General eBook Quality Health 15 Recipes 15 Min

8/6/2019 General eBook Quality Health 15 Recipes 15 Min

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Are you of the mindset that delicious meals only come at the price ofexcess time and calories? If so, these recipes are for you. Weve

compiled mouth-watering delightsall under 300 caloriesnone ofwhich will take more than 15 minutes to cook. Whats more, weve

done it for every meal of the dayeven dessert!

Low-Cal Meals inMinutes or Less
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2/17

Table of Contents

Breakfast Pork Burritos

Banana Pancakes

Eggs Benedict

Page 1

Page 2

Page 3

Caramelized Pineapple with Yogurt and Cookies

Raspberry-Blackberry Tart

Chocolate Mocha Torte

Page 13

Page 14

Page 15

Garden Wrap

Bean and Rice Burritos

Wild Rice Citrus Salad

Summer Salad Pizza

Page 4

Page 5

Page 6

Page 7

Zesty Chicken Breasts

Grilled Dilled Salmon

Chinese Tofu Stir-Fry

Pasta Shells with Sun Dried Tomatoes

Spicy Broiled Rainbow Trout

Page 8

Page 9

Page 10

Page 11

Page 12

Low-Cal Meals inMinutes or Less

Breakfast

Lunch

Dinner

Dessert


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INGREDIENTS

green bell pepper, finely chopped

1 cup salsa

8 flour tortillas, warm4 eggs, beaten

1 cup canned pork

1 small onion, finely chopped

1 tsp olive oil

NUTRITION FACTS PER SERVING

COOKING DIRECTIONS

In a skillet, heat oil. Add green pepper and onion

and cook until tender, about 5 minutes. Add canned

pork and cook until heated through, about 5minutes. Remove from skillet.

Add beaten eggs to skillet and heat until cooked,

about 3-5 minutes. Divide the egg and pork mixture

equally among the tortillas. Top with salsa. Roll up

burrito-style.

Breakfast Pork Burritos

Preparation time: 10 min Cooking time: 15 min Servings: 8

Calories 250

% Calories From Fat 36%

Total Fat 10g

Saturated Fats 2.9g

Monounsaturated Fats 5g

Polyunsaturated Fats 1.8g

Cholesterol 110mg

Sodium 790mg

Total Carbohydrates 27g

Dietary Fiber 2.2g

Sugar 2.9g

Protein 11g

Breakfast Morning meals served in a jiffy that wont weigh you down.

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4/17

INGREDIENTS

1 cups all purpose flour

1/ cups milk

1 banana, mashed cup chopped walnuts

2 tbsp sugar

1 egg, lightly beaten

2 tsp baking powder

3 tbsp vegetable oil

tsp salt

COOKING DIRECTIONS

Sift mik, egg, banana, and sugar together in a bowl.

Combine flour, baking powder, and salt in another

bowl. Stir milk mixture into flour mixture untilcombined. Stir in walnuts.

Heat a heavy nonstick skillet or griddle over

medium high heat to 375F. Once heated, lightly

brush surface with oil. Add about / cup of batter

per pancake to skillet and cook 2-3 minutes, until

small holes appear in the batter and bottom is

browned. Repeat process until all pancakes are

cooked.

Serve immediately with desired toppings or keep

warm in a 200F oven until ready to serve.

Banana Pancakes


Breakfast .


Calories 290

% Calories from Fat 40.3%

Total Fat 13g

Saturated Fats 2.2g

Monounsaturated Fats 2.4g


Cholesterol 41mg

Sodium 470mg


Dietary Fiber 1.7g

Sugar 9.8g

Protein 7.1g


5/17

INGREDIENTS

8 Canadian bacon slices

8 eggs

1 tsp cider vinegar4 English muffins, split, toasted and buttered

9 oz hollandaise sauce mix

COOKING DIRECTIONS

Heat a heavy nonstick skillet over medium-high

heat. Cook bacon 1-2 minutes per side or until

browned and heated throughout. Top each muffinhalf with a slice of cooked bacon. Set aside and

keep warm.

Prepare sauce according to package directions.

Bring a deep skillet of water with one teaspoon of

vinegar to a gentle boil. Break an egg into a small

bowl. Set aside. Using a spoon, vigorously swirl

simmering water into a small circle to create a

funnel-like effect. Gently slip egg into the swirling

funnel of water. This helps keep the egg frombreaking up.

Repeat process with remaining eggs; poach 3-4

minutes or until eggs reach desired doneness.

Eggs Benedict


Breakfast .


Calories 210


Total Fat 9.9g

Saturated Fats 3.1g



Cholesterol 230mg

Sodium 690mg


Dietary Fiber 1g

Sugar 2.1g

Protein 15g


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7/17


Calories 250


Total Fat 5.3g

Saturated Fats 1.9g



Cholesterol 4.9mg

Sodium 840mg


Dietary Fiber 5.2g

Sugar 4g

Protein 9.7g

INGREDIENTS

/ cup salsa

1 lb canned refried beans, or other canned

beans6 8 inch flour or corn tortillas

1 cups cooked rice

cup cheddar cheese, shredded

1 medium onion, chopped

1 cup cooked brown rice

COOKING DIRECTIONS

Spray saucepan with cooking spray and heat for

about a minute. Add onion and cook until tender.

Add beans, salsa, cheese, and rice. Heatthoroughly. Next, warm the tortillas in the

microwave for about 15 seconds. Spoon equal parts

of the bean mixture down center of each tortilla.

Fold tortilla around filling.

Bean and Rice Burritos


Lunch

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8/17


Calories 200

% Calories from Fat 32%

Total Fat 7.1g

Saturated Fats 0.6g



Cholesterol 0mg

Sodium 15mg


Dietary Fiber 3.6g

Sugar 9.2g

Protein 6.3g

INGREDIENTS

cup slivered almonds

2 tbsp cilantro, chopped

2 cups mixed salad greens2 Serrano chilies, seeded and minced (wear

rubber gloves)

1 tbsp orange zest

/ cup currants

cup bottled vinaigrette dressing

2 tbsp flat leaf parsley, chopped

1 cups cooked wild rice, or gourmet rice

blend

cup orange juice

COOKING DIRECTIONS

Combine all ingredients, except for the greens and

vinaigrette, in a bowl. Chill the mixture.

Assemble by making a bed of greens on the plate,

drizzle with dressing, and top with rice salad.

Drizzle more vinaigrette on top if desired.

Wild Rice Citrus Salad


Lunch


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10/17


Calories 210


Total Fat 6g

Saturated Fats 2.4g


Polyunsaturated Fats 1g

Cholesterol 100mg

Sodium 130mg

Total Carbohydrates 2.2g

Dietary Fiber 0.4g

Sugar 0.7g

Protein 35g

INGREDIENTS

1 tbsp parsley, minced

2 tsp unsalted butter

1 tbsp Worcestershire sauce1 lb boneless, skinless chicken breast halves

1 tsp Dijon mustard

1 tsp pepper

2 tbsp lemon juice

2 tsp lemon zest

COOKING DIRECTIONS

Rub equal amounts of lemon zest into each side of

chicken breast. Sprinkle with pepper, pressing with

hands to adhere. Melt butter in a heavy nonstickskillet over medium heat.

Saut chicken 4-5 minutes per side or until chicken

is golden and opaque throughout. Transfer to a

platter and keep warm. Add lemon juice,

Worcestershire sauce, and mustard to skillet,

stirring with a wooden spoon to deglaze. Pour

sauce over chicken breasts and sprinkle with

parsley.

Zesty Chicken Breasts


Dinner Pasta? Check. Chinese food? Of course. Diet-friendly? You got it.


11/17


Calories 220


Total Fat 11g

Saturated Fats 4.5g



Cholesterol 91mg

Sodium 98mg


Dietary Fiber 0g

Sugar 0.2g

Protein 29g

INGREDIENTS

tsp dill weed

2 tbsp unsalted butter, melted

1 tbsp lemon juice tsp onion powder

/ tsp pepper

1 lb fresh salmon fillets

Heavy duty aluminum foil

COOKING DIRECTIONS

Prepare grill. Combine first five ingredients in a bowl

and set aside. Arrange salmon in a tray made of

heavy duty foil with 1 inch sides. Spread buttermixture over fillets. Place on grill over hot coals.

Cover lightly with foil and cook about 15 minutes,

until fish flakes when tested with a fork.

Grilled Dilled Salmon


Dinner

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Calories 260


Total Fat 14g

Saturated Fats 1.9g



Cholesterol 0.5mg

Sodium 620mg


Dietary Fiber 4.3g

Sugar 7.7g

Protein 18g

INGREDIENTS

1 tbsp oil

cup hoisin sauce

1

tbsp soy sauce1 red bell pepper, thinly sliced

cup bean sprouts

Chinese cabbage, shredded

4 shallots or green onions, chopped

1 tomato, diced

13 oz firm tofu, drained and cut into in cubes

1 clove garlic, crushed

COOKING DIRECTIONS

Heat oil in a frying pan over a moderate to high

heat. Saut garlic; add tofu and cook for about 5

minutes, or until crispy. Add shallots or green onion,cabbage, red bell pepper, and tomato to pan; cook

3-4 minutes over high heat.

Stir in soy sauce and hoisin sauce. Top with fresh

bean sprouts and serve with rice.

Chinese Tofu Stir-Fry


Dinner


13/17

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Calories 270

% Calories From Fat 17.3%

Total Fat 5.2g

Saturated Fats 1.1g



Cholesterol 2.7mg

Sodium 220mg


Dietary Fiber 3g

Sugar 3.4g

Protein 9.9g

INGREDIENTS

2 tbsp parsley, minced

2 tbsp grated Parmesan cheese

cup black olives, chopped/ cup sun-dried tomatoes, cut up

2 tbsp chopped walnuts

lb pasta shells

2 tsp lemon juice

COOKING DIRECTIONS

Cook pasta in boiling water about eight to 10

minutes, or until al dente. Drain thoroughly. Add

remaining ingredients and toss.

Pasta Shells with Sun Dried Tomatoes


Dinner
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Calories 160

% Calories from Fat 45%

Total Fat 8g

Saturated Fats 3.3g



Cholesterol 56mg

Sodium 31mg


Dietary Fiber 0.7g

Sugar 1.4g

Protein 18g

INGREDIENTS

1 lime, juiced

1 clove garlic, finely chopped

orange, juiced2 tbsp dry vermouth or apple juice

tsp dried thyme, leaves, or 1 tsp fresh

1 jalapeo pepper, seeded and finely chopped

(wear rubber gloves)

/ tsp ground allspice

1 tbsp unsalted butter, cut into small cubes

6 boneless rainbow trout fillets, about 4 oz each

COOKING DIRECTIONS

Combine first 7 ingredients in a bowl. Place fillets in

an ovenproof dish and pour marinade over.

Marinate 15 minutes.

Turn on broiler. Remove fillets from marinade.

Strain and reserve marinade. Broil fillets 3 inches

from heat source 10-12 minutes, basting frequently

with marinade, until opaque. Place butter cubes on

top; broil a few seconds longer until butter is melted.

Spicy Broiled Rainbow Trout


Dinner


15/17


Calories 280


Total Fat 7.1g

Saturated Fats 4.4g



Cholesterol 27mg

Sodium 110mg


Dietary Fiber 1.3g

Sugar 43g

Protein 6.5g

INGREDIENTS

2 tsp unsalted butter, melted

6 oz pineapple chunks

4 butter cookies1 cup lowfat banana yogurt

2 tbsp brown sugar

COOKING DIRECTIONS

Turn on broiler. Arrange pineapple in the bottom of

a shallow baking dish. Drizzle with butter. Sprinkle

with brown sugar. Broil for 3 minutes or until sugarforms a glaze. On serving platter, top cookies with a

dollop of yogurt. Place one chunk of pineapple atop

yogurt.

Serve immediately.

Caramelized Pineapple with Yogurt and Cookies


Dessert Youre thinking it cant be done. But it can.


16/17


Calories 240


Total Fat 13g

Saturated Fats 6.1g



Cholesterol 27mg

Sodium 110mg


Dietary Fiber 4.2g

Sugar 14g

Protein 4.4g

INGREDIENTS

cup flour

tsp almond extract

2 tbsp ice water/ tsp salt

2 cups raspberries, mashed and reserved

separately

1 cup blackberries, mashed and reserved

separately

3 tbsp raspberry jam, melted

cup slivered almonds, toasted and crushed

lb cream cheese, softened

3 tbsp butter or margarine, cut in small pieces

/ cup sugar

COOKING DIRECTIONS

Heat oven to 400F. Line a cookie sheet with foil.

Place almonds in a medium bowl. Stir in flour, 4

tbsp of sugar, and the salt. Cut in butter with apastry blender until mixture resembles coarse

crumbs. Sprinkle with water and extract; stir until

clumps form. Gather into a ball. Place in the center

of cookie sheet.

With a lightly floured rolling pin or floured fingers,

roll or press into a 9.5 inch circle. Flute or crimp

edge as desired. Bake 10-14 minutes until light

brown around edges. Cool on foil on a wire rack.

Peel foil off crust; place crust on a serving plate.

Mix cream cheese, remaining sugar, and the

mashed berries in a small bowl. Spread on crust.

Top with remaining berries; drizzle with jam.

Raspberry-Blackberry Tart

Preparation time: 20min Cooking time: 15 min Servings: 8

Dessert


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Calories 220


Total Fat 10g

Saturated Fats 5.6g


Polyunsaturated Fats 1g

Cholesterol 24mg

Sodium 220mg


Dietary Fiber 0.8g

Sugar 14g

Protein 8.3g

INGREDIENTS

3 cups evaporated skim milk

1 package lowfat instant chocolate pudding

cup nuts, chopped (any variety)1 cup all purpose flour

2 tsp ground cinnamon

1 cups light frozen whipped topping

1 package lowfat instant vanilla pudding

3 tbsp sugar

lb cream cheese

/ cup low calorie margarine

2 tsp instant coffee

COOKING DIRECTIONS

Preheat oven to 375F. Mix together the margarine,

nuts, half the cinnamon, and white flour. Press into

a baking dish and bake until lightly brown. Removefrom oven and let cool.

Break into pieces and divide into custard cups.

Blend together the cream cheese, sugar, and one

cup of dessert topping. Add the coffee and

remaining cinnamon and beat well. Pour over the

crust in each custard cup. Mix together the

puddings and evaporated milk until thick. Spread on

top of the cream cheese mixture in each custard

cup.

Place a dollop of the remaining dessert topping over

each cup to serve.

Chocolate Mocha Torte


Dessert

Documents

General eBook Quality Health 15 Recipes 15 Min