Low Calorie Meals – Recipes
Each month, Dotcomwomen.com and Thedietsmartplan.com team up to provide you easy to make, delicious, low-calorie meals that prove that small changes do make for big results in weight loss.
The featured Low-Cal meal for this month is:
Citrus Glazed Sea Bass with Asparagus with lemon sauces and red mashed potatoes
The following is a delicious spring time meal that is great for a dinner with friends or a nice dinner on the deck. The total calorie count of this complete meal is only 320 calories!
Citrus Glazed Sea Bass
160 Calories per 4 oz. serving. Makes 4 4oz. servings Preparation time: 25 minutes.
4 Sea bass fillets (4 oz. each) ½ red onion, Pinch salt and pepper ½ lime 2 peeled oranges 1 avocado 1 cup diced jicama 4 tablespoons cilantro 1 tablespoon jalapeno chili
Heat oven to 400 degrees F. Sprinkle fish with teaspoon salt and pepper. Place fish in glass baking dish. Cut one half onion into thin slices. Cut 4 thin slices from half of lime. Arrange lime and onion slices on each fillet. Bake fillets 12 to 15 minutes, or until just cooked. Meanwhile, peel and remove white pith from oranges; cut into segments, then cut each segment in half. Transfer orange pieces to small bowl. Mince remaining onion half and squeeze 1 tablespoon lime juice from remaining lime half; add to orange pieces with avocado, jicama, cilantro, jalapeño, and remaining 1/8 teaspoon salt. Keep citrus glaze refrigerated until dinner. Before serving, cover Sea bass fillets with glaze.
Asparagus with Lemon Sauce
60 calories per serving Makes 4 servings. Preparation time: 20 minutes.
1 lb. Asparagus 2 Shallots 2 garlic cloves 2 teaspoons olive oil 2 tablespoons dry white wine 1 tablespoon fresh lemon juice 1 pinch pepper
Keep your asparagus warm. Saute the shallot and garlic in the oil, low heat, until the the garlic turns golden about 10 minutes. Whisk the lemon juice& wine together and add to the sauted shallot & garlic, add pepper. Pour over steamed asparagus& serve.
Reduced Calorie Red Mashed Potatoes
99 calories per serving, Preparation time: 30 minutes
2 lbs. red potatoes, peeled and chunked 4 large garlic gloves ¾ cup low-fat buttermilk ½ teaspoon salt ¼ teaspoon black pepper 2 tablespoons fresh chives
Place potatoes and garlic in large saucepan. Add enough water to cover; bring to a boil over high heat. Reduce heat and simmer; uncovered, 20 to 30 minutes or until potatoes are fork-tender. Drain. Place potatoes and garlic in medium bowl. Mash with potato masher or beat with electric mixer at medium speed until smooth. Add buttermilk, salt, and pepper. Stir with fork until just blended. Garnish with chives, if desired.
One of the things that we pride ourselves on is finding ways to reduce the calories in our favorite foods so that we can continue to enjoy them while still losing weight. We call this modified foods. Each month, Dotcomwomen.com and Thedietsmartplan.com provide you the best in modified food recipess and shows you how many calories you can save by using this recipe.
Reduced Calorie Banana Pudding
Only 110 Calories per serving. Calorie savings from typical serving: 350 Makes: 6 (1/2 cup) servings Preparation Time: 20 minutes Chill Time: 2 hours
3 tablespoons Cornstarch 3 cup SPLENDA® No Calorie Sweetener, Granular 2 cups Reduced-Fat Milk 2 tablespoons Egg Substitute 2 teaspoons Vanilla 1/4 teaspoon Salt 1 tablespoon Light Butter 1 teaspoon Banana Extract 1 1/2 cups Sliced Bananas
BLEND SPLENDA® Granular and cornstarch together in a small mixing bowl. Set aside.
PLACE milk, egg substitute, vanilla and salt in a medium saucepan. Stir well. Add SPLENDA® Granular mixture and stir well. Add butter. Cook over medium-low heat 4-5 minutes while stirring constantly. Cook until mixture begins to thicken and bubble. Remove from heat. Add banana extract. Stir well. POUR pudding into a small bowl. Spray surface lightly with cooking spray. Cover with plastic wrap by laying plastic wrap directly on top of the pudding surface. This will prevent any “skin” from forming on the surface. Refrigerate 2 hours before serving.
DIVIDE pudding equally into 6 individual serving bowls, top with sliced bananas and serve.