Introduction
Are you trying to watch your calorie intake but still want to enjoy delicious and satisfying meals? Look no further! In this article, we have gathered a collection of mouth-watering recipes that are all under 400 calories. These meals are not only low in calories but also packed with flavor and nutrition. So, let's dive in and discover some tasty options that won't compromise your health goals!
1. Grilled Chicken Salad
Ingredients:
- 4 oz boneless, skinless chicken breast
- 2 cups mixed greens
- 1/2 cup cherry tomatoes, halved
- 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 the 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, or 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 mixed greens, cherry tomatoes, cucumber, and red onion.
6. In a small bowl, whisk together the olive oil and balsamic vinegar. Season with salt and pepper.
7. Drizzle the dressing over the salad and toss to combine.
8. Top the salad with the grilled chicken strips.
Nutrition:
This grilled chicken salad contains approximately 320 calories, 20g of protein, 14g of fat, and 20g of carbohydrates.
2. Zucchini Noodles with Shrimp
Ingredients:
- 1 medium zucchini
- 8 oz peeled and deveined shrimp
- 2 cloves of garlic, minced
- 1 tablespoon olive oil
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
1. Spiralize the zucchini into noodles using a spiralizer or julienne peeler.
2. Heat the olive oil in a large skillet over medium heat.
3. Add the minced garlic and red pepper flakes to the skillet and sauté for 1 minute.
4. Add the shrimp to the skillet and cook for 2-3 minutes on each side, or until pink and cooked through.
5. Season the shrimp with salt and pepper.
6. Push the shrimp to one side of the skillet and add the zucchini noodles to the other side.
7. Sauté the zucchini noodles for 2-3 minutes, or until tender.
8. Toss the noodles with the shrimp and garlic.
9. Garnish with fresh parsley before serving.
Nutrition:
This zucchini noodles with shrimp dish contains approximately 290 calories, 30g of protein, 10g of fat, and 20g of carbohydrates.
3. Quinoa Stuffed Bell Peppers
Ingredients:
- 2 bell peppers
- 1/2 cup cooked quinoa
- 1/2 cup black beans, rinsed and drained
- 1/4 cup corn kernels
- 1/4 cup diced tomatoes
- 1/4 cup shredded cheddar cheese
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the bell peppers in half lengthwise and remove the seeds and membranes.
3. In a bowl, combine the cooked quinoa, black beans, corn kernels, diced tomatoes, cheddar cheese, cumin, paprika, salt, and pepper.
4. Spoon the quinoa mixture into each bell pepper half.
5. Place the stuffed bell peppers on a baking sheet and bake for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.
6. Remove from the oven and let cool slightly before serving.
Nutrition:
This quinoa stuffed bell peppers recipe contains approximately 350 calories, 15g of protein, 10g of fat, and 45g of carbohydrates.
4. Baked Salmon with Asparagus
Ingredients:
- 4 oz salmon fillet
- 8 spears of asparagus
- 1 tablespoon olive oil
- 1 clove of garlic, minced
- 1/2 teaspoon lemon zest
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Arrange the asparagus spears around the salmon.
4. In a small bowl, combine the olive oil, minced garlic, lemon zest, salt, and pepper.
5. Drizzle the olive oil mixture over the salmon and asparagus.
6. Bake for 12-15 minutes, or until the salmon is cooked through and the asparagus is tender.
7. Remove from the oven and let rest for a few minutes before serving.
Nutrition:
This baked salmon with asparagus dish contains approximately 370 calories, 30g of protein, 20g of fat, and 10g of carbohydrates.
5. Veggie Stir-Fry
Ingredients:
- 1 cup broccoli florets
- 1/2 cup sliced carrots
- 1/2 cup sliced bell peppers
- 1/4 cup sliced mushrooms
- 1/4 cup snap peas
- 2 cloves of garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- Salt and pepper to taste
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic to the skillet and sauté for 1 minute.
3. Add the broccoli florets, sliced carrots, bell peppers, mushrooms, and snap peas to the skillet.
4. Stir-fry the vegetables for 4-5 minutes, or until they are crisp-tender.
5. In a small bowl, whisk together the soy sauce, salt, and pepper.
6. Pour the sauce over the vegetables and toss to coat.
7. Cook for an additional 1-2 minutes.
8. Remove from the heat and serve hot.
Nutrition:
This veggie stir-fry contains approximately 250 calories, 8g of protein, 10g of fat, and 30g of carbohydrates.
Conclusion
With these delicious meals under 400 calories, you can enjoy a wide variety of flavors while still maintaining a healthy lifestyle. From salads to stir-fries, there are plenty of options to satisfy your taste buds without compromising your health goals. So, start exploring these recipes and discover new ways to enjoy flavorful meals while keeping your calorie intake in check. Bon appétit!
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