January 9, 2013 10:21:04 AM
Jan Swoope - [email protected]
So, how are we doing? Nine days into 2013, and it's safe to say a notable percentage of Americans who resolved to drop a few pounds are slip-sliding away. If you made that resolution, no doubt your commitment is built of sterner stuff. If you're counting calories in a quest to a healthier weight, perhaps a few suggestions for meals that are 300-calories-or-less will shore up your arsenal.
Trimming calories doesn't have to mean throwing out flavor. Today's recipes deliver satisfying taste and a bit of zest.
How about a cheesy tomato tart? This one from Cooking Light is meat-free and cream-free, but olives, shallots and herbs add richness.
Chef Ed Kenny of Honolulu offers a pan-roasted fish with Mediterranean sauce. He (naturally) likes to use Hawaiian fish, like mahimahi and onaga (long-tailed snapper), but any type of meaty, white fish will work.
For a new take on huevos rancheros, try your eggs baked right in a pastry. The recipe for this crescent tart seasoned with chipotle powder and oregano, served with black beans, comes from Betty Crocker.
Feeling like steak? Yes, you can watch the calorie count and still dine on filet mignon. Try the recipe for filet with an herb and garlic rub; serve it with potato wedges and broccoli florets.
Despite all the diets out there, getting to our desired body weight still comes down to calories in and calories out. Reducing the intake can be as simple (I didn't say "easy") as skipping high-calorie, low-nutrition foods, swapping high-calorie foods for lower calorie options and reducing portion sizes.
Upping calories out can start with something as basic as pledging to add 200 steps to every day and increasing it weekly, or making it a habit to get up during every TV commercial and simply move. Slow and steady wins the race. And remember, the year is young.
PAN ROASTED FISH WITH MEDITERRANEAN TOMATO SAUCE
Total time: 32 minutes
Makes 4 servings (1 filet, 1/2 cup sauce)
1 1/2 tablespoons olive oil
1 1/2 teaspoons butter
2 cups chopped seeded plum tomato
1 1/2 tablespoons capers
1 tablespoon Dijon mustard
3 garlic cloves, minced
1 1/2 tablespoons chopped fresh flat-leaf parsley
1 1/2 tablespoons minced fresh chives
1 tablespoon minced fresh tarragon
3/4 teaspoon kosher salt, divided
3/4 teaspoon freshly ground black pepper, divided
1/4 teaspoon crushed red pepper
1 tablespoon canola oil
4 (6-ounce) yellowtail snapper fillets, skin on
(Source: Chef Ed Kenney, Honolulu, Cooking Light, November 2011)
Prep time: 1 hour, 5 minutes
Makes 8 servings
1/2 (14.1-ounce) package refrigerated pie dough
2 1/2 ounces fontina cheese, shredded (about 2/3 cup)
1/2 cup pitted kalamata olives, chopped
1/3 cup sliced shallots
3 heirloom tomatoes, seeded and cut into 1/2-inch-thick slices
3 tablespoons all-purpose flour
1 tablespoon cornmeal
1 tablespoon thyme
1 teaspoon kosher salt, divided
1/2 teaspoon pepper
1 1/4 cups 2 percent reduced-fat milk
1 1/2 tablespoons grated Parmigiano-Reggiano
3 large eggs
2 tablespoons fresh basil leaves
1 cup cherry tomatoes, quartered
(Source: Julianna Grimes, Cooking Light, August 2012)
HUEVOS RANCHEROS TARTS
Prep time: 20 minutes
Total time: 40 minutes
Makes 4 servings
1 can (8 ounces) refrigerated crescent dinner rolls
1/2 teaspoon dried oregano leaves
1/2 teaspoon chipotle chili powder
1/4 teaspoon kosher (coarse) salt
1 can (14.5 ounces) fire roasted tomatoes, undrained
1/4 cup chopped onion
1 clove garlic, peeled
1 can (15 ounce) black beans, drained, rinsed
1/2 cup crumbled queso fresco cheese
Avocado slices, if desired
ITALIAN CHICKEN WRAPS
Total time: 25 minutes
Makes 6 servings
1 package (16 ounces) frozen stir-fry vegetable blend
2 packages (6 ounces each) ready-to-use grilled chicken breast strips
1/2 cup fat-free Italian salad dressing
3 tablespoons shredded Parmesan cheese
6 flour tortillas (8 inches), room temperature
FILET MIGNON WITH HERB AND GARLIC RUB
2 teaspoons bottled minced garlic
1 1/2 teaspoons minced fresh basil
1 1/2 teaspoons minced fresh thyme
1 1/2 teaspoons minced fresh rosemary
1/2 teaspoon salt
1/4 teaspoon black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
(Note: Place florets in a microwave-safe bowl with a little water. Cover with wax paper and microwave at high for three minutes or until crisp tender.
Jan Swoope is the Lifestyles Editor for The Commercial Dispatch.