I often get asked for ideas for quick meals under 400 calories so here are a few I think you will enjoy. I will soon blog some great ideas for salads that you can pack for lunch and take to work. Planning ahead and having control over what you eat can save you many un-wanted calories and a lot of pennies!
Spicy Tomato Clams (serves 4)
1 tbs of olive oil, 1/2 cup each of chopped onion, green pepper and celery, 1 crushed clove of garlic. Saute all these ingredients together in a pan until they start to soften. Add 1 can of crushed tomatoes, 1 cup of w1 tbs olive white wine and 1 finely chopped green chillie. Cook for about 5 mins and then add 1kg of clams in their shells. Place a lid on the pan and allow to cook for a further 8 mins or until the shells have opened. Serve with a portion of Spaghetti.
Calories: 89 , Fat; 3.8 g, Carbs; 6.2 g, Protein; 5.4g (without spaghetti portion)
Turkey Burger (Makes 2 Burgers)
6 oz ground turkey , 1 egg white, 2 tbs oats, 1/4 cup of finely, diced onion, 1 tsp cumin, 1 tsp chili pepper,1 clove of crushed garlic. Put all the ingredients into a bowl and dig in your hands! Really squeeze all the ingredients together until they are thoroughly mixed. Divide into 2 patties and cook in a pan with a touch of coconut oil. Serve wrapped up in a crisp lettuce leaf with additional chopped onion and tomatoe if desired. Yum!
Calories per serving; 345 , Fat; 15.5 g, Carbs; 16g, Protein; 35 g
Chicken Pizza with Red Pesto
1 Wholemeal Tortilla wrap, 6 oz of grilled chicken, 3 tbs of red pesto, 1/4 cup of chopped sundried tomatoes and 1/2 cup of grated mozarella.....Spread the torilla with the pesto, chop the chicken and spread evenly over the pesto, followed by the sundried tomatoes and cheese. Place in a hot oven for about 10 minutes! Easy!
Calories per 1/2 Pizza; 329, Fat; 10g, Carbs; 25 g, Protein; 33 g
Quinoa, walnut, apple and Turkey salad (serves 2)
1/4 cup of quinoa, 1/2 cup water, 6 oz of chopped cooked turkey, 1 cup of chopped green apple, 1/4 cup chopped walnuts, 3 cups of mixed salad leaves. Cook the quinoa in the cup of water for about 10 minutes. Put aside and leave to cool. Place the chopped turkey, apple and walnut in a bowl and mix together. Add the quinoa and salad leaves plus a couple of tablespoons of apple cider vinaigrette* Mix everything together and serve!
Calories per serving; 365, Fat; 18g, Carbs; 30g, Protein; 19g
p.s Season your dishes according to taste, salt and pepper and or other herbs that you like!
* Apple cider vinaigrette: 1/2 cup of apple cider vinegar, 1 cup of Sunflower oil, 1/2 cup of Walnut oil, 1 tsp of stevia (sweetner), 1 tbs of french mustard, 1 tsp of finely grated lemon zest (optional) Place in a blender and wiz together. Keep in a closed jar in the fridge and use as required.