Low-Cal Meals in Minutes or Less

Are you of the mindset that delicious meals only come at the price of excess time and calories? If so, these recipes are for you. Weve compiled mouth-watering delightsall under 300 caloriesnone of which will take more than 15 minutes to cook. Whats more, weve done it for every meal of the dayeven dessert!

Table of Contents
Breakfast
Breakfast Pork Burritos Banana Pancakes Eggs Benedict Page 1 Page 2 Page 3

Lunch
Garden Wrap Bean and Rice Burritos Wild Rice Citrus Salad Summer Salad Pizza Page 4 Page 5 Page 6 Page 7

Dinner
Zesty Chicken Breasts Grilled Dilled Salmon Chinese Tofu Stir-Fry Pasta Shells with Sun Dried Tomatoes Spicy Broiled Rainbow Trout Page 8 Page 9 Page 10 Page 11 Page 12

Dessert
Caramelized Pineapple with Yogurt and Cookies Raspberry-Blackberry Tart Chocolate Mocha Torte Page 13 Page 14 Page 15

Low-Cal Meals in Minutes or Less

Breakfast Morning meals served in a jiffy that wont weigh you down.
Preparation time: 10 min Cooking time: 15 min Servings: 8

Breakfast Pork Burritos

INGREDIENTS
green bell pepper, nely chopped 1 cup salsa 8 our tortillas, warm 4 eggs, beaten 1 cup canned pork 1 small onion, nely chopped 1 tsp olive oil

COOKING DIRECTIONS
In a skillet, heat oil. Add green pepper and onion and cook until tender, about 5 minutes. Add canned pork and cook until heated through, about 5 minutes. Remove from skillet. Add beaten eggs to skillet and heat until cooked, about 3-5 minutes. Divide the egg and pork mixture equally among the tortillas. Top with salsa. Roll up burrito-style.

NUTRITION FACTS PER SERVING

Calories 250 % Calories From Fat 36% Total Fat 10g Saturated Fats 2.9g Monounsaturated Fats 5g Polyunsaturated Fats 1.8g Cholesterol 110mg Sodium 790mg Total Carbohydrates 27g Dietary Fiber 2.2g Sugar 2.9g Protein 11g

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Breakfast .
Preparation time: 10 min Cooking time: 5 min Servings: 6

Banana Pancakes
INGREDIENTS
1 cups all purpose our 1 / cups milk 1 banana, mashed cup chopped walnuts 2 tbsp sugar 1 egg, lightly beaten 2 tsp baking powder 3 tbsp vegetable oil tsp salt

COOKING DIRECTIONS
Sift mik, egg, banana, and sugar together in a bowl. Combine flour, baking powder, and salt in another bowl. Stir milk mixture into flour mixture until combined. Stir in walnuts. Heat a heavy nonstick skillet or griddle over medium high heat to 375F. Once heated, lightly brush surface with oil. Add about / cup of batter per pancake to skillet and cook 2-3 minutes, until small holes appear in the batter and bottom is browned. Repeat process until all pancakes are cooked. Serve immediately with desired toppings or keep warm in a 200F oven until ready to serve.

NUTRITION FACTS PER SERVING

Calories 290 % Calories from Fat 40.3% Total Fat 13g Saturated Fats 2.2g Monounsaturated Fats 2.4g Polyunsaturated Fats 7.9g Cholesterol 41mg Sodium 470mg Total Carbohydrates 36g Dietary Fiber 1.7g Sugar 9.8g Protein 7.1g

Breakfast .
Preparation time: 10 min Cooking time: 5 min Servings: 8

Eggs Benedict
INGREDIENTS
8 Canadian bacon slices 8 eggs 1 tsp cider vinegar 4 English mufns, split, toasted and buttered 9 oz hollandaise sauce mix

COOKING DIRECTIONS
Heat a heavy nonstick skillet over medium-high heat. Cook bacon 1-2 minutes per side or until browned and heated throughout. Top each muffin half with a slice of cooked bacon. Set aside and keep warm. Prepare sauce according to package directions. Bring a deep skillet of water with one teaspoon of vinegar to a gentle boil. Break an egg into a small bowl. Set aside. Using a spoon, vigorously swirl simmering water into a small circle to create a funnel-like effect. Gently slip egg into the swirling funnel of water. This helps keep the egg from breaking up. Repeat process with remaining eggs; poach 3-4 minutes or until eggs reach desired doneness.

NUTRITION FACTS PER SERVING

Calories 210 % Calories from Fat 42.4% Total Fat 9.9g Saturated Fats 3.1g Monounsaturated Fats 3.9g Polyunsaturated Fats 1.6g Cholesterol 230mg Sodium 690mg Total Carbohydrates 14g Dietary Fiber 1g Sugar 2.1g Protein 15g

Lunch Youre not limited to chicken broth if you want a quick and easy lunch.
Preparation time: 15 min Cooking time: 10 min Servings: 4

Garden Wraps
INGREDIENTS
1 cup zucchini, chopped tsp garlic powder 1 cup tomatoes, chopped 4 8 inch our tortillas, warmed tsp lime juice 1 cup yellow squash, chopped 2 tbsp balsamic vinegar / tsp hot pepper sauce, to taste 1 cup red bell pepper, chopped tsp dried oregano

COOKING DIRECTIONS
Turn on broiler. Spread out zucchini, tomatoes, squash, and red peppers on a cookie sheet and broil 5-10 minutes, until browned. Combine vegetables with remaining ingredients, except tortillas, in a bowl. Spoon one cup filling down center of each tortilla. Roll up and serve.

NUTRITION FACTS PER SERVING

Calories 250 % Calories From Fat 36% Total Fat 10g Saturated Fats 2.9g Monounsaturated Fats 5g Polyunsaturated Fats 1.8g Cholesterol 110mg Sodium 790mg Total Carbohydrates 27g Dietary Fiber 2.2g Sugar 2.9g Protein 11g

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Lunch
Preparation time: 10 min Cooking time: 10 min Servings: 6

Bean and Rice Burritos

INGREDIENTS
/ cup salsa 1 lb canned refried beans, or other canned beans 6 8 inch our or corn tortillas 1 cups cooked rice cup cheddar cheese, shredded 1 medium onion, chopped 1 cup cooked brown rice

COOKING DIRECTIONS
Spray saucepan with cooking spray and heat for about a minute. Add onion and cook until tender. Add beans, salsa, cheese, and rice. Heat thoroughly. Next, warm the tortillas in the microwave for about 15 seconds. Spoon equal parts of the bean mixture down center of each tortilla. Fold tortilla around filling.

NUTRITION FACTS PER SERVING

Calories 250 % Calories From Fat 17% Total Fat 5.3g Saturated Fats 1.9g Monounsaturated Fats 2.3g Polyunsaturated Fats 0.8g Cholesterol 4.9mg Sodium 840mg Total Carbohydrates 48g Dietary Fiber 5.2g Sugar 4g Protein 9.7g

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Lunch
Preparation time: 15 min Cooking time: 0 min Servings: 4

Wild Rice Citrus Salad

INGREDIENTS
cup slivered almonds 2 tbsp cilantro, chopped 2 cups mixed salad greens 2 Serrano chilies, seeded and minced (wear rubber gloves) 1 tbsp orange zest / cup currants cup bottled vinaigrette dressing 2 tbsp at leaf parsley, chopped 1 cups cooked wild rice, or gourmet rice blend cup orange juice

COOKING DIRECTIONS
Combine all ingredients, except for the greens and vinaigrette, in a bowl. Chill the mixture. Assemble by making a bed of greens on the plate, drizzle with dressing, and top with rice salad. Drizzle more vinaigrette on top if desired.

NUTRITION FACTS PER SERVING

Calories 200 % Calories from Fat 32% Total Fat 7.1g Saturated Fats 0.6g Monounsaturated Fats 4.2g Polyunsaturated Fats 1.8g Cholesterol 0mg Sodium 15mg Total Carbohydrates 28g Dietary Fiber 3.6g Sugar 9.2g Protein 6.3g

Lunch
Preparation time: 15 min Cooking time: 15 min Servings: 2

Summer Salad Pizza

INGREDIENTS
2 tbsp milk 2 small bread shell pizza crusts 2 tbsp grated Parmesan cheese cup fresh basil, chopped cup feta cheese, crumbled cup mayonnaise 1 / tbsp oil-packed sun-dried tomatoes, drained and chopped 2 scallions, thinly sliced 2 cups Romaine lettuce, chopped

COOKING DIRECTIONS
Preheat oven to 425F. Place pizza shells on a baking sheet. Sprinkle shells with half the chopped basil and half the feta cheese. Bake 12-15 minutes or until crust is golden brown. Combine milk, mayonnaise, sun-dried tomatoes, scallions, and remaining basil and feta cheese in a bowl. Stir in chopped lettuce until well mixed. Divide lettuce mixture between hot pizzas and serve sprinkled with Parmesan cheese.

NUTRITION FACTS PER SERVING

Calories 270 % Calories From Fat 70% Total Fat 21g Saturated Fats 8.5g Monounsaturated Fats 5.4g Polyunsaturated Fats 5.8g Cholesterol 48mg Sodium 750mg Total Carbohydrates 1g Dietary Fiber 1.7g Sugar 5.2g Protein 9.8g

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Dinner Pasta? Check. Chinese food? Of course. Diet-friendly? You got it.
Preparation time: 5 min Cooking time: 15 min Servings: 4

Zesty Chicken Breasts

INGREDIENTS
1 tbsp parsley, minced 2 tsp unsalted butter 1 tbsp Worcestershire sauce 1 lb boneless, skinless chicken breast halves 1 tsp Dijon mustard 1 tsp pepper 2 tbsp lemon juice 2 tsp lemon zest

COOKING DIRECTIONS
Rub equal amounts of lemon zest into each side of chicken breast. Sprinkle with pepper, pressing with hands to adhere. Melt butter in a heavy nonstick skillet over medium heat. Saut chicken 4-5 minutes per side or until chicken is golden and opaque throughout. Transfer to a platter and keep warm. Add lemon juice, Worcestershire sauce, and mustard to skillet, stirring with a wooden spoon to deglaze. Pour sauce over chicken breasts and sprinkle with parsley.

NUTRITION FACTS PER SERVING

Calories 210 % Calories from Fat 25.7% Total Fat 6g Saturated Fats 2.4g Monounsaturated Fats 1.9g Polyunsaturated Fats 1g Cholesterol 100mg Sodium 130mg Total Carbohydrates 2.2g Dietary Fiber 0.4g Sugar 0.7g Protein 35g

Dinner
Preparation time: 5 min Cooking time: 15 min Servings: 4

Grilled Dilled Salmon

INGREDIENTS
tsp dill weed 2 tbsp unsalted butter, melted 1 tbsp lemon juice tsp onion powder / tsp pepper 1 lb fresh salmon llets Heavy duty aluminum foil

COOKING DIRECTIONS
Prepare grill. Combine first five ingredients in a bowl and set aside. Arrange salmon in a tray made of heavy duty foil with 1 inch sides. Spread butter mixture over fillets. Place on grill over hot coals. Cover lightly with foil and cook about 15 minutes, until fish flakes when tested with a fork.

NUTRITION FACTS PER SERVING

Calories 220 % Calories From Fat 45% Total Fat 11g Saturated Fats 4.5g Monounsaturated Fats 2.8g Polyunsaturated Fats 2.2g Cholesterol 91mg Sodium 98mg Total Carbohydrates 0.5g Dietary Fiber 0g Sugar 0.2g Protein 29g

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Dinner
Preparation time: 5 min Cooking time: 15 min Servings: 4

Chinese Tofu Stir-Fry

INGREDIENTS
1 tbsp oil cup hoisin sauce 1 tbsp soy sauce 1 red bell pepper, thinly sliced cup bean sprouts Chinese cabbage, shredded 4 shallots or green onions, chopped 1 tomato, diced 13 oz rm tofu, drained and cut into in cubes 1 clove garlic, crushed

COOKING DIRECTIONS
Heat oil in a frying pan over a moderate to high heat. Saut garlic; add tofu and cook for about 5 minutes, or until crispy. Add shallots or green onion, cabbage, red bell pepper, and tomato to pan; cook 3-4 minutes over high heat. Stir in soy sauce and hoisin sauce. Top with fresh bean sprouts and serve with rice.

NUTRITION FACTS PER SERVING

Calories 260 % Calories from Fat 48.3% Total Fat 14g Saturated Fats 1.9g Monounsaturated Fats 5.3g Polyunsaturated Fats 5.5g Cholesterol 0.5mg Sodium 620mg Total Carbohydrates 21g Dietary Fiber 4.3g Sugar 7.7g Protein 18g

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Dinner
Preparation time: 10 min Cooking time: 10 min Servings: 4

Pasta Shells with Sun Dried Tomatoes

INGREDIENTS
2 tbsp parsley, minced 2 tbsp grated Parmesan cheese cup black olives, chopped / cup sun-dried tomatoes, cut up 2 tbsp chopped walnuts lb pasta shells 2 tsp lemon juice

COOKING DIRECTIONS
Cook pasta in boiling water about eight to 10 minutes, or until al dente. Drain thoroughly. Add remaining ingredients and toss.

NUTRITION FACTS PER SERVING

Calories 270 % Calories From Fat 17.3% Total Fat 5.2g Saturated Fats 1.1g Monounsaturated Fats 1.4g Polyunsaturated Fats 2.2g Cholesterol 2.7mg Sodium 220mg Total Carbohydrates 46g Dietary Fiber 3g Sugar 3.4g Protein 9.9g

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Dinner
Preparation time: 10 min Cooking time: 10 min Servings: 6

Spicy Broiled Rainbow Trout

INGREDIENTS
1 lime, juiced 1 clove garlic, nely chopped orange, juiced 2 tbsp dry vermouth or apple juice tsp dried thyme, leaves, or 1 tsp fresh 1 jalapeo pepper, seeded and nely chopped (wear rubber gloves) / tsp ground allspice 1 tbsp unsalted butter, cut into small cubes 6 boneless rainbow trout llets, about 4 oz each

COOKING DIRECTIONS
Combine first 7 ingredients in a bowl. Place fillets in an ovenproof dish and pour marinade over. Marinate 15 minutes. Turn on broiler. Remove fillets from marinade. Strain and reserve marinade. Broil fillets 3 inches from heat source 10-12 minutes, basting frequently with marinade, until opaque. Place butter cubes on top; broil a few seconds longer until butter is melted.

NUTRITION FACTS PER SERVING

Calories 160 % Calories from Fat 45% Total Fat 8g Saturated Fats 3.3g Monounsaturated Fats 2.2g Polyunsaturated Fats 1.8g Cholesterol 56mg Sodium 31mg Total Carbohydrates 3.4g Dietary Fiber 0.7g Sugar 1.4g Protein 18g

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Dessert Youre thinking it cant be done. But it can.

Preparation time: 5 min Cooking time: 5 min Servings: 2

Caramelized Pineapple with Yogurt and Cookies

INGREDIENTS
2 tsp unsalted butter, melted 6 oz pineapple chunks 4 butter cookies 1 cup lowfat banana yogurt 2 tbsp brown sugar

COOKING DIRECTIONS
Turn on broiler. Arrange pineapple in the bottom of a shallow baking dish. Drizzle with butter. Sprinkle with brown sugar. Broil for 3 minutes or until sugar forms a glaze. On serving platter, top cookies with a dollop of yogurt. Place one chunk of pineapple atop yogurt. Serve immediately.

NUTRITION FACTS PER SERVING

Calories 280 % Calories from Fat 22.8% Total Fat 7.1g Saturated Fats 4.4g Monounsaturated Fats 1.9g Polyunsaturated Fats 0.3g Cholesterol 27mg Sodium 110mg Total Carbohydrates 50g Dietary Fiber 1.3g Sugar 43g Protein 6.5g

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Dessert
Preparation time: 20min Cooking time: 15 min Servings: 8

Raspberry-Blackberry Tart
INGREDIENTS
cup our tsp almond extract 2 tbsp ice water / tsp salt 2 cups raspberries, mashed and reserved separately 1 cup blackberries, mashed and reserved separately 3 tbsp raspberry jam, melted cup slivered almonds, toasted and crushed lb cream cheese, softened 3 tbsp butter or margarine, cut in small pieces / cup sugar

COOKING DIRECTIONS
Heat oven to 400F. Line a cookie sheet with foil. Place almonds in a medium bowl. Stir in flour, 4 tbsp of sugar, and the salt. Cut in butter with a pastry blender until mixture resembles coarse crumbs. Sprinkle with water and extract; stir until clumps form. Gather into a ball. Place in the center of cookie sheet. With a lightly floured rolling pin or floured fingers, roll or press into a 9.5 inch circle. Flute or crimp edge as desired. Bake 10-14 minutes until light brown around edges. Cool on foil on a wire rack. Peel foil off crust; place crust on a serving plate. Mix cream cheese, remaining sugar, and the mashed berries in a small bowl. Spread on crust. Top with remaining berries; drizzle with jam.

NUTRITION FACTS PER SERVING

Calories 240 % Calories from Fat 48.8% Total Fat 13g Saturated Fats 6.1g Monounsaturated Fats 4.6g Polyunsaturated Fats 1.4g Cholesterol 27mg Sodium 110mg Total Carbohydrates 29g Dietary Fiber 4.2g Sugar 14g Protein 4.4g

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Dessert
Preparation time: 20 min Cooking time: 10 min Servings: 12

Chocolate Mocha Torte

INGREDIENTS
3 cups evaporated skim milk 1 package lowfat instant chocolate pudding cup nuts, chopped (any variety) 1 cup all purpose our 2 tsp ground cinnamon 1 cups light frozen whipped topping 1 package lowfat instant vanilla pudding 3 tbsp sugar lb cream cheese / cup low calorie margarine 2 tsp instant coffee

COOKING DIRECTIONS
Preheat oven to 375F. Mix together the margarine, nuts, half the cinnamon, and white flour. Press into a baking dish and bake until lightly brown. Remove from oven and let cool. Break into pieces and divide into custard cups. Blend together the cream cheese, sugar, and one cup of dessert topping. Add the coffee and remaining cinnamon and beat well. Pour over the crust in each custard cup. Mix together the puddings and evaporated milk until thick. Spread on top of the cream cheese mixture in each custard cup. Place a dollop of the remaining dessert topping over each cup to serve.

NUTRITION FACTS PER SERVING

Calories 220 % Calories from Fat 40.9% Total Fat 10g Saturated Fats 5.6g Monounsaturated Fats 3.1g Polyunsaturated Fats 1g Cholesterol 24mg Sodium 220mg Total Carbohydrates 24g Dietary Fiber 0.8g Sugar 14g Protein 8.3g

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