5 recipes under 500 calories

Faux Spaghetti Casserole

4 oz 93% ground beef
cup zucchini- spiralized or finely julienned
½ cup spaghetti squash- cooked and shredded
½ cup organic diced tomatoes and 1/8 cup water from can
2 Tb onion- finely diced
¼ cup green bell pepper- finely diced
¼ cup fresh basil- chopped
2 cloves garlic- crushed
1/8 tsp oregano
¼ cup full fat ricotta cheese
¼ cup parmesan cheese- fresh shredded (not from the can)

Preheat oven to 350F. Cut a spaghetti squash in half, invert into a microwavable pan with 1/2 inch of water and microwave for 10 minutes. On low/med heat, brown 4 oz 93% lean ground beef in a nonstick pan. Before it's fully cooked add in 2 Tb chopped onion, 1/2 cup chopped green bell pepper. Add 1/2 cup diced organic tomatoes and about 1/8 cup of the water from the can. Stir in 1/8 cup fresh basil, 2 cloves crushed garlic, 1/8 tsp oregano and a pinch of sea salt and let simmer on low. In a personal size casserole dish place 1/2 cup of spiralized or finely julienned zucchini. Spoon on half of the meat sauce then 1/4 cup ricotta cheese. Layer on 1/2 cup cooked and shredded spaghetti squash and the other half of the meat sauce. Sprinkle on 1/4 cup fresh shredded Parmesan cheese. Bake for 15-20 minutes or until Parmesan is slightly browned but not burned.

Nutrition Facts
Calories 442, Total Fat 18.0, Potassium 1022mg, CarbS 29.6g,  Dietary Fiber 7.2g, Sugars 13.4g, Protein 41.2g Vitamin A 36% · Vitamin C 178%  Calcium 40% · Iron 13%

Shrimp Kabobs with Brown Rice and Cucumber Salad

½ cup cooked brown rice
Kabob:  4-5 oz large shrimp (peeled and deveined), 4 small mushrooms, 41 in. chunks fresh pineapple, 1 small green bell pepper cut into 4 pieces.
Marinade:  ½ Tb olive oil, 1 tsp Bragg’s liquid aminos or coconut aminos, 1 tsp raw honey, 1/8 tsp ground ginger, 1/8 tsp garlic powder, pinch of pepper.
Salad:  1 medium cucumber peeled and julienned, 1 green onion- chopped, 1/8 cup cilantro- chopped, 4 grape tomatoes- halved.  Dressing:  juice from ¼ lime, ½ Tb apple cider vinegar

Cook brown rice per package instructions.  Whisk marinade ingredients together and place kabob ingredients in bowl, coating all pieces.  Allow to marinade while grill is heating up to medium heat.  After about 10-15 minutes, using 1 long or 2 short skewers, place shrimp and veggies on skewers.  Place on grill and flip every minute or so til cooked on all sides.  Allow to rest a bit before removing from skewer.  Toss all salad ingredients together or build a stack with the ingredients- sprinkle on a little apple cider vinegar and squeeze ¼ of a lime on top.  Place on plate, measure out ½ cup brown rice onto plate and top with the cooked kabob ingredients.

Nutrition Facts
Serving Size 1 ServingCalories 444, Total Fat 15.g, Sodium 347mg, Potassium 799mg, Carbs 49.1g, Dietary Fiber 6.7g, Sugars 20.4g Protein 33.2g, Vitamin A 27%,  Vitamin C 222%, Calcium 4% · Iron 16%

Pork Tenderloin with Quinoa and Asparagus

One 1 pound pork tenderloin
¼ cup organic apple cider vinegar
1 Tb cinnamon
1 can organic sliced peaches (no sugar added)
1 cup quinoa (rinse and cooked according to package)
1 bunch asparagus spears
1 Tb real butter
Lemon pepper
Sea salt

This can be cooked over night or while you’re at work! 
Get out your crock pot!  Turn it on low setting.  Place whole pork tenderloin into crock pot and pour ¼ cup apple cider vinegar over it, then sprinkle on 1 Tb of cinnamon.  Open can of peaches and pour over the tenderloin.   Rinse and cook quinoa according to directions.  Rinse asparagus and snap off the bottom ends.  Heat 1 Tb real butter in a nonstick pan, add asparagus and sauté, sprinkle with lemon pepper and sea salt (pepper if desired).  Cook to your liking.  I like mine firm.  Serve 5 spears next to ¼  cup quinoa topped with 3.5-4 oz pork tenderloin sliced thin and drizzled with juices from crock pot. 

Nutrition Facts
Calories 364, Fat 9.6g, Sodium 78mg, Carbs 31.7g, Fiber 5.4g, Protein 37.6g Vitamin A 17% · Vitamin C 10% Calcium 6% · Iron 23% Potassium 893mg 26%


Personal Wrapped Frittata with Berries

1/2 Tb coconut oil
1 shallot- chopped (about 3 Tb)
1 small zucchini- chopped fine
2 whole eggs- whisked
sea salt, pepper (to taste)
½ ounce shredded Monterrey Jack cheese
1 tsp crushed red pepper flakes (if desired) 
1 low carb wrap
6 medium strawberries

In a small non-stick skillet, saute 3 TB chopped shallot in 1/2 Tablespoon of coconut oil over medium-low heat. When they begin to become tender, add the small chopped zucchini. Saute the veggies until they are cooked through and beginning to brown, about 4 minutes. With your spatula, spread the zucchini and shallots evenly across the base of the pan.  Whisk 2 eggs with sea salt, pepper and pour it over the veggies. Cook until the bottom of the frittata has set and the top is nearly cooked through, about 3 to 5 minutes. Using a spatula, loosen the bottom of the pancake. Peel back one side, and tilt the pan so that the remaining uncooked egg slides to the open surface area. Using a second spatula, gently flip the frittata. Sprinkle the cheese over the top (may sprinkle on some crushed red pepper flakes for color and spice), and cover the pan with a plate to lock in the heat. Cook for another minute or so until the cheese is melted and the underside of the frittata has set. Slide the frittata onto a low carb wrap and serve with a garnish of 6 strawberries.

Nutrition Facts
Serving Size 1 Serving
Calories 398, Carbohydrates 33.3g, Dietary Fiber 13.3g, Sugars 8.8g, Protein 24.5g Vitamin A 25% · Vitamin C 159%  Calcium 24% · Iron 27%

Aromatic Roasted Chicken (with kale, sweet potato and pecan)

1 cup chicken breast- diced
 ½ medium sweet potato- diced, olive oil spray, sea salt, pepper,
1 cup kale- raw, chopped, ½ Tb ghee
1 Tb onion- finely chopped
½ tsp turmeric powder
½ tsp garam masala powder
2 oz organic, canned coconut milk (shaken before measuring)
10 whole pecans

Preheat oven to 500F.  Wash and dice one half of a medium sweet potato and 1/2 cup chicken breast.  Place together in small mixing bowl, sprinkle with sea salt and pepper and toss together.  Spritz a 8 x 8 glass baking dish with a light spray of olive oil.  Pour chicken and sweet potato into dish and place in oven.   Chop 1 cup washed raw kale into very small pieces.  In a medium pan heat 1/2 tsp ghee, 1/2 tsp turmeric powder, 1/2 tsp garam masala powder and 1 TB finely chopped onion.  Add kale to pan and sauté for 1 minute.  Pour in 2 oz of organic, canned coconut milk and stir well.  Carefully remove glass pan from oven and pour creamed kale and 10 whole pecans to chicken and sweet potatoes, tossing lightly.  Return pan to oven and roast for 15 minutes, checking for doneness after 10.

Nutrition Facts
Serving Size 1 Serving
Calories 477, Sodium 111mg, Carbs 26.1g, Fiber 5.1g, Sugars 6.3g, Protein 26.1g