recipie ideas for 600cals or less

Discussion in 'SlimFast' started by netuk, 18 March 2009 Social URL.

  1. netuk

    netuk Full Member

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    Spaghetti Squash With Bolognese Sauce


    • 1 1/2 pounds extra-lean (at least 90%) ground beef
    • 2 tablespoons canola oil
    • 2 large carrots, finely chopped
    • 2 ribs celery, finely chopped
    • 1 large onion, finely chopped
    • 1 large bell pepper, finely chopped
    • 4 cloves garlic, chopped
    • 1 can (28 ounces) crushed tomatoes
    • 1/4 cup tomato paste
    • 1 cup beef broth
    • 1 cup nonfat dry milk
    • 2 teaspoons dried basil, crushed
    • 2 teaspoons dried oregano, crushed
    • 1 large spaghetti squash (about 3 pounds)


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    Directions

    1.
    Cook the beef in a large nonstick skillet over medium-high heat until browned. Drain and place in a 4- or 5-quart slow cooker.

    2.
    Heat the oil in the same skillet over medium heat. Add the carrots, celery, onion, pepper, and garlic andcook for 3 minutes. Add to the slow cooker, and then add the tomatoes, tomato paste, broth, dry milk, basil, and oregano. Cook on low for 6 to 8 hours.

    3.
    Prick the squash all over with a fork or sharp knife. Microwave on high, turning once, for 15 minutes or until tender. Let stand for 10 minutes. Cut in half. Remove and discard the seeds. Scrape the squash strands intoa large bowl. Top with the sauce.


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    Recipe Notes
    The sauce can be stored in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months. Nutritional Facts per serving

    CALORIES 424.9 CAL

    FAT 17 G

    SATURATED FAT 5.1 G

    CHOLESTEROL 75.2 MG

    SODIUM 571 MG

    CARBOHYDRATES 37.3 G

    TOTAL SUGARS 20 G

    DIETARY FIBER 7.5 G

    PROTEIN 32.4 G​
     
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  3. netuk

    netuk Full Member

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    1st0lb(9.27%)
    Diet:
    slimfast
    Southwestern Chicken Lasagna


    • 8 ounces lasagna noodles
    • 2 eggs
    • 1 cup (4 ounces) ricotta cheese
    • 1 can (4.5 ounces) chopped green chile peppers, drained
    • 1/4 cup chopped fresh cilantro, stems included
    • 2 cups (8 ounces) grated yellow and white cheese, such as sharp cheddar and monterey jack
    • 1 jar (14-16 ounces) mild chunky salsa
    • 1 can (15 ounces) tomato sauce
    • 4 cups chopped cooked chicken


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    Directions

    1.
    Preheat the oven to 350°F. Coat a 13" x 9" baking dish with cooking spray.

    2.
    Prepare the lasagna noodles according to package directions.

    3.
    Meanwhile, in a large bowl, combine the eggs, ricotta, chile peppers, cilantro, and 1/2 cup of the shredded cheese.

    4.
    In a small bowl, combine the salsa and tomato sauce.

    5.
    Pour 1 cup of the sauce into the prepared baking dish. Spread to cover the bottom. Top with a single layer of lasagna noodles. Top with half of the ricotta mixture, one-third of the chicken, and one-third of the shredded cheese. Top with one-third of the sauce. Repeat the layers.

    6.
    Cover with the remaining lasagna noodles, the remaining sauce, the remaining chicken, and the remaining shredded cheese.

    7.
    Cover with foil and bake for 45 minutes, or until hot and bubbly. Remove the foil and bake for 10 minutes. Let stand for 10 minutes before serving.


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    Nutritional Facts per serving

    CALORIES 288.4 CAL

    FAT 10.5 G

    SATURATED FAT 5.8 G

    CHOLESTEROL 101.3 MG

    SODIUM 929.3 MG

    CARBOHYDRATES 20 G

    TOTAL SUGARS 3.8 G

    DIETARY FIBER 1.3 G

    PROTEIN 30.2 G
     
  4. netuk

    netuk Full Member

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    Lost(%):
    1st0lb(9.27%)
    Diet:
    slimfast
    Poached Cod Stew

    NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

    • 1 1/2 cups brown rice
    • 2 medium zucchini, sliced
    • 2 medium onions, sliced
    • 2 ribs celery, sliced
    • 1 can (15 ounces) stewed tomatoes
    • 1 bottle (8 ounces) clam juice
    • 1 can (14-19 ounces) black beans or kidney beans, rinsed and drained
    • 1/4 teaspoon salt
    • 1/4 teaspoon black pepper
    • 1 pound cod fillet
    • hot-pepper flakes, to taste


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    Directions

    1.
    Prepare the rice according to package directions.

    2.
    Meanwhile, in a large saucepan, bring the zucchini, onions, celery, tomatoes (with juice), and clam juice to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 15 minutes, or until the vegetables are tender. Stir in the beans, salt, and pepper. Place the cod on top of the vegetables. Cook for 10 minutes, or until the fish flakes easily. Serve the stew over the rice.


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    Nutritional Facts per serving

    CALORIES 238.2 CAL

    FAT 1.6 G

    SATURATED FAT 0.3 G

    CHOLESTEROL 25.2 MG

    SODIUM 502.6 MG

    CARBOHYDRATES 41.6 G

    TOTAL SUGARS 4.3 G

    DIETARY FIBER 5.8 G

    PROTEIN 16.5 G
     
  5. netuk

    netuk Full Member

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    Lost(%):
    1st0lb(9.27%)
    Diet:
    slimfast
    Beef Chop Suey



    • 1 pound stew beef, cut into 1" cubes
    • 1 tablespoon cooking oil water
    • 5 medium onions, chopped
    • 2 large stalks celery, chopped
    • 1 can (16 ounces) bean sprouts, drained
    • 1 can (6 ounces) mushrooms
    • 2 tablespoons diced pimiento (optional)
    • 2 tablespoons (or more) soy sauce
    • pepper
    • 2 tablespoons cornstarch, mixed with 1/4 cup cold water


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    Directions

    1.
    Brown beef in hot oil in large skillet or 2-quart Dutch oven. Cover with water and simmer until tender--about 2 hours, adding water as needed. Add onions, celery, bean sprouts, and mushrooms (with liquid), and continue to simmer for 30 minutes more, or until vegetables are tender. Add pimiento, if using, soy sauce, and pepper to taste. Stir in cornstarch mixture and cook, stirring, until thickened. Serve over rice or chow mein noodles--do not heat chop suey and rice or noodles together.


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    Nutritional Facts per serving

    CALORIES 240 CAL

    FAT 14.2 G

    SATURATED FAT 5 G

    CHOLESTEROL 49.9 MG

    SODIUM 468.8 MG

    CARBOHYDRATES 11.1 G

    TOTAL SUGARS 4.3 G

    DIETARY FIBER 2.3 G

    PROTEIN 17.2 G
     
  6. netuk

    netuk Full Member

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    Start Weight:
    10st11lb
    Current Weight:
    9st11lb
    Goal Weight:
    9st0lb
    Lost(%):
    1st0lb(9.27%)
    Diet:
    slimfast
    Lazy Man's Beef Stew



    • 2 pounds stew beef
    • 4 large carrots, quartered lengthwise and cut into pieces
    • 1 can (10 3/4 ounces) tomato soup
    • 1 bay leaf
    • 4 medium potatoes, cut into quarters
    • 1 cup red cooking wine
    • 2 onions, thinly sliced
    • 1 package (10 ounces) frozen peas
    • 1 cup fresh mushrooms, sauteed in butter and drained


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    Directions

    1.
    Grease large casserole dish. Add beef, carrots, soup, bay leaf, potatoes, 1/2 cup wine, and onions. Cover and bake at 275°F for 4 hours. Remove from oven and stir (meat will be a little dry). Add peas (still frozen), mushrooms, if using, and remaining 1/2 cup wine, and if necessary, a little water. Cook for 1 hour longer. Remove and discard bay leaf.


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    Nutritional Facts per serving

    CALORIES 487.2 CAL

    FAT 15.3 G

    SATURATED FAT 5.8 G

    CHOLESTEROL 130 MG

    SODIUM 726.6 MG

    CARBOHYDRATES 31.8 G

    TOTAL SUGARS 13 G

    DIETARY FIBER 7 G

    PROTEIN 51.2 G
     
  7. netuk

    netuk Full Member

    Posts:
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    Start Weight:
    10st11lb
    Current Weight:
    9st11lb
    Goal Weight:
    9st0lb
    Lost(%):
    1st0lb(9.27%)
    Diet:
    slimfast
    NO NEED TO HURRY VEGTABLE CURRY

    • 1 can (14 oz) light coconut milk
    • 1/4 C all purpose flour
    • 2 1/2 tbsp mild indian curry paste
    • 1/2 tsp salt
    • 2 med yukon gold potatoes (1 lb), peeled and cut into 1 1/2" chunks
    • 2 med onions, halved and thinly sliced
    • 1 bag (8 oz) cauliflower florets
    • 1 lg red bell pepper, quartered and cut into 3/4" wide strips
    • 8 oz green beans, halved
    • 1 C frozen peas, thawed
    • 1/2 C chopped cilantro
    • torn cilantro leaves (garnish)
    • red bell pepper, finely chopped (garnish)
    • sliced almonds, toasted (garnish)


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    Directions

    1.
    In 4 quart or larger slow cooker, whisk coconut milk, flour, curry paste, and salt until smooth. Add potatoes, onions, cauliflower, and pepper. Toss to mix. Place beans on top.

    2.
    Cover and cook on low 6 to 8 hours or until vegetables are tender. Stir in peas and cilantro. Serve over basmati rice. Garnish with cilantro, pepper, and almonds, if desired.


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    Nutritional Facts per serving

    CALORIES 161.4 CAL

    FAT 5 G

    SATURATED FAT 3.6 G

    CHOLESTEROL 0 MG

    SODIUM 372.7 MG

    CARBOHYDRATES 23.8 G

    TOTAL SUGARS 8 G

    DIETARY FIBER 6.7 G

    PROTEIN 6.6 G
     
  8. netuk

    netuk Full Member

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    10st11lb
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    9st11lb
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    9st0lb
    Lost(%):
    1st0lb(9.27%)
    Diet:
    slimfast
    Moroccan Lamb And Vegetables With Couscous


    NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.

    • 1 teaspoon ground cumin
    • 3/4 teaspoon ground coriander
    • 1/4 teaspoon ground cinnamon
    • 1/4 teaspoon ground ginger
    • 1/4 teaspoon salt
    • 12 ounces lean lamb, trimmed of all visible fat and cut into 1" cubes
    • 1 green pepper, cut into 8 wedges
    • 1 large onion, cut into 8 wedges
    • 1 large carrot, cut into 8 wedges
    • 1 medium tomato, peeled and diced
    • 2 cloves garlic, minced
    • 2 cups defatted reduced-sodium chicken broth
    • 1 cup couscous
    • 2 tablespoons chopped fresh cilantro
    • hot-pepper sauce


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    Directions

    1.
    In a small bowl, combine the cumin, coriander, cinnamon, ginger and salt. Place the lamb in a large bowl and season with half of the spice mixture. Toss to coat.

    2.
    Coat a Dutch oven with no-stick spray and warm over medium heat. Add the lamb and cook, stirring occasionally, for 6 to 7 minutes, or until browned.

    3.
    Add the peppers, onions, carrots, tomatoes, garlic and the remaining spice mixture. Pour in the broth and gently stir to combine. Cover and cook, gently stirring occasionally, over medium heat for about 25 minutes, or until the carrots are tender when pierced with a sharp knife.

    4.
    Sprinkle the couscous over the lamb and vegetables, tilting the pan if necessary to moisten all the couscous. Sprinkle with the cilantro. Cover, remove from the heat and let stand for 5 minutes, or until the couscous is tender and most of the liquid is absorbed. Season to taste with the hot-pepper sauce.


    [​IMG]
    Nutritional Facts per serving

    CALORIES 314.6 CAL

    FAT 5.7 G

    SATURATED FAT 1.9 G

    CHOLESTEROL 48.7 MG

    SODIUM 441 MG

    CARBOHYDRATES 42.5 G

    TOTAL SUGARS 4.2 G

    DIETARY FIBER 4.6 G

    PROTEIN 22.4 G
     
  9. Sass

    Sass Silver Member

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    Yummy some really nice dinners here, this is a usefull idea thx netuk
     
  10. starbucks101

    starbucks101 Member

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    Start Weight:
    22st7lb
    Current Weight:
    22st7lb
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    Lost(%):
    0st0lb(0%)
    Diet:
    none, pregnant!
    This is good, i dont no any as of yet :( might be worth seein g if this can become a sticky for us?
     
  11. ColinT

    ColinT Member

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    Asda Measure Up
    Top idea for a thread - but have I missed how many servings these recipes make?
     
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