Under 200 Meals&Snacks

Eggs Benedict

From Hungry Girl

• 1/2 light English muffin
• 1 large egg
• 1 slice extra lean ham
• 1 tbs fat-free mayonnaise
• 1 tsp Hellmann’s/Best Foods Dijonnaise
• 1 tsp light whipped butter or spread
• 1 tsp lemon yogurt (or plain yogurt with a squirt of lemon)

1. To make the sauce, combine mayo, Dijonnaise, butter, and yogurt. Set aside.
2. Crack egg gently into a small cup or dish, and set that aside as well.
3. Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached.
4. Gently pour the egg into the pot, and allow it to cook for 3 to  minutes (3 for a runnier egg, 5 for a very firm one), or until the egg white is almost opaque (actually white).
5. Carefully remove egg by sliding a spatula underneath of it and placing it on a plate. Use a paper towel to soak up excess water.
6. Heat ham and muffin (toasting if desired).
7. Heat sauce in the microwave for about 20 seconds and give it a stir (add more water if needed).
8. Top muffin with ham and egg, then cover with sauce.

Makes one serving, 183 Calories.

Vegetable Kugel

Ingredients:

• 10  ounces frozen spinach, thawed and drained
•  2  onions, chopped
• 1  stalk celery, chopped
• 1  red pepper, chopped
• 3  carrots, grated
• 1  cup mushroom, chopped
• 1  tablespoon olive oil
• 2  eggs + 2  egg whites
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried basil
• 1/4 cup matzo meal

1. Preheat oven to 350 degrees F.
2. Heat a non-stick pan with medium heat. Lightly spritz with cooking spray and sauté onion, celery, red pepper and carrots for 5 minutes, until golden.
3. Add mushrooms and cook 5 minutes longer.
4. Mix in all the remaining ingredients and pour shallow roasting or lasagna pan prepared with cooking spray.
5. Bake uncovered for 45 to 50 minutes until the kugel is firm set.
6. Cut into squares and serve.

Four servings, 183 Calories each.

Wild Mushroom and Tomato Ragout

• 1 T olive oil
• 1 shallot, peeled and thinly sliced
• 1 t balsamic vinegar
• 1 t tomato paste
• 2 cup sliced assorted mushrooms (such as cremini, shiitake, and oyster)
• 3-1/2 cups low-sodium vegetable broth, divided
• 1 cup grape tomatoes, halved
• 1 t chopped fresh rosemary (or 1/2 teaspoon dried)
• 1 t chopped fresh sage (or 1/4 teaspoon dried)
• ²/₃ cup quick-cooking polenta
• 2 T shaved Parmesan (optional)

Directions

• Heat olive oil in a skillet over medium heat. Add shallot and vinegar and cook for 2 minutes. Add tomato paste and mushrooms; cook for 5 minutes, stirring occasionally.
• Pour in 1/2 cup broth, bring to a boil, and reduce to a simmer. Cook for 5 minutes. Add grape tomatoes and cook 5 more minutes until sauce thickens slightly. Remove from heat.
• Bring 3 cups of broth, rosemary, and sage to a boil in a medium saucepan. Slowly pour in polenta. Cook 
  over medium heat, stirring constantly for 4 to 5 minutes until mixture thickens.
• Spoon polenta into four bowls and top each with a portion of mushroom ragout and a sprinkling of Parmesan.

Four servings.

One serving (2/3 cup polenta, 2/3 cup ragout): 164 calories, 5 g fat (26% of calories), 1 g saturated fat, 26 g carbs, 4 g protein, 2 g fiber, 55 mg calcium, 2 mg iron, 177 mg sodium

Penne Pasta

• 4 Oz. Penne Pasta
• 6 Cups Fresh Spinach
• 1 Cup Button Mushrooms, Sliced
• 1 Medium Tomato, Chopped
• 6 Oz. Boneless, Skinless Chicken Breast
• 1 Cup Fat Free Mozzarella
• 1 Tbsp. Minced Garlic
• 1 Tbsp. Minced Onion

1. Cook pasta in boiling water until it reaches Al Dente. When finished, drain, and place in a large serving bowl.
2. While pasta is cooking, spray and heat a large skillet over medium-high. Add garlic, onion, and chicken breast, and cook until chicken is just about finished. 
3. Add mushrooms to pan, and cook for about five minutes longer. Remove pan from heat, and shred chicken with two forks.
4. While the pan is still hot, add remaining ingredients, and stir until cheese has begun to melt. Add all contents of the pan to the serving bowl, and toss with pasta until evenly distributed. Season to your liking.
5. Serve warm, and Enjoy!

Four servings, 194 Calories each.

Paula Dean’s White Bean Chili

• 1 Tablespoon minced garlic
• 3/4 cup diced onion
• 1 Pound Skinless, Boneless chicken breasts, finely chopped
• 1 Tablespoon ground cumin
• 1 Tablespoon dried oregano
• 1/2 Teaspoon ground white pepper
• Pinch of red pepper flakes
• Kosher salt and freshly ground pepper
• 1 Pound collard greens, stemmed and roughly chopped (about 5 cups)
• 1 1/2 Cups chopped green chiles (fresh or canned)
• 1 Quart low-sodium chicken broth
• 2 15-ounce Cans navy beans, drained and rinsed
• 1/2 Bunch fresh cilantro, chopped
*Light sour cream, chopped tomatoes and/or lime wedges, for garnish (optional)

1. In a saucepan, heat the olive oil (*In her recipe - I omitted) over medium heat. Add the garlic and onion; cook for 2 to 3 minutes, until slightly softened. Add the chicken, cumin, oregano, white pepper and red pepper flakes. Season with salt and 1 to 2 teaspoons freshly ground black pepper. Cook, stirring, until the chicken is slightly browned, 3 to 4 minutes.
2. Add the collard greens and cook, stirring occasionally, until they are slightly wilted, about 5 minutes.
3. Add the chiles and chicken broth and bring to a boil, stirring occasionally. Reduce the heat to medium-low; cook, stirring occasionally, for approximately 20 minutes, until slightly thickened. Stir in the beans and cook for another 10 minutes. Stir in the cilantro.
4. Transfer the chili to bowls and garnish with light sour cream, chopped tomatoes and/or lime wedges, if desired.

10 servings, 172 Calories each

Elegant Goat Cheese & Red Grape Quesadilla

• 2 Flatout Wraps, Kidz Whole Grain
• 8 Red Grapes, Halved
• 4 Oz. Reduced-Fat Goat Cheese
• 1 Tbsp. FF Mayonnaise

Directions

1. Heat a sandwich press or non-stick skillet over medium heat, and spray with cooking spray. 
2. Lay out your wraps, and top each with 1/2 Tbsp. Mayonnaise, 4 grapes, and 2 ounces Goat Cheese.
3. Fold each closed, and place one or two on the press for about 5-6 minutes, just until heated through.
4. Respray with cooking spray, and grill remaining quesadillas.
5. Slice each into 4 or 5 slices, and enjoy a delectably light dish!

Two servings, 160 Calories each

Warm Spinach Stuffed Mushrooms

Ingredients:

• 2 portobello mushrooms
• 100 grams fresh spinach, washed
• 2 spring onions, cut in small circles
• 1 clove garlic, minced
• 1 Tbs. olive oil
• black olives, sliced in small circles
• mozzarella cheese (or soy cheese) - about 1/5 ounce
• oil and balsamic vinegar dressing (Optional)

Directions:

1. Remove the stem from the mushroom
2. Heat 1 tablespoon of olive oil in a frying pan.
3. Add the spring onions and garlic and saute.
4. Add the spinach and cook until just wilted (it will only take a minute or two).
5. Add the black olive pieces and mix together.
6. Preheat the oven to 400 (F).
7. Place a generous amount of the wilted spinach in each of the mushroom cups.
8. Place the mushrooms on an oiled baking sheet.
9. Sprinkle a small of cheese on the top of each mushroom.
10. Place in the oven for 1-15 minutes to melt the cheese and warm the mushroom.
11. *Optional* Serve warm on a bed of lettuce with a nice oil and balsamic vinegar dressing.

Makes one serving, 200 Calories

Makes One Serving:

1 large (210gr) zucchini - 36 calories
1 medium egg white - 16 calories
30gr (1/4 cup) bread crumbs - 115 calories
5gr (1tbsp) parmigiano reggiano - 20 calories

1. Preheat the oven to 475 degrees F (245 degrees C).
2. In one small bowl, stir together the bread crumbs and cheese. Place the egg white in a separate bowl. Dip zucchini slices into the egg whites, then coat the breadcrumb mixture. Place on a greased baking sheet.
3. Bake for 5 minutes in the preheated oven, then turn over and bake for another 5 to 10 minutes, until browned and crispy.

Total calories: 187

Apple and Thyme Crusted Tofu

It may sound surprising, combining apples and onions, but they really taste great together. With a generous amount of thyme and a splash of balsamic vinegar, this becomes a gourmet delight.

Ingredients:

• 1 pkg. firm tofu, pressed well and cut in thin slices
• 1/4 cup dry flour for dredging
• 1/4 cup flour and water for dredging
• 1/2 cup panko or bread crumbs for the crunchy crust
• 1 1/2 tablespoons oil
• pinch salt
• 1 tablespoon thyme
• 1 cup apples washed, cored and sliced thinly
• splash lemon juice
• 1/4 cup white balsamic vinegar
• splash of tick brown balsamic vinegar/syrup as sauce and garnish
• fresh thyme sprigs as garnish

Directions:

1. Dry the block of tofu gently on paper towels.
2. Slice it into 4 thin slices
3. lay each side of the tofu slice in the dry flour, then into the mixture of flour and water and at last in the penko or bread crumbs.
4. Wash the apples and thinly slice into a bowl with a splash of lemon juice and water.
5. Slice the onions
6. Prepare a large frying pan with a bit of oil, lightly fry the tofu slices until golden brown.
7. Remove from the heat and drain on a paper towel, and season with salt and pepper and thyme.
8. At the same time, saute the onion slices.
9. When soft and beginning to turn golden and crunch, remove and place in a bowl
10. Drain the apples and saute in the same pan as the onions. When they begin to soften, pour the white balsamic vinegar over them.
11. Serve the tofu slices with a layer of onions on top, and then a layer of apples on top of the onions.
12. Garnish with thyme and balsamic vinegar/syrup.

Makes four servings, 170 Calories each

Fava beans, spinach, and strawberry salad

• 1 & 1/2 cups fava beans, shelled, blanched and peeled
• 1 pint strawberries, cleaned, hulled and halved
• 100 grams tofu feta (regular feta can be used if not vegan)
• handful mint leaves, cleaned and chopped
• handful almonds or pine nuts
• mint
• salt and pepper
• balsamic vinegar
• olive oil
• Italian herbs
• pinch of sugar

1. Remove the fava beans from their pods.
2. Bring a pot of water to boil and put the beans in.
3. Allow them to cook, just until the begin to float.
4. Then directly plunge them into cold water to stop the cooking process.
5. Remove the outer skin of the favas to reveal the tasty bright green bean.
6. Make the dressing by combining the vinegar, oil, salt and pepper, herbs and a pinch of sugar. Season to taste.
7. Clean and spin dry the spinach leaves.
8. To assemble the salad:
9. Mix the spinach and mint leaves together and arrange as a bed on individual salad plates.
10. Lay a few strawberry halves on top of the spinach and mint.
11. Add the favas around on top also.
12. Sprinkle the tofu feta and almonds or pine nuts on top.
13. Drizzle the dressing over the salad

makes four servings about 200 cal each

Pecan Pie Cupcakes/Muffins

• 1 cup chopped pecans
• 1/2 cup all-purpose flour
• 1 cup packed brown sugar
• 2/3 cup butter, melted
• 2 eggs
• 1-2 tsp vanilla extract
• optional topping - dried cranberries (I opt out.)

1. Preheat oven to 350 degrees.
2. Beat butter, vanilla and sugar together, then add eggs, one at a time.
3. Mix in flour, careful not to over-mix, then fold in pecans (reserve a few for the top).
4. Spray a miniature muffin tin with non-stick cooking spray or line with paper.
5. Fill each cup 3/4 full and sprinkle with a few of the reserved pecans. 
6. Bake in preheated oven for approximately 18 minutes.

Makes 24 mini muffins/cakes, 127 Calories each (12g carbs

Chickpea Burgers

• 1 carrot (medium size grated)
• 1 garlic clove
• 1 (19 ounce) can chickpeas
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander
• salt & pepper
• 1 large egg (or two egg whites)
• 2 tablespoons plain flour
• oil (just enough for cooking; oil spray is fine)

1. Peel the carrots, grate them coarsely and set them aside. Peel and roughly chop the garlic.
2. Drain and rinse the chickpeas and put them into a food processor with the garlic, ground spices, salt and pepper.
3. Slightly process to obtain a rough paste then add the carrot, egg, and flour and process briefly until evenly mixed but slightly rough.
4. Heat the oil in a frying pan and divide the mixture into 8.
5. Fry in batches for 2-3 minutes on each side, until golden, then drain on kitchen paper.

Makes eight burgers, 128 Calories each.

*For vegans, combine 1 tablespoon ground flax with 2 tablespoons boiling water (make this separately first, please) to replace the egg (or whatever egg replacement you have — it’s the binding agent here)

Hungry, Hungry Artichoke Hummus

From Hungry Girl

Ingredients:
1 cup canned artichoke hearts, drained
1/4 cup fat-free vegetable broth
1/4 cup plain fat-free Greek yogurt (like Fage Total 0%) 
1 tbsp. lemon juice
1 1/2 tsp. crushed garlic
1/2 tsp. dried parsley flakes
1/2 tsp. salt
1/4 tsp. black pepper
1/4 tsp. ground cumin
1/4 tsp. paprika
One 15-oz. can chickpeas (garbanzo beans), drained and rinsed
Optional garnish: additional parsley flakes and paprika

Directions:
Place all ingredients except chickpeas and optional garnishes in a blender. Set aside.

Place chickpeas in a bowl and thoroughly mash with a potato masher or fork. (If you have a super-strong blender, feel free to skip this step.) Transfer to the blender. Puree until smooth, stopping and stirring if blending slows.

For best flavor, refrigerate hummus for several hours. Before serving, garnish with a sprinkle each of additional parsley flakes and paprika, if you like. Dip away!

PER SERVING (1/8th of recipe, about 1/4 cup): 56 calories

Egg Drop Soup

• 3 cups chicken broth
• 1 teaspoon salt (or soy sauce)
• 1 dash white pepper (regular is fine too)
• 1 medium green onion, chopped (with top)
• 4 egg whites, slightly beaten

1. Heat chicken broth, salt, and white pepper to boiling in a 2-quart saucepan.
2. Stir green onions into egg whites.
3. Pour egg mixture slowly into broth, stirring constantly with fork until egg forms shreds.

Makes three one-cup servings, 65 Calories each

Low Fat Egg Drop Soup

Ingredients

• 2 Egg Whites (35 calories)
• 1 can Fat Free Consume (20 calories)
• 1 cup Water (0 calories)

Directions

1. In a pot stir together consume and water.
2. Bring to boil.
3. Beat 2 Egg whites in a bowl.
4. Turn temperature to medium-high.
5. With a fork slowly add small amounts of egg to the simmering pot, do that until all the egg is gone. 

:D and that’s it! You can also add chives or green onions if you’d like.

Total Calories: 55