500 Under 500: From 100-Calorie Snacks to 500 Calorie Entrees - 500 Balanced and Healthy Recipes the Whole Family Will Love
Nicole Cormier, Lynette Rohrer Shirk
omit slicing all carbs, consuming unusual shakes, or merely consuming cabbage soup for a month. in case you really need to shed pounds and remain fit, the main constant manner is to observe the consumption and output of energy. This ebook provides you with hundreds and hundreds of recipes for scrumptious, balanced, and fit offerings for starters, soups, facets, entrees, and muffins such as:
Jerk poultry (177 calories)
Asian Sesame Crusted Scallops (272 calories)
Blueberry Cornmeal Pancakes (373 calories)
Squash Pumpkin Pie (437 calories)
Smoked Salmon, Eggs, and Cheese Puffed Casserole (478 calories)
From 100-calorie snacks to 500-calorie entrees, you are going to create recipes that fulfill your cravings—without the guilt!
Garlic, corn, lettuce, and candy potato. CRUNCHY occasion combine energy: 247 SERVES 10 2 TABLESPOONS PEANUT OIL 1 TABLESPOON MINCED GARLIC 1 CUP UNSALTED WALNUTS 1 CUP UNSALTED ALMONDS ½ CUP UNSALTED PRETZEL STICKS, damaged INTO SMALL items 1 TEASPOON CHILI POWDER 1½ TABLESPOONS LOW-SODIUM SOY SAUCE 1 TEASPOON CAYENNE PEPPER 2 TEASPOONS SPLENDA SEA SALT TO style ½ CUP SEEDLESS RAISINS 1. hot peanut oil and garlic in a heavy skillet. 2. upload all different elements other than raisins,.
Sandwich unfold is enterprise or extra-firm, counting on the consistency you're keen on. be sure you drain it rather well; actually, you could permit it stand in a strainer for 30–40 mins earlier than utilizing. in the event you don’t, the surplus liquid within the tofu will smash the sandwich unfold. * * * BROILED SWORDFISH membership energy: 419 SERVES 2 four SLICES LEAN BACON OR TURKEY BACO 2 SWORDFISH FILETS, approximately five oz. each one 2 TABLESPOONS LEMON JUICE SALT AND PEPPER TO style 2 TEASPOONS LOW-FAT MAYONNAISE 1 TEASPOON DRIED.
candy purple BELL PEPPER, CORED, SEEDED, AND CHOPPED 1 SMALL sizzling PEPPER, CORED, SEEDED, AND MINCED 1 TEASPOON floor CUMIN 1 TEASPOON DRIED CILANTRO OR PARSLEY (FRESH is healthier) eight oz FROZEN CORN NIBLETS 2 (13-OUNCE) CANS BLACK BEANS, tired 1 CUP beaten TOMATOES (CANNED is okay) SALT AND PEPPER TO flavor JUICE OF ½ LIME 2 oz. MONTEREY JACK CHEESE, SHREDDED CORN BREAD OR TORTILLA (OPTIONAL) 1. In a wide, ovenproof casserole, warmth the oil over medium flame. Brown the meat. stream.
Peas, soybeans, and peanuts. not just are legumes stable for farmers to supply simply because their roots produce nitrogen, which fertilizes land, yet they're scrumptious and entire of fit protein for you! GINGER pork AND NAPA CABBAGE energy: 446 SERVES four three TABLESPOONS SOY SAUCE 2 CLOVES OF GARLIC, MINCED 1 TABLESPOON clean GINGER, MINCED 1 TEASPOON AGAVE NECTAR ½ TEASPOON beaten pink PEPPER FLAKES 1 POUND red meat TENDERLOIN OR SIRLOIN STEAK 1 CUP pork BROTH 2 TEASPOONS CORNSTARCH 2.
Brown sugar and combine good. Sprinkle onto each side of the swordfish steaks and rub in. put aside for half-hour. 2. Brush grill with oil. upload swordfish; cook dinner with out relocating for four mins. conscientiously flip steaks and prepare dinner for 2–4 mins on moment part until eventually fish simply flakes whilst demonstrated with fork. Serve instantly. in step with SERVING: fats: 7 g Protein: 24 g Carbohydrates: 10 g Sugar: 2 g * * * BAKED LEMON SOLE WITH HERBED CRUMBS energy: 294 SERVES four 2 SLICES WHOLE-GRAIN BREAD, CRUMBLED 2.