh sieve letstand to drain for 10 minutes Discard liquid
3 Place 2 tablespoons butter in a medium microwave-safebowl Microwave at HIGH 45 seconds or until melted Addoil rind 12 teaspoon vanilla extract and egg stir with awhisk until well combined
4 Weigh or lightly spoon flour into a dry measuring cup levelwith a knife Combine flour remaining brown sugar (about12 cup) cinnamon 14 teaspoon salt and baking soda ina large bowl stir well with a whisk Add carrot mixture andbutter mixture stir until just combined
5 Drop dough by tablespoonfuls 2 inches apart onto prepared
baking sheets for a total of 28 cookies (14 per baking sheet)gently pat dough down to form 2-inch circles Bake at 350degFfor 11 minutes or until set Remove pans from oven let stand3 minutes Remove cookies from pans cool completely on awire rack
6 Combine cream cheese remaining 2 tablespoons butterremaining 14 teaspoon vanilla extract and remaining18 teaspoon salt in a medium bowl beat with a mixer atmedium speed 3 minutes or until fluffy Add powdered sugarbeat at low speed 1 minute or until well combined (do notoverbeat)
7 Spread about 1 tablespoon icing on flat side of 1cookie top with another cookie flat side down
Repeat the procedure with remaining cookiesand filling
1 COOKIE SANDWICH
50 MIN14 SERVINGS
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSbake hazelnuts and chop the cherries ginger
and chocolate
QUICK FIXIf you donrsquot have a jelly-roll pan line a bakingsheet with foil and curl the edges up to catchany wandering chocolate You can also sub inany baking pan making sure not to pour the
bark too thick
CALORIES 138
Fat 11g
Saturated fat 3g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 2gCarbohydrate 13g
Fiber 2g
Sugars 10g
Cholesterol 0mg
Iron 6
Sodium 1mg
Calcium 1
Potassium 50mg
Vitamin A 1
Vitamin C 1
HAZELNUTBARK
12 SERVINGS 35 MIN1 OUNCE
INGREDIENTS
bull 34 cup hazelnuts (about 4 ounces)bull 13 cup dried cherries coarsely choppedbull 2 tablespoons finely chopped crystallized
ginger
bull 6 ounces bittersweet chocolate chopped(certified gluten-free if necessary)
INSTRUCTIONS
1 Preheat oven to 350degF2 Place hazelnuts on a baking sheet Bake at
350degF for 20 minutes stirring once halfwaythrough cooking Turn nuts out onto a towelRoll up towel rub off skins Coarsely chop
nuts Combine nuts cherries and ginger in amedium bowl3 Place chocolate in a microwave-safe measuring
cup Microwave at HIGH 1 minute or untilchocolate melts stirring every 15 secondsAdd to nut mixture stirring just untilcombined Spread mixture evenly on a jelly-rollpan lined with foil freeze 1 hour Break intopieces serve immediately
Dried cherries and crystallized ginger add a depthof flavor to this simple four-ingredient chocolatebark This bittersweet treat is sure to be a hit for
all you chocolate lovers out there
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSmake the cookie batter and drop cookies
onto prepared baking sheet
PREP POINTER You can continue to reduce fat and sugar by
cutting out a little extra butter and sugarJust modify the ingredient list when you
Log It
CALORIES 114
Fat 4g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 2gCarbohydrate 18g
Fiber 1g
Sugars 8g
Cholesterol 13mg
Iron 3
Sodium 105mg
Calcium 0
Potassium 19mg
Vitamin A 2
Vitamin C 0
BANANA OATMEALCHOCOLATE CHIPCOOKIES
2 DOZEN 40 MIN1 COOKIE
INGREDIENTS
bull 12 cup mashed ripe banana (about 1 medium)bull 12 cup packed brown sugar
bull 14 cup butter softenedbull 14 cup granulated sugarbull 1 teaspoon vanilla extractbull 1 large eggbull 56 ounces all-purpose flour (about 1 14 cups)bull 2 cups old-fashioned oatsbull 1 teaspoon baking sodabull 12 teaspoon saltbull 12 cup semisweet chocolate chipsbull Cooking spray
INSTRUCTIONS
1 Preheat oven to 350degF2 Combine first 5 ingredients in a large bowl
beat with a mixer at medium speed untilsmooth Add egg beat well
3 Weigh or lightly spoon flour into drymeasuring cups level with a knife Combineflour oats baking soda and salt in a mediumbowl stirring with a whisk Add flour mixture
to banana mixture in bowl beat with a mixerat medium speed until well blended Stir inchocolate chips
4 Drop batter by heaping tablespoonfuls 2inches apart onto baking sheets coated withcooking spray Bake at 350degF for 18 minutes oruntil golden Cool on pans 2 minutes Removecookies from pans cool completelyon wire racks
Mashed ripe banana adds sweetness and flavor to
these chocolate chip cookies allowing you to addless sugar and butter for the same great taste
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSmeasure and mix muffin batter Prep your
pans for the bakinrsquo
QUICK FIXDonrsquot have a cupcakemuffin pan Donrsquot
fret You can double or triple up on papercupcake liners allowing a sturdy mold for
the muffins to rise You can also use a bakingsheet mason jar rings and cupcake liners to
achieve the same results
CALORIES 200
Fat 3g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 3g
Carbohydrate 41g
Fiber 1g
Sugars 26g
Cholesterol 16mg
Iron 4
Sodium 270mg
Calcium 2
Potassium 42mg
Vitamin A 1
Vitamin C 0
PUMPKINCRANBERRY MUFFINS
1 DOZEN 50 MIN1 MUFFIN
INGREDIENTS
bull 1 12 cups all-purpose flour (about 6 34 ounces)bull 1 teaspoon baking sodabull 34 teaspoon ground gingerbull 12 teaspoon baking powderbull 12 teaspoon ground cinnamonbull 14 teaspoon saltbull 18 teaspoon ground clovesbull 1 cup granulated sugarbull 1 cup canned pumpkinbull 12 cup low-fat buttermilkbull 14 cup packed light brown sugarbull 2 tablespoons canola oilbull 1 large eggbull 23 cup sweetened dried cranberries chopped
(such as Craisins)bull Cooking spray
INSTRUCTIONS
1 Preheat oven to 375degF2 Lightly spoon flour into dry measuring cups level
with a knife Combine flour baking soda and next5 ingredients (through cloves) stir well with awhisk
3 Combine granulated sugar and next 5 ingredients(through egg) in a large bowl beat with a mixerat medium speed until well blended (about 3minutes) Add flour mixture to sugar mixturebeat at low speed just until combined Fold incranberries
4 Place 12 paper muffin cup liners in muffin cupscoat liners with cooking spray Spoon batter intoprepared cups Bake at 375degF for 25 minutes oruntil muffins spring back when touched lightly incenter Remove muffins from pan immediatelyplace on a wire rack
Canned pumpkin offers the same health benefitsas fresh but is a little more convenient Itcontributes both color and moistness to these
fruit-filled muffins
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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Breakfasts
300 CALORIES OR LESS
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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INGREDIENTS
bull 8 center-cut bacon slicesbull 1 12 cups chopped onionbull 8 ounces sliced shiitake mushroom caps
bull 3 garlic cloves mincedbull 2 cups shredded hash brown potatoes (such as Simply
Potatoes certified gluten-free if necessary)bull 14 cup no-salt-added chicken stock (such as Swanson
certified gluten-free if necessary)bull 5 cups fresh baby spinachbull 2 tablespoons thinly sliced fresh basilbull 12 teaspoon kosher salt dividedbull 12 teaspoon freshly ground black pepper dividedbull 3 ounces reduced-fat Swiss cheese finely choppedbull Cooking spraybull 12 cup 1 low-fat milk
bull 6 large eggs lightly beaten
INSTRUCTIONS
1 Preheat oven to 350degF2 Cook bacon in a large nonstick skillet over medium heat
until crisp Remove bacon from pan crumble Increaseheat to medium-high Add onion mushrooms and garlicto drippings in pan sauteacute for 6 minutes
3 Add potatoes and stock cook 6 minutes stirringfrequently Add spinach basil 14 teaspoon salt and14 teaspoon pepper cook 2 minutes or until spinach
wilts Remove from heat let stand 10 minutes Stir incrumbled bacon and cheese Place mushroom mixture inan 11 x 7-inch broiler-safe glass or ceramic baking dishcoated with cooking spray
4 Combine remaining 14 teaspoon salt 14 teaspoonpepper milk and eggs in a medium bowl Pour eggmixture over mushroom mixture Bake at 350degF for 28minutes
5 Preheat broiler to high remove dish while broilerpreheats Broil 3 minutes or until top isbrowned and just set Let stand 5 minutes
EGGS ampHASHBROWNCASSEROLE
6 SERVINGS
This dish combines an omelet stuffed with spinach
Swiss cheese and mushrooms with a hearty sideof bacon and hash browns all in one casserole pan
WHILE OVEN PREHEATScombine bacon and vegetables with
remaining ingredients
PREP POINTERThe mushroom mixture can be prepared
ahead of time and refrigerated overnight
CALORIES 238
Fat 9g
Saturated fat 3g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 16gCarbohydrate 22g
Fiber 3g
Sugars 6g
Cholesterol 200mg
Iron 9
Sodium 379mg
Calcium 23
Potassium 563mg
Vitamin A 58
Vitamin C 21
16 DISH 65 MIN
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATScook quinoa
WHILE QUINOA COOKS toast coconut and slice the strawberry and
banana with remaining ingredients
PREP POINTERServe with an egg if this quinoa breakfast is
not enough for you
CALORIES 181
Fat 6g
Saturated fat 2g
Monounsaturated fat 0g
Polyunsaturated fat 0g
Protein 4gCarbohydrate 30g
Fiber 4g
Sugars 10g
Cholesterol 0mg
Iron 7
Sodium 92mg
Calcium 2
Potassium 192mg
Vitamin A 1
Vitamin C 43
22 MIN14 DISH
BREAKFASTQUINOA
4 SERVINGS
INGREDIENTS
bull 12 cup uncooked quinoa (certified gluten-freeif necessary)
bull 34 cup light coconut milkbull 2 tablespoons water
bull 1 tablespoon light brown sugarbull 18 teaspoon saltbull 14 cup flaked unsweetened coconutbull 1 cup sliced strawberriesbull 1 cup sliced banana
INSTRUCTIONS
1 Preheat oven to 400degF2 Place quinoa in a fine sieve and place the
sieve in a large bowl Cover quinoa with waterUsing your hands rub the grains together for30 seconds rinse and drain quinoa Repeatthe procedure twice Drain well Combinequinoa coconut milk 2 tablespoons waterbrown sugar and salt in a medium saucepanand bring to a boil Reduce heat and simmer15 minutes or until liquid is absorbed stirringoccasionally Stir mixture constantly during thelast 2 minutes of cooking
3 While quinoa cooks spread flaked coconut ina single layer on a baking sheet Bake at 400degFfor 5 minutes or until golden brown Coolslightly
4 Place about 12 cup quinoa mixture in eachof 4 bowls Top each serving with 14 cupstrawberry slices 14 cup banana slices and 1tablespoon toasted coconut Serve warm
If yoursquore tired of oatmeal for breakfast then thisrecipe is a must-try Quinoa is surprisingly fillingand appetizing especially served with a helping of
strawberries bananas and toasted coconut
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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892019 Cookbook 30 Recipes Under 400 Calories
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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Lunches
300 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
892019 Cookbook 30 Recipes Under 400 Calories
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Dinners
400 CALORIES OR LESS
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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QUICK FIXDonrsquot have a nonstick griddle No problem
You can use any flat surface non-stickcookware
CALORIES 277
Fat 12g
Saturated fat 6g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 9gCarbohydrate 35g
Fiber 3g
Sugars 8g
Cholesterol 95mg
Iron 11
Sodium 543mg
Calcium 16
Potassium 127mg
Vitamin A 7
Vitamin C 1
OATMEALPANCAKES
3 SERVINGS 45 MIN4 PANCAKES
INGREDIENTS
bull 11 ounces all-purpose flour (14 cup)bull 1 cup quick-cooking oatsbull 1 tablespoon sugarbull 12 teaspoon baking powder
bull 12 teaspoon baking sodabull 14 teaspoon ground cinnamonbull 18 teaspoon saltbull 1 cup nonfat buttermilkbull 2 tablespoons butter meltedbull 1 large eggbull Cooking spray
INSTRUCTIONS
1 Weigh or lightly spoon flour into a drymeasuring cup level with a knife Combine thefirst 7 ingredients in a medium bowl stirringwith a whisk
2 Combine buttermilk butter and egg in a smallbowl Add to flour mixture stirring just untilmoist
3 Heat a nonstick griddle over medium heatCoat pan with cooking spray Spoon about2 12 tablespoons batter per pancake ontogriddle Turn pancakes over when tops arecovered with bubbles cook until bottoms arelightly browned
Herersquos an interesting and healthy way to add oatsto your morning meal oatmeal pancakes Eachstack of 4 pancakes is under 300 calories andprovides you with 9 grams of protein and 3 grams
of fiber
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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PREP POINTERCanlsquot wait overnight Substitute steel cutoats with old-fashioned oats instead and
donlsquot worry about soaking the berriesovernight
CALORIES 255
Fat 6g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 5gCarbohydrate 50g
Fiber 6g
Sugars 19g
Cholesterol 8mg
Iron 1
Sodium 173mg
Calcium 2
Potassium 50mg
Vitamin A 3
Vitamin C 7
STEEL CUT OATSWITH BLUEBERRYCOMPOTELook no further for fiber than steel cut oatsespecially when itrsquos topped with a zesty cinnamon-
blueberry compote You know what they saya spoonful of blueberries helps the oatmeal godown
INGREDIENTS
bull 2 cups frozen blueberriesbull 14 cup sugarbull 1 teaspoon grated lemon rindbull 1 tablespoon fresh lemon juicebull 12 teaspoon ground cinnamon dividedbull 4 cups waterbull 1 cup steel-cut oats (certified gluten-free if necessary)bull 14 teaspoon saltbull 1 tablespoon butter
INSTRUCTIONS
OVERNIGHT ALERT Prepping steel cut oats thenight before reduces cooking time the next morningMarinating blueberry compote overnight helps it soak inmore sweetness1 Combine blueberries sugar rind juice and 14
teaspoon cinnamon in a medium bowl toss to coatRefrigerate
2 Bring 4 cups water to a boil in a medium saucepanStir in remaining 14 teaspoon cinnamon oats andsalt cook 1 minute Remove oat mixture from heatcover and refrigerate in pan overnight
THE NEXT DAY3 Bring blueberry mixture to a boil in a small saucepan
over high heat Cook 6 minutes or until slightlythickened stirring frequently Bring oat mixture to aboil over medium-high heat cook 5 minutes or untilthoroughly heated stirring frequently Add butter tooat mixture
4 Spoon 34 cup oatmeal into each of 4 bowls topeach serving with 14 cup blueberrycompote
34 CUP OF OATMEAL + 14 CUP OF
BLUEBERRY COMPOTE
30 MIN4 SERVINGS
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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Lunches
300 CALORIES OR LESS
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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SIMPLE SUB-IN Any crumbly cheese such as a blue cheese
will work in place of feta cheese
PREP POINTERLook for plain rotisserie chicken in the delisection of your supermarket Use the lean
mild breast meat for pastas and sandwichesand the leg and thigh meat for more robust
salads soups or tacos
CALORIES 236
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 10gCarbohydrate 27g
Fiber 3g
Sugars 3g
Cholesterol 16mg
Iron 16
Sodium 494mg
Calcium 4
Potassium 128mg
Vitamin A 7
Vitamin C 19
GREEK STYLECHICKEN WRAPS
6 SERVINGS 25 MIN1 WRAP
INGREDIENTS
bull 1 cup grape tomatoes halvedbull 3 tablespoons pitted kalamata olives coarsely
choppedbull 2 tablespoons crumbled feta cheese
bull 1 12 tablespoons fresh lemon juicebull 1 tablespoon chopped fresh oreganobull 1 tablespoon olive oilbull 18 teaspoon ground red pepperbull 4 ounces shredded skinless boneless rotisserie
chicken breast (about 1 cup)bull 2 Kirby or small cucumbers choppedbull 6 tablespoons plain hummusbull 6 (8-inch) whole-wheat flour tortillas
INSTRUCTIONS
1 Place tomatoes olives feta juice oregano oilpepper chicken and cucumber in a large bowltoss to combine
2 Spread 1 tablespoon hummus over 1 side ofeach tortilla Top each tortilla with about 12cup chicken mixture Roll up wraps cut in half
Make a delicious nutritious lunch in no time flatwith Greek-style chicken wraps Combine grocerystore rotisserie chicken tomatoes cucumbersolives and hummus on a flour tortilla and you
have a balanced meal
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE BROILER PREHEATScook poblano corn quinoa salt spinach cheese on
skillet and set aside Mash beans and hot sauce Spreadtortilla with bean mash and top with sauteed vegetables
to make a quesadilla
PREP POINTERA sparing amount of cooking spray is key to perfectly
crisp quesadillas--too much and the fat absorbs into thetortilla Plus spreading mashed beans onto each tortilla
forms a protective layer that keeps the veggie juices
contained (and the tortillas crisp)
CALORIES 298
Fat 11g
Saturated fat 5g
Monounsaturated fat 2g
Polyunsaturated fat 0g
Protein 12gCarbohydrate 39g
Fiber 5g
Sugars 2g
Cholesterol 18mg
Iron 17
Sodium 825mg
Calcium 25
Potassium 187mg
Vitamin A 52
Vitamin C 45
CRISPYVEGETABLEQUESADILLASA 300 calorie lunch in less than 30 minutes Signme up This crispy vegetable quesadilla spices upcorn spinach and quinoa with poblano chile andMexican hot sauce
INGREDIENTS
bull 1 teaspoon canola oilbull 1 cup coarsely chopped poblano chilebull 12 cup frozen whole-kernel cornbull 34 cup packaged precooked quinoabull 14 teaspoon saltbull 5 ounces fresh spinach (about 8 34 cups)bull 3 ounces sharp cheddar cheese shredded (about 34
cup)bull 1 cup canned unsalted black beans rinsed and drainedbull 2 teaspoons Mexican hot sauce (such as Cholula)bull 8 (6-inch) flour tortillasbull Cooking spray
bull 6 tablespoons light sour creambull 6 lime wedges
INSTRUCTIONS
1 Place oven rack in middle of oven Preheat broiler tohigh Place a baking sheet on rack in oven (keep pan inoven as it preheats)
2 Heat a large skillet over medium-high heat Add oilto pan swirl to coat Add poblano and corn cook 5minutes stirring once Add quinoa salt and spinachsauteacute 2 minutes or until spinach wilts Remove fromheat stir in cheese
3 Combine beans and hot sauce in a small bowl mashwith fork until smooth Spread 2 12 tablespoons beanmixture on each of 4 tortillas top each with 12 cupspinach mixture and 1 tortilla Lightly coat quesadillaswith cooking spray Arrange quesadillas on preheatedpan in oven broil 3 minutes or until lightly brownedturning once
4 Cut each quesadilla into 6 wedges Serve with sourcream and lime
4 QUESADILLA WEDGES + 1 LIME WEDGE
+ 1 TABLESPOON SOUR CREAM
21 MIN6 SERVINGS
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
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RecipeIndex
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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PREP POINTERCooking the bacon after sauteing the
vegetables ensures you donrsquot get extrabacon fat into the dish you didnrsquot bargain for
CALORIES 293
Fat 11g
Saturated fat 5g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 16gCarbohydrate 30g
Fiber 1g
Sugars 1g
Cholesterol 33mg
Iron 16
Sodium 666mg
Calcium 24
Potassium 237mg
Vitamin A 68
Vitamin C 15
GARLICKY GRILLEDCHEESE WITH BACON amp SPINACH
4 SERVINGS 25 MIN1 SANDWICH
INGREDIENTS
bull 12 teaspoon olive oilbull 2 large garlic cloves thinly sliced
bull 4 cups baby spinach leavesbull 4 cups baby arugula leavesbull 4 center-cut bacon slices halvedbull 8 (1-ounce) rustic Italian bread slicesbull 2 ounces part-skim mozzarella cheese
shredded (about 12 cup)bull 2 ounces fontina cheese shredded (about 12
cup)
INSTRUCTIONS
1 Heat a large skillet over medium-high heatAdd oil swirl to coat Add garlic to pan sauteacute1 minute Add spinach and arugula stir untilwilted Remove spinach mixture from panReturn pan to medium-high heat Add baconcook until crisp Remove bacon
2 Top 4 bread slices evenly with cheeses baconpieces spinach mixture and the remaining 4bread slices
3 Heat pan over medium heat Add sandwiches
to drippings in pan weigh down with a plateCook 2 minutes on each side
This garlicky sandwich combines cheese bacon
and greens for the most satisfying 300 caloriesyou can chomp into
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE THE ORZO COOKSprep the orzo dressing
CALORIES 263
Fat 9g
Saturated fat 3g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 18gCarbohydrate 27g
Fiber 3g
Sugars 2g
Cholesterol 47mg
Iron 8
Sodium 317mg
Calcium 4
Potassium 218mg
Vitamin A 17
Vitamin C 48
LEMONY ORZOVEGGIE SALADWITH CHICKEN
4 SERVINGS 20 MIN1 14 CUPS
INGREDIENTS
bull 34 cup uncooked orzobull 14 teaspoon grated lemon rind
bull 3 tablespoons fresh lemon juicebull 1 tablespoon extra-virgin olive oilbull 12 teaspoon kosher saltbull 12 teaspoon minced garlicbull 14 teaspoon honeybull 18 teaspoon freshly ground black pepperbull 1 cup shredded skinless boneless rotisserie
chicken breastbull 12 cup diced English cucumberbull 12 cup prechopped red bell pepperbull 13 cup thinly sliced green onionsbull 1 tablespoon chopped fresh dillbull 12 cup (2 ounces) crumbled goat cheese
INSTRUCTIONS
1 Cook orzo according to package directionsomitting salt and fat Drain and rinse with coldwater drain and place in a large bowl
2 While orzo cooks combine lemon rind andnext 6 ingredients (through black pepper)
stirring well with a whisk Drizzle juice mixtureover orzo toss to coat Add chicken and next4 ingredients (through dill) toss gently tocombine Sprinkle with cheese
This colorful orzo and chicken main dish saladis packed with an assortment of chopped fresh
vegetables and tossed with a tangy lemondressing Itlsquos a great use for leftover or rotisseriechicken
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERPureeing the bean mixture makes the soup
thicker and gives it more body
SIMPLE SUB-INCannelinin beans will work in a pinch if you
cannot find Great Northern beans
CALORIES 281
Fat 5g
Saturated fat 1g
Monounsaturated fat 2g
Polyunsaturated fat 1g
Protein 26g
Carbohydrate 34gFiber 8g
Sugars 3g
Cholesterol 40mg
Iron 22
Sodium 623mg
Calcium 13
Potassium 602mg
Vitamin A 10
Vitamin C 12
WHITE BEANTURKEY CHILI
8 SERVINGS 1 HOUR 15 MIN1 CUP
INGREDIENTS
bull 1 tablespoon canola oilbull 2 cups diced yellow onion (about 2 medium)bull 1 12 tablespoons chili powderbull 1 tablespoon minced garlicbull 1 12 teaspoons ground cuminbull 1 teaspoon dried oreganobull 3 (158-ounce) cans Great Northern beans rinsed
and drained (certified gluten-free if necessary)bull 4 cups fat-free less-sodium chicken brothbull 3 cups chopped cooked turkeybull 12 cup diced seeded plum tomato (about 1)bull 13 cup chopped fresh cilantrobull 2 tablespoons fresh lime juicebull 12 teaspoon saltbull 12 teaspoon freshly ground black pepperbull 8 lime wedges (optional)
INSTRUCTIONS
1 Heat oil in a large Dutch oven over medium-highheat Add onion sauteacute 10 minutes or until tenderand golden Add chili powder garlic and cuminsauteacute for 2 minutes Add oregano and beans cookfor 30 seconds Add broth bring to a simmerCook 20 minutes
2 Place 2 cups of bean mixture in a blender orfood processor and process until smooth Returnpureed mixture to pan Add turkey and cook 5minutes or until thoroughly heated Remove fromheat Add diced tomato chopped cilantro lime juice salt and pepper stirring well Garnish withlime wedges if desired
Crowd-pleasing white bean chili calls for cannedbeans and chicken broth making prep convenientTheyrsquoll be clamoring for more of your high protein
high fiber chili
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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Dinners
400 CALORIES OR LESS
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RecipeIndex
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892019 Cookbook 30 Recipes Under 400 Calories
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE GRILL PREHEATSadd onions into beef and shape into patties
PREP POINTERCook the bacon onion and sauce ahead of time
SIMPLE SUB-INDonrsquot have bourbon You can replace the 5
tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water
CALORIES 366
Fat 16g
Saturated fat 5g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 30gCarbohydrate 56g
Fiber 1g
Sugars 8g
Cholesterol 83mg
Iron 23
Sodium 498mg
Calcium 1
Potassium 157mg
Vitamin A 8
Vitamin C 9
TENNESSEEBURGER WITHBOURBON BBQ SAUCE
6 SERVINGS 65 MIN1 BURGER
INGREDIENTS
bull 3 bacon slicesbull 1 teaspoon extra-virgin olive oilbull 3 cups vertically sliced red onionbull 5 tablespoons bourbon dividedbull 1 tablespoon balsamic vinegarbull 12 teaspoon kosher salt dividedbull 12 cup lower-sodium ketchupbull 1 tablespoon Dijon mustardbull 2 teaspoons honeybull 2 teaspoons hot pepper saucebull 2 teaspoons Worcestershire saucebull 14 teaspoon smoked paprikabull 14 teaspoon garlic powderbull 14 teaspoon onion powderbull 1 12 pounds 90 lean ground sirloinbull Cooking spraybull 6 (1 12-ounce) French bread hamburger buns
bull 6 (14-inch-thick) slices tomato
INSTRUCTIONS
1 Cook bacon in a large skillet over medium heat until crispRemove bacon from pan Add oil and onion to drippingsin pan cook 15 minutes or until onion is browned and verytender stirring occasionally Add 3 tablespoons bourbonvinegar and 14 teaspoon salt Cook 2 minutes or until liquidalmost evaporates stirring constantly Remove amixturefrom pan Cool 5 minutes
2 Combine remaining 2 tablespoons bourbon ketchupand next 7 ingredients (through onion powder) in a smallsaucepan Bring to a boil stirring frequently Reduce heat
simmer 5 minutes or until sauce thickens Remove from heat3 Preheat grill to medium-high heat4 Coarsely chop 34 cup onion mixture stir into beef Divide
beef mixture into 6 equal portions gently shaping eachportion into a 12-inch-thick patty Press a nickel-sizedindentation in center of each patty Sprinkle evenly withremaining 14 teaspoon salt Place patties on grill rackcoated with cooking spray grill 4 minutes on each side oruntil desired degree of doneness
5 Spread each top and bottom bun half with 1 tablespoonsauce Place patties on bottom halves top eachpatty with 1 tomato slice Divide remainingonion mixture evenly among servings Top each
serving with 12 bacon slice and top half of bun
We describe the Tennessee Burger with Bourbon
and BBQ Sauce as a Southern triple threat--loadedwith bacon BBQ and bourbon
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
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WHILE OVEN PREHEATSsautee and bake chicken
MAKE sauce and COOK Brussels sproutssimultaneously
CALORIES 357
Fat 17g
Saturated fat 2g
Monounsaturated fat 8g
Polyunsaturated fat 2g
Protein 42gCarbohydrate 12g
Fiber 3g
Sugars 3g
Cholesterol 140mg
Iron 7
Sodium 581mg
Calcium 4
Potasssium 591mg
Vitamin A 20
Vitamin C 122
CHICKEN WITHBRUSSELS SPROUTSamp MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sauteacuteed Brussels sprouts to make a delicious
low carb and high protein meal If low carb isnrsquotyour thing add in a baked potato and consideryour meal complete
INGREDIENTS
bull 2 tablespoons olive oil dividedbull 4 (6-ounce) skinless boneless chicken breast halvesbull 38 teaspoon salt dividedbull 14 teaspoon freshly ground black pepperbull 34 cup fat-free lower-sodium chicken broth divided
(certified gluten-free if necessary)bull 14 cup unfiltered apple ciderbull 2 tablespoons whole-grain Dijon mustard (certified
gluten-free if necessary)bull 2 tablespoons butter dividedbull 1 tablespoon chopped fresh flat-leaf parsleybull 12 ounces Brussels sprouts trimmed and halved
INSTRUCTIONS
1 Preheat oven to 450degF2 Heat a large ovenproof skillet over high heat Add 1
tablespoon oil Sprinkle chicken with 14 teaspoonsalt and pepper add to pan Cook 3 minutes or untilbrowned Turn chicken place pan in oven Bake at 450degFfor 9 minutes or until done Remove chicken from pankeep warm Heat pan over medium-high heat Add12 cup broth and cider bring to a boil scraping panto loosen browned bits Reduce heat to medium-low
simmer 4 minutes or until thickened Whisk in mustard1 tablespoon butter and parsley
3 Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heatAdd Brussels sprouts sauteacute 2 minutes or until lightlybrowned Add remaining 18 teaspoon salt and 14 cupbroth to pan cover and cook 4 minutes or until crisp-tender Serve sprouts with chicken and sauce
1 CHICKEN BREAST HALF + 23 CUP BRU983085
SSELS SPROUTS + 2 TABLESPOONS SAUCE
40 MIN4 SERVINGS
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
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RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
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PREP POINTERPrep the vegetables ahead of time
CALORIES 244
Fat 4g
Saturated fat 1g
Monounsaturated fat 1g
Polyunsaturated fat 0g
Protein 14gCarbohydrate 37g
Fiber 7g
Sugars 6g
Cholesterol 1mg
Iron 12
Sodium 553mg
Calcium 13
Potassium 567mg
Vitamin A 69
Vitamin C 37
Embrace Indian flavors by making this vegetarianmeal that only takes about 40 minutes from startto finish
FALL VEGETABLECURRY
INGREDIENTS
bull 1 12 teaspoons olive oilbull 1 cup diced peeled sweet potato
bull 1 cup small cauliflower floretsbull 14 cup thinly sliced yellow onionbull 2 teaspoons Madras curry powderbull 12 cup organic vegetable broth (such as
Swanson certified gluten-free if necessary)bull 14 teaspoon saltbull 1 (15-ounce) can chickpeas (garbanzo beans)
rinsed and drained (certified gluten-free ifnecessary)
bull 1 (145-ounce) can no-salt-added dicedtomatoes undrained
bull 2 tablespoons chopped fresh cilantrobull 12 cup plain 2 reduced-fat Greek yogurt
(certified gluten-free if necessary)
INSTRUCTIONS
1 Heat olive oil in a large nonstick skillet overmedium-high heat Add sweet potato to pansauteacute 3 minutes Decrease heat to mediumAdd cauliflower onion and curry powdercook 1 minute stirring mixture constantlyAdd broth and next 3 ingredients (throughtomatoes) bring to a boil
2 Cover reduce heat and simmer 10 minutesor until vegetables are tender stirringoccasionally
3 Sprinkle with cilantro serve with yogurt
1 CUP CURRY + 2 TABLESPOONS YOGURT
40 MIN4 SERVINGS
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
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PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
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CLICK TO LOG THIS RECIPE
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3745
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N U T R I T I O N A L
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SIMPLE SUB-INDonrsquot have cornstarch Wheat flour or rice
flour will work in place of cornstarch
PREP POINTERPat the shrimp dry with paper towels before
adding them to the wok so they brownnicely
CALORIES 209
Fat 9g
Saturated fat 1g
Monounsaturated fat 5g
Polyunsaturated fat 3g
Protein 25gCarbohydrate 8g
Fiber 3g
Sugars 2g
Cholesterol 180mg
Iron 8
Sodium 919mg
Calcium 8
Potassium 159mg
Vitamin A 7
Vitamin C 68
SHRIMP ampBROCCOLISTIR FRY
4 SERVINGS 30 MIN1 CUP
INGREDIENTS
bull 1 pound medium shrimp peeled and deveinedbull 1 tablespoon cornstarch (certified gluten-free
if necessary)bull 2 12 tablespoons canola oil dividedbull 14 cup (1-inch) diagonally cut green onionsbull 2 teaspoons minced peeled fresh gingerbull 3 garlic cloves thinly slicedbull 2 cups broccoli floretsbull 14 cup lower-sodium soy sauce (certified
gluten-free if necessary)bull 2 tablespoons rice vinegarbull 1 teaspoon honeybull 18 teaspoon crushed red pepper
INSTRUCTIONS
1 Combine shrimp and cornstarch in a mediumbowl tossing to coat Heat a large wok orskillet over high heat Add 1 tablespoon oilto pan swirl to coat Add shrimp stir-fry 4minutes Remove shrimp from pan place in amedium bowl Add 1 12 teaspoons oil to panswirl to coat Add green onions ginger and
garlic to pan stir-fry 45 seconds Add onionmixture to shrimp
2 Add 1 tablespoon oil to pan swirl to coat Addbroccoli stir-fry 1 12 minutes Stir in shrimpmixture soy sauce and remaining ingredientsbring to a boil Cook 1 minute or until shrimpare done and broccoli is crisp-tender
Just a touch of honey adds a slight sweetness thatrounds out the flavor in this quick stir-fry Each 1
cup serving of stir-fry delivers 23 grams of proteinand pairs well with a high fiber cup of steamedbrown rice
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3845
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3945
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4045
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40 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
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WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
41 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3845
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
38 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
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PREP POINTERDonrsquot cut into the steak until yoursquore ready toserve This will keep the juice intact and the
meat as moist as possible
CALORIES 258
Fat 16g
Saturated fat 4g
Monounsaturated fat 3g
Polyunsaturated fat 0g
Protein 25gCarbohydrate 4g
Fiber 1g
Sugars 1g
Cholesterol 75mg
Iron 17
Sodium 361mg
Calcium 12
Potassium 124mg
Vitamin A 11
Vitamin C 27
GRILLED STEAK WITHBABY ARUGULA ANDPARMESAN SALADFew people will object to steak for dinnerespecially if itrsquos on a bed of lemony arugulasalad This quick and no-fluff recipe will have youenjoying dinner in just 20 minutes
INGREDIENTS
bull 1 teaspoon chopped fresh thymebull 14 teaspoon kosher saltbull 12 teaspoon freshly ground black pepper dividedbull 4 (4-ounce) flat-iron steaksbull 2 lemons halvedbull 1 tablespoon chopped fresh chivesbull 1 tablespoon extra-virgin olive oilbull 1 tablespoon fresh lemon juicebull 12 teaspoon Dijon mustard (certified gluten-free if
necessary)bull 18 teaspoon kosher salt
bull 4 cups loosely packed baby arugulabull 14 cup (1 ounce) shaved fresh Parmigiano-
Reggiano cheese
INSTRUCTIONS
1 Heat a grill pan over medium-high heat Rubthyme 14 teaspoon salt and 14 teaspoonpepper over steaks Add steaks to pan cook 4minutes on each side or until desired degree ofdoneness Remove steaks from pan Add lemon
halves cut sides down to pan cook 3 minutes Cutsteaks across the grain into thin slices
2 Combine remaining 14 teaspoon pepper chivesand next 4 ingredients (through 18 teaspoon salt)stirring with a whisk Drizzle over arugula toss tocoat Arrange 1 steak 1 cup arugula and 1 lemonhalf on each of 4 plates top each salad with 1tablespoon cheese
1 STEAK + 1 CUP ARUGULA SALAD
+ 1 LEMON HALF
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3945
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4045
CLICK TO LOG THIS RECIPE
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I N F O
B L U E P R N T S
40 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
41 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
42 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 3945
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4045
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
40 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
41 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
42 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4045
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
40 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE OVEN PREHEATScook and shred chicken Make the chicken
filling for casserole
WHILE SALSA IS COOKINGheat the tortillas
CALORIES 378
Fat 16g
Saturated fat 7g
Monounsaturated fat 5g
Polyunsaturated fat 2g
Protein 18gCarbohydrate 37g
Fiber 5g
Sugars 6g
Cholesterol 72mg
Iron 4
Sodium 924mg
Calcium 16
Potassium 337mg
Vitamin A 13
Vitamin C 18
CHICKENENCHILADACASSEROLE
4 SERVINGS 65 MIN1 34 CUPS
INGREDIENTSbull Cooking spraybull 4 bone-in chicken thighs skinnedbull 13 cup chopped fresh cilantro dividedbull 1 cup frozen corn kernels thawedbull 13 cup (3 ounces) 13-less-fat cream cheese softenedbull 12 teaspoon ground red pepperbull 12 teaspoon ground cuminbull 14 teaspoon kosher salt
bull 14 teaspoon black pepperbull 2 cups chopped onion dividedbull 6 garlic cloves minced and dividedbull 1 cup fat-free lower-sodium chicken brothbull 23 cup salsa verdebull 14 cup waterbull 2 tablespoons chopped pickled jalapentildeo pepperbull 9 (6-inch) corn tortillasbull 14 cup (1 ounce) shredded sharp cheddar cheese
INSTRUCTIONS1 Preheat oven to 425degF2 Heat a large ovenproof skillet over medium-high heat Coat
pan with cooking spray Add chicken to pan sauteacute 4 minuteson each side Place skillet in oven bake at 425degF for 10minutes or until done Remove chicken from pan let stand15 minutes Remove meat from bones shred Discard bonesPlace chicken in a medium bowl Add 1 12 tablespoonscilantro corn and next 5 ingredients (through black pepper)to chicken toss to combine
3 Return pan to medium-high heat Add 12 cup onion sauteacute5 minutes stirring occasionally Add 3 garlic cloves sauteacute 30seconds stirring constantly Add onion mixture to chickenmixture stir to combine
4 Combine remaining 1 12 cups onion remaining 3 garliccloves broth salsa 14 cup water and jalapentildeo in a mediumsaucepan over medium-high heat bring to a boil Reduce
heat and simmer 15 minutes stirring occasionally Removefrom heat let stand 10 minutes Carefully pour mixture into ablender add 2 tablespoons cilantro Process until smooth
5 5 Heat a large skillet over medium-high heat Add 2 tortillascook 1 12 minutes on each side Remove tortillas from panrepeat procedure with remaining tortillas Cut tortillas intoquarters
6 Spread 12 cup salsa mixture in the bottom of an 8-inch squareglass or ceramic baking dish coated with cooking sprayArrange 12 tortilla quarters over salsa mixture Spoon halfof chicken mixture over tortillas Repeat layersending with tortillas Pour remaining salsa mixtureover tortillas sprinkle evenly with cheddar cheeseBake at 425degF for 15 minutes or until bubbly and
lightly browned Top with remaining cilantro
This Tex-Mex chicken enchilada casserole is adelicious dinner option when youlsquore craving
Southwestern-style comfort food
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
41 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
42 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4145
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
41 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
PREP POINTERDonrsquot cut into the steak until yoursquore readyto serve This will keep the juice in and the
meat as moist as possible
CALORIES 358
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 39g
Fiber 2g
Sugars 1g
Cholesterol 45mg
Iron 14
Sodium 674mg
Calcium 6
Potassium 387mg
Vitamin A 10
Vitamin C 13
STEAK BAGUETTESWITH PESTO MAYO
4 SERVINGS 20 MIN1 SANDWICH
INGREDIENTS
bull 1 (12-ounce) boneless beef sirloin steak (about1 inch thick) trimmed
bull 14 teaspoon kosher saltbull 18 teaspoon freshly ground black pepper
bull 2 tablespoons canola mayonnaisebull 2 tablespoons refrigerated pesto saucebull 1 (12-ounce) piece white or whole-grain
baguette split in half horizontallybull 1 cup packed baby arugula (about 1 ounce)bull 3 (18-inch-thick) red onion slicesbull 2 plum tomatoes thinly sliced lengthwise
INSTRUCTIONS
1 Heat a grill pan over medium-high heatSprinkle steak with salt and pepper Add steakto pan and cook 2 12 minutes on each side oruntil desired degree of doneness Remove thesteak from pan and let stand 5 minutes Cutsteak across grain into thin slices
2 Combine mayonnaise and pesto stirring untilwell blended Spread mayonnaise mixtureevenly over cut sides of bread Layer bottomhalf of bread with arugula red onion steakand tomato top with top half of bread Cutsandwich diagonally into 4 equal pieces
Piled high with steak and veggies the real treaton this sandwich is the sauce a pesto mayonnaiseThe tender bites of sirloin steak will have youcoming back for more of this high protein iron-
rich sandwich
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
CLICK TO LOG THIS RECIPE
42 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
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43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
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WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4245
N U T R I T I O N A L
I N F O
B L U E P R N T S
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42 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
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WHILE BROILER PREHEATSmake glaze for the salmon
SIMPLE SUB-INDonrsquot have orange marmalade You can useapricot preserves and mix in orange zest
CALORIES 283
Fat 11g
Saturated fat 2g
Monounsaturated fat 4g
Polyunsaturated fat 4g
Protein 34gCarbohydrate 10g
Fiber 0g
Sugars 8g
Cholesterol 94mg
Iron 9
Sodium 315mg
Calcium 2
Potassium 847mg
Vitamin A 5
Vitamin C 3
CHILI-GARLICGLAZED SALMON
4 SERVINGS 11 MIN1 FILLET
INGREDIENTS
bull 3 tablespoons chili sauce with garlic (such asHokan certified gluten-free if necessary)
bull 3 tablespoons minced green onions (about 3green onions)
bull 1 12 tablespoons low-sugar orangemarmalade
bull 34 teaspoon low-sodium soy sauce (certifiedgluten-free if necessary)
bull 4 (6-ounce) salmon filletsbull Cooking spray
INSTRUCTIONS
1 Preheat broiler
2 Combine first 4 ingredients in a small bowlbrush half of chili sauce mixture over filletsPlace fillets skin sides down on a baking sheetcoated with cooking spray Broil fish 5 minutesbrush with remaining chili sauce mixture Broil2 more minutes or until fish flakes easily whentested with a fork or until desired degree ofdoneness
The sweet salty and spicy flavors of this colorfulglaze permeate the salmon as it cooks creating asucculent dish that tantalizes the taste buds
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4345
CLICK TO LOG THIS RECIPE
N U T R I T I O N A L
I N F O
B L U E P R N T S
43 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
Log It
WHILE PORK COOKSmake sauteed apples
CALORIES 239
Fat 11g
Saturated fat 2g
Monounsaturated fat 3g
Polyunsaturated fat 1g
Protein 25gCarbohydrate 10g
Fiber 2g
Sugars 7g
Cholesterol 89mg
Iron 9
Sodium 362mg
Calcium 1
Potassium 534mg
Vitamin A 4
Vitamin C 7
SPICED PORKTENDERLOIN WITH SAUTEED APPLESThis one-dish pork tenderloin entree is perfect forfall Sweet spices coat lean pork tenderloin whileapples get a savory treatment with shallots andthyme Serve with a spinach salad
INGREDIENTS
bull 38 teaspoon saltbull 14 teaspoon ground corianderbull 14 teaspoon freshly ground black pepperbull 18 teaspoon ground cinnamonbull 18 teaspoon ground nutmegbull 1 pound pork tenderloin trimmed and cut crosswise
into 12 piecesbull Cooking spraybull 2 tablespoons butterbull 2 cups thinly sliced unpeeled Braeburn or Gala applebull 13 cup thinly sliced shallotsbull 18 teaspoon salt
bull 14 cup apple ciderbull 1 teaspoon fresh thyme leaves
INSTRUCTIONS
1 Heat a large cast-iron skillet over medium-high heatCombine first 5 ingredients sprinkle spice mixtureevenly over pork Coat pan with cooking spray Addpork to pan cook 3 minutes on each side or untildesired degree of doneness Remove pork from pankeep warm
2 Melt butter in pan swirl to coat Add apple slices 13
cup shallots and 18 teaspoon salt sauteacute 4 minutes oruntil apple starts to brown Add apple cider to pan andcook for 2 minutes or until apple is crisp-tender Stir inthyme leaves Serve apple mixture with the pork
3 PORK MEDALLIONS + 12 CUP
APPLE MIXTURE
20 MIN4 SERVINGS
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4445
RecipeIndex
44 30 HEALTHY LOG IT NOW RECIPES myfitnesspa
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h
892019 Cookbook 30 Recipes Under 400 Calories
httpslidepdfcomreaderfullcookbook-30-recipes-under-400-calories 4545
RECIPE INDEX
BBaked Mozzarella Bites 12Banana Oatmeal Chocolate Chip Cookies 20Breakfast Quinoa 24
CCarrot Cake Sandwich Cookies 18Chicken Enchilada Casserole 41Chicken with Brussels Sprouts amp Mustard Sauce 36Chili-Garlic Glazed Salmon 43Chocolate Granola Apple Wedges 17Crispy Vegetable Quesadillas 30Crunchy Chickpeas 13
EEggs and Hashbrown Casserole 23
FFall Vegetable Curry 37
GGarlicky Grilled Cheese with Bacon amp Spinach 31Greek Style Chicken Wraps 29Grilled Steak with Baby Arugula Parmesan Salad 39Grilled Stuffed Jalepentildeos 14
HHazelnut Bark 19Huevos Rancheros Tacos 25
L
OOatmeal Pancakes 26
PPumpkin Cranberry Muffins 21
SShrimp amp Broccoli Stir Fry 38
Smoky Tilapia Tacos 40Spiced Pork Tenderloin with Sauteed Apples 44Spinach Artichoke Dip 15Steak Baguettes with Pesto Mayo 42Steel Cut Oats with Blueberry Compote 27Sweet amp Spicy Pumpkin Seeds 11
TTennessee Burger with Bourbon BBQ Sauce 35
WWhite Bean Turkey Chili 33
Find more low-calorie recipes from theC ki Li h Di h