40 Easy Recipes Under 400 Calories

Serves: 8

Ingredients:
1 cup raw cashews, soaked for 2 hours and rinsed
3 cups water
3 tablespoons Grade B maple syrup or raw honey
1 tablespoon vanilla extract
Pinch salt
1/2 cup chia seeds
Optional toppings: blueberries, strawberries, raspberries, almonds, cashews, sunflower seeds

Directions:
1. Blend all ingredients except chia seeds in a blender until smooth. Add chia seeds and blend lightly. Pour into a large bowl and refrigerate overnight.
2. Serve topped with blueberries, strawberries, raspberries, almonds, cashews, sunflower seeds, and raw honey as desired.

Nutrition score per serving: 193 calories, 13g fat, 17g carbs, 5.5g protein

Recipe provided by

stacystowers.com

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!

Serves: 4

Ingredients:
1/2 cup canned sweet potato
1/2 cup milk
1 tablespoon canola or light olive oil
1 egg
1 tablespoon honey
1 cup pancake or waffle mix
Nonstick cooking spray

Directions:
1. Place sweet potato, milk, oil, egg, and honey in large bowl and whisk well. Add pancake or waffle mix and stir with a wooden spoon until most of the lumps have disappeared and there are no dry spots.
2. Heat a waffle iron and coat with cooking spray. Cook batter according to the manufacturer’s instructions and serve immediately, or cool on a wire rack and store in the fridge for up to three days, or transfer to a resealable bag and freeze for up to six months.

Nutrition score per serving (1 waffle): 271 calories, 5g fat, 52g carbs, 6g protein

Recipe provided by Jennifer Iserloh, author of Healthy Cheats: Natural Weight Loss Guide Plus 100 Deliciously Healthy Recipes

Serves: 8

Ingredients:
Nonstick cooking spray
4 1/2 cups (approximately 8 ounces) French bread, cubed (remove crust if desired)
2 cups shredded Mexican blend cheese
10 eggs, lightly beaten
1 quart milk
1 teaspoon dry mustard
1 teaspoon salt
1/4 teaspoon onion powder
Freshly ground pepper to taste
8 slices cooked bacon, crumbled
1/2 cup sliced mushrooms
1/2 cup chopped tomatoes (optional)

Directions:
1. Preheat the oven to 325 degrees. Spray a 9-by-13-inch baking dish with cooking spray. Arrange bread inside the baking dish until the entire bottom is covered. Sprinkle bread with cheese.
2. In a large bowl, combine eggs, milk, dry mustard, salt, onion powder, and pepper. Mix until completely blended. Pour egg mixture evenly over bread and cheese. Spread bacon, mushrooms, and tomatoes evenly over the top. (Dish can be covered and chilled for up to 24 hours at this point.)
3. Bake uncovered for an hour or until the sides are golden brown. You can tent the dish with aluminum foil if it begins to brown too much on the sides. Allow to cool for at least 5 minutes, then slice and serve.

Nutrition score per serving: 370 calories, 20g fat, 23g carbs, 24g protein

Recipe provided by

Eating Bender

Serves: 1

Ingredients:
1/2 cup old-fashioned rolled oats
2 tablespoons unsweetened dark cocoa powder
3 to 4 packets Truvia (or dry sweetener of choice)
1 cup milk of choice, divided
15 drops stevia extract (to taste, optional)
1 scoop chocolate protein powder

Directions:
1. Put oats, cocoa, and Truvia into a large, microwave-safe bowl. Pour in 3/4 cup milk and stir until it’s a thick sludge. Microwave for 2 minutes and 10 to 30 seconds. (Add another 20 to 30 seconds if you like soft oatmeal or 40 to 50 seconds longer if you like porridge.)
2. Mix remaining milk, stevia extract, and protein powder in a glass with a spoon, stirring and pressing on any clumps until dissolved. Pour over oatmeal and stir until all is incorporated.

Nutrition score per serving: 353 calories, 6g fat, 52g carbs, 27g protein

Recipe provided by

Chockohlawtay

Serves: 12 to 14

Ingredients:
1 can (15 ounces) garbanzo beans, rinsed and drained
1/4 cup honey
1 cup whole-wheat flour
1 cup white flour
1 teaspoon baking soda
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
3/4 cup sugar
3/4 cup butter, softened
2 eggs
1 teaspoon vanilla extract
1 cup canned pumpkin
1 large banana, mashed

Directions:
1. Preheat the oven to 350 degrees. Place chickpeas and honey in a food processor and pulse until relatively smooth. Set aside.
2. Combine whole-wheat flour through cinnamon in a bowl and set aside.
3. Mix sugar and butter with a mixer until combined. Add eggs, one at a time, and vanilla extract. Add chickpea mixture, pumpkin, and banana, then slowly add flour mixture until batter is combined. Pour into a loaf pan sprayed with cooking spray and bake for 65 to 75 minutes or until a knife inserted into the center of the loaf comes out clean.

Nutrition score per serving: 337 calories, 13.5g fat, 49g carbs, 7g protein

Recipe provided by

Peanut Butter Fingers

Serves: 1

Ingredients:
1 large egg
Salt and pepper to taste
1 tablespoon vegetable oil
1 buttermilk biscuit, split in half and toasted
1 slice cheese (we like colby jack)
2 to 3 strips cooked bacon

Directions:
1. Preheat the oven to 350 degrees. Crack egg into a bowl and whip with a fork until yolk and whites are completely combined. Season with salt and pepper to taste. Heat oil in a skillet over medium heat. When small bubbles start to form, carefully pour egg into the pan, gently tilting the pan to cover the entire bottom with a thin layer of egg. When egg bottom is firm, use a spatula to fold up the sides and form a square. Flip and cook on the other side.
2. Lay egg square on bottom of biscuit and top with cheese, bacon, and other biscuit top. Place sandwich on a baking sheet and stick in the oven for about 5 minutes or until cheese is fully melted.

Nutrition score per serving: 388 calories, 24g fat, 27g carbs, 17g protein

Recipe provided by

Just Putzing Around the Kitchen

Serves: 1

Ingredients:

3/4 cup cooked leftover grains (quinoa, rice, or millet)

1 small beet, finely grated

1 tablespoon raw or lightly toasted sunflower or pumpkin seeds, or coarsely chopped nuts

1 tablespoon chia seeds

1/2 to 1 cup unsweetened plain or vanilla almond, soy, rice, or hemp milk

1 teaspoon cinnamon

Hemp seeds (optional)

Goji berries, raisins, or chopped dates

Directions:

Place first six ingredients in a bowl and top with a sprinkling of hemp seeds, a handful of dried fruit, and an additional splash of your favorite milk. Best eaten immediately.

Nutrition score per serving: 365 calories, 10g fat, 54g carbs, 11g protein

Recipe provided by

Diet, Dessert and Dogs

Serves: 1

Ingredients:
1 cup shredded kale
1/4 cup chopped shiitake mushrooms
2 tablespoons golden raisins
1 tablespoon chopped cashews
1/4 cup alfalfa sprouts
3 ounces silken tofu
Fresh lemon juice (optional)

Directions:
Combine first six ingredients. Top with lemon juice for dressing, if desired.

Nutrition score per serving: 211 calories, 7g fat, 31g carbs, 11g protein

Recipe provided by chef Michael Ferraro of

Delicatessen

Serves: 6

Ingredients:
1/4 cup red wine vinegar
1/4 cup lemon juice
1/4 teaspoon minced garlic
1/4 teaspoon minced ginger
1/4 teaspoon minced shallots
Salt and pepper to taste
1/2 cup extra-virgin olive oil
5 cups wild arugula
1/2 cup halved cherry tomatoes
2 tablespoons toasted pine nuts
8 black mission figs, thinly sliced
2 tablespoons crumbled chevre
Edible flowers

Directions:
1. Mix vinegar, lemon juice, garlic, ginger, shallots, salt, and pepper in a bowl and whisk, slowly adding oil to allow dressing to emulsify. (This can also be made in a food processor.)
2. Toss arugula and tomatoes with vinaigrette. Top with pine nuts, figs, chevre, and flowers.

Nutrition score per serving: 295 calories, 15g fat, 37g carbs, 4g protein

Recipe provided by

Bereket Kitchen

; photo courtesy of Alyssa Tembrina Photography

Serves: 1

Ingredients:
3 ounces boneless, skinless chicken breast
2 tablespoons barbecue sauce, divided
2 slices turkey bacon, chopped
1 1/2 cups chopped romaine lettuce
1 hardboiled egg white, chopped
1/4 cup chopped grape tomatoes
1/4 avocado, chopped

Directions:
1. Preheat the oven to 350 degrees. Brush chicken with 1 tablespoon barbecue sauce and place in small baking dish sprayed with nonstick spray. Bake for 25 minutes or until chicken reaches 165 degrees or there is no pink inside. Meanwhile cook bacon according to package directions.
2. Place romaine in a bowl or on a plate, top with other ingredients, and drizzle with remaining tablespoon of barbecue sauce.

Nutrition score per serving: 280 calories, 9.5g fat, 19g carbs, 27.5g protein

Recipe provided by

Sound Eats

Serves: 1

Ingredients:
3/4 cup chopped cauliflower
Olive oil
Salt
Pepper
4 ounces pomegranate juice
3 cups baby arugula
1/4 cup pomegranate seeds
3 slices turkey bacon, chopped
2 tablespoons fresh lemon juice
1/4 cup thinly sliced red onion

Directions:
1. Preheat the oven to 450 degrees. Mix cauliflower with a little bit of olive oil, salt, and pepper and roast for about 10 minutes or grill until al dente.
2. Simmer pomegranate juice in a saucepan over medium heat until it has the consistency of syrup.
3. Mix arugula, pomegranate seeds, bacon, lemon juice, and 1 tablespoon olive oil, and season with salt and pepper. Plate salad topped with onions and drizzled with warm pomegranate syrup.

Nutrition score per serving: 303 calories, 19.5g fat, 24g carbs, 11g protein

Recipe provided by chefs Jonathan Rollo and Kristi Ritchey of

Greenleaf Gourmet Chopshop

Serves: 10

Ingredients:
5 large oranges, peeled and sliced into 1/4-inch thick rounds
1/2 red onion, thinly sliced
1/4 cup minced tarragon leaves
1/2 cup chopped picholine olives
1/4 cup olive oil
Salt to taste

Directions:
Toss all ingredients together, season as needed, and serve immediately.

Nutrition score per serving: 264 calories, 15g fat, 43g carbs, 4g protein

Recipe provided by executive chef Gerard Craft of

Pastaria

Serves: 2

Ingredients:
1 can (14.5 ounces) black beans, drained and rinsed
1 can (20 ounces) pineapple chunks in pineapple juice, drained with 2 tablespoons juice reserved
1 kiwi, diced
1/4 bag (1 cup) premixed broccoli slaw
1/2 green pepper, diced
1 teaspoon Dijon mustard
1 tablespoon apple cider vinegar
2 teaspoons honey
Juice of 1 lime
Pinch red pepper flakes
Pinch salt
1 tablespoon pumpkin seeds, for garnish
1 tablespoon shredded coconut, for garnish

Directions:
Mix black beans, pineapple, pineapple juice, kiwi, broccoli slaw, and green pepper together. Combine mustard, apple cider vinegar, honey, lime juice, red pepper flakes, and salt in a jar and pour over salad. Garnish with pumpkin seeds and coconut.

Nutrition score per serving: 364 calories, 4g fat, 67g carbs, 18g protein

Recipe provided by

Kath Eats Real Food

Serves: 6

Ingredients:
1/4 cup red wine vinegar
1/4 cup lemon juice
1/4 teaspoon minced garlic
1/4 teaspoon minced ginger
1/4 teaspoon minced shallots
Salt and pepper to taste
1/2 cup extra-virgin olive oil
5 cups thinly sliced Tuscan kale (or lacinato kale or cavolo nero)
1 cup radicchio, sliced into ribbons
1 fuyu persimmon, thinly sliced
1/4 cup toasted barley (or cooked barley)
1/4 cup crumbled chevre

Directions:
1. Mix vinegar, lemon juice, garlic, ginger, shallots, salt, and pepper in a bowl and whisk, slowly adding oil to allow dressing to emulsify. (This can also be made in a food processor.)
2. Toss kale, radicchio, and persimmons with vinaigrette. Sprinkle with barley and chevre.

Nutrition score per serving: 248 calories, 19g fat, 18g carbs, 4g protein

Recipe provided by

Bereket Kitchen

; photo courtesy of Ryan Tang of Epicuryan

Serves: 4

Ingredients:
1 tablespoon coconut oil
1 onion, chopped
1 shallot, finely chopped
1 teaspoon minced garlic
1 teaspoon fresh thyme
3 fresh sage leaves, finely chopped
1 teaspoon cumin
1/4 teaspoon turmeric
Cayenne pepper to taste
Ground black pepper to taste
1 pound carrots, peeled and chopped
1/2 pound parsnips, peeled and chopped
1/3 cup uncooked quinoa, rinsed and drained
5 cups vegetable broth or water
1 tablespoon miso paste dissolved in 1 tablespoon warm water
Sea salt to taste
Scallions, for garnish
2 tablespoons shredded Gruyere cheese, for garnish (optional)

Directions:
1. In a large stockpot, heat coconut oil over medium heat. Add onion, shallots, and garlic, and saute for 5 to 7 minutes or until onions are translucent. Add thyme, sage, cumin, turmeric, cayenne pepper, and ground pepper, and stir. Add carrots, parsnips, quinoa, and broth or water, and bring to a boil. Reduce to a simmer and cook for 20 to 40 minutes until veggies are tender.
2. Remove from heat and let stand 3 to 5 minutes until slightly cooled. Using an immersion blender, blend soup until a smooth, even consistency is reached. (If you don’t have an immersion blender, blend soup in batches in a blender.) Stir in miso-water mixture. Serve immediately garnished with scallions and Gruyere.

Nutrition score per serving: 280 calories, 7g fat, 44g carbs, 9g protein

Recipe provided by

Eating Bird Food

Serves: 4

Ingredients:
1 tablespoon extra-virgin olive oil
1/2 small onion, minced
Salt
Pepper
2 garlic cloves
2 teaspoons chili powder
1/4 teaspoon cumin
2 cans (14.5 ounces) seasoned black beans, drained but not rinsed
3 1/2 cups water
1 cup chicken broth
1 tablespoon canola or vegetable oil
1 cup long-grain white rice
Juice of 1/2 lime
3 tablespoons chopped cilantro
4 to 5 dashes green Tabasco sauce
Sliced avocado
Salsa
Sour cream

Directions:
1. Heat extra-virgin olive oil in a large soup pot over medium heat. Add onion, season with salt and pepper to taste, and saute until soft, about 10 minutes. Add garlic and saute for 30 seconds, stirring constantly. Add chili powder and cumin and saute for 30 more seconds. Add beans, 1 1/2 cups water, and chicken broth and bring soup to a boil. Reduce heat slightly and simmer for 15 minutes.
2. While soup is simmering, bring remaining water, canola oil, and 1/2 teaspoon salt to a boil in a saucepan. Add rice, cover, turn heat down to medium-low, and simmer until rice is tender, about 15 minutes. Stir to fluff and add lime juice and cilantro.
3. Scoop two ladlefuls of soup into a blender or food processor and blend until almost smooth. Add blended soup back into the pot and add hot sauce, stirring to combine.
4. To serve, scoop cooked rice into bottom of bowls and top with hot soup. Top with sliced avocado, salsa, and sour cream, as desired.

Nutrition score per serving: 393 calories, 8g fat, 69g carbs, 11g protein

Recipe provided by

Iowa Girl Eats

Serves: 4

Ingredients:
2 tablespoons olive oil
1 cup diced onion
1/2 cup diced celery
1/2 cup peeled and diced carrot
1 cup chopped red pepper
1 cup chopped yellow pepper
3 cloves garlic
1 tablespoon smoked paprika
1 teaspoon coriander
2 cups chopped, unpeeled potatoes
1 can (14 ounces) chickpeas
1 teaspoon salt
1/2 teaspoon ground pepper
1/4 cup chopped parsley or cilantro

Directions:
Heat oil in a medium-sized soup pot over medium-low heat. Add onion, celery, carrot, peppers, and garlic and cook until vegetables begin to get tender, about 5 minutes. Stir in paprika and coriander, and add potatoes, chickpeas, and enough water to just cover vegetables. Add salt and pepper and bring to a boil. Reduce heat and simmer until potatoes are tender, about 30 minutes. Stir in parsley before serving.

Nutrition score per serving: 314 calories, 9g fat, 52g carbs, 9g protein

Recipe provided by

Auntie Em’s Kitchen

Serves: 2

Ingredients:
2 teaspoons extra-virgin olive oil
1 medium onion, diced
1 large head cauliflower, cut into 1-inch pieces
1 can (14 ounces) light coconut milk
2 tablespoons curry powder
1 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon evaporated cane sugar
1/4 teaspoon ground cinnamon
Salt to taste
1/4 cup chopped fresh cilantro, for garnish
1/4 cup chopped toasted cashews, for garnish

Directions:
1. In a large pot, heat olive oil over low heat. Add onion and saute until golden. Add cauliflower, coconut milk, curry powder, turmeric, cumin, sugar, cinnamon, and salt as needed. Add enough water to cover and bring to a boil. Reduce the heat and simmer until cauliflower is tender, about 10 minutes.
2. Blend soup with an immersion blender until the desired consistency is reached. (If using a standing blender, allow soup to cool for 20 minutes, then add to blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until soup is smooth. Return to the pot and reheat if serving hot.)
3. Ladle into bowls and garnish with cashews and cilantro.

Nutrition score per serving: 290 calories, 15g fat, 35g carbs, 10g protein

Recipe provided by

The Picky Eater

Serves: 4

Ingredients:
2 teaspoons olive oil
1 pound lean lamb, cubed
Salt and freshly ground pepper to taste
1 large sweet onion, chopped
1 stalk celery, chopped
3 cloves garlic, crushed and chopped
3 large carrots, peeled and sliced into thin coins
1 1/2 teaspoons oregano
3 cups low-sodium chicken broth
2/3 cup dry red wine
1 can (15 ounces) tomato sauce
1 tablespoon sundried (or regular) tomato paste
1 teaspoon lemon zest
1/2 teaspoon cinnamon
1 large yam or sweet potato, peeled and chopped
1 small lemon, peeled and finely chopped

Directions:
Heat oil in a large Dutch oven over medium-high heat. Add lamb, season with salt and pepper, and lightly sear on all sides. Add onion and celery and cook until onion starts to soften, about 4 minutes. Add garlic and cook for 30 seconds. Add carrots and oregano and cook, stirring constantly, for about 30 seconds. Add broth, wine, tomato sauce, tomato paste, zest, and cinnamon and stir to combine. Add yam and lemon, stir, and bring just to a boil. Reduce heat to low, cover, and simmer until lamb and veggies are tender, 75 to 90 minutes. Adjust seasonings if necessary.

Nutrition score per serving: 343 calories, 9g fat, 30g carbs, 28.5g protein

Recipe provided by Jeannette Bessinger,

The Clean Food Coach

Serves: 7

Ingredients:
1 pound 99% lean ground turkey
1 egg white
1/2 cup dry, old-fashioned oats
1 1/2 teaspoons garlic powder
1 teaspoon dried oregano
1 teaspoon dried basil
1 jar (16 ounces) tomato sauce
7 cups cooked whole-wheat pasta

Directions:
1. Combine turkey, egg white, oats, and spices, and shape into 14 balls. Meatballs can be cooked two ways. Option 1: Layer a little tomato sauce on the bottom of a crockpot and place meatballs on top. Cover with remaining sauce and cook on high for 4 to 5 hours or low for 8 to 9 hours. Option 2: Cover meatballs with sauce in a medium-sized saucepan. Simmer over medium heat for about 45 minutes or until meatballs are cooked thoroughly.
2. Serve meatballs with pasta. Leftovers make great packed lunches and also freeze well.

Nutrition score per serving: 298 calories, 2.5g fat, 47g carbs, 25g protein

Recipe provided by

Sound Eats

Serves: 3

Ingredients:
3 turnips, trimmed, peeled, and diced
1 sweet potato, peeled and diced
1/4 cup scallions (green part only) plus 1 tablespoon for garnish
1 egg
1/4 cup all-purpose, gluten-free flour
1/4 cup grapeseed oil (for frying)
1/4 teaspoon salt
1/4 teaspoon pepper

Directions:
1. In a large saucepan, boil turnips and sweet potato for 15 minutes or until fork-tender. Remove from water and let cool in a large mixing bowl. Mash with a fork, then stir in scallions, egg, and flour.
2. To fry pancakes, heat oil in a large pan over medium-high heat until shimmering but not smoking. Add 1/4 cup turnip-potato mixture to the pan and flatten with the back of the measuring cup. Cook 3 to 4 minutes per side, until browned. Remove and let cool on a paper towel lined plate.
3. To bake pancakes, preheat the oven to 375 degrees. Line a baking sheet with parchment paper and measure out 1/4 cup turnip-potato mixture onto parchment paper, flattening into a patty with the back of the measuring cup. Bake 15 minutes per side.

Nutrition score per serving (fried): 314 calories, 20g fat, 31g carbs, 5g protein

Nutrition score per serving (baked): 154 calories, 2g fat, 31g carbs, 5g protein

Recipe provided by

Inspired RD

Serves: 4

Ingredients:
4 chicken cutlets (4 ounces each), pounded thin
Salt
1/2 cup plus 1 1/2 tablespoons whole-wheat flour
1/2 cup egg substitute
Nonstick olive-oil cooking spray
2 packages (8 ounces each) sliced button mushrooms
4 garlic cloves, minced
1/2 cup dry Marsala wine
1 cup low-fat, low-sodium chicken broth
1/3 cup Greek yogurt
Freshly ground black pepper

Directions:
1. Heat two 12-inch nonstick skillets over medium-low heat. While the pans are heating, season chicken with salt. Put half cup flour in a shallow dish and egg substitute in a separate shallow dish. Dredge chicken in flour then in egg substitute to coat completely. When pans are hot, spray both generously with olive-oil spray. Add 2 cutlets to each pan. Cook until golden brown on each side, about 4 minutes total. Transfer cutlets to a serving platter and cover lightly with foil to keep warm.
2. Wipe the pans out with paper towels. Raise the heat to high and return the pans to the stove. Spray both pans with olive-oil spray. When the pans are hot, add 1 package mushrooms to each pan. Cook without stirring for 3 minutes to allow mushrooms to brown. Combine mushrooms in one pan, add garlic, and season with salt to taste. Reduce the heat to medium and cook for another minute, or until garlic is fragrant. Stir remaining 1 1/2 tablespoons flour into mushrooms. Stir in wine and chicken broth, and bring to a simmer, cooking until it has the consistency of gravy, about 3 minutes. Remove the pan from the heat. Stir in yogurt and season with salt and pepper to taste. Spoon mushroom mixture over chicken.

Nutrition score per serving: 365 calories, 6g fat, 18g carbs, 51g protein

Serves: 4

Ingredients:
1 cup cooked quinoa
1/2 cup hummus, plus more for garnish
1/2 cup minced red pepper
2 celery stalks, minced
2 scallions, chopped
Salt and pepper to taste
1/2 tablespoon olive oil
Tomato slices

Directions:
1. In a medium bowl, combine quinoa, hummus, red pepper, celery, and scallions. Season with salt and pepper.
2. Heat a non-stick pan over medium-high heat and add olive oil once heated. Form quinoa mixture into palm-sized patties and brown in pan, working in batches, about 3 to 4 minutes per side. Be careful not to overcrowd the pan.
3. Serve with additional hummus and tomato slices.

Nutrition score per serving (2 cakes): 333 calories, 13.5g fat, 43g carbs, 11g protein

Recipe provided by

The Lemon Bowl

Serves: 2

Ingredients:
1/2 yellow onion, chopped
1/4 cup uncooked steel cut Irish oats
1 cup boiling water
1 large zucchini, chopped
1 cup finely chopped cauliflower florets
8 ounces cooked salmon
Dried dill to taste
Salt to taste

Directions:
Spray a large saucepan with cooking spray and cook onion and oats for about 2 minutes on medium heat, stirring repeatedly. Add boiling water, zucchini, and cauliflower, and simmer for about 15 minutes, until mixture has thickened a bit and oats are chewy and no longer hard. Remove from heat and let stand for 2 minutes to thicken. Stir in salmon, dill, and salt and serve.

Nutrition score per serving: 302 calories, 15g fat, 14g carbs, 29g protein

Recipe provided by

Peanut Butter Fingers

Serves: 4

Ingredients:

1/2 cup barley or barley spelt mixture

1 1/2 cups water Pinch of salt

2 cooked skinless, boneless chicken breasts, shredded

3 mini cucumbers, diced

2 tomatoes, seeded and diced

5 sundried tomatoes, rehydrated and finely minced

3 tablespoons reduced-fat feta cheese, crumbled

1/2 teaspoon sumac

1 tablespoon lemon zest

Juice of 1/2 lemon

2 tablespoons olive oil

1/2 teaspoon red pepper flakes

3 tablespoons sunflower seeds

2 tablespoons mint, chiffonade

Salt to taste

Directions:

Put the barley spelt mixture, water, and a pinch of salt in a small saucepot. Bring to a boil and then reduce heat to medium low and simmer for 15 minutes until the water has absorbed. Remove from the heat and cool. In a large bowl, mix together the cooled grains, chicken, cucumbers, tomatoes, sundried tomatoes, feta, sumac, zest, lemon juice, oil, red pepper flakes, sunflower seeds, mint, and a pinch of salt to taste.

Nutrition score per serving:

259 calories, 10.5g fat, 18g carbs, 23g protein

Recipe provided by Abbey Sharp, R.D., of AbbeysKitchen.com

Serves: 1

Ingredients:
1 ciabatta roll (or focaccia), halved
1/2 tablespoon fig preserve
2 slices prosciutto
1 thin slice manchego cheese
2 cups spinach

Directions:
1. Preheat the oven to 350 degrees. Slather top half of ciabatta with fig preserve. Layer prosciutto and cheese on bottom half of bread.
2. In a pan or skillet, saute spinach over medium-high heat until leaves are wilted, about 2 minutes. Spoon spinach on top of cheese and cover with other half of ciabatta, pressing down firmly. Place sandwich on a baking sheet and stick it in the oven for about 2 to 3 minutes. Remove from the oven, slice in half, and eat immediately.

Nutrition score per serving: 379 calories, 14g fat, 45g carbs, 23g protein

Recipe provided by

Just Putzing Around the Kitchen

Serves: 6

Ingredients:
1 to 2 large onions, sliced
4 large garlic cloves, finely chopped
1/2 cup olive oil
1 green pepper, peeled and slivered
1 red pepper, peeled and slivered
1 large eggplant, diced
4 to 5 small zucchini, cut into 1/4-inch slices
8 to 10 very ripe tomatoes, peeled, seeded, and chopped
1 tablespoon shredded fresh basil (or 1 teaspoon dried)
1 1/2 teaspoons salt
Freshly ground black pepper

Directions:
Saute onions and garlic in oil in a deep saucepan with a heavy bottom. When onions are just translucent, add peppers, eggplant, and zucchini, and mix together well. Reduce the heat, cover the pan tightly, and simmer for 10 minutes, shaking the pan or tossing vegetables two or three times so they cook evenly. Add tomatoes and seasonings and continue simmering for another 10 or 12 minutes. Uncover the pan and allow mixture to cook down and liquid to reduce, stirring frequently. Vegetables should be somewhat intact, well mixed and blended but not mushy and liquid. Taste and correct seasoning.

Nutrition score per serving: 228 calories, 19g fat, 16g carbs, 3g protein

Serves: 6 to 8

Ingredients:
1 egg
1/4 cup mayo
Juice of 1/2 lemon
1 tablespoon Worcestershire sauce
1/2 tablespoon fresh thyme leaves
1/2 tablespoon Old Bay Seasoning
1 tablespoon Dijon mustard
1 pound jumbo lump crab meat
1/4 cup panko breadcrumbs

Directions:
1. In a non-reactive bowl, whisk together egg, mayo, lemon juice, Worcestershire, thyme, Old Bay, and mustard. In a separate bowl, gently pick through crab to remove any shells, being careful not to shred the crab. Pour whisked mixture over crab and gently toss crab with your hands, allowing it to fall between your fingers. Sprinkle in panko and gently toss again. Cover the bowl and refrigerate for 30 minutes to allow panko to soak up any liquid.
2. Scoop crab mixture into a small mold ring and spread evenly to form a cake. Gently press out any excess liquid and place in a pan that has been lined with plastic wrap. Repeat with remaining mixture and refrigerate until ready to cook.
3. Preheat the oven to 500 degrees. Spray a pie tin with nonstick cooking spray and place crab cakes in the tin. Bake for 8 to 10 minutes, until hot all the way through. Remove cakes from the pie tin using a fish spatula to plate.

Nutrition score per serving: 215 calories, 8g fat, 8g carbs, 25g protein

Recipe provided by executive chef Taylor Boudreaux of

Napa Valley Grille

Serves: 6

Ingredients:
6 tablespoons extra-virgin olive oil
2 cloves garlic, thinly sliced
1 pound plum tomatoes, cored and chopped into 1/4-inch cubes, juices reserved
1/2 cup green olives, pitted
1 package gnocchi
4 ounces smoked fresh mozzarella, cut into 1/4-inch cubes
2 tablespoons fresh marjoram leaves
Salt and freshly ground black pepper

Directions:
1. Bring 6 quarts water to a boil in a large pot, and add 2 tablespoons salt.
2. In a 10- to 12-inch saute pan, heat oil over medium-high heat until smoking. Add garlic and cook until light golden brown, about 30 seconds. Add tomatoes and their juices and cook until softened, about 2 minutes. Add olives and remove from the heat.
3. Drop gnocchi into boiling water and cook until they float to the surface, about 3 minutes. Drain. Carefully add gnocchi to the pan with tomato mixture. Return to the heat and toss gently until bubbling. Add mozzarella and marjoram and season with salt and pepper. Transfer to a warmed serving dish, and serve immediately.

Nutrition score per serving: 157 calories, 15g fat, 3g carbs, 4g protein

Serves: 4

1/4 cup ground buckwheat (buckwheat flour)
2 tablespoons sweet paprika powder
1 teaspoon turmeric powder
1 teaspoon coriander powder
1 teaspoon cumin powder
1/2 teaspoon cinnamon powder
Salt and pepper to taste
4 chicken thighs or breasts
Ghee, butter, or coconut oil
1 red chili, finely chopped
1 small handful almonds, soaked, dried, and chopped

Directions:
1. Mix ground buckwheat, paprika, turmeric, coriander, cumin, cinnamon, salt, and pepper together. Coat chicken in mix.
2. Heat a pan with ghee, butter, or coconut oil over medium-low heat. Cook chicken through on both sides of each piece. Serve topped with chili and almonds, and season with salt and pepper to taste.

Nutrition score per serving: 379 calories, 18g fat, 9g carbs, 45g protein

Recipe provided by

Health Food Lover

Serves: 4

Ingredients:
5 (4-inch) lemongrass stalks, white bulb only, root end trimmed, outer layers peeled off, and stalk bruised with the back of a knife, thinly sliced
1 tightly packed cup fresh cilantro leaves
1/2 tightly packed cup fresh mint leaves, plus 2 tablespoons chopped for garnish
1/4 cup water
2 garlic cloves, peeled
2 jalapeños, halved, seeded, and roughly chopped
1 tablespoon paprika
1 teaspoon salt
1/4 cup extra-virgin olive oil
2 tablespoons sherry vinegar
4 (6-ounce) skinless red snapper fillets, 3/4- to 1-inch thick

Directions:
1. Place lemongrass, all but 2 tablespoons cilantro, mint, water, garlic, jalapeno, paprika, and salt in a food processor or blender and process until smooth. Add oil and vinegar and process until smooth. Place fish in a large baking dish, cover with mojo, and turn to coat. Cover with plastic wrap and refrigerate for up to an hour.
2. Preheat the oven to 350 degrees. Place four 16-inch long pieces of parchment paper on your work surface with the short side facing you. Crease each down the middle horizontally. Place a fillet in the center of the bottom half of the rectangle. Pour about 1/4 cup mojo on top and sprinkle with 1/2 tablespoon remaining cilantro. Fold the parchment over so that the top and bottom edges meet. Tightly crimp from one end around to the other and fold the edges of parchment to seal the package. Repeat with remaining fillets. Place packets on a rimmed baking sheet and bake for 9 to 10 minutes for 3/4-inch thick fillets or up to 12 minutes for 1-inch thick fillets.
3. Place fish packets on a large serving dish and open tableside. Serve with juices from the packets and sprinkled with mint leaves.

Nutrition score per serving: 375 calories, 17.5g fat, 2.5g carbs, 50g protein

Recipe provided by TV personality and cookbook author

Ingrid Hoffmann

Serves: 4

Ingredients:
Cornmeal
1/2 pound mixed wild mushrooms, such as morels, chanterelles, and porcini, washed well and dried, stems removed, sliced 1/4-inch thick
2 tablespoons olive oil, plus extra for brushing
Salt and freshly ground pepper
2 packed cups arugula leaves
1 1/2 teaspoons fresh lemon juice
Pizza dough (for a 14-inch pizza )
1 cup coarsely grated Gruyere cheese

Directions:
1. Preheat the oven to 500 degrees and sprinkle a 14-inch pizza pan with cornmeal.
2. In a medium-size ovenproof pan, combine mushrooms and 1 tablespoon oil. Season with salt and pepper and shake the pan vigorously to coat mushrooms. Roast for 10 minutes, until mushrooms have softened and are beginning to develop a caramel color around the edges. Remove from the oven.
3. In a small bowl mix together arugula, lemon juice, and remaining 1 tablespoon olive oil. Add salt and pepper to taste. Set aside.
4. Prepare pizza dough and brush rim with olive oil. Distribute cheese and then mushrooms over dough, leaving about a 2-inch rim. Bake pizza on prepared pan for 8 to 10 minutes, until edges of crust are a deep golden brown and cheese is bubbling. Remove from the oven and let sit for 5 minutes. To serve, slice into wedges and top each serving with a handful of arugula salad.

Nutrition score per serving: 185 calories, 15g fat, 4.5 g carbs, 7.5g protein

Serves: 18

Ingredients:
1/2 cup all-purpose flour
1/4 cup unsweetened cocoa powder
1 teaspoon baking powder
1/8 teaspoon salt
4 tablespoons unsalted butter
2/3 packed cup light brown sugar
1 large egg
4 ounces semisweet chocolate, melted and cooled
1 tablespoon milk
1 teaspoon peppermint extract
1/2 cup powdered sugar
3 tablespoons semisweet chocolate chunks

Directions:
1. Combine flour, cocoa powder, baking powder, and salt in a medium bowl and set aside. With an electric mixer, whisk together butter and brown sugar. Beat in egg until well blended, then mix in cooled chocolate. With mixer on low, gradually add dry ingredients. Beat in milk and peppermint extract until just combined. Remove dough from mixing bowl and flatten onto aluminum foil or plastic wrap. Cover and freeze until firm, roughly 45 minutes.
2. Meanwhile preheat the oven to 350 degrees, line a baking sheet with parchment paper, and pour powdered sugar into a bowl. Remove chilled dough from freezer and peel back the aluminum foil. Top generously with semisweet chocolate chunks and shape into 1- to 2-inch balls. Roll balls in powdered sugar until completely covered, rolling several times if necessary.
3. Place balls on prepared baking sheet roughly two inches apart. Bake until cookies have spread and coating is cracked, about 12 to 14 minutes. Cookies should still be soft to the touch when you pull them out of the oven. Cool on a wire rack.

Nutrition score per serving: 119 calories, 5g fat, 19g carbs, 1g protein

Recipe provided by

Eating Bender