Recipe: A Well-Balanced Meal for Only 500 Calories
Almond-Crusted Chicken Fingers – 4 servings. Cook time 20 minutes
- Canola oil cooking spray
- ½ cup sliced almonds
- ¼ cup whole-wheat flour
- 1 ½ tsp. paprika
- ½ tsp. garlic powder
- ½ tsp. dry mustard
- ¼ tsp. salt
- 1/8 tsp. freshly ground pepper
- 1 ½ tsp. extra-virgin olive oil
- 4 egg whites
- 1 pound chicken tenders
- Preheat oven to 475 degrees. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
- Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish<
- Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
- Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20-25 minutes.
Per serving: FAT 4g; CHOLESTEROL 49mg; CARBOHYDRATE 4g; PROTEIN 21g; FIBER 1g; SODIUM 214mg; CALORIES 147
Rosemary-Roasted Sweet Potatoes – 12 servings. Cook time 30 minutes
- 3 sweet potatoes (2lbs.), peeled, cut lengthwise into ¼” inch spears
- 2 tbsp. macadamia nut (or canola) oil<
- 1 tbsp. chopped fresh rosemary
- ½ tsp. ground cumin
- 1 tsp. salt
- 1/8 tsp. cayenne
- Heat oven to 425 degrees. Place oven racks in upper third and lower third of oven. Lightly oil 2 rimmed baking sheets.
- Combine potato spears, oil, rosemary, cumin, salt, and cayenne in a large bowl; toss well to coat. Arrange potatoes in a single layer on baking sheets.
- Roast potatoes, rotating pans and tossing potatoes every 10 minutes until lightly golden and tender, about 30 minutes.
Per serving: NET CARBS 13g; CARBOHYDRATES 16g; FIBER 3g; PROTEIN 2g; FAT 2.5g; CALORIES 90Broccolini with Shallot-Lemon Butter – 6 servings. Cook time 10 minutes
- 3 bunches broccolini (1 ½ lbs.), trimmed.
- 4 tbsp. (1/2 stick) unsalted butter
- 1 small shallot, finely chopped (2 tbsp.)
- 1 tbsp. fresh lemon juice
- Salt and pepper
- Bring a large pot of salted water to a boil. Add broccolini; cook until bright green and crisp-tender, about 3 minutes. Drain, rinse under cold water, and drain again.
- Melt butter in a large skillet over medium-high heat. Add shallot; cook until shallot is lightly golden and butter begins to brown, 2 to 3 minutes. Add lemon juice, cook 10 seconds. Add broccolini; cook and toss until hot, 1 to 2 minutes. Season with sat and pepper to taste.
Per serving: NET CARBS 6g; CARBOHYDRATES 7.5g; FIBER 1.5g; PROTEIN 3.5g; FAT 7.5g; CALORIES 109
Chocolate Soufflé with Raspberry Sauce – 8 servings. Cook time 17 minutes
- 1 cup powdered sugar
- 1 ½ cup powdered unsweetened cocoa
- 2 tbsp. flour
- ½ cup 2% milk
- ½ cup cold water
- 4 egg whites, at room temperature
- 1/8 tsp. plus 1 tsp. sugar
- 3 egg yolks, at room temperature
- ½ tsp. almond extract
- Cooking spray
- Raspberry Sauce
- 1 pink fresh raspberries
- 2 tbsp. sugar
- ½ tsp. fresh lemon juice
- Preheat oven to 350 degrees. Sift the powdered sugar, cocoa, and flour into a double boiler (or use the bowl-and-saucepan method). Add the milk and cold water to the pan and whisk until creamy. Continue to gently whisk the mixture with out stopping for about 8 to 10 minutes or until it begins to thicken. Remove the pan from the heat and set aside.
- In a mixer, beat the egg whites and cream of tartar until peaks begin to form. Add the sugar slowly and continue to beat until stiff peaks form
- Blend the egg yolks and almond extract into the chocolate mixture.
- Fold in half the egg-white mixture, and then fold in the rest. Spoon the batter into eight 10-ounces ramekins (soufflé dishes) spritzed with cooking spray, leaving about a ½ inch space from the top. (You can refrigerate it for up to 24 hours before baking.)
- Place the ramekins on a baking sheet and bake for 17 minutes or until the soufflés are puffy but still jiggle a little in the center.
- Meanwhile, blend the raspberries in a food processor. Stir in the sugar and lemon juice. Spoon the raspberry sauce over each soufflé and serve.
(1 soufflé, 1 tsp sauce): CARBS 27g; FAT 3g; SATURATED FAT 1g; PROTEIN 5g; FIBER 4g; CALCIUM 41mg; IRON 1mg; SODIUM 43mg, CALROIES 196