Yum Out: Healthy and Tasty Recipes

14th Apr 2013 / By Guest Contributor

We’re all ready for fun in the sun, and most of us want to look our best while doing it. It’s the perfect time to focus on health, physical activity and diet. You don’t want to sacrifice delicious meals to look and feel your best. Check out this compilation of delicious recipes, from the web, all under 500 calories. Read more to find your new favorite breakfast, lunch or dinner recipes!
Yum Out-Healthy and Tasty Recipes

Breakfast Taco:
2 corn tortillas
1 tablespoon salsa
2 tablespoons shredded reduced-fat Cheddar cheese
1/2 cup liquid egg substitute, such as Egg Beaters

Top tortillas with salsa and cheese. Heat in the microwave until the cheese is melted, about 30 seconds.
Meanwhile coat a small nonstick skillet with cooking spray. Heat over medium heat, add egg substitute and cook, stirring, until the eggs are cooked through, about 90 seconds. Divide the scrambled egg between the tacos. Find this healthy recipe here.
Blueberry Oatmeal:
½ cup Oatmeal
1 cup water or milk
½ cup blue berries
1 banana sliced
tsp cinnamon
tsp honey
tbsp flax seed.

Mix the water or milk with the oatmeal. Heat oatmeal in microwave for 1 minute and 30 seconds. Stir in all ingredients and enjoy your blueberry oatmeal. See the recipe here.
Grapefruit Walnut Feta Salad:
1 small red grapefruit
2 tablespoons extra-virgin olive oil
1/2 teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon black pepper
4 cups torn butter lettuce
4 tablespoons crumbled feta cheese
4 tablespoons toasted walnuts

Peel and section grapefruit over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 3 tablespoons juice. Discard membranes.
Combine juice, olive oil, sugar, salt, and pepper, stirring with a whisk. Divide lettuce evenly among 4 plates; sprinkle 1 tablespoon crumbled feta cheese and 1 tablespoon toasted walnuts over each salad. Divide grapefruit sections evenly among salads, and drizzle with vinaigrette. Check out the recipe here.
Portobello Mushroom Sandwich:
4 (4-inch) portobello mushroom caps
2 tablespoons extra-virgin olive oil, divided
2 garlic cloves, minced and divided
2 (1/2-inch-thick) slices red onion
1/4 teaspoon kosher salt, divided
8 (1.25-ounce) slices ciabatta bread
1/2 cup bottled roasted red bell peppers, rinsed and drained
1 tablespoon dry-roasted almonds, coarsely chopped
1 teaspoon red wine vinegar
2 ounces goat cheese, crumbled (about 1/2 cup)
1 cup fresh spinach
12 basil leaves

Preheat broiler to high.
Heat a grill pan over medium-high heat. Remove gills from mushrooms using a spoon; discard gills. Combine 1 1/2 tablespoons oil and half of garlic; brush over mushrooms and onion slices. Place mushrooms and onion slices in pan, and cook for 5 minutes on each side or until tender. Remove from heat. Sprinkle mushrooms with 1/8 teaspoon salt. Separate onion slices into rings.
Place bread slices on a baking sheet, and broil for 1 minute on each side or until toasted.
Place remaining 1 1/2 teaspoons oil, remaining garlic, remaining 1/8 teaspoon salt, bell peppers, almonds, and vinegar in a food processor, and process until smooth. Spread red pepper sauce evenly over 1 side of each bread slice; top 4 bread slices evenly with cheese, 1 mushroom, onion rings, spinach, and basil. Top with remaining 4 bread slices, sauce side down. Find this healthy recipe here.
Chicken Rollatini Stuffed with Zucchini:
1 tsp olive oil
4 cloves garlic, chopped
1 1/2 cups (1 medium) zucchini, shredded
1/4 cup + 2 tbsp Romano cheese (or Parmesan)
3 oz part skim shredded mozzarella
salt and pepper to taste
8 thin chicken cutlets, 3 oz each
1/2 cup Italian seasoned breadcrumbs
1 lemon, juice of
1 tbsp olive oil
salt and fresh pepper
olive oil non-stick spray
Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.
In a large skillet, heat oil on medium-high heat. When hot saute the garlic 1 minute, or until golden. Add zucchini, 1/4 cup Romano cheese, salt and pepper and saute about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine.
Lay chicken cutlets down on a working surface and spread 3 tbsp of zucchini-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.
Combine breadcrumbs and remaining 2 tbsp of Romano cheese in one bowl; in a second bowl combine olive oil, lemon juice, and pepper.
Dip chicken in lemon-oil mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith oil spray.
Bake 25 – 30 minutes. Serve immediately. Serving size is listed as one, but if you are having this as a low carb meal with a salad, I suggest you have two. See the recipe here.
Turkey Burger Cranberry Chutney:
1/3 cup prepared cranberry chutney
1/3 cup finely chopped peeled peaches
1 tablespoon finely chopped green onions
1 pound ground turkey breast
1 large egg white
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
4 lettuce leaves
4 (2.8-ounce) gluten-free hamburger buns, toasted
Combine first 3 ingredients in a small bowl, stirring well to blend. Set aside.
Combine turkey and next 3 ingredients. Divide turkey mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add patties; cook 3 to 4 minutes on each side or until a thermometer registers 165°.
Place 1 lettuce leaf on bottom half of each bun; top each with 1 patty and 2 tablespoons cranberry mixture. Top each with 1 bun top. Check out the Recipe here.


What are some of your favorite under 500 Calorie Recipes?



-Gary B.


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