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Broccoli With Bacon Bits

Serves 1

Ingredients

2 slices nitrate free pork bacon
2 cups broccoli florets
1Ž/4 cup water

Directions

Place the bacon in a cold, medium-sized skillet. Heat over medium heat. Cook about 4 minutes, stirring often until the bacon is crisp.

Transfer it to a plate.

In the same skillet where you cooked the bacon add the broccoli. Cook about 2 minutes, stirring often until the it starts to turn dark green start to soften. Add the water and cover.

Cook 1 minute more  [read more →]

Balsamic Brussels Sprouts

Gluten-free

Let’s face it, no vegetable tastes good overcooked, but Brussels sprouts can take on a sulfurous odor and slimy texture when steamed too long. They also loose all those vital nutrients, like cancer fighting compounds when overcooked so gentle roasting and light steamy preserves nutrition and taste.

Serves 1

Ingredients

2 teaspoons canola oil
1 pint Brussels sprouts, cut in half
1/8 teaspoon salt
1 tablespoon balsamic vinegar

Directions

Preheat the oven to 400F. Heat a large skillet over high heat. Add the oil and the Brussels  [read more →]

Double Jalapeno Broccoli

Gluten-free

Chili peppers are a good source of vitamins A, C, and E. They are rich in folic acid and potassium, low in sodium, and are low in carbohydrates. They contain a lip tingling compound, capsaicum, that helps you to burn more calories for up to one hour after eating.

Serves 1

Ingredients

1 teaspoon canola oil
1 small jalapeno, seeded and chopped
1/2 head of broccoli, cut into florets (about 2 cups)
1/4 cup water
1 teaspoon salted butter

Directions

Heat a medium skillet over high heat.  [read more →]

Sweet Potato Fries

Sweet potatoes are lower than white, on the gyclemic index which means it doesn’t cause you blood sugar to go up as quickly. Keeping blood sugar level means that you burn more calories and limit cravings.

Serves 1

Ingredients

3.5 ounces frozen sweet potato fries (about 18 fries)
4 teaspoons barbecue sauce

Directions

Bake the fries according to the package instructions and serve immediately with the barbecue sauce.

Nutritional Stats Per Serving

Serving size: 3.5 ounces fries
196 calories, 1 g protein, 35 g carbohydrates, 5g fat (0  [read more →]

Sesame Spinach

Gluten-free

Spinach is best if store in your crisper drawer and consumed within a few days of purchase. When choosing spinach, just be sure that the leaves are firm, not creased and the texture of the leaves are smooth and dry. Storing spinach properly also helps to protect it’s high nutrient load. If you’re looking to design a healthier you include veggies like spinach because you’ll get a heafty hit of vitamin A, C, folate, iron, and  [read more →]

Creamy Egg Salad

Gluten-free

Mayo is not the enemy! Good quality mayos are low in preservatives and high in the good kinds of fat, poly and monounstatured. Eggs used to have a bad rap as well, but now studies show that enjoying a few eggs a day doesn’t raise blood cholesterol levels.

Gluten-free

Serves 1

Ingredients

4 eggs
1 tablespoon light mayonnaise
1 tablespoon sweet pickle relish
2 sun dried tomatoes, chopped
2 heads endive, leaves removed

Directions

Place the eggs in a small saucepan and cover with cold  [read more →]

Southwestern Bean Salad

Beans pack a big fiber punch, and have a surprising amount of antioxidants. Fiber found in whole food sources, like in broccoli, beans, and artichokes fed the good bacteria in our gut responsible for clear skin, elimination, and creation of vitamins without our bodies, like vitamin B.

Gluten-free

Serves 1

Ingredients

2 cups thinly sliced Romaine lettuce
1/2 ripe Hass avocado, chopped
1/3 cup canned black beans, rinsed
2 tablespoons jarred salsa, mild, medium, or spicy

Directions

Place the lettuce and avocado on a plate.  [read more →]

Smoked Salmon Frisee Salad

Gluten-free

When shopping for dressings, look for organic if it’s in your price range since many greens are treated heavily with pesticides. Shoot for lower fat dressing will minimal ingredients or use just one tablespoon of full fat dressing mixed with a teaspoon of water.

Serves 1

Ingredients

1 small head frisée salad, chopped
3 ounces smoked salmon, thinly sliced (about 1/3 cup packed)
1 small cucumber, peeled and diced
2 tablespoons low-fat ranch dressing*

Directions

Spread out the frissée, salmon, and cucumber onto a plate.  [read more →]

Spinach Bacon Salad

Gluten-free

Are you surprised to see bacon on a healthy eating plan?? Well a bit of bacon is ok from time to time, especially when you pair just a few slices with super nutrient rich ingredients like spinach! Think “mini” when you want enjoy things like butter, bacon and cheese and always pair them with calorie friendly super nutritious vegetables.

Serves 1

Ingredients

2 hard boiled eggs, yellow discarded
2 cups baby spinach
2 slices bacon, chopped
2 teaspoons vinegar
1/4 red onion, thinly sliced

Directions

Chop  [read more →]

Blueberry Spinach Smoothie

Gluten-free

Spinach might sound strange in this recipe but you won’t even notice it since blueberries mask the taste. Spinach adds a whopping nutrition here, 40% of your daily needs to vitamin A and 25% for vitamin C among many other nutrients.

Serves 1

Ingredients

1 cup frozen blueberries
1/2 cup skim milk
1/2 cup baby spinach
1 tablespoon honey or agave
1/2 teaspoon vanilla extract
4 ice cubes

Directions

Place all ingredients in a blender and chop until smooth. Serve immediately.

Nutritional Stats Per Serving

Serving size: 1 1/2  [read more →]

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