Switch it up with these 400- to 600-calorie recipes
Whether it’s consuming dairy-free foods and drinks, choosing to lead a plant-based lifestyle, or packing in protein, many of us have modified our nutritional intake in some way, shape, or form. Yet, many find themselves discouraged or under the impression that a diet that has modifications is dull or lacks flavors. Keep reading for delicious recipes under 600 calories.
We Want to Help Change That Mindset
There can be multiple benefits when it comes to adjusting your nutrition plan or cutting out certain ingredients. Following a plentiful plant-based diet can help you become more conscious of what you put into your body and may help you to be better able to maintain your health and weight.
Going gluten-free is another diet choice. In North America, it’s been reported that 1 in 133 people have celiac disease, a genetic autoimmune disease that damages the small intestine and interferes with how the body absorbs nutrients. One proven way to manage celiac disease is to cut gluten out of your diet. However, some people choose to eat gluten-free because they appreciate the way they feel when consuming gluten-free foods.
Whether you have a specific health reason for switching up your food choices, or you just want to try something new, get inspired with these 400- to 600-calorie recipes you can include in your daily nutrition plan.
Chipotle Chicken Sweet Potato Skins
- 3 medium sweet potatoes
- 3/4 pound boneless chicken breast
- 1/4 cup plus 1 tbsp olive oil
- 2 tbsp lime juice
- 2 cloves garlic, minced
- 3 chipotle peppers, minced
- 1 tsp oregano
- 1 tsp cumin
- 1 tsp chili powder
- 2 cups spinach
- 5 oz sharp white cheddar, shredded
- salt and pepper, to taste
- cilantro, for garnish
- 2 tbsp plain Greek yogurt, optional for dipping
- Preheat oven to 350° F.
- Poke sweet potatoes with a fork and bake for 50-60 minutes until tender.
- Toss chicken in 1 tbsp of olive oil, salt, and pepper, then bake for 25 minutes. Allow chicken to cool, then shred.
- Remove sweet potatoes and cut in half.
- In a medium bowl, combine olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt, and pepper.
- Wilt spinach in a small skillet on medium heat.
- Turn up the oven to 400° F.
- Scrape insides of sweet potato and brush skins with chipotle sauce and bake for 10 minutes.
- Combine remaining chipotle sauce, chicken, and spinach.
- Remove skins from oven and stuff with chicken mixture.
- Top with shredded cheese and bake for an additional 10 minutes.
- Serve with fresh cilantro and plain Greek yogurt. ENJOY!
Makes 2 servings. Nutritionals per serving: 591 Calories; 38g Fat; 10g Carbs; 2.6g Fiber; 3.8g Sugar; 52g Protein
Shrimp and Cauliflower Fried Rice
- 1 tablespoon olive oil
- 16 large raw shrimp, peeled and deveined
- 1 1⁄2 tablespoons sesame oil
- 1 (12-ounce) package frozen riced cauliflower
- 3⁄4 cup low-sodium vegetable broth
- 1 cup diced carrot
- 1⁄2 cup frozen peas
- 2 teaspoons minced fresh ginger
- 2 teaspoons minced garlic
- 4 scallions, chopped
- 1 tablespoon reduced-sodium tamari soy sauce
- Heat olive oil in a large skillet over medium-high heat. Add shrimp and cook, stirring occasionally, for 1 1⁄2 minutes. Remove from skillet and set aside.
- Add sesame oil, riced cauliflower, vegetable broth, carrots, peas, ginger, and garlic to the skillet and stir fry for 6 minutes, or until carrots are tender.
- Return the shrimp to the skillet and add scallions and tamari sauce. Stir fry 1 additional minute before serving.
Servies 2. Nutritionals per serving: 376 Calories; 20g Fat; 25g Carbs; 8g Fiber; 10g Sugar; 27g Protein
Fajita Skewers with Cilantro Pesto
Ingredients for Skewers
- 1 pound chicken breast, cubed
- 1 red onion, quartered
- 1/2 red, green, orange bell pepper, cubed
- 1 tbsp olive oil
- salt and pepper
Ingredients for Pesto
- 2 cups fresh basil leaves, packed
- 1/2 cup freshly grated Parmesan or Romano cheese
- 1/2 cup extra virgin olive oil
- 1 tbsp olive oil
- 1/3 cup pine nuts
- 3 cloves of garlic, minced
- 1/4 tsp salt to taste
- 1/8 tsp pepper to taste
- Thread chicken, onion, and peppers onto skewers.
- Brush lightly with olive oil and sprinkle with salt and pepper.
- Grill on medium heat, turning occasionally until cooked (8-10 minutes)
- Place pesto ingredients in food processor and pulse until pureed.
- Drizzle pesto on grilled skewers and ENJOY!
Chicken serves 3. Nutritionals per serving for chicken: 350 Calories; 12.8g Fat; 7.4g Carbs; 1.6g Fiber; 3.8g Sugar; 49g Protein
Pesto serves 4. Nutritionals per serving for pesto: 47 Calories; 5g Fat; 0.6g Carbs; 0.2 g Fiber; 0.1 g Sugar; 0.5 g Protein
Thai Chicken and Rice Bowl
- 1 tablespoon olive oil
- 2 (6-ounce) boneless, skinless chicken breasts, cut into 1-inch pieces
- 1 cup chopped yellow onion
- 3⁄4 cup low-sodium chicken broth
- 2⁄3 cup frozen peas
- 1⁄4 cup lite coconut milk
- 2 tablespoons lime juice
- 2 1⁄2 teaspoons curry powder
- 2 cups frozen chopped spinach
- 1 cup precooked brown rice
- 1⁄4 cup chopped fresh cilantro
- 1⁄4 teaspoon black pepper
- Heat olive oil in a skillet over medium-high heat. Add chicken and onions and sauté for 5 minutes.
- Add chicken broth, peas, coconut milk, lime juice, and curry powder to the skillet and, stirring occasionally, let cook 5 minutes.
- Stir in spinach, brown rice, cilantro, and pepper. Cover skillet, and let cook 5 additional minutes before serving.
Serves 2. Nutritionals per serving: 406 Calories; 12g Fat; 31g Carbs; 5g Fiber; 3g Sugar; 45g Protein
Asian Beef Stir Fry with Rice Noodles
- 2 ounces dried rice noodles
- 1 tablespoon olive oil
- 12 ounces sirloin steak, cut into thin 2-inch strips
- 1⁄2 cup snow peas, trimmed
- 1⁄2 cup carrots, cut into 1⁄4-inch sticks
- 3⁄4 cup water
- 2 tablespoons all-fruit orange marmalade
- 2 tablespoons reduced-sodium tamari soy sauce
- 1 1⁄2 teaspoons minced fresh ginger
- 3⁄4 teaspoon sesame seeds
- 1⁄4 teaspoon crushed red pepper flakes
- Cook rice noodles according to package instructions. Set aside.
- Heat olive oil in a skillet over medium-high heat. Add sirloin steak and let cook 2 minutes, flipping once.
- Add snow peas and carrots to the steak, and stir fry for 4 minutes.
- Add rice noodles, water, orange marmalade, tamari sauce, ginger, sesame seeds, and crushed red pepper flakes to the stir fry, and let cook an additional 4 minutes, stirring constantly, just until snow peas are tender.
Serves 2. Nutritionals per serving: 600 Calories; 29g Fat; 43g Carbs; 4g Fiber; 11g Sugar; 40g Protein
- 2 tbsp coconut oil
- 1 cup onion (chopped)
- 1 tsp curry powder
- ½ tsp ground coriander
- ½ tsp crushed fennel seeds
- 1 ½ cups white button mushrooms (chopped)
- 1 ½ cups chickpeas (cooked and drained)
- 1 cup carrots (grated)
- ¼ cup walnuts (chopped)
- 3 tbsp cilantro (chopped)
- 1 pinch of sea salt
- ¼ tsp black pepper
- Almond or coconut flour
- Warm 1 tablespoon of coconut oil in a medium nonstick skillet over medium-high heat. Add onion, curry powder, coriander, and fennel. Cook, stirring frequently, until onion starts to soften (about 2 minutes). Add mushrooms and stir.
- Cover and cook mixture for 4 minutes, or until liquid pools in the pan. Uncover and cook until the liquid is evaporated (about 3 minutes).
- Transfer the mixture into a food processor, add chickpeas, and pulse until well chopped. Transfer the mixture into a bowl. Add carrots, walnuts, cilantro, sea salt, and black pepper and mix well.
- Lightly dust hands with flour. Shape the mixture into 4-inch patties (makes approximately 6 patties).
- Warm the remaining oil in a large skillet over medium heat. Place the patties in the pan, and cook for about 4 minutes, or until browned on the bottom. Flip and cook until heated through.
Serves 2. Nutritionals per serving: 494 Calories; 25g Fat; 55g Carbs; 12.8g Fiber; 6g Sugar; 15.8g Protein
Submitted by Jill Knight, Isagenix Trainer and Personal Trainer to Jim and Kathy Coover.