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3-Ingredient Meals Under 400 Calories

Tuna Salad

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Tuna + arugula + lemon

Flake 4 ounces jarred, olive oil-packed tuna and combine with 3 cups baby arugula. Season well with salt and pepper and top with the juice of half a lemon. 245 calories

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Flatbread Pizza

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Tortilla + tomatoes + mozzarella

Preheat oven to 450 degrees. Place a whole-wheat tortilla on a baking sheet and top with 1/4 cup crushed tomatoes with basil and 1/4 cup shredded part-skim mozzarella. Bake until bubbling, about 8 to 10 minutes. 270 calories

Honey Mustard Glazed Salmon

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Salmon + honey + mustard

Preheat oven to 400 degrees. In a small bowl, mix 1 tablespoon honey, 1 tablespoon Dijon mustard, and 1 teaspoon canola oil. Place 1 4-ounce salmon steak on a foil-lined baking dish and brush with honey-mustard glaze. Bake until salmon is cooked through, about 8 minutes. 280 calories

Greek Portobello

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Portobello mushroom + zucchini + feta cheese

Preheat oven to 450 degrees. Brush 1 portobello cap with 1 teaspoon olive oil. Shred 1 small zucchini and toss with 2 ounces (about 1/3 cup) crumbled feta. Place mixture inside mushroom and bake until mushroom is cooked through, about 15 minutes. 228 calories

Black Bean Tacos

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Salsa + black beans + corn tortillas

In a small saucepan over medium heat, combine 1/3 cup jarred salsa and 3/4 cup rinsed and drained canned black beans. Cook until warmed through, about 5 minutes. Divide mixture evenly among 3 six-inch corn tortillas. 352 calories

Chicken Caprese

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Chicken + tomatoes + mozzarella

In a mixing bowl, combine 1 cup cubed cooked chicken breast with 1 1/2 cups grape tomatoes and 1 1/2 ounces cubed fresh mozzarella. 399 calories

Steak with Southwestern Relish

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Steak + corn + roasted red pepper

In a skillet over high heat, cook 1 lean 4-ounce steak until brown on each side and cooked through, about 8 minutes total. Warm 1/4 cup fresh or frozen corn kernels in the microwave for about 1 minute and mince 1 roasted red pepper. Mix corn and pepper, and spoon over steak. 300 calories

Avocado Tartine

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Bread + avocado + fish sauce

Toast 1 slice whole-grain bread. Meanwhile, mash 1/2 avocado with 1/8 teaspoon fish sauce. Spread avocado mixture on toast. 232 calories

Quickie Crab Cakes

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Crab + mayo + panko breadcrumbs

Preheat oven to 450 degrees. In a mixing bowl, combine 1 cup crab meat with 3 tablespoons low-fat mayo. Mix to blend evenly, and form into 2 equal cakes. Roll cakes in a bowl filled with 1/4 cup panko. Place on a foil-lined baking sheet and mist with olive oil cooking spray. Bake until heated through and brown, about 10 minutes. 274 calories

Fast Fattoush

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Pita + hummus + romaine

Preheat oven to 450 degrees. Slice 1 6 1/2-inch whole-wheat pita into 8 wedges and brush with 1 teaspoon olive oil. Arrange on a baking sheet and bake until crisp, about 10 minutes. In a large salad bowl, combine 1/4 cup hummus with 2 tablespoons water. Whisk to blend to salad-dressing consistency. Add 3 cups chopped romaine and pita crisps and toss. 336 calories

Green Pea Soup

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Shallot + peas + Greek yogurt

In a medium sauté pan, melt 1 tablespoon butter and add 1 chopped shallot. Cook about 8 minutes until softened. Add 1 cup frozen peas and 2 cups water, and season with salt. Bring to a simmer and cook until peas are tender, about 15 minutes. Puree with an immersion blender (or in a standing blender) and top with 2 tablespoons low-fat Greek yogurt. 276 calories


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