400-calorie meals – Low Fat & Easy
Robin Vitetta-Miller
Diet strateqy: If you’re following an 1,800-calorie-a-day weight-loss plan, these satisfying lunches and dinners will help you meet your goal daily.
Believe it or not, a 400-calorie meal can be supersatisfying. Each recipe here comprises protein, complex carbs and vegetables (i.e., lots of fiber) — a hearty nutrient combo that fills you up and prevents you from bingeing later in the day. In fact, if you eat one lunch and one dinner on the same day from the menus we’ve provided, you’ll be getting 17 grams of fiber in just two meals: That’s more than half of your recommended fiber allotment for the day (20-35 grams) … in just 800 calories!
Remember, if you are trying to lose weight, eat three meals and two to three snacks daily, and do not go below 1,800 calories: You may slow your metabolism and won’t have the energy (physical or mental) you’ll need to exercise at least 30-45 minutes every day — which, as you know, is essential for shedding pounds and maintaining your good health.
LUNCH #1
Eggplant, Roasted Red Peppers and Mozzarella Sandwich
Serves 4
Prep time: 10 minutes
Cook time: 4-6 minutes
Note If desired, add 2 ounces of sliced turkey breast to each sandwich. (This will add 77 calories, 17 grams of protein, 0 carbs and 0.4 gram of fat.)
Olive-oil cooking spray
2 cups sliced baby eggplant
(1/8-inch-thick slices)
Salt and ground black pepper,
to taste
1 16-ounce whole-grain baguette,
halved lengthwise and cut into
4 equal pieces
1 cup fresh watercress leaves
2 teaspoons olive oil
2 roasted red peppers (from
water-packed jar), thinly sliced
8 ounces part-skim mozzarella
cheese, thinly sliced
Preheat broiler. Spray both sides of eggplant with cooking spray and season with salt and black pepper. Place eggplant slices on a baking sheet and broil 2-3 minutes per side, until golden brown. Place slices on half of baguette.
Toss watercress leaves with olive oil and place leaves on top of eggplant slices. Layer with roasted red peppers and mozzarella cheese. Top with second half of baguette.
Nutrition Score per serving (1 sandwich): 400 calories, 25% fat (11 g; 6 g saturated), 49% carbs (49 g), 26% protein (26 g), 12 g fiber, 689 mg calcium, 3 mg iron, 481 mg sodium.
DINNER #1
Salmon With Olive Relish, Asparagus and Herbed Brown Rice
Serves 4
Prep time: 10 minutes
Cook time: 10 minutes
Nonstick cooking spray
4 4-ounce salmon fillets
Salt and ground black pepper, to taste
2 teaspoons ground cumin
2 cups instant brown rice
2 tablespoons chopped fresh herbs
(one or more of rosemary, basil,
cilantro, tarragon and oregano)
16 large asparagus stalks
2 beefsteak tomatoes, diced
20 pitted Greek (kalamata) olives,
chopped
2 tablespoons chopped fresh basil
Preheat oven to 425[degrees] F. Coat a large baking sheet with cooking spray.
Salt and pepper both sides of salmon fillets. Rub cumin (1/2 teaspoon per fillet) into flesh-side of salmon. Place salmon skin-side down on prepared baking sheet. Roast 10 minutes, until fillets are fork-tender.
Meanwhile, combine brown rice and 2 1/4 cups water in a microwave-safe bowl with a lid. Cover and microwave on high for 5 minutes. Let stand 5 minutes. Add herbs, fluff with a fork, and season with salt and black pepper.
Place the asparagus in a microwave-safe dish with a lid. Cover and microwave on high for 3 minutes, until crisp-tender.
To make the relish, combine tomatoes, olives and basil in a medium bowl. Toss to combine, then season with salt and pepper. Serve the salmon with the relish spooned over top and the rice and asparagus on the side.
Nutrition Score per serving (1 salmon fillet, 1/4 cup relish, 1/4 cup rice mixture, 4 asparagus stalks): 402 calories, 29% fat (13 g; 1 g saturated), 41% carbs (41 g), 30% protein (30 g), 5 g fiber, 71 mg calcium, 2 mg iron, 325 mg sodium.
LUNCH #2
Crab Salad in Zucchini Bowls With Whole-Grain Rolls and Zesty Olive Oil Serves 4
Prep time: 15 minutes
Note If you can get it, fresh crabmeat is a tastier choice for this dish (vs. canned).
1/4 cup fat-free mayonnaise
1 tablespoon chopped fresh cilantro
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 pound fresh lump crabmeat
or 2 (6-ounce) cans, drained
1 green bell pepper, seeded
and diced
2 medium zucchini, halved
lengthwise and seeds removed
with a spoon
8 teaspoons olive oil
1/2 teaspoon crushed red
pepper flakes
4 4-ounce whole-grain rolls
In a medium bowl, combine mayonnaise, cilantro, curry powder, salt and black pepper. Add crabmeat and green pepper and mix gently to combine. Spoon mixture into carved-out zucchini halves.
In a small bowl, combine olive oil and red pepper flakes. Serve crab-stuffed zucchini with rolls and olive-oil mixture on the side as a dip for the bread, as in an Italian restaurant.
Nutrition Score per serving (1/2 cup crab mixture, 1/2 zucchini, 1 roll, 2 teaspoons olive oil): 404 calories, 23% fat (10 g; 1 g saturated), 49% carbs (49 g), 28% protein (28 g), 11 g fiber, 365 mg calcium, 4 mg iron, 903 mg sodium.
DINNER #2
Honey “Fried” Chicken With Red Potatoes and Broccoli
Serves 4
Prep time: 10 minutes
Cook time: 8-10 minutes
Note Save time by purchasing the chicken already butterflied (aka “Italian style”).
Olive-oil cooking spray
4 4-ounce skinless boneless
chicken breast halves
Salt and ground black pepper,
to taste
2 tablespoons Dijon mustard
4 tablespoons seasoned dry
bread crumbs
8 small red potatoes, quartered
2 teaspoons olive oil
4 cups fresh broccoli florets
1/4 cup honey
2 tablespoons reduced-sodium
chicken broth (or substitute
with water)
Preheat oven to 450[degrees] F.
Coat a large baking sheet with cooking spray.
Butterfly chicken by cutting each piece in half horizontally (like an English muffin), almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Salt and pepper both sides of chicken. Then brush Dijon mustard over both sides.
Place seasoned bread crumbs in a shallow dish, add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with cooking spray. Bake 8-10 minutes, until chicken is cooked through.
Meanwhile, place red potatoes in a microwave-safe container with a lid, add olive oil and toss to coat potatoes. Cover and microwave on high for 5 minutes, until potatoes are fork-tender. Season with salt and black pepper.
Place broccoli in a microwave-safe container with a lid, cover and microwave on high for 3 minutes, until broccoli is crisp-tender.
In a small bowl, whisk together honey and chicken broth.
Transfer chicken to individual plates and drizzle honey mixture over top. Serve red potatoes and broccoli on the side.
Nutrition Score per serving (1 chicken breast half with 2 tablespoons honey mixture, 8 potato pieces, 1/2 cup cooked broccoli): 396 calories, 14% fat (6 g; 1 g saturated), 53% carbs (52 g), 33% protein (33 g), 6 g fiber, 85 mg calcium, 4 mg iron, 641 mg sodium.
RELATED ARTICLE: 400-Calorie (and Under) Frozen Entrees
It’s nearly impossible to find whole grains and hearty vegetable portions in frozen entrees, so to meet your daily dose, add your own grains, salad or steamed veggies (we’ve made some serving suggestions below).
Uncle Ben’s Rice Bowl Teriyaki Stir Fry Vegetable Broccoli, carrots, red peppers, and bamboo shoots in a brown sugar-teriyaki glaze, served over long-grain rice. (Note: Because this meal is high in sodium, balance out your day with lower-sodium foods.) 360 calories, 3 g fat (0.5 g saturated), 74 g carbs, 8 g protein, 4 g fiber; 1,360 mg sodium. (With 2 cups chopped Romaine lettuce, 5 baby carrots and 2 tablespoons fat-free Caesar dressing, add 47 calories.)
Weight Watchers Smart Ones Shrimp Marinara Spaghetti with a rich shrimp-and-mushroom marinara sauce. Calories are so low, you can enjoy two (but watch your sodium the rest of the day). 180 calories, 2 g fat (0.5 g saturated), 28 g carbs, 8 g protein, 4 g fiber, 650 mg sodium. (With 1-ounce whole-grain roll, add 53 calories.)
Healthy Choice Lemon Pepper Fish Breaded white fish with broccoli and carrots and an apple-cherry dessert. 320 calories, 7 g fat (2 g saturated), 50 g carbs, 14 g protein, 5 g fiber; 480 mg sodium. (With 1/3 cup cooked whole-wheat couscous, add 79 calories.)
Stouffer’s Lean Cuisine Cafe Classics Chicken Teriyaki White-meat chicken in a teriyaki sauce with pineapple, vegetables and rice. 330 calories, 2.5 g fat (1 g saturated), 59 g carbs, 17 g protein, 3 g fiber; 860 mg sodium. (With 1/4 cup instant brown rice, add 85 calories.)
Healthy Choice Vegetable French Bread Pizza Broccoli, mushrooms and bell peppers, topping a rich pizza sauce and mozzarella cheese, on a wedge of crisp French bread. 320 calories, 5 g fat (1.5 g saturated), 50 g carbs, 18 g protein, 4 g fiber, 600 mg sodium. (With 2 cups baby spinach leaves topped with 1 teaspoon pine nuts and 2 tablespoons fat-free dressing, add 63 calories.)
Robin Vitetta-Miller, M.S., appears frequently on CNN, The View and The Early Show to discuss nutrition and health. She lives in Yardley, Pa.
COPYRIGHT 2003 Weider Publications
COPYRIGHT 2003 Gale Group
