1. Grilled Chicken Salad
Ingredients:
- 1 boneless, skinless chicken breast
- 2 cups mixed salad greens
- 1/2 cup cherry tomatoes
- 1/4 cup sliced cucumber
- 1/4 cup sliced red onion
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. Season the chicken breast with salt and pepper.
3. Grill the chicken for about 6-8 minutes per side, until cooked through.
4. Let the chicken rest for a few minutes, then slice it into thin strips.
5. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion.
6. Drizzle the olive oil and balsamic vinegar over the salad and toss to combine.
7. Top the salad with the sliced grilled chicken.
8. Season with additional salt and pepper if desired.
Nutrition:
Calories: 250
Protein: 26g
Fat: 10g
Carbohydrates: 12g
Fiber: 3g
2. Vegetable Stir-Fry
Ingredients:
- 1 cup broccoli florets
- 1 cup sliced bell peppers
- 1/2 cup sliced carrots
- 1/2 cup sliced mushrooms
- 1/2 cup snap peas
- 2 cloves garlic, minced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 1/4 teaspoon red pepper flakes
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium heat.
2. Add the garlic and sauté for 1 minute.
3. Add the broccoli, bell peppers, carrots, mushrooms, and snap peas to the skillet.
4. Stir-fry the vegetables for about 5-7 minutes, until crisp-tender.
5. In a small bowl, whisk together the soy sauce, honey, and red pepper flakes.
6. Pour the sauce over the vegetables and stir to coat evenly.
7. Cook for an additional 2 minutes, until the sauce thickens slightly.
Nutrition:
Calories: 150
Protein: 5g
Fat: 5g
Carbohydrates: 25g
Fiber: 6g
3. Baked Salmon with Asparagus
Ingredients:
- 1 salmon fillet
- 1 bunch asparagus, trimmed
- 1 tablespoon olive oil
- 1 lemon, sliced
- Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place the salmon fillet in the center of a baking dish.
3. Arrange the asparagus around the salmon.
4. Drizzle the olive oil over the salmon and asparagus.
5. Season with salt and pepper.
6. Place the lemon slices on top of the salmon.
7. Bake for 12-15 minutes, until the salmon is cooked through and the asparagus is tender.
Nutrition:
Calories: 300
Protein: 30g
Fat: 15g
Carbohydrates: 10g
Fiber: 4g
4. Greek Yogurt Parfait
Ingredients:
- 1 cup plain Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup granola
- 1 tablespoon honey
Instructions:
1. In a glass or bowl, layer the Greek yogurt, mixed berries, and granola.
2. Drizzle with honey.
3. Repeat the layers if desired.
Nutrition:
Calories: 200
Protein: 20g
Fat: 5g
Carbohydrates: 25g
Fiber: 4g
5. Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1/2 cup chopped cucumber
- 1/2 cup halved cherry tomatoes
- 1/4 cup diced red onion
- 1/4 cup chopped fresh parsley
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, cucumber, cherry tomatoes, red onion, and parsley.
2. In a small bowl, whisk together the lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Serve chilled or at room temperature.
Nutrition:
Calories: 180
Protein: 6g
Fat: 5g
Carbohydrates: 30g
Fiber: 4g
6. Egg White Omelette
Ingredients:
- 4 egg whites
- 1/4 cup chopped spinach
- 1/4 cup diced bell peppers
- 1/4 cup diced tomatoes
- 1/4 cup diced onions
- Salt and pepper to taste
Instructions:
1. In a bowl, whisk together the egg whites, salt, and pepper.
2. Heat a non-stick skillet over medium heat.
3. Pour the egg whites into the skillet and let them cook for a minute or two.
4. Sprinkle the spinach, bell peppers, tomatoes, and onions over half of the omelette.
5. Fold the other half of the omelette over the filling.
6. Cook for another minute or two, until the omelette is cooked through.
Nutrition:
Calories: 120
Protein: 20g
Fat: 0g
Carbohydrates: 4g
Fiber: 1g
7. Zucchini Noodles with Marinara Sauce
Ingredients:
- 2 medium zucchinis
- 1 cup marinara sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
1. Use a spiralizer or a vegetable peeler to make zucchini noodles.
2. Heat the olive oil in a skillet over medium heat.
3. Add the garlic and sauté for 1 minute.
4. Add the zucchini noodles to the skillet and cook for 2-3 minutes, until tender.
5. Pour the marinara sauce over the noodles and heat until warmed through.
6. Season with salt and pepper.
Nutrition:
Calories: 120
Protein: 4g
Fat: 5g
Carbohydrates: 15g
Fiber: 4g
8. Turkey Lettuce Wraps
Ingredients:
- 1/2 pound ground turkey
- 1/4 cup diced bell peppers
- 1/4 cup diced water chestnuts
- 2 tablespoons low-sodium soy sauce
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