Low-Calorie Recipes

Creamy Garlic Pasta with Shrimp & Vegetables





  • 6 ounces whole-wheat spaghetti
  • 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
  • 1 bunch asparagus, trimmed and thinly sliced
  • 1 large red bell pepper, thinly sliced
  • 1 cup fresh or frozen peas
  • 3 cloves garlic, chopped
  • 1 1/4 teaspoons kosher salt
  • 1 1/2 cups nonfat or low-fat plain yogurt
  • 1/4 cup chopped flat-leaf parsley
  • 3 tablespoons lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon freshly ground pepper
  • 1/4 cup toasted pine nuts (see Tip; optional)



  1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
  2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).
  • Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
  • To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Nutrition information

  • Serving size: about 2 cups
  • Per serving: 361 calories; 6 g fat(1 g sat); 10 g fiber; 53 g carbohydrates; 28 g protein; 255 mcg folate; 109 mg cholesterol; 14 g sugars; 0 g added sugars; 3526 IU vitamin A; 75 mg vitamin C; 292 mg calcium; 4 mg iron; 949 mg sodium; 827 mg potassium
  • Nutrition Bonus: Vitamin C (130% daily value), Vitamin A (71% dv), Folate (60% dv), Iron & Magnesium (35% dv), Calcium & Zinc (28% dv), Potassium (25% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

By: Eating Well


Warm Caramelized Onion Dip


Serve with hearty crackers or slices of French bread.
 Yield: 12 servings (serving size: 3 tablespoons)


2 teaspoons olive oil
4 cups chopped onion (about 2 large onions)
3/4 teaspoon chopped fresh thyme
1/2 cup light sour cream
1/3 cup (about 1 1/2 ounces) grated Parmigiano-Reggiano cheese
1/3 cup (3 ounces) 1/3-less-fat cream cheese
1/3 cup reduced-fat mayonnaise
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon hot pepper sauce (such as Tabasco)
1/4 teaspoon Worcestershire sauce


1. Heat oil in a large nonstick skillet over medium-high heat, swirling to coat pan. Add chopped onion and thyme to pan; sauté 10 minutes or until golden brown. Reduce heat to low; cook 20 minutes or until onions are deep golden brown, stirring occasionally. Remove onion mixture from heat. Add sour cream and the remaining ingredients, stirring until blended and cheese melts.

Recipe courtesy of my recipes


Chicken Enchiladas



Total Time:
1 hr 15 min
1 hr
15 min
Yield:16 enchiladas, 8 servings


3 tablespoons vegetable oil
1 1/2 pounds skinless boneless chicken breast
Salt and pepper
2 teaspoons cumin powder
2 teaspoons garlic powder
1 teaspoon Mexican Spice Blend
1 red onion, chopped
2 cloves garlic, minced
1 cup frozen corn, thawed
5 canned whole green chiles, seeded and coarsely chopped
4 canned chipotle chiles, seeded and minced
1 (28-ounce) can stew tomatoes
1/2 teaspoon all-purpose flour
16 corn tortillas
1 1/2 cups enchilada sauce, canned
1 cup shredded Cheddar and Jack cheeses
Garnish: chopped cilantro leaves, chopped scallions, sour cream, chopped tomatoes


Coat large saute pan with oil. Season chicken with salt and pepper. Brown chicken over medium heat, allow 7 minutes each side or until no longer pink. Sprinkle chicken with cumin, garlic powder, and Mexican spices before turning. Remove chicken to a platter, allow cooling.
Saute onion and garlic in chicken drippings until tender. Add corn and chiles. Stir well to combine. Add canned tomatoes, saute 1 minute.
Pull chicken breasts apart by hand into shredded strips. Add shredded chicken to saute pan, combine with vegetables. Dust the mixture with flour to help set.
Microwave tortillas on high for 30 seconds. This softens them and makes them more pliable. Coat the bottom of 2 (13 by 9-inch) pans with a ladle of enchilada sauce. Using a large shallow bowl, dip each tortilla in enchilada sauce to lightly coat. Spoon 1/4 cup chicken mixture in each tortilla. Fold over filling, place 8 enchiladas in each pan with seam side down. Top with remaining enchilada sauce and cheese.
Bake for 15 minutes in a preheated 350 degrees F oven until cheese melts. Garnish with cilantro, scallion, sour cream and chopped tomatoes before serving. Serve with Spanish rice and beans.
Recipe courtesy of Tyler Florence


Chili-Glazed Pork With Sweet Potato Hash


Serves 4
Hands-On Time 25 min
Total Time 25 min


  1. pork tenderloin (about 1 1⁄4 pounds)
  2. 1tablespoon plus 1 teaspoon olive oil
  3. 1teaspoon chili powder
  4. kosher salt and black pepper
  5. 2tablespoons pure maple syrup
  6. 2medium sweet potatoes (about 1 pound), peeled
  7. 2large shallots, chopped
  8. 15-ounce package baby spinach, chopped
  9. hot sauce (optional)


  1. Heat broiler. Place the pork on a foil-lined rimmed baking sheet. Rub with 1 teaspoon of the oil, the chili powder, and ¼ teaspoon each salt and pepper. Broil, turning occasionally and basting with the maple syrup twice, until cooked through, 10 to 12 minutes. Let rest for 5 minutes before slicing.
  2. Meanwhile, in a food processor fitted with the coarse grating disk, grate the sweet potatoes.
  3. Heat the remaining tablespoon of oil in a large nonstick skillet over medium-high heat. Add the shallots and cook, stirring occasionally, until beginning to brown, 2 to 3 minutes. Add the sweet potatoes and cook, tossing occasionally, until tender, 7 to 9 minutes more. Add the spinach and cook, tossing, until just wilted, 1 to 2 minutes more.
  4. Serve the pork and potatoes with the hot sauce, if desired.


Post Author: admin

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