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

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)

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)

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.