You could also broil the peppers in the oven until blackened and peel them, and then toast the pita until browned. Adding the orange slices to the packets will perfume the fish and make the slices easier to squeeze after grilling. Remove the foil and arrange fillets over asparagus for a lovely presentation. Pleasantly bitter broccoli rabe gives sliders a sophisticated edge and introduces a likely unfamiliar veggie in a delicious way.
Lean ground sirloin and reduced-fat cheese help keep fat and calories in check. Using ripe, juicy peaches, it's the perfect sweet-salty side dish for any number of grilled or smoked proteins. Mole aside, tlayudas are the Oaxacan dish. Imagine grilled pizza with corn tortilla crust and bean puree instead of tomato sauce, topped with cabbage and avocado. It's as healthy as it is tasty. A whiff of robust smoke flavor gives this vegetarian dish a meaty feel. We love drizzling on a little of the Salsa Tatemada for a nice juicy kick.
A family favorite swaps jarred sauce for fresh—which requires just a few ingredients and less than 10 minutes.
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The sweet-sticky glaze makes this salmon dinner a winner with the kids. The honey-ginger glazes packs a ton of flavor without a long list of ingredients or extra time in the kitchen. With such little preparation, these salmon filets are the perfect weeknight meal that you can easily add into your cooking rotation. Complete the meal with a side of roasted or steamed carrots and a hearty spoonful of brown rice for a well-balanced meal.
This quick pasta toss is all about the play of textures: It will be perfectly crispy-tender when the pasta is done.
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A little meat travels far since there's no center stage in a bowl. Here, a few ounces of Peruvian steak works wonders on top.
Season well, and shred or finely chop to get a little in each bite. Chipotles can be a touch spicy but you can use only half of what's called for to decrease heat and still get great smoky flavor. Mushrooms, cabbage, spinach and carrots are topped with a fried egg and drizzled with a spicy aioli sauce for an irresistible meal. In Latin cuisine, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish. The marinade for our Steak Tacos depends on this for bold taste that can stand up to the Toasted Chile Salsa.
If you're ready for a real game changer, make your own homemade tortillas instead of buying the bagged kind. If you're in a pinch, the La Tortilla Factory corn tortillas are the next best thing to homemade. Add bright, bold colors to your palate with this nutty dinner. The sesame-peanut sauce is so downright delicious, you'll want to drizzle it over every meal. The pork gets a big flavor boost from achiote paste, a mix of ground annatto seeds, vinegar, salt, and spices.
Find it at Latin markets. Chinese restaurants serve mu shu pork with Mandarin pancakes. On a busy weeknight, whole-wheat tortillas are an easy sub. Look for trimmed boneless pork shoulder. If all you see are large cuts, ask your butcher to cut off a 1-pound portion. Make extra strawberry-vinegar mixture and spoon over frozen Greek yogurt, pound cake, or whipped ricotta cheese. We love the heat level in this slow cooker take on tikka masala to fend off winter chill.
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If the spice kick is too much for your family, you can cut the red pepper down by half without losing any of the dynamic flavor layers. A generous amount of smoked paprika forms a nice crust on the pork as it sears in the pan, while also contributing big, bold, smoky flavor. If you haven't invested in a jar or tin of this powerhouse ingredient, we suggest that you add it to your pantry: The pork cooks to perfection using a two-step method. Pistachios lend deep, earthy flavors to this pasta dish that is ideal for potlucks and feeding large crowds.
Make your own veggie burgers—they come together quickly and easily with the help of a food processor. You can form the patties ahead of time: Wrap them in plastic wrap and refrigerate up to two days. If serving to kids or folks with sensitive palates, you can omit the hot sauce mixture and simply serve the patties on buns with the usual burger condiments: Serve with veggies and ranch dressing for a fun and lighter alternative to fries. Pesto tends to go army green if made ahead.
We blanch the spinach and basil to preserve color without diluting flavor. Fresh tomato adds moisture and a mild acidity to the sauce. For this quick family dinner, a small amount of salty ham is crisped and used as a topping. That way you can use far less and still get a big flavor impact. Cooking Light November 13, Apricot-Sage Chicken with Carrots Dinner doesn't get much easier than this eight-ingredient, one-pan dish.
Here Are Dozens of 400-Calorie Meals to Help You Lose Weight
Vegetarian Bolognese When it comes to meat sauces, Bolognese is the heavyweight champion of the pasta world, clocking in at over calories with almost 1,mg sodium. Korean Barbecue Pizza We gave a crowd-pleasing classic like barbecue chicken pizza a Korean spin. Slow Cooker Thai Beef Curry We start with big flavor from a large amount of curry paste and fish sauce, and we finish with fresh touches of cilantro and lime juice that perk up the taste of the whole dish. Eggplant Parmesan Traditional versions of this dish can tip the scales at nearly 1, calories and 30g sat fat per serving.
Creamy Chicken Quesadillas A creamy base helps the cheese go further and keeps the chicken moist.
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Spice-Roasted Salmon with Roasted Cauliflower Moroccan spices blend earthy cumin with warm and fragrant coriander and allspice. Creamy Chicken and Wild Rice Soup Go ahead and flag this recipe—it's sure to become a family favorite. Mostly Veggie Pasta with Sausage Beyond pasta, spoon this veggie-packed sauce over breaded and baked eggplant slices or roasted spaghetti squash halves. Quick Mongolian Beef Stir-Fry Make your own version of this takeout classic in a flash, no special equipment required. Sweet Potato-and-Red Lentil Curry This fragrant, Indian-style stew hits all the right notes with aromatic garam masala, fresh ginger, and concentrated red curry paste.
Seared Salmon Salad with Beets and Blackberries A lime-forward vinaigrette adds pucker and punch to the salmon and salad, rounded out by earthy-sweet beets and juicy blackberries. Pork Chile Verde If you're not a morning person and struggle to wake up early enough to do all the prep, then make a recipe that gets better with age, such as chili or brisket.
The Big Omega Sandwich Our supercharged salmon sandwich gives delicious incentive to ditch its fast-food counterparts. Chicken and Poblano Stew with Polenta Poblano chiles become smoky and lose some of their intensity when broiled. Arugula Pesto Pizza Wide ribbons of fresh butternut squash become tender while the pizza bakes, a colorful and faintly sweet contrast to the peppery arugula pesto. White Cheddar and Bacon Risotto With a flavor reminiscent of loaded potatoes, kids are bound to love this risotto.
Sheet Pan Baked Tilapia with Roasted Vegetables Arrange the fish and the broccoli-carrot mixture on the same pan for quick cleanup. Avocado-and-Pea Salmon Tartines Elevate your avocado toast with silky smoked salmon for a lunch worth bragging about. Cheesy Chicken-and-Spinach Stromboli Ring Instead of serving pizza, shake up dinner with a gorgeous stromboli ring.
Turkey and Swiss Sloppy Joes This twist on a classic sandwich swaps the sweet, barbecue-style sauce for a white sauce enriched with nutty Swiss cheese. Tortellini, Chicken, and Arugula Salad Quality meets convenience in this speedy springtime main. Family-Style Meatball "Fondue" We're using the term "fondue" loosely; the idea is that everyone scoops into a skillet of cheesy meatballs with hearty bread slices.
Greek Chopped Salad with Grilled Pita We take the extra step of grilling the bell peppers along with the pita wedges to add a big of char and smoky depth to the salad. Tangy Chicken-Farro Bowl If you have trouble finding lingonberry, cranberry preserves are a fine substitute. Dilly Salmon Packets with Asparagus Adding the orange slices to the packets will perfume the fish and make the slices easier to squeeze after grilling. Provolone and Broccoli Rabe Beef Sliders Pleasantly bitter broccoli rabe gives sliders a sophisticated edge and introduces a likely unfamiliar veggie in a delicious way.
Mini Veggie Tlayudas Mole aside, tlayudas are the Oaxacan dish. Family-Style Chicken Spaghetti A family favorite swaps jarred sauce for fresh—which requires just a few ingredients and less than 10 minutes. Honey-Ginger Glazed Salmon The sweet-sticky glaze makes this salmon dinner a winner with the kids. Pasta with Prosciutto, Cherry Tomatoes, and Asiago This quick pasta toss is all about the play of textures: Chicken and Black Bean Enchiladas Chipotles can be a touch spicy but you can use only half of what's called for to decrease heat and still get great smoky flavor.
Steak Tacos In Latin cuisine, a little bit of blistering on tortillas, peppers, onions, and garlic adds pleasant smoke and incredible complexity to a dish. Top with 50 blueberries. Sneaking in at just under calories and equally good for fasting day lunch or dinner Make an omelette with 2 medium eggs, cooked in 1 tsp oil.
Once almost set add in 3 halved cherry tomatoes, 1 sliced spring onion and in 15g crumbled Feta cheese. Here's an example of how the recipes can be combined for a calorie fasting day from wlr's 5: Our sample fasting day provides breakfast lunch and dinner for just calories. However, some people find it easier to skip breakfast or lunch If you find it easier to eat just twice on fasting days, we have plenty of 5: Great for a super low calorie fasting day lunch, this soup is easy to make Dissolve 1 chicken stock cube in ml boiling water to make a broth.
Pour in the stock, add 10g egg noodles, bring to the boil and simmer for 20 minutes. Add 45g baby spinach until it wilts, mix and serve. Drizzle with 1 tbsp fat free dressing before enjoying! Simple but tasty - coating the chicken breast in honey helps keep it moist Glaze 1 chicken breast g 1tsp honey and cook in oven at C for minutes. Since you're eating less on fasting days, it's sensible to make your food choices as satisfying and nutritious as possible. Eggs are a fantastic choice as they are versatile and packed with healthy fat and protein to keep you fuller for longer.
High protein, lower fat foods such as chicken, fish, yoghurt, tofu, oats or beans are good choices also. It's best to avoid foods high in sugar, unless it's whole fruit like an apple , as these will very likely leave you with hunger pangs - craving more sugar! Preheat oven to C. Chop 80g broccoli into florets and add to a baking dish with g cod fillet.
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Bake for 10 minutes, then pop it under the grill for minutes optional. Serve with a squeeze of fresh lime juice. Slice 1 boiled egg and 3 cherry tomatoes, tear up 2 slices Parma ham and arrange on 80g mixed salad leaves. Sprinkle on 1 tbsp pine nuts and 1 tbsp fat free dressing. Avocadoes are full of healthy fat which delays the return of hunger, here's some added to pimp-up a classic prawn cocktail Shred a Little Gem lettuce.
Combine 2 tbsp low fat yoghurt with drops of tabasco and 2 tsp lemon juice, add g cooked prawns to coat, then add to salad.
If you're only eating little on fasting day - eat foods you love - smoked salmon and philadephia it is then Spread 40g low fat cottage cheese on top of 2 Ryvita and top with a handful of baby spinach leaves. Arrange 2 slices 62g smoked salmon on top. A basic 2 egg omelette cooked in a teaspoon of olive oil comes in under calories to be precise! You can experiment with fillings, or try this Once almost set, add in 6 halved cherry tomatoes and 90g baby spinach.
Cook until the spinach wilts and the eggs are set - season and serve. This Greek Salad is best made in advance and served at room temperature to allow the flavours to infuse Not only cute, these mini mozzarella topped aubergine pizzas are full of flavour too Cut 3 thick slices from an aubergine g in total. Return to the oven and bake until cheese has melted. Using tinned tuna and simple salad ingredients, this salad can be quickly made and transported too Make a salad with 1 shredded Little Gem lettuce, 50g cucumber, 1 spring onion and 1 celery stalk. Flake over g can tuna in spring water and sprinkle on 5 sliced black olives.
This delicious stir-fry packs in lots of vegetables, so you won't even miss the rice Stir fry 1 sliced chicken breast g in 1 tsp olive oil. Tomatoes, basil and mozzarella just fuse together in this Caprese salad, which is so simple to make Combine 1 tsp extra virgin olive oil with 2 tsp balsamic vinegar and drizzle over the salad.
Garnish with 10 fresh basil leaves. A bit of cheat's recipe - buy precooked chicken and ready-made croutons and you can throw this Caesar salad together in seconds Chop 80g roast chicken breast and 3 anchovies, tear up 1 Little Gem lettuce and combine with 10g croutons and 1 tsbp low fat Caesar dressing.
Sprinkle over 10g grated Parmesan. And if you have calories spare, you can't beat beans AND cheese on toast for a little comfort Toast 1 medium slice wholemeal bread. If you're looking for a "real meal" for under calories, this is possibly as good as it gets Season g chicken mince and form into 6 meatballs. Dry fry until golden brown and cooked through.. Bring to boil and simmer until thickened to liking.