Healthy Low Calorie Recipes

By Julie Day

VERY VEGGIE SALAD 

1 cup spinach and/or lettuce 

2 cup favorite vegetables 

1/4 cup beans (red, garbanzos) 

2 tbsp. balsamic vinegar 

1 tbsp. olive oil

GRILLED CHICKEN BREAST SALAD 

1 cup lettuce 

1 grilled chicken breast 

1/4 cup croutons 

1 tbsp. grated parmesan cheese 

1 tbsp. low-calorie or nonfat Caesar or Italian dressing

ORIENTAL SALAD 

1/2 cup each shredded Bibb lettuce and fresh spinach leaves 

1/4 cup drained mandarin oranges 

1/4 cup herbed croutons 

2 tbsp. each white vinegar and olive oil Sprinkle lightly with almond shavings

SPINICH SALAD 

1 cup chopped spinach 

1/4 cup mushrooms 

1/2 tomato 

1/2 hard-boiled egg 

1 Tbsp. walnuts 

1 tbsp. low-calorie Italian dressing

TASTY TOFU SALAD 

1 cup lettuce 

1 small tomato chopped 

3 oz. tofu thinly sliced 

1. Season tofu with garlic salt, and seasoning. 

2. Place 2 tbsp. of olive oil in a hot pan. 

3. Place seasoned slices of tofu in pan and brown on each side. 

4. Let cool 15 minutes. 

5. Chop into bite size pieces and add to salad. Season with nonfat sesame dressing.

GRAPEFRUIT WEDGE SALAD 

1 cup lettuce 

1/4 grapefruit (cut into pieces) 

12 almonds 

1 tbsp. of fresh Blue

COLD POACHED SALMON WITH GINGER 

4 salmon steaks 

1/2 cup dry white wine 

1 bay leaf 

4-5 Peppercorns 

1/2 cup plain nonfat yogurt 

2 tbsp. brown sugar 

2 tsp. nonfat mayo 

2 tbsp. green onions finely chopped 

2 tsp. ginger

1. In large skillet combine wine, water, bay leaf, and peppercorns. 

2. Heat to boil. 

3. Add salmon and cover. 

4. Simmer 5-7 minutes turning once. 

5. Transfer to plate and refrigerate for 2 hours. In a small bowl combine yogurt, mayo, and 

6. Spoon ginger over fish.

Serving Suggestions: 

• 1/2 cup of brown rice 

• steamed vegetables of choice 

• steamed carrots or baby yellow squash

Serves 4 (375 Calories)

SUCCULENT GRILLED SALMON 

1 pound of salmon fillets 

1 tbsp. dijon mustard 

1 tbsp. nonfat mayo 

4 tbsp. light sesame salad dressing 

1/4 tsp. wasabee (optional)

1. Rinse fillets, pat dry. 

2. To make sauce, mix remaining ingredients in bowl. Fish can be grilled 

or broiled. 

3. Place 1/2 sauce on fillets. 

4. Cook 4-5 minutes and add remaining sauce. 

5. Cook 5-6 minutes, depending on thickness or until fish flakes when tested.

Serving Suggestions: 

• 1/2 cup of brown rice 

• steamed green beans or asparagus 

Serves 4 (375 Calories)

CHICKEN IN ORANGE SAUCE 

4 - 4 oz. chicken breasts (or turkey) 

1/2 tsp. paprika 

1 medium onion sliced 

1/2 cup frozen orange juice concentrate 

2 tbsp. brown sugar 

1 tsp. soy sauce, low sodium 

1/2 tsp. ground ginger 

4 tsp. sherry

1. Brown chicken pieces under broiler. 

2. Place in a Pam-coated casserole dish. 

3. Sprinkle with paprika. 

4. Arrange onion slices over chicken. 

5. Combine juice concentrate, brown sugar, parsley, soy sauce, ginger, water, and sherry. Pour over chicken and onions. 

6. Cover and simmer until chicken is tender (approx. 35-45 min.).

Serving Suggestions: 

• 1/2 cup brown rice 

• Steamed carrots with raisins 

• Steamed green beans

SNAPPER AND SALSA 

1½ lbs. snapper 

1/4 cup cilantro minced 

1/2 yellow and green bell pepper, seeded minced 

1 mall sweet onion, minced 

1 cup pineapple, minced 

1 tbsp. olive oil 

Juice of 2 limes

1. Mix cilantro, peppers, onions and pineapple. 

2. Cover and chill. 

3. Combine oil and fresh lime juice. 

4. On a vegetable oil sprayed grill or pan, cook snapper for approximately 4-8 minutes on each side basting with the lime juice mixture. 

5. Serve with salsa over it.

Serving Suggestions: 

• 1/2 cup brown rice 

• cucumber wedges

Serves 4 (450 Calories)