Saturday, 26 December 2009

Citrus-licious Egg White Salad (90 kcals)

Makes 2 Servings

Per Serving (about 1 cup)
90 calories

1g fat
556mg sodium
9g carbs
1.5g fiber
4g sugars
11g protein


6 large hard-boiled egg whites, chilled and chopped
1/4 cup finely chopped celery
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped red onion
3 tablespoons fat-free mayonnaise
1 teaspoon creamy Dijon mustard
1 teaspoon lime juice
1/2 teaspoon lemon juice
1/8 teaspoon salt
1/8 teaspoon black pepper


1. Place onion in a small microwave-safe bowl with 1 tablespoon water. Cover and microwave for 1 1/2 minutes. Once bowl is cool enough to handle, drain water and allow the onion to cool completely.

2. In another small bowl, combine mayo, mustard, lime juice, lemon juice, salt and pepper, stirring until mixed well.

3. Once onion has cooled completely, add chopped egg whites, bell pepper and celery, and stir. Then add mayo mixture and stir until thoroughly mixed.

(This recipe is taken from the book Hungry Girl: 200 under 200)

Veggie-Loaded Tangy Tuna "Scoopable" Salad (153kcals)

Makes 2 Servings

Per Serving (3/4 cup)
153 calories

2.5g fat
730mg sodium
14g carbs
2g fiber
7g sugars
18g protein

One 6-Ounce can tuna packed in water, drained and flaked
1/2 cup finely chopped sweet bell pepper (red, orange, yellow, or any combination)
1/4 cup finely chopped carrots
1/3 cup fat-free mayonnaise
2 teaspoons honey mustard
1 teaspoon sweet relish
A dash of salt and black pepper, plus extra to taste


1. In a medium bowl, combine mayo, honey mustard, relish, salt and papper. Mix well, then stir in tuna.

2. Fold in all the veggies. Season to taste with more salt and pepper if needed. Serve

(This recipe is taken from the book Hungry Girl: 200 under 200)

Redhot Chick'n "Scoopable" Salad (142kcals)

Makes 2 Servings

Per Serving (3/4 cup)
142 calories

2.25g fat
585mg sodium
6g carbs
0.5g fiber
1g sugars
25g protein

6 ounces cooked skinless lean chicken breast, cubed
3 tablespoons fat-free mayonnaise
3 tablespoons chopped celery
3 tablespoons chopped carrots
2 teaspoons reduced-fat Parmesan-style grated topping
1 1/2 teaspoons Frank's RedHot Original Cayenne Pepper Sauce
1/2 teaspoon dry Ranch dip/dressing mix


1. In a medium bowl, combine mayo, Frank's and ranch mix, and stir well.

2. Add cooked chicken, celery, and carrots to the saucy mayo, and stir.

3. Springle with Parm-style topping, and stir again.


(This recipe is taken from the book Hungry Girl: 200 under 200)

That's A Lotta Frittata (120kcals)

Note: Once again, this is a big-ish recipe (the name even insinuates this) so I think it would be fairly easy to cut this down. The upside to recipes like this is that if you cook for other people as well as yourself, it looks like a decent meal, yet is deceptively low-calorie and I doubt anyone would suspect ;]

Makes 4 Servings

Per Serving (1/4 of the recipe)
120 calories

2.5g fat
469mg sodium
9.5g carbs
2g fiber
3.5g sugars
4.5g protein

4 cups chopped arugula
1 1/2 cups fat-free liquid egg substitute
1 cup chopped red bell pepper
1 cup chopped summer squash (like zuchinni/courgette or yellow squash)
1/2 cup shredded reduced-fat mozzarella cheese
1/2 cup canned sweet corn, drained
1 teaspoon minced garlic
1/4 teaspoon salt
Optional: extra salt, black pepper, cayenne pepper


1. Preheat Broiler

2. In a medium bowl, whisp egg substitute and salt. Set aside.

3. Spray a large oven-safe pan with nonstick spray. Bring to medium heat on the stove. Add garlic and cook for 1 minute.

4. Add arugula to the pan, and cook and stir until wilted, 1-2 minutes. Remove arugula mixture from pan and set aside.

5. Remove pan from heat and re-spray with nonstick spray. Return pan to medium heat on the stove. Place bell pepper and squash in the pan. Cook for 3 minutes, stirring occasionally. Add corn and continue to cook for another 2 minutes. Return argugula to hte pan, stir, and arrange the veggie mixture so that it covers the bottom of the pan evenly.

6. Pour egg mixture over veggies, and tilt pan back and forth to ensure egg substitute is evenly distributed. If needed, run a spatula along the sides of the pan to help egg to flow underneath veggies. Cook for 2 minutes, then remove pan from heat.

7. Sprinkle mozzarella cheese evenly on top of the frittata. Place pan under the broiler for 2-4 minutes, until the egg starts to puff and the mixture is set.

8. Allow to cook, then cut into four slices. Season to taste with optional ingredients if you like.

(This recipe is taken from the book Hungry Girl: 200 under 200)

Frittata Italiano (82kcals)

Makes 4 Servings

Per Serving (1/4 of the recipe)
82 calories

1.5g fat
31mg sodium
5g carbs
1.25g fiber
2.5g sugars
12g protein

4 Cups fresh spinach, chopped
4 medium plum tomatoes (preferably Roma), chopped
1 1/4 cups fat-ree liquid egg substitute
2 tablespoons grated parmesan (or other low-fat) cheese
1/4 teaspoon Italian seasoning (or more/less to taste)
A dash of salt


1. Preheat Broiler

2. Spray a large oven-safe pan with nonstick spray. Bring to medium heat on the stove. Add spinach and tomatoes. Cook and stir until spinach has wilted, about 1 1/2 minutes. Sprinkle with salt.

3. In a small bowl, whip egg substitute with Italian seasoning. Pour into the pan and cook until edges of frittata are almost set, tilting pan as necessary, about 3 minutes.

4. Sprinkle with cheese and place pan under broiler. Broil until fully cooked, 3-4 minutes. Slice into 4 pieces and serve.

(This recipe is taken from the book Hungry Girl: 200 under 200)

Table of Contents

Nice and simple, here's a quick-guide to the recipes and lists found on this blog, just to make things a little more user-friendly than scouring the tags =] Some items may be listed here twice, but I'm going to cross-reference things under the valid categories they fit into =]

Food Lists
Negative Calorie Foods
50 Calories (or less)
100 Calories (or less)
150 Calories (or less)

Breakfast Recipes
The Breakfast Club (195kcals)
Frittata Italiano (82kcals)
That's A Lotta Frittata (120kcals)

Lunch Recipes

Dinner Recipes

Miscellaneous/Snack Recipes

Sweet Food / Dessert Recipes
Gooey Cinnamon Rolls with Cream Cheese Icing (126kcals)

Soup Recipes
Braised Lettuce (Basic guide recipe submitted by K)
Braised Lettuce (My Version - with quantities and nutritional info)

Salad Recipes
Redhot Chick'n "Scoopable" Salad (142kcals)
Veggie-Loadewd Tangy Tuna "Scoopable" Salad (153kcals)
Citrus-licious Egg White Salad (90kcals)

The Breakfast Club (195kcals)

Note: I'm not familiar with ounces but from the 2/3 cup of "egg" in this recipe I'm thinking it would be really easy to reduce the amounts involved and therefore cut the calorie count for this one.

Makes 1 Serving

Per Serving (Entire Recipe)
195 calores
2g fat
663mg sodium
6g carbs
1g fiber
4g sugars
36g protein

2/3 Cup fat-free liquid egg substitute
2 ounces raw extra-lean ground turkey
2 slices extra-lean turkey bacon
1/2 cup chopped tomatoes
Optional toppings: ketchup, hot sauce, etc

Cook bacon according to package directions, either in a pan with nonstick spray or in the microwave.

2. Bring a pan sprayed with nonstick spray to medium heat. Add ground turkey and use a spatula to break it up and crumble it as it cooks. Once turkey is no longer pink, about 2 minutes, add egg substitute to the pan. Scramble until mostly solid.

3. Add bacon pieces and continue to cook until the scramble is fluffy and fully cooked. Plate it up and top with the chopped tomatoes. If you like, finish it off with your favourite egg-friendly add-ons. Happy breakfasting!

(Recipe taken from the book Hungry Girl: 200 Under 200)