500 Calorie Cooking: A Family Friendly Cookbook
Format: PDF / Kindle (mobi) / ePub
This book contains more than 60 meals which are all under 500 calories. There are more than 135 individual recipes that are delicious and satisfying for the whole family. All the recipes are written gluten-free but are wheat adaptable.
vinegar, sesame oil, ginger, garlic and soy sauce. Pour the marinade over the haddock, cover and marinate in the refrigerator for at least 1 hour. Preheat the broiler. Broil the haddock for 3 minutes per side. Quinoa and snow peas Serving per recipe: 4 Calories per serving: 145 Protein: 6.3 g Carbohydrate: 23.6 g Fat: 3 g Cholesterol: 0 mg Sodium: 232.3 mg Fiber: 4.6 g 2/3 c quinoa ½ lb snow peas, halved 3 scallions, sliced ½ red bell pepper, sliced 2 cloves garlic, whole 1 t
sauce, add the basil and reduce the sauce by half. Pour the sauce over the pasta and mussels. Oysters Rockefeller, Creamed Corn, Radicchio Total calories per serving: 312 I love oysters, but I am terrible at shucking them. Since keeping these in the shell makes a very pretty presentation, I often have the fish monger shuck them for me. Although there is no cream in the creamed corn, scraping the corn husks creates a wonderful creamy sauce. Radicchio is a bitter red leafy vegetable.
oil, thyme, garlic powder, salt and red pepper flakes. Lay the sweet potatoes on a cookie sheet and roast 30 minutes, turning once. Baked zucchini Serving per recipe: 4 Calories per serving: 30 Protein: 2.9 g Carbohydrate: 3.9 g Fat: 0.8 g Cholesterol: 3 mg Sodium: 225.9 mg Fiber: 1.2 g 2 medium zucchini, sliced 2 T parmesan cheese, grated ½ t dried oregano ¼ t salt ¼ t pepper Cooking spray Preheat the oven to 375°. Spray a small casserole dish with cooking spray. Combine the
Transfer the pork to the oven and roast for 20 minutes or until the internal temperature reaches 140°. Allow to rest for 10 minutes before carving. Sweet potatoes oven fries Serving per recipe: 4 Calories per serving: 278 Protein: 3.5g Carbohydrate: 63.2 g Fat: 1.1 g Cholesterol: 0 mg Sodium: 311 mg Fiber: 9.3 g 2 large sweet potatoes, sliced into wedges 1 t olive oil ½ t salt ¼ t pepper ¼ t garlic powder Preheat the oven to 425°. Mix the sweet potatoes wedges with olive oil,
scallions, sliced Bring the water to boil in large saucepan over high heat. Add the millet and reduce the heat to medium. Cook uncovered for 20 minutes or until tender. Stir in the scallions and soy sauce. Shepherd’s Pie Total calories per serving: 476 My vegetarian shepherd’s pie uses lentils and vegetables, cooked in a flavorful sauce and topped with mashed potatoes. I am a big fan of one pot meals so I add more vegetables to my shepherd's pie than is traditional. Shepherd’s Pie