In need of a healthy meal? While working on that spring/summer body and keeping that New Years resolution, it is very hard to fight the urge of eating junk food and transitioning into a healthier lifestyle. It is the 1st official week of January and some have already lost hope in losing those holiday pounds.
See Related Article: Healthier Living: Start 2015 Off with the Mediterranean Diet
As we all know, if you aren’t eating clean and healthy then the pounds won’t shed, but sometimes healthy eat can get boring. While you are on the search for something more exciting and flavorful to assist you in peeling off those pounds, we’ve gathered a list of recipes that are quick, easy, tasty, and under 500 calories.
Courtesy of: www.closetcooking.com
BBQ Chicken Cauliflower Crust Pizza
Prep Time:10 minutes Cook Time:15 minutes Total Time:25 minutes Servings: 3
Ingredients
- 1 cauliflower pizza crust (see below)
- 1 cup chicken, cooked and shredded
- 1/2 cup barbecue sauce
- 3/4 cup mozzarella, shredded
- 1/4 cup red onion, thinly sliced
- 2 tablespoons cilantro, torn
Direction:
- Mix the chicken and barbecue sauce, top the pizza with the chicken, mozzarella and red onion and bake until the cheese is bubbling, about 10-15 minutes.
Nutrition Facts: Calories 350, Fat 13g (Saturated 7g, Trans 0), Cholesterol 116mg, Sodium 823mg, Carbs 28g (Fiber 5g, Sugars 16g), Protein 32g
Cauliflower Pizza Crust
Prep Time:10 minutes Cook Time:20 minutes Total Time:30 minutes Servings: 3
Ingredients:
- 1 medium head cauliflower, cut into florets
- 1 egg
- 1/2 cup mozzarella, shredded
- 1/4 cup parmigiano reggiano (parmesan), grated
- 1 teaspoon oregano or Italian seasoning blend
- salt and pepper to taste
Directions:
- Rice the cauliflower in a food processor, place it in a microwave safe dish and microwave for 8 minutes or until cooked.
- Place the cauliflower in a tea towel and squeeze as much moisture out as you can.
- Mix the cauliflower, egg, mozzarella, parmesan, oregano, salt and pepper, press the mixture onto a baking mat or parchment paper lined baking sheet and bake in a preheated 450F oven until lightly golden brown, about 15-20 minutes.
Nutrition Facts: Calories 127, Fat 6g (Saturated 3g, Trans 0), Cholesterol 65mg, Sodium 178mg, Carbs 11g (Fiber 5g, Sugars 5g), Protein 10g
Buffalo Roasted Cauliflower
Prep Time:10 minutes Cook Time:20 minutes Total Time:30 minutes Servings: 4
Ingredients:
- 1 head cauliflower, cut into florets
- 1 tablespoon oil
- salt and pepper to taste
- 1/4 cup hot sauce
- blue cheese or ranch dressing for dipping (optional)
Directions:
- Toss the cauliflower florets in the oil, salt and pepper, arrange in a single layer on a baking sheet and roast in a preheated 400F oven until lightly golden brown, about 20-30 minutes.
- Toss cauliflower in the hot sauce and enjoy warm with blue cheese or ranch dressing for dipping and celery sticks on the side.
Nutrition Facts: Calories 48, Fat 4g (Saturated 0.3g, Trans 0), Cholesterol 0, Sodium 400mg, Carbs 4g (Fiber 2g, Sugars 2g), Protein 1g
Cilantro Lime Grilled Shrimp
Prep Time:10 minutes Marinate Time:30 minutes Cook Time:10 minutes Total Time:40 minutes Servings: 4
Ingredients:
- 1 pound shrimp, shelled and deveined
- 2 limes, juice and zest or 1/4 cup lime juice
- 1 tablespoon oil
- 2 tablespoons cilantro, chopped
- 1/2 jalapeno, coarsely chopped (optional)
- 1 clove garlic, grated
- salt and pepper to taste
Directions:
- Marinate the shrimp in the mixture of the lime juice, zest, oil, cilantro, jalapeno, garlic, salt and pepper for 30 minutes.
- Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.
Nutrition Facts: Calories 147, Fat 4g (Saturated 0.3g, Trans 0), Cholesterol 142mg, Sodium 645mg, Carbs 12g (Fiber 0.5g, Sugars 2g), Protein 16g
Pesto Grilled Shrimp
Prep Time:10 minutes Marinate Time:20 minutes Cook Time:10 minutes Total Time:40 minutes Servings: 4
Ingredients:
- 1/2 cup basil, packed
- 1 small clove garlic
- 1 tablespoon pine nuts, toasted
- 2 tablespoons parmigiano reggiano (parmesan), grated
- 2 tablespoons olive oil
- 1 tablespoon lemon juice (~1/4 lemon)
- salt and pepper to taste
- 1 pound shrimp, peeled and deviened
Directions:
- Pulse the basil, garlic, pine nuts, parmesan, oil, lemon juice, salt and pepper in a food processor or blender until smooth.
- Marinate the shrimp in the pesto for at least 20 minutes, up to overnight, in the fridge.
- Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.
Nutrition Facts: Calories 184, Fat 11g (Saturated 2g, Trans 0), Cholesterol 147mg, Sodium 755mg, Carbs 2g (Fiber 0, Sugars 0), Protein 18g
Chicken in a Creamy Parmesan and Sundried Tomato Sauce
Prep Time:10 minutes Cook Time:15 minutes Total Time:25 minutes Servings: 4
ingredients
- 1 tablespoon oil
- 4 (~6 ounce) skinless and boneless chicken breasts, pounded thin
- 2 cloves garlic, chopped
- 1/4 teaspoon red pepper flakes
- 1/4 cup dry white wine (or chicken broth)
- 3/4 cup chicken broth
- 1/2 cup heavy/whipping cream
- 1/4 cup oil packed sundried tomatoes, chopped
- 1/4 cup parmigiano reggiano (parmesan), grated
- salt and pepper to taste
- 1/4 cup fresh basil, thinly sliced (or 1 teaspoon dried basil)
Directions:
- Heat the oil in a pan over medium-high heat, add the chicken and cook until lightly golden brown on both sides and cooked through, about 5 minutes per side, before setting aside.
- Add the garlic and red pepper flakes and sauté until fragrant, about a minute.
- Add the wine and deglaze the pan.
- Add the broth, cream, sundried tomatoes and parmesan, bring to a boil, reduce the heat and simmer until the sauce thickens a bit, about 3-5 minutes.
- Mix in the chicken along with any juices, season with salt and pepper to taste, remove from heat and mix in the basil.
Option: Add chopped spinach to the sauce.
Nutrition Facts: Calories 326, Fat 12.8g (Saturated 5g, Trans 0), Cholesterol 155mg, Sodium 330mg, Carbs 2g (Fiber 0.5g, Sugars 0.5g), Protein 55.5g
Crispy Baked Avocado Fries
Prep Time:10 minutes Cook Time:20 minutes Total Time:30 minutes Servings: 4
Ingredients:
- 2 large avocados, sliced
- salt, pepper and cayenne to taste
- 1/2 cup flour
- 1 egg, lightly beaten
- 1 cup panko bread crumbs
- 1/4 cup ranch dressing
- 1 chipotle chili in adobo, chopped
Directions:
- Season the avocado slices with salt, pepper and cayenne to taste, dredge them in flour, dip them in egg and then panko breadcrumbs.
- Place the avocado slices in a single layer on a wire rack on a baking sheet and bake in a preheated 425F oven until golden brown, about 15-20 minutes.
- Serve with a mixture of ranch and chipotle dressing.
Nutrition Facts: Calories 354, Fat 22g (Saturated 3g, Trans 0), Cholesterol 41mg, Sodium 373mg, Carbs 27g (Fiber 8g, Sugars 3g), Protein 8g
Orange Chicken
Prep Time:10 minutes Cook Time:10 minutes Total Time:20 minutes Servings: 4
Ingredients:
- 1 tablespoon oil
- 1 pound boneless and skinless chicken breasts or thighs, cut into 1 inch pieces
- 1/3 cup orange juice
- 3 tablespoons honey
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 1 teaspoon chill sauce such as sambal oelek or sriracha
- 1 tablespoon orange zest, grated
- 1 clove garlic, grated
- 1 teaspoon ginger, grated
- 1 tablespoon water
- 1 tablespoon cornstarch
- 1/4 cup green onion, sliced (optional)
Directions:
- Heat the oil in a pan over medium-high heat, add the chicken and cook until cooked through, about 2-4 minutes per side.
- Add the mixture of the orange juice, honey, soy sauce, rice vinegar, chill sauce, garlic, ginger and the mixture of the water and the corn starch, toss to coat and cook until the sauce thickens, about a minute.
- Remove from heat and serve garnished with sliced green onions.
Option: Replace some or all of the honey with orange marmalade. Option: Add some vegetables to the mix such as broccoli, peas, peppers, etc.
Nutrition Facts: Calories 288, Fat 7g (Saturated 1g, Trans 0), Cholesterol 100mg, Sodium 874mg, Carbs 19g (Fiber 0.5g, Sugars 15g), Protein 34g
Honey Lemon Chicken and Asparagus Stir Fry
Prep Time:10 minutes Cook Time:10 minutes Total Time:20 minutes Servings: 4
Ingredients:
- 1 tablespoon oil
- 1 pound chicken, cut into bite sized pieces
- 1 pound asparagus, trimmed and cut into 1 inch pieces
- 2 tablespoons honey
- 2 tablespoons lemon juice (~1/2 lemon)
- 1 tablespoon lemon zest
- 2 tablespoons soy sauce (reduced sodium)
- 1/4 cup chicken broth
- 1 teaspoon chill sauce such as sambal oelek or sriracha
- 1 clove garlic, grated
- 1 teaspoon ginger, grated
- 1 tablespoon water
- 2 teaspoons cornstarch
Directions:
- Heat the oil in a pan over medium-high heat, add the chicken and stir fry until cooked through, about 2-4 minutes.
- Add the asparagus and stir fry until it turns a brighter green, about 2 minutes.
- Add the mixture of the honey, lemon juice, soy sauce, broth, chill sauce, lemon zest, garlic, ginger and the mixture of the water and the corn starch, toss to coat and cook until the sauce thickens, about a minute.
Option: Add some cashews with the asparagus.
Nutrition Facts: Calories 288, Fat 7.2g (Saturated 1.5g, Trans 0), Cholesterol 87mg, Sodium 584mg, Carbs 16.2g (Fiber 2.7g, Sugars 11g), Protein 36.4g
Teriyaki Sauce
Prep Time:5 minutes Cook Time:5 minutes Total Time:10 minutes Servings: 1 cup
Ingredients:
- 1/3 cup soy sauce
- 1/3 cup mirin
- 1/3 cup sake
- 2 tablespoons sugar
Directions:
- Simmer everything in a sauce pan over medium heat until the sugar has dissolved.
Option: Add extras like garlic, ginger, etc. Option: Replace the sugar with another sweetener like maple syrup, honey, brown sugar, etc. Option: Replace the sake with another liquid like pineapple juice. Option: Mix 1/2 tablespoon cornstarch into 1 tablespoon water, add to teriyaki sauce and simmer until it thickens, about 2-3 minutes, for a thicker glaze. Tip: Make the teriyaki sauce ahead of time and store it in the fridge ready to use!
Nutrition Facts (per cup): Calories 350, Fat 0 (Saturated 0, Trans 0), Cholesterol 0, Sodium 4794mg, Carbs 39g (Fiber 0, Sugars 26g), Protein 6g
Zucchini Pizza Bites
Prep Time:10 minutes Cook Time:10 minutes Total Time:20 minutes Servings: 24-36 pizza bites
Ingredients:
- 1 tablespoon olive oil
- 2 medium zucchini, cut into 1/4 inch slices
- salt and pepper to taste
- 1/2 cup pizza sauce or marinara sauce
- 1 cup shredded mozzarella
- 1/4 ounce pepperoni (mini or quartered full sized)
- oregano or italian seasoning to taste
Directions:
- Brush or spray the zucchini slices with oil on both sides, season with salt and pepper, grill, broil or sauté until just tender, about 1-2 minutes per side, place them on a greased baking sheet, top them with sauce, cheese and pepperoni and broil until the cheese has melted, about 2 minutes, before optionally sprinkling with oregano or Italian seasoning to taste.
Option: Use you favorite pizza toppings.
Nutrition Facts (per pizza bite): Calories 17, Fat 1g (Saturated 0.5g, Trans 0), Cholesterol 2mg, Sodium 30mg, Carbs 0.7g (Fiber 0.2g, Sugars 0.4g), Protein 0.9g