Genius ! Lunch on garlic bread. Tastes pretty yummy !
220 calories per serving
1 Arnold Select Multi-Grain 100 calorie roll
1 T buttery spread
½ t garlic powder
1 t oregano flakes
4 slices lean thin turkey breast
1 slice fat free American cheese
Heat oven to 350 degrees or heat toaster oven. Spread buttery spread on inside of top and bottom of roll. Sprinkle with garlic powder and oregano. Toast a couple of minutes until golden brown. Place turkey and cheese on roll and make a sandwich and continue heating a few moments longer.
Do you LOVE artichokes? Then this is for you !! This is a great hearty dish with lots of flavor. Serve next to some broiled chicken sausage for a great healthy meal.
152 calories per serving
2 t oil
1 onion, finely chopped
2 cloves garlic, minced
2 large carrots, halved lengthwise and thinly sliced
2 oz. ham, thinly sliced
2 9 oz. packages frozen artichoke hearts (or canned in water, drained well)
½ c white wine or chicken broth
2/3 c chicken broth
½ t basil or thyme flakes
Salt and pepper to taste
¼ c chopped parsley
2 t buttery spread
Heat the oil in a skillet on medium heat and sauté the onion and garlic for 7 minutes. If they start to dry up, add a T or so of hot water. Add the carrots and ham and cook another 4 minutes. Stir in the artichokes and cook another 3 minutes then add the wine and bring to a boil and cook 4 minutes or until the liquid is reduced by half. Then add the broth, thyme, pepper and salt and return to a boil then reduce heat to a simmer and cook 10 minutes or until the artichokes are tender. Add the parsley and butter at the end just before serving.
Chili / Lime is one of my favorite flavor combinations. Put it on just about anything and you get a smile from me 🙂 Add it to shrimp for a quick dinner that tastes anything but quick !
186 calories per serving
¾ cup scallions, chopped
1 ½ lb. raw peeled cleaned shrimp
1 t chili powder
2 T lime juice
2 T buttery spread
½ t salt
1/ t garlic powder
Heat a skillet and spray it with Pam. Add ½ c scallions and cook 1 minute. Add 1 T hot water if needed to keep the scallions from getting dry. Add shrimp and spices and cook 5-6 minutes. Remove from heat and stir in juice and spread. Garnish with the remaining scallions.
When you are on a 400 calorie a meal plan, you don’t have to shy away from breakfast. In fact, you can have quite a plate of food for only 265 calories !!! That even leaves room for more toast or eggs or sausage – but, believe me, this plateful is quite filling just like it is 🙂
265 calories per serving
2 turkey sausage patties cooked according to package instructions (100 calories)
1 slice wheat toast (45 calorie per slice bread) with 1 T buttery spread (45 calorie pet T)
1/2 c egg beaters scrambled (spray pan with Pam) and during the last minute of cooking, add 1 Laughing Cow light cheese wedge that has been cut into little cubes (it will melt pretty fast)