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8/6/2019 General eBook Quality Health 15 Recipes 15 Min
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Are you of the mindset that delicious meals only come at the price ofexcess time and calories? If so, these recipes are for you. Weve
compiled mouth-watering delightsall under 300 caloriesnone ofwhich will take more than 15 minutes to cook. Whats more, weve
done it for every meal of the dayeven dessert!
Low-Cal Meals inMinutes or Less
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Table of Contents
Breakfast Pork Burritos
Banana Pancakes
Eggs Benedict
Page 1
Page 2
Page 3
Caramelized Pineapple with Yogurt and Cookies
Raspberry-Blackberry Tart
Chocolate Mocha Torte
Page 13
Page 14
Page 15
Garden Wrap
Bean and Rice Burritos
Wild Rice Citrus Salad
Summer Salad Pizza
Page 4
Page 5
Page 6
Page 7
Zesty Chicken Breasts
Grilled Dilled Salmon
Chinese Tofu Stir-Fry
Pasta Shells with Sun Dried Tomatoes
Spicy Broiled Rainbow Trout
Page 8
Page 9
Page 10
Page 11
Page 12
Low-Cal Meals inMinutes or Less
Breakfast
Lunch
Dinner
Dessert
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INGREDIENTS
green bell pepper, finely chopped
1 cup salsa
8 flour tortillas, warm4 eggs, beaten
1 cup canned pork
1 small onion, finely chopped
1 tsp olive oil
NUTRITION FACTS PER SERVING
COOKING DIRECTIONS
In a skillet, heat oil. Add green pepper and onion
and cook until tender, about 5 minutes. Add canned
pork and cook until heated through, about 5minutes. Remove from skillet.
Add beaten eggs to skillet and heat until cooked,
about 3-5 minutes. Divide the egg and pork mixture
equally among the tortillas. Top with salsa. Roll up
burrito-style.
Breakfast Pork Burritos
Preparation time: 10 min Cooking time: 15 min Servings: 8
Calories 250
% Calories From Fat 36%
Total Fat 10g
Saturated Fats 2.9g
Monounsaturated Fats 5g
Polyunsaturated Fats 1.8g
Cholesterol 110mg
Sodium 790mg
Total Carbohydrates 27g
Dietary Fiber 2.2g
Sugar 2.9g
Protein 11g
Breakfast Morning meals served in a jiffy that wont weigh you down.
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INGREDIENTS
1 cups all purpose flour
1/ cups milk
1 banana, mashed cup chopped walnuts
2 tbsp sugar
1 egg, lightly beaten
2 tsp baking powder
3 tbsp vegetable oil
tsp salt
COOKING DIRECTIONS
Sift mik, egg, banana, and sugar together in a bowl.
Combine flour, baking powder, and salt in another
bowl. Stir milk mixture into flour mixture untilcombined. Stir in walnuts.
Heat a heavy nonstick skillet or griddle over
medium high heat to 375F. Once heated, lightly
brush surface with oil. Add about / cup of batter
per pancake to skillet and cook 2-3 minutes, until
small holes appear in the batter and bottom is
browned. Repeat process until all pancakes are
cooked.
Serve immediately with desired toppings or keep
warm in a 200F oven until ready to serve.
Banana Pancakes
Preparation time: 10 min Cooking time: 5 min Servings: 6
Breakfast .
NUTRITION FACTS PER SERVING
Calories 290
% Calories from Fat 40.3%
Total Fat 13g
Saturated Fats 2.2g
Monounsaturated Fats 2.4g
Polyunsaturated Fats 7.9g
Cholesterol 41mg
Sodium 470mg
Total Carbohydrates 36g
Dietary Fiber 1.7g
Sugar 9.8g
Protein 7.1g
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INGREDIENTS
8 Canadian bacon slices
8 eggs
1 tsp cider vinegar4 English muffins, split, toasted and buttered
9 oz hollandaise sauce mix
COOKING DIRECTIONS
Heat a heavy nonstick skillet over medium-high
heat. Cook bacon 1-2 minutes per side or until
browned and heated throughout. Top each muffinhalf with a slice of cooked bacon. Set aside and
keep warm.
Prepare sauce according to package directions.
Bring a deep skillet of water with one teaspoon of
vinegar to a gentle boil. Break an egg into a small
bowl. Set aside. Using a spoon, vigorously swirl
simmering water into a small circle to create a
funnel-like effect. Gently slip egg into the swirling
funnel of water. This helps keep the egg frombreaking up.
Repeat process with remaining eggs; poach 3-4
minutes or until eggs reach desired doneness.
Eggs Benedict
Preparation time: 10 min Cooking time: 5 min Servings: 8
Breakfast .
NUTRITION FACTS PER SERVING
Calories 210
% Calories from Fat 42.4%
Total Fat 9.9g
Saturated Fats 3.1g
Monounsaturated Fats 3.9g
Polyunsaturated Fats 1.6g
Cholesterol 230mg
Sodium 690mg
Total Carbohydrates 14g
Dietary Fiber 1g
Sugar 2.1g
Protein 15g
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NUTRITION FACTS PER SERVING
Calories 250
% Calories From Fat 17%
Total Fat 5.3g
Saturated Fats 1.9g
Monounsaturated Fats 2.3g
Polyunsaturated Fats 0.8g
Cholesterol 4.9mg
Sodium 840mg
Total Carbohydrates 48g
Dietary Fiber 5.2g
Sugar 4g
Protein 9.7g
INGREDIENTS
/ cup salsa
1 lb canned refried beans, or other canned
beans6 8 inch flour or corn tortillas
1 cups cooked rice
cup cheddar cheese, shredded
1 medium onion, chopped
1 cup cooked brown rice
COOKING DIRECTIONS
Spray saucepan with cooking spray and heat for
about a minute. Add onion and cook until tender.
Add beans, salsa, cheese, and rice. Heatthoroughly. Next, warm the tortillas in the
microwave for about 15 seconds. Spoon equal parts
of the bean mixture down center of each tortilla.
Fold tortilla around filling.
Bean and Rice Burritos
Preparation time: 10 min Cooking time: 10 min Servings: 6
Lunch
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NUTRITION FACTS PER SERVING
Calories 200
% Calories from Fat 32%
Total Fat 7.1g
Saturated Fats 0.6g
Monounsaturated Fats 4.2g
Polyunsaturated Fats 1.8g
Cholesterol 0mg
Sodium 15mg
Total Carbohydrates 28g
Dietary Fiber 3.6g
Sugar 9.2g
Protein 6.3g
INGREDIENTS
cup slivered almonds
2 tbsp cilantro, chopped
2 cups mixed salad greens2 Serrano chilies, seeded and minced (wear
rubber gloves)
1 tbsp orange zest
/ cup currants
cup bottled vinaigrette dressing
2 tbsp flat leaf parsley, chopped
1 cups cooked wild rice, or gourmet rice
blend
cup orange juice
COOKING DIRECTIONS
Combine all ingredients, except for the greens and
vinaigrette, in a bowl. Chill the mixture.
Assemble by making a bed of greens on the plate,
drizzle with dressing, and top with rice salad.
Drizzle more vinaigrette on top if desired.
Wild Rice Citrus Salad
Preparation time: 15 min Cooking time: 0 min Servings: 4
Lunch
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NUTRITION FACTS PER SERVING
Calories 210
% Calories from Fat 25.7%
Total Fat 6g
Saturated Fats 2.4g
Monounsaturated Fats 1.9g
Polyunsaturated Fats 1g
Cholesterol 100mg
Sodium 130mg
Total Carbohydrates 2.2g
Dietary Fiber 0.4g
Sugar 0.7g
Protein 35g
INGREDIENTS
1 tbsp parsley, minced
2 tsp unsalted butter
1 tbsp Worcestershire sauce1 lb boneless, skinless chicken breast halves
1 tsp Dijon mustard
1 tsp pepper
2 tbsp lemon juice
2 tsp lemon zest
COOKING DIRECTIONS
Rub equal amounts of lemon zest into each side of
chicken breast. Sprinkle with pepper, pressing with
hands to adhere. Melt butter in a heavy nonstickskillet over medium heat.
Saut chicken 4-5 minutes per side or until chicken
is golden and opaque throughout. Transfer to a
platter and keep warm. Add lemon juice,
Worcestershire sauce, and mustard to skillet,
stirring with a wooden spoon to deglaze. Pour
sauce over chicken breasts and sprinkle with
parsley.
Zesty Chicken Breasts
Preparation time: 5 min Cooking time: 15 min Servings: 4
Dinner Pasta? Check. Chinese food? Of course. Diet-friendly? You got it.
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NUTRITION FACTS PER SERVING
Calories 220
% Calories From Fat 45%
Total Fat 11g
Saturated Fats 4.5g
Monounsaturated Fats 2.8g
Polyunsaturated Fats 2.2g
Cholesterol 91mg
Sodium 98mg
Total Carbohydrates 0.5g
Dietary Fiber 0g
Sugar 0.2g
Protein 29g
INGREDIENTS
tsp dill weed
2 tbsp unsalted butter, melted
1 tbsp lemon juice tsp onion powder
/ tsp pepper
1 lb fresh salmon fillets
Heavy duty aluminum foil
COOKING DIRECTIONS
Prepare grill. Combine first five ingredients in a bowl
and set aside. Arrange salmon in a tray made of
heavy duty foil with 1 inch sides. Spread buttermixture over fillets. Place on grill over hot coals.
Cover lightly with foil and cook about 15 minutes,
until fish flakes when tested with a fork.
Grilled Dilled Salmon
Preparation time: 5 min Cooking time: 15 min Servings: 4
Dinner
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NUTRITION FACTS PER SERVING
Calories 260
% Calories from Fat 48.3%
Total Fat 14g
Saturated Fats 1.9g
Monounsaturated Fats 5.3g
Polyunsaturated Fats 5.5g
Cholesterol 0.5mg
Sodium 620mg
Total Carbohydrates 21g
Dietary Fiber 4.3g
Sugar 7.7g
Protein 18g
INGREDIENTS
1 tbsp oil
cup hoisin sauce
1
tbsp soy sauce1 red bell pepper, thinly sliced
cup bean sprouts
Chinese cabbage, shredded
4 shallots or green onions, chopped
1 tomato, diced
13 oz firm tofu, drained and cut into in cubes
1 clove garlic, crushed
COOKING DIRECTIONS
Heat oil in a frying pan over a moderate to high
heat. Saut garlic; add tofu and cook for about 5
minutes, or until crispy. Add shallots or green onion,cabbage, red bell pepper, and tomato to pan; cook
3-4 minutes over high heat.
Stir in soy sauce and hoisin sauce. Top with fresh
bean sprouts and serve with rice.
Chinese Tofu Stir-Fry
Preparation time: 5 min Cooking time: 15 min Servings: 4
Dinner
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NUTRITION FACTS PER SERVING
Calories 270
% Calories From Fat 17.3%
Total Fat 5.2g
Saturated Fats 1.1g
Monounsaturated Fats 1.4g
Polyunsaturated Fats 2.2g
Cholesterol 2.7mg
Sodium 220mg
Total Carbohydrates 46g
Dietary Fiber 3g
Sugar 3.4g
Protein 9.9g
INGREDIENTS
2 tbsp parsley, minced
2 tbsp grated Parmesan cheese
cup black olives, chopped/ cup sun-dried tomatoes, cut up
2 tbsp chopped walnuts
lb pasta shells
2 tsp lemon juice
COOKING DIRECTIONS
Cook pasta in boiling water about eight to 10
minutes, or until al dente. Drain thoroughly. Add
remaining ingredients and toss.
Pasta Shells with Sun Dried Tomatoes
Preparation time: 10 min Cooking time: 10 min Servings: 4
Dinner
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NUTRITION FACTS PER SERVING
Calories 160
% Calories from Fat 45%
Total Fat 8g
Saturated Fats 3.3g
Monounsaturated Fats 2.2g
Polyunsaturated Fats 1.8g
Cholesterol 56mg
Sodium 31mg
Total Carbohydrates 3.4g
Dietary Fiber 0.7g
Sugar 1.4g
Protein 18g
INGREDIENTS
1 lime, juiced
1 clove garlic, finely chopped
orange, juiced2 tbsp dry vermouth or apple juice
tsp dried thyme, leaves, or 1 tsp fresh
1 jalapeo pepper, seeded and finely chopped
(wear rubber gloves)
/ tsp ground allspice
1 tbsp unsalted butter, cut into small cubes
6 boneless rainbow trout fillets, about 4 oz each
COOKING DIRECTIONS
Combine first 7 ingredients in a bowl. Place fillets in
an ovenproof dish and pour marinade over.
Marinate 15 minutes.
Turn on broiler. Remove fillets from marinade.
Strain and reserve marinade. Broil fillets 3 inches
from heat source 10-12 minutes, basting frequently
with marinade, until opaque. Place butter cubes on
top; broil a few seconds longer until butter is melted.
Spicy Broiled Rainbow Trout
Preparation time: 10 min Cooking time: 10 min Servings: 6
Dinner
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NUTRITION FACTS PER SERVING
Calories 280
% Calories from Fat 22.8%
Total Fat 7.1g
Saturated Fats 4.4g
Monounsaturated Fats 1.9g
Polyunsaturated Fats 0.3g
Cholesterol 27mg
Sodium 110mg
Total Carbohydrates 50g
Dietary Fiber 1.3g
Sugar 43g
Protein 6.5g
INGREDIENTS
2 tsp unsalted butter, melted
6 oz pineapple chunks
4 butter cookies1 cup lowfat banana yogurt
2 tbsp brown sugar
COOKING DIRECTIONS
Turn on broiler. Arrange pineapple in the bottom of
a shallow baking dish. Drizzle with butter. Sprinkle
with brown sugar. Broil for 3 minutes or until sugarforms a glaze. On serving platter, top cookies with a
dollop of yogurt. Place one chunk of pineapple atop
yogurt.
Serve immediately.
Caramelized Pineapple with Yogurt and Cookies
Preparation time: 5 min Cooking time: 5 min Servings: 2
Dessert Youre thinking it cant be done. But it can.
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NUTRITION FACTS PER SERVING
Calories 240
% Calories from Fat 48.8%
Total Fat 13g
Saturated Fats 6.1g
Monounsaturated Fats 4.6g
Polyunsaturated Fats 1.4g
Cholesterol 27mg
Sodium 110mg
Total Carbohydrates 29g
Dietary Fiber 4.2g
Sugar 14g
Protein 4.4g
INGREDIENTS
cup flour
tsp almond extract
2 tbsp ice water/ tsp salt
2 cups raspberries, mashed and reserved
separately
1 cup blackberries, mashed and reserved
separately
3 tbsp raspberry jam, melted
cup slivered almonds, toasted and crushed
lb cream cheese, softened
3 tbsp butter or margarine, cut in small pieces
/ cup sugar
COOKING DIRECTIONS
Heat oven to 400F. Line a cookie sheet with foil.
Place almonds in a medium bowl. Stir in flour, 4
tbsp of sugar, and the salt. Cut in butter with apastry blender until mixture resembles coarse
crumbs. Sprinkle with water and extract; stir until
clumps form. Gather into a ball. Place in the center
of cookie sheet.
With a lightly floured rolling pin or floured fingers,
roll or press into a 9.5 inch circle. Flute or crimp
edge as desired. Bake 10-14 minutes until light
brown around edges. Cool on foil on a wire rack.
Peel foil off crust; place crust on a serving plate.
Mix cream cheese, remaining sugar, and the
mashed berries in a small bowl. Spread on crust.
Top with remaining berries; drizzle with jam.
Raspberry-Blackberry Tart
Preparation time: 20min Cooking time: 15 min Servings: 8
Dessert
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NUTRITION FACTS PER SERVING
Calories 220
% Calories from Fat 40.9%
Total Fat 10g
Saturated Fats 5.6g
Monounsaturated Fats 3.1g
Polyunsaturated Fats 1g
Cholesterol 24mg
Sodium 220mg
Total Carbohydrates 24g
Dietary Fiber 0.8g
Sugar 14g
Protein 8.3g
INGREDIENTS
3 cups evaporated skim milk
1 package lowfat instant chocolate pudding
cup nuts, chopped (any variety)1 cup all purpose flour
2 tsp ground cinnamon
1 cups light frozen whipped topping
1 package lowfat instant vanilla pudding
3 tbsp sugar
lb cream cheese
/ cup low calorie margarine
2 tsp instant coffee
COOKING DIRECTIONS
Preheat oven to 375F. Mix together the margarine,
nuts, half the cinnamon, and white flour. Press into
a baking dish and bake until lightly brown. Removefrom oven and let cool.
Break into pieces and divide into custard cups.
Blend together the cream cheese, sugar, and one
cup of dessert topping. Add the coffee and
remaining cinnamon and beat well. Pour over the
crust in each custard cup. Mix together the
puddings and evaporated milk until thick. Spread on
top of the cream cheese mixture in each custard
cup.
Place a dollop of the remaining dessert topping over
each cup to serve.
Chocolate Mocha Torte
Preparation time: 20 min Cooking time: 10 min Servings: 12
Dessert
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