Makes 2 Servings
Per Serving (about 1 cup)
90 calories
1g fat
556mg sodium
9g carbs
1.5g fiber
4g sugars
11g protein
Ingredients:
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
Directions:
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)
Saturday 26 December 2009
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
Ingredients:
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
Directions:
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)
Per Serving (3/4 cup)
153 calories
2.5g fat
730mg sodium
14g carbs
2g fiber
7g sugars
18g protein
Ingredients:
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
Directions:
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
Ingredients:
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
Directions:
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.
Serve!
(This recipe is taken from the book Hungry Girl: 200 under 200)
Per Serving (3/4 cup)
142 calories
2.25g fat
585mg sodium
6g carbs
0.5g fiber
1g sugars
25g protein
Ingredients:
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
Directions:
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.
Serve!
(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
Ingredients:
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
Directions:
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)
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
Ingredients:
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
Directions:
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
Ingredients:
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
Directions:
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)
Per Serving (1/4 of the recipe)
82 calories
1.5g fat
31mg sodium
5g carbs
1.25g fiber
2.5g sugars
12g protein
Ingredients:
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
Directions:
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)
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
Ingredients:
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
Directions:
1. 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)
Makes 1 Serving
Per Serving (Entire Recipe)
195 calores
2g fat
663mg sodium
6g carbs
1g fiber
4g sugars
36g protein
Ingredients:
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
Directions:
1. 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)
Gooey Cinnamon Rolls With Cream Cheese Icing! (126kcals)
Makes 8 servings.
Per Seving (1 iced roll):
126 calories
5g fat
308mg sodium
18.5g carbs
less than 0.5g fiber
6.5g sugars
3g protein
Ingredients:
For Dough
1 Package Pillsbury Reduced Fat Crescent Rolls refrigerated dough
16 sprays I Can't Believe It's Not Butter spray (or use your fave)
For Filling
1/4 cup dark brown sugar (not packed)
1/4 cup Splenda (granulated)
1/2 tablespoon light whipped butter or light buttery spread, room temperature
1 1/2 teaspoons cinnamon
1/8 teaspoon salt
For Icing
1/74 cup Cool Whip Free, thawed
3 tablespoons fat-free cream cheese, room temperature
1 tablespoon Splenda (granulated)
Directions:
1. Preheat oven to 375 Degrees
2. To make filling, combine all ingredients in a medium bowl, stirring well to make sure butter/spread gets mixed in evenly. Set aside.
3. To make icing, combine all ingredients in a small bowl and mix until smooth and blended. Place in the fridge to chill and set.
4. Using a rolling pin dusted lightly with flour, very firmly roll out dough into a thin sheet about 8 inches by 12 inches. Spray the dough's surface evenly with butter-spray.
5. Spread filling out evenly over dough, leaning a 1/2 inch border around the edges.
6. Starting with the long side of the dough, roll it up tightly, forming a log. Once dough is completelhy rolled up, pinch the long seam to seal.
7. Turn the log over sot hat the seam is facing down. Using a very sharp knife, cut log into 8 even pieces, being careful not to squish dough.
8. Spray a baking pan with nonstick spray and arrange pieces of dough in the pan with swirl sides facing up. Use your hands to firmly press down on the tops of the pieces. Pinch the side seams to seal, if necessary.
9. Cover pan with aluminum foil and bake in the oven for 8 minutes.
10. Remove foil and return pan to oven. Bake for an additional 5 minutes, or until cinnamon rolls and risen and are slightly browned on top.
11. Evenly distribute icing over cinnamon rolls and then enjoy!
(Recipe taken from the book Hungry Girl: 200 under 200)
Per Seving (1 iced roll):
126 calories
5g fat
308mg sodium
18.5g carbs
less than 0.5g fiber
6.5g sugars
3g protein
Ingredients:
For Dough
1 Package Pillsbury Reduced Fat Crescent Rolls refrigerated dough
16 sprays I Can't Believe It's Not Butter spray (or use your fave)
For Filling
1/4 cup dark brown sugar (not packed)
1/4 cup Splenda (granulated)
1/2 tablespoon light whipped butter or light buttery spread, room temperature
1 1/2 teaspoons cinnamon
1/8 teaspoon salt
For Icing
1/74 cup Cool Whip Free, thawed
3 tablespoons fat-free cream cheese, room temperature
1 tablespoon Splenda (granulated)
Directions:
1. Preheat oven to 375 Degrees
2. To make filling, combine all ingredients in a medium bowl, stirring well to make sure butter/spread gets mixed in evenly. Set aside.
3. To make icing, combine all ingredients in a small bowl and mix until smooth and blended. Place in the fridge to chill and set.
4. Using a rolling pin dusted lightly with flour, very firmly roll out dough into a thin sheet about 8 inches by 12 inches. Spray the dough's surface evenly with butter-spray.
5. Spread filling out evenly over dough, leaning a 1/2 inch border around the edges.
6. Starting with the long side of the dough, roll it up tightly, forming a log. Once dough is completelhy rolled up, pinch the long seam to seal.
7. Turn the log over sot hat the seam is facing down. Using a very sharp knife, cut log into 8 even pieces, being careful not to squish dough.
8. Spray a baking pan with nonstick spray and arrange pieces of dough in the pan with swirl sides facing up. Use your hands to firmly press down on the tops of the pieces. Pinch the side seams to seal, if necessary.
9. Cover pan with aluminum foil and bake in the oven for 8 minutes.
10. Remove foil and return pan to oven. Bake for an additional 5 minutes, or until cinnamon rolls and risen and are slightly browned on top.
11. Evenly distribute icing over cinnamon rolls and then enjoy!
(Recipe taken from the book Hungry Girl: 200 under 200)
Monday 20 July 2009
Updates to come
Monday 18 May 2009
Coming Soon...
My 200 Under 200 book has come so I'm going to start copying over some recipes and nutritional info for you all so that is coming soon!
As always, if you try any of the recipes in here, leave a comment, I'm sure I and the other ladies would love an opinion on how they turned out!
And of course, feel free to email your own recipes to me =] My email address can be found in the first post.
XOXO
Vee
As always, if you try any of the recipes in here, leave a comment, I'm sure I and the other ladies would love an opinion on how they turned out!
And of course, feel free to email your own recipes to me =] My email address can be found in the first post.
XOXO
Vee
Wednesday 29 April 2009
Braised Lettuce - modified by Vee
NUTRITIONAL INFO AT THE BOTTOM!
So, this is basically just telling you all how I made my Braised Lettuce and what quantities I used. The Braised Lettuce by K recipe is the basic recipe my friend gave me, without amounts because, you can put in as much of whatever you want. But, here's what I used.
1/3 of a medium onion (approx), chopped
1 large clove of garlic, crushed/finely chopped (if you're using smaller cloves it would be 2 or 3. This mother was huge but made it taste amazing, and I love garlic)
1 head of baby gem lettuce, chopped
1 stalk of celery, halved lengthwise and then chopped
1/4 of a Green Bell Pepper, diced
4 Spring Onions, chopped
A pinch of dried Basil and Parsley, Sea Salt, and a dash of Tobasco
1 Chicken Stock Cube
Water
So the order I did this in was similar to the way K laid it out, but here you go:
1. Put the garlic and onions in your pan or pot (I used a pot rather than a frying pan, to make it easier when I added water) and fry gently until softened and yellowed. If you need too, add a little margarine to stop it from sticking to the pan.
2. Smells amazing, doesn't it?? Add the lettuce to the pot, along with the celery and green pepper (as these take a while to cook).
3. After letting it sit for a minute, stir through and then add your chicken stock and enough water to cover the lettuce. I crushed the stock cube over the lettuce and then added the water, but found that I still had a little bit of stock that hadn't dissolved. So I'd recommend mixing the stock in a cup of boiling water, adding that to the pot, and then topping up with some more water if you need to.
4. Add the rest of the ingredients (herbs, spring onion, salt and pepper or other seasonings, and a splash of Tobasco if you want to use it. I added a few drops and it didn't make it spicy, but the flavour was amazing). Stir together, cover and let simmer for a while, until everything is warmed through and the harder ingredients (like celery) have softened a bit. I left mine around 10 minutes, I think, but it could have been left for 20. The stock will also reduce slightly, mm.
5. Serve!
These amounts made around 2 bowls worth, so I'll have to adjust my amounts next time to make less (So there's less wasteage. It would feel like too much of a binge to have two big bowls of soup, and I was pretty full after 1 so no need for extra).
But again, adjust according to how much you want to eat. I've tried this now and it was amazing. I might make some tonight or Friday again so I'll try to take some step by step photographs for you all =]
I'm going to go figure out exactly how many calories are in one bowl, hang on.
NUTRITIONAL INFO : Nutrition Grade A
Serving Size: 106g
Calories Per Serving: 33
Calroies From Fat: 4
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 15mg
Total Carbohydrates: 6.7g
Dietary Fiber: 2.2g
Sugars: 2.6g
Protein: 1.4g
Percentage of Daily Guidelines (based on a 2000kcal diet, lawl)
Vitamin A: 49%
Vitamin C: 56%
Calcium: 4%
Iron: 5%
Fat: 1%
Cholesterol: 0%
Sodium: 1%
Total Carbs: 2%
Dietary Fiber: 9%
Finally, I've added it to the Calorie Count Recipe thing so you can quickly add it to your daily totals if you use that website to track your calories. I put in that it makes two servings, as mine made two decent bowls-worth.
Braised Lettuce Info on CalorieCount
So, this is basically just telling you all how I made my Braised Lettuce and what quantities I used. The Braised Lettuce by K recipe is the basic recipe my friend gave me, without amounts because, you can put in as much of whatever you want. But, here's what I used.
1/3 of a medium onion (approx), chopped
1 large clove of garlic, crushed/finely chopped (if you're using smaller cloves it would be 2 or 3. This mother was huge but made it taste amazing, and I love garlic)
1 head of baby gem lettuce, chopped
1 stalk of celery, halved lengthwise and then chopped
1/4 of a Green Bell Pepper, diced
4 Spring Onions, chopped
A pinch of dried Basil and Parsley, Sea Salt, and a dash of Tobasco
1 Chicken Stock Cube
Water
So the order I did this in was similar to the way K laid it out, but here you go:
1. Put the garlic and onions in your pan or pot (I used a pot rather than a frying pan, to make it easier when I added water) and fry gently until softened and yellowed. If you need too, add a little margarine to stop it from sticking to the pan.
2. Smells amazing, doesn't it?? Add the lettuce to the pot, along with the celery and green pepper (as these take a while to cook).
3. After letting it sit for a minute, stir through and then add your chicken stock and enough water to cover the lettuce. I crushed the stock cube over the lettuce and then added the water, but found that I still had a little bit of stock that hadn't dissolved. So I'd recommend mixing the stock in a cup of boiling water, adding that to the pot, and then topping up with some more water if you need to.
4. Add the rest of the ingredients (herbs, spring onion, salt and pepper or other seasonings, and a splash of Tobasco if you want to use it. I added a few drops and it didn't make it spicy, but the flavour was amazing). Stir together, cover and let simmer for a while, until everything is warmed through and the harder ingredients (like celery) have softened a bit. I left mine around 10 minutes, I think, but it could have been left for 20. The stock will also reduce slightly, mm.
5. Serve!
These amounts made around 2 bowls worth, so I'll have to adjust my amounts next time to make less (So there's less wasteage. It would feel like too much of a binge to have two big bowls of soup, and I was pretty full after 1 so no need for extra).
But again, adjust according to how much you want to eat. I've tried this now and it was amazing. I might make some tonight or Friday again so I'll try to take some step by step photographs for you all =]
I'm going to go figure out exactly how many calories are in one bowl, hang on.
NUTRITIONAL INFO : Nutrition Grade A
Serving Size: 106g
Calories Per Serving: 33
Calroies From Fat: 4
Total Fat: 0.5g
Cholesterol: 0mg
Sodium: 15mg
Total Carbohydrates: 6.7g
Dietary Fiber: 2.2g
Sugars: 2.6g
Protein: 1.4g
Percentage of Daily Guidelines (based on a 2000kcal diet, lawl)
Vitamin A: 49%
Vitamin C: 56%
Calcium: 4%
Iron: 5%
Fat: 1%
Cholesterol: 0%
Sodium: 1%
Total Carbs: 2%
Dietary Fiber: 9%
Finally, I've added it to the Calorie Count Recipe thing so you can quickly add it to your daily totals if you use that website to track your calories. I put in that it makes two servings, as mine made two decent bowls-worth.
Braised Lettuce Info on CalorieCount
Tuesday 28 April 2009
Negative Calorie Food Lists
Fruits
Apricot
Mandarin orange
Blackberry
Melon Canteloupe
Blackcurrant
Peaches
Clementines
Plums
Damsons
Raspberry
Grapefruit
Rhubarb
Guava
Strawberry
Honeydew Melon
Tangerine
Lemon
Watermelon
Vegetables
Asparagus
Fennel
Aubergine
Gourd
Broccoli
Leek
Cabbage
Lettuce
Carrots
Marrow
Cauliflower
Peppers
Celery
Radish
Chicory
Spinach
Cress
Tomato
Cucumber
Turnip
Apricot
Mandarin orange
Blackberry
Melon Canteloupe
Blackcurrant
Peaches
Clementines
Plums
Damsons
Raspberry
Grapefruit
Rhubarb
Guava
Strawberry
Honeydew Melon
Tangerine
Lemon
Watermelon
Vegetables
Asparagus
Fennel
Aubergine
Gourd
Broccoli
Leek
Cabbage
Lettuce
Carrots
Marrow
Cauliflower
Peppers
Celery
Radish
Chicory
Spinach
Cress
Tomato
Cucumber
Turnip
Braised Lettuce - By K
Okay guys!
I've been wanting K's recipe for Braised Lettuce for a while and finally got her to email it to me. K is a miracle worker when it comes to calorie-counting, I swear.
Please note that there are no specific quantities involved - it depends entirely on what portion size you want and how much of anything you want to eat. She adapted this from a recipe she found on the BBC Goodfood Website, so check it out if you want.
Ingredients: these are the basic ingredients, you can add additional veggies if you want to, see below
Lettuce
Onion
Garlic
Good quality stock (Vegetable or Chicken)
Salt and pepper
Optional Ingredients:
Mushrooms
Petit pois
Green pepper
Directions:
Finely chop the onion and garlic and fry them til soft in the saucepan. (add mushrooms at this point if using)
Sit chopped lettuce ontop of the onions on a low heat for 5 minutes.
Sprinkle stock over the lettuce and pour in boiling water so the lettuce is just covered.
Season and bring to simmering point, cover for 15 minutes til the stock has reduced slightly.
Add peas or other veggies, cover, cook 30minutes more.
(K suggests to add pepper to your bowl raw so it gives a little crunch =])
The basic mix comes to about 20-30 calories depending on the portion size and stock.
If you have any questions let me know and I'll pass them along to K for you, but overall I think this is a really easy straightforward recipe, and I'm dying to try it =]
I've been wanting K's recipe for Braised Lettuce for a while and finally got her to email it to me. K is a miracle worker when it comes to calorie-counting, I swear.
Please note that there are no specific quantities involved - it depends entirely on what portion size you want and how much of anything you want to eat. She adapted this from a recipe she found on the BBC Goodfood Website, so check it out if you want.
Ingredients: these are the basic ingredients, you can add additional veggies if you want to, see below
Lettuce
Onion
Garlic
Good quality stock (Vegetable or Chicken)
Salt and pepper
Optional Ingredients:
Mushrooms
Petit pois
Green pepper
Directions:
Finely chop the onion and garlic and fry them til soft in the saucepan. (add mushrooms at this point if using)
Sit chopped lettuce ontop of the onions on a low heat for 5 minutes.
Sprinkle stock over the lettuce and pour in boiling water so the lettuce is just covered.
Season and bring to simmering point, cover for 15 minutes til the stock has reduced slightly.
Add peas or other veggies, cover, cook 30minutes more.
(K suggests to add pepper to your bowl raw so it gives a little crunch =])
The basic mix comes to about 20-30 calories depending on the portion size and stock.
If you have any questions let me know and I'll pass them along to K for you, but overall I think this is a really easy straightforward recipe, and I'm dying to try it =]
Monday 27 April 2009
150 Calorie Foods [100-150] [Last updated April 27, 2009]
- 1 Veggie Burger
- 1 Slice Thin-Crust Cheese Pizza
- 1/4 Cup Raisins
- 10 Tortilla Chips (about 1 ounce)
This list will be updated as more foods are added. I will also cross-link any references to other recipes contained in this blog.
100 Calorie Foods [50-100] [Last updated April 27, 2009]
Below is a list of foods that have between 50 and 100 calories. Approximate calorie content is included with most of these. These have all been sourced from various places over the internet.
- 1 Cup Canned Chicken Noodle Soup [100kcals]
- 1 Hard-Boiled Egg [100kcals]
- 3 Ounces Broiled Catfish [100kcals]
- 3 Ounches Broiled Cod [100kcals]
- 1 Fudgsicle, Creamsicle or Pudding Pop [100kcals]
- 1/2 Plain Bagel [75kcals]
- 1 Slice Bread - White or Wheat [80kcals]
- 1 Slice Breadk - Light [40kcals]
- 1/2 Soft Breadstick (1 ounce) [75kcals]
- 1/2 Piece Cornbread (1 ounce) [95kcals)
- 1/2 English Muffin [68kcals]
- 4 Pieces Melba Toast [80kcals]
- 1/2 Blueberry or Bran Muffin [80kcals]
- 1/2 Corn Muffin [88kcals]
- 1/2 Popover [65kcals]
- 1/2 Cup Cooked Grits [70kcals]
- 1/2 Cup Cooked Oatmeal [75kcals]
- 1/4 Cup Low-Fat Granola [95kcals]
- 6 Plain Animal Crackers [85kcals]
- 3 Iced Animal Crackers [75kcals]
- 1 Sheet Graham Crackers [55kcals]
- 1/2 Sheet Matzoh [55kcals]
- 23 Oyster Crackers [60kcals]
- 5 Saltines [60kcals]
- 3 Cups Plain Air-Popped Popcorn [90kcals]
- 1 1/2 Cups Microwave Popcorn [55kcals]
- 3 Cups Light Microwave Popcorn [60kcals]
- 1 Cup Oil-Popped Popcorn [55kcals]
- 1/2 Cup Caramel Popcorn [75kcals]
- 1 Cup Cheese Popcorn [64kcals]
- 5 Baked Potato Chips (crisps) [60kcals]
- 10 Regular Potato Chips (crisps) [75kcals]
- 4 Large OR 8 Small Pretzels [55kcals]
- 10 Bite-Size Baked Tortilla Chips [55kcals]
- 6 Round Tortilla Chips [75kcals]
- 1/2 Cup Apple Juice [60kcals]
- 1/2 Cup Apricot Nectar [70kcals]
- 1/2 Cup Cranberry Juice Cocktail [75kcals]
- 1/2 Cup Grape Juice [75kcals]
- 1 Cup Grapefruit Juice [95kcals]
- 1/2 Cup Orange Juice [55kcals]
- 1/2 Cup Pineapple Juice [70kcals]
- 1/2 Cup Prune Juice [90kcals]
- 1 Medium Apple [80kcals]
- 1/4 Medium Avocado [80kcals]
- 1/2 Medium Banana [55kcals]
- 1 Cup Blackberries [75kcals]
- 1 Cup Blueberries [80kcals]
- 1 Cup Canteloupe [55kcals]
- 10 Medium Maraschino Cherries [100kcals]
- 1/2 Cup Fresh Cherries (Sour) [40kcals]
- 1/2 Cup Fresh Cherries (Sweet) [60kcals]
- 1/2 Cup Fruit Cocktail in Light Syrup [70kcals]
- 17 Grapes [60kcals]
- 1 Cup Honeydew Melon [60kcals]
- 1/2 Medium Mango [65kcals]
- 1/4 Cup Mixed Dried Fruit [85kcals]
- 1 Medium Nectarine [65kcals]
- 1 Medium Orange [60kcals]
- 1 Medium Papaya [60kcals]
- 1 Medium Pear [100kcals]
- 1 Cup Fresh Pineapple [75kcals]
- 1/2 Cup Canned Pineapple in Light Syrup [65kcals]
- 3 Medium Dried Plums (Prunes) [60kcals]
- 1 Cup Raspberries [60kcals]
- 1 (2 ounce) Baked Potato [65kcals]
- 1/2 Cup Mashed Potatoes (with milk/butter) [100kcals]
- ½ Cup Whole Milk [75kcals]
- ½ Cup 2% Milk [60kcals]
- 1 Cup Skim Milk [90kcals]
- ½ Cup Low-Fat Buttermilk [55kcals]
- ½ Cup Fat-Free Chocolate Milk [73kcals]
- ½ Cup Plain Whole-Milk Yogurt [90kcals]
- ½ Cup Plain Low-Fat Yogurt [55kcals]
- ¼ Cup Flavoured Low-Fat Yogurt [58kcals]
- ½ Ounce Regular Cheese [55kcals]
- 1 Ounce Reduced-Fat Cheese [80kcals]
- ½ Cup Fat-Free Cottage Cheese [80kcals]
- 2 Tablespoons Reduced-Fat Cream Cheese [70kcals]
- 1 Ounce Feta Cheese [80kcals]
- 1 Ounce Mozzarella Cheese (part skim) [80kcals]
- ¼ Cup Low-Fat Ricotta Cheese [70kcals]
- 1 Ounce String Cheese [70kcals]
- ¼ Cup Frozen Yogurt [60kcals]
- ½ Cup Fat-Free Frozen Yogurt [95kcals]
- ¼ Cup Ice Cream [70kcals]
- ½ Cup Fat-Free Ice Cream [90kcals]
- ½ Cup Fat-Free No-Added-Sugar Ice Cream [70kcals]
- ¼ Cup Sherbet [65kcals]
- ¼ Cup Sorbet [55kcals]
- 1 Ounce Beef Jerky [90kcals]
- 1 Ounce Bologna [90kcals]
- ½ Ounce Pepperoni [70kcals]
- 1 Ounce Smoked Sausage [95kcals]
- 1 ½ Ounce Cooked Chicken Breast with Skin [85kcals]
- 1 ½ Ounce Cooked Chicken Breast without Skin [70kcals]
- 1 Ounce Cooked Chicken Thighs with Skin [70kcals]
- 1 ½ Ounce Cooked Chicken Thighs Without Skin [84kcals]
- 1 ½ Ounce Dark Turkey Meat with Skin [94kcals]
- 1 ½ Ounce Dark Turkey Meat without Skin [80kcals]
- 1 ½ Ounce Light Turkey Meat with Skin [70kcals]
- 1 ½ Ounce Light Turkey Meat without Skin [60kcals]
- 1 ½ Ounce Cooked Lean Ground Turkey[85kcals]
- 1 ½ Ounce Cooked Extra-Lean Ground Turkey[60kcals]
- 1 ½ Ounce Cooked Catfish [65kcals]
- 6 Large Clams [90kcals]
- 3 Ounces Cooked Fresh Blue Crab [90kcals]
- ½ Cup Canned Blue Crab [70kcals]
- 3 Ounces Imitation Crab [90kcals]
- 1 ½ Ounces Cooked Halibut [60kcals]
- 1 ½ Ounces Cooked Lobster [55kcals]
- 1 ½ Ounces Cooked Mussels [73kcals]
- 6 Oysters [65kcals]
- 1 ½ Ounce Cooked Fresh Salmon [78kcals]
- 1 ½ Ounce Cooked Bay Scallops [60kcals]
- 3 Large Sea Scallops [60kcals]
- 1 ½ Ounces Cooked Fresh Yellowfin Tuna [60kcals]
- ¼ Cup Canned Tuna (in water) [60kcals]
- 1 Large Egg [75kcals]
- 1 Egg Yolk [60kcals]
- 9 Cashews [83kcals]
- 2 Tablespoons Flax Seeds [95kcals]
- 1 Tablespoon Peanut Butter [95kcals]
- 20 Oil-Roasted Peanuts [85kcals]
- 15 Pecans [80kcals]
- 2 Tablespoons Pumpkin Seeds [95kcals]
- 1 Tablespoon Regular Pancake Syrup [55kcals]
- 6 Fluid Ounces Regular Beer [73kcals]
- 4 Fluid Ounces Bloody Mary [93kcals]
- ½ Fluid Ounce 54 Proof Liquers [58kcals]
- 1 Fluid Ounce Daquiri [56kcals]
- 4 Fluid Ounces 80 Proof Gin, Rum, Vodka, or Whiskey [65kcals]
- 4 Fluid Ounces Dry Sherry [80kcals]
- 4 Fluid Ounces Sweet Dessert Wine [90kcals]
- 8 Fluid Ounces Wine Cooler [72kcals]
- 8 Fluid Ounces Café Latte with Fat-Free milk [80kcals]
- 8 Fluid Ounces Cappuccino with Fat-Free milk [55kcals]
- 4 Fluid Ounces Hot Cocoa Mix with Water [60kcals]
- 8 Fluid Ounces Tonic Water [85kcals]
- 6 Fluid Ounces Soda/Pop [73kcals]
- 8 Fluid Ounces Sweetened Iced Tea [90kcals]
This list will be updated as more foods are added. I will also cross-link any references to other recipes contained in this blog.
50-Calorie Foods [0-50] [Last updated April 27, 2009]
Below is a list of foods that have between 0 and 50 calories. Approximate calorie content is included with most of these. These have all been sourced from various places over the internet.
- Braised Lettuce (click for recipe) [20-30kcals]
- 2 Slices Turkey Breast
- 1 Cup Steamed Asparagus
- 1 Cup Steamed Broccoli
- 2 Cups Light Microwave Popcorn
- 1 Cup Puffed Rice [50kcals]
- 1/4 Cup Raisin Bran [50kcals]
- 1 Cup Reduced-Calorie Cranberry Juice Cocktail [45kcals]
- 2 Tablespoons Lemon Juice [10kcals]
- 2 Tablespoons Lime Juice [10kcals]
- 1 Cup Tomato Juice [50kcals]
- 1 Cup Vegetable Juice [50kcals]
- 1/4 Cup Sweetened Applesauce [50kcals]
- 1/2 Cup Unsweetened Applesauce [50kcals]
- 4 Halves Dry Apricot [40kcals]
- 1 Medium Fresh Apricot [20kcals]
- 1/2 Cup Fresh Cranberries [25kcals]
- 1/2 Medium Grapefruit [40kcals]
- 1 Medium Kiwi [45kcals]
- 1/2 Cup Canned Mandarin Oranges [50kcals]
- 1 Medium Peach [40kcals]
- 1/2 Medium Peach [50kcals]
- 1 Medium Plum [35kcals]
- 1 Medium Tangerine [35kcals]
- 1 Cup Strawberries [50kcals]
- 1 Medium Watermelon [50kcals]
- 1/2 Cup Cooked Carrots [35kcals]
- 1 Large Raw Carrot [30kcals]
- 1 Stalk Celery [5kcals]
- 1/2 Medium Cucumber [20kcals]
- 1 Cup Lettuce [5kcals]
- 1 Medium Tomato [25kcals]
- 2 1/2 Cups Sugarfree Flavoured Gelatin [50kcals]
- 12 Baby Carrots [50kcals]
- 10 Dill Pickle Spears [50kcals]
- 1 1/4 Cup Spinach (boiled and drained) [50kcals]
- 3/4 Cup Gazpacho [50kcals]
- 1 Thick Slice Smoked Salmon [50kcals]
- 1 1/2 pieces California Roll [50kcals]
- 1/3 Slim Jim [50kcals]
- 1 1/2 Strips Bacon [50kcals]
- 1/2 Nature Valley Oats N' Honey Granola Bar [50kcals]
- 1/2 Cup Vegetarian Barley Soup [50kcals]
- 1 Fig Bar [50kcals]
- 1 Tablespoon Honey [50kcals]
- 2 Hershey Kisses [50kcals]
- 12 M&M's [50kcals]
- 11 Dry Roasted Peanuts [50kcals]
- 1/2 Lowfat Ice Cream Sandwich [50kcals]
- 2 Medium Tomatos [50kcals]
- 16 Cherry Tomatoes [50kcals]
- 7 Almonds [50kcals]
- 2 Ounces Red or White Wine [50kcals]
- 6 Ounces Bud Light
- 1 Cup Star Fruit [32kcals]
- 1 Cup Apricot [34kcals]
- 1 Cup Apple Slices [50kcals]
- 1/2 Cup Papaya [27kcals]
- 1/2 Cup Plums [27kcals]
- 1/2 Cup Raspebrries [32kcals]
- 1/2 Cup Blackberries [31kcals]
- 1/2 Frozen Banana [45kcals]
- 1/4 Cup Edamame with Sea Salt [47kcals]
- 8 Ounces Miso Soup [36kcals]
- 3/4 Cup Almond Milk [45kcals]
- 2 Large Marshmallows [50kcals]
- ½ Cup 1% Milk [50kcals]
- ½ Cup Soy Drink [50kcals]
- ½ Cup Fat-Free Yogurt [50kcals]
- 1 Ounce Fat-Free Cheese [40kcals]
- ¼ Cup 2% Cottage Cheese [50kcals]
- 1 Tablespoon Cream Cheese [50kcals]
- 2 Tablespoons Fat-Free Cream Cheese [30kcals]
- ¼ Cup Reduced-Fat Ice Cream [50kcals]
- 1 Slice Fried Bacon [35kcals]
- 1 Ounce Canadian Bacon [45kcals]
- 1 Ounce Deli Roast Beef [30kcals]
- 1 Ounce Deli Chicken Breast [45kcals]
- 1 Ounce Deli Turkey Breast [30kcals]
- 1 ½ Ounces Smoked Salmon [50kcals]
- 1 Egg White [15kcals]
- ¼ Cup Egg Substitute [30kcals]
- 1 Tablespoon Poppy Seeds [50kcals]
- 1 Tablespoon Sunflower Seeds [50kcals]
- 1 Tablespoon Chocolate Syrup [50kcals]
- 1 Tablespoon Jam [50kcals]
- 1 Tablespoon Maple Syrup [50kcals]
- 1 Tablespoon Reduced-Calorie Pancake Syrup [25kcals]
- 1 Teaspoon Sugar (white or brown) [15kcals]
- 6 Fluid Ounces Light Beer [50kcals]
- 8 Fluid Ounces Club Soda [0kcals]
- 6 Fluid Ounces Brewed Coffee [5kcals]
- 6 Fluid Ounces Brewed Coffee [5kcals]
- 12 Fluid Ounces Diet Soda/Pop [0kcals]
- 6 Fluid Ounces Brewed Tea [5kcals]
- 1/2 Wedge of Honeydew Melon with 1 Thin Slice Honey Ham [50kcals]
- 3 Saltines each topped with 2 thin slices turkey pepperoni [50kcals]
- 3 Wheat Thins topped with low-fat cream cheese and thin slice of pickle [50kcals]
- 10 Medium strawberries with 1 Tablespoon Cool Whip [50kcals]
- 1/2 Cup Diced Watermelon with 1 Tablespoon lowfat Yogurt [50kcals]
- 1 1/2 Cups chopped cucumer with 3/4 Tablespoon olive Oil, lemon juice and salt
- 1 Diet Root Beer Float with 1/4 Cup Light Vanilla Ice Cream [50kcals]
- 5 Large Strawberries covered with 2 Teaspoons Confectioner's (Icing) Sufar [45kcals]
- 8 Endive Leaves with 1/2 Ounce Reduced-Fat Feta [47kcals]
- 2 Egg Whites with One Ounce Feta [50kcals]
- 1 Large Tomato Broiled with 1 Ounce Low-Fat Mozzarella [50kcals]
This list will be updated as more foods are added. I will also cross-link any references to other recipes contained in this blog.
What it is and What it's for
So I obviously never followed through with the original intent of this blog post. Mostly because I suck and am lazy and never got around to doing any tarot card readings and I haven't had the time, patience, or inspiration for anything more creative-minded either.
Instead, I'm going to try to turn this into a handy recipe guide - recipes of "ED-Friendly" foods and dishes, with calorie and nutritional information included. I personally have a hard time trying to come up with new things that don't consist of a fat-free yogurt, an apple, half a Slim-Fast shake, etc. So, whatever I find and compile will be going here. I'll try to attach photos were appropriate, too, but it depends on whether photos are included.
If and when I do attempt any of these recipes for myself I'll also do a step-by-step photographs from my kitchen. But that means I have to be not-lazy, so will come in the future. To begin with, this is simply a cook-book-blog, if you will.
If you have anything to submit you can email me on xsnuffondigital##@live.co.uk (take out the ##)
Instead, I'm going to try to turn this into a handy recipe guide - recipes of "ED-Friendly" foods and dishes, with calorie and nutritional information included. I personally have a hard time trying to come up with new things that don't consist of a fat-free yogurt, an apple, half a Slim-Fast shake, etc. So, whatever I find and compile will be going here. I'll try to attach photos were appropriate, too, but it depends on whether photos are included.
If and when I do attempt any of these recipes for myself I'll also do a step-by-step photographs from my kitchen. But that means I have to be not-lazy, so will come in the future. To begin with, this is simply a cook-book-blog, if you will.
If you have anything to submit you can email me on xsnuffondigital##@live.co.uk (take out the ##)
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