Recipe Calories

January 11, 2011

Crockpot New England Clam Chowder for 279 calories

Filed under: Uncategorized,Under 300 — My Recipe Calories @ 1:31 pm

I love New England Clam Chowder. This is an easy crockpot recipe that warms up any cold winter night.

Crockpot Clam Chowder 280 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
7 small potatoes (28 oz.), peeled and diced 3.5 oz. = 85 680
4 slices Oscar Mayer center cut bacon 3 slices = 70 95
1 onion, chopped 1 onion = 50 50
2 cans (10 oz. each) whole baby clams 1 can = 150 300
2 cans (14 oz. each) clam juice 1 can = 20 40
1 can (10.75 oz.) cream of celery soup 1 serving = 90 225
1 can (10.75 oz.) cream of potato soup 1 serving = 90 225
2 Tbs cornstarch 1 Tbs = 30 60
  Total calories = 1675
  1/6 recipe 279

1) Put everything but the cornstarch into the crockpot.

2) In a small bowl, mix the cornstarch with a little bit of water until dissolved.  Then pour the cornstarch mixture into the crockpot and mix well.

3) Cook on high for at least 3-4 hours.  Enjoy!

January 10, 2011

Paula Deen’s Croque Monsieur Casserole for 338 calories

Filed under: Under 350 — My Recipe Calories @ 6:28 pm
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Paula Deen really doesn’t disappoint!  This was delicious!  A high class version of a ham and cheese sandwich.  I lowered the calories on her original casserole by changing it from a croque madame (with a fried egg on top) to a croque monsieur (without the fried egg).  I bet this would be absolutely delicious with the fried egg though.  Also, as usual, I substituted my own lower calorie ingredients.  In case you’re interested though, here is her original recipe.

Croque Monsieur Casserole 340 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
6 Tbs light whipped butter 1 Tbs = 45 270
1/4 c all purpose flour 1 Tbs = 50 200
3 cups Almond Breeze Milk 1 cup = 40 120
1 Tbs dijon mustard 1 Tbs = 5 5
3/4 tsp salt 0 0
1/2 tsp nutmeg 0 0
10 slices light white bread 2 slices = 70 350
8 oz. deli sliced ham 2 oz. = 50 200
8 oz. gouda cheese 1 oz. = 110 880
  Total calories = 2025
  1/6 recipe 338

1) Preheat the oven to 400 degrees F.  Spray a 9”x13” pan with olive oil spray.

2) In a sauce pan, melt the light butter until bubbling. Whisk in the flour and cook for 1 minute. Slowly whisk in the milk and cook until thick and bubbling, 3 to 5 minutes more. Whisk in the mustard, salt, and nutmeg.

3) Put 5 slices of the bread on the bottom of the pan, then half of the ham, then half of the cheese.  Pour half the sauce on top. Then repeat the layers again, ending with the sauce on top. Bake the casserole for 20-25 minutes, until brown and bubbling. Remove it from the oven and cut into 6 equal pieces.

4) Enjoy!

December 15, 2010

Shepard’s Pie for 370 calories per serving

Filed under: Under 450 — My Recipe Calories @ 4:14 pm

It is cold here.  It seems that in most of America right now, it is COLD.  What’s better than a nice shepard’s pie on a cold winter night?  This came out pretty tasty!

When I make a casserole, I mark out the servings right in the pan (see the picture above).  That way, I know for sure that each time I serve myself, I will get exactly as many calories as I have planned for.

Shepard’s Pie 370 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
2 cups leftover mashed potatoes 1 c = 150 300
1 lb. bag of frozen cauliflower 1 cup = 30 150
4 Tbs light butter 1 Tbs = 45 180
1 lb. ground beef (97/3) 4 oz. = 160 640
1 can (13.25 oz) mushrooms, sliced 1/2 c = 20 40
1 jar beef gravy 1/4 c = 30 180
16 oz. frozen carrots 1 serving = 35 175
2 cups frozen peas 1 cup = 115 230
4 oz. shredded 2% cheddar cheese 1 oz. = 80 320
  Total calories = 2215
  1/6 pan = 369.17

1) Using a ricer, mash up the cauliflower.  Mix the mashed cauliflower, the potatoes, and the butter.  Use salt and garlic powder to taste. 

2) Brown the ground beef and drain it.  Mix the mushrooms and gravy into it.

3) Pre-heat the oven to 425 degrees.  Grease a 13” x 9” pan. Put the beef mixture on the bottom.  Next, layer the carrots and peas on top.  Then put the mashed potatoes on top.  Bake uncovered for 20 minutes.

4) Sprinkle the cheese on top and bake for another 5 – 10 minutes, or until cheese is hot and bubbly.

5) Enjoy!

December 13, 2010

Chicken Rice & Broccoli Casserole for 305 calories per serving

Filed under: Under 350 — My Recipe Calories @ 2:41 pm

This recipe originally came from a caterer, and I found it in a magazine many years ago.  It looks like slop, but it is so yummy that I have come back to this recipe over and over again.  Plus, it is just so easy to make!!!

Chicken, Rice, & Broccoli Casserole 305 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
32 oz. bag frozen broccoli 1 cup = 25 250
12 oz. Tyson cooked diced chicken breast 3 oz. = 110 440
1 can (10.75 oz.) cream of broccoli soup 1 can = 225 225
1 package chicken flavored rice mix 1 serving = 230 575
1 1/3 c Almond Breeze milk 1 cup = 40 55
1 1/2 c chicken broth 1 cup = 5 10
1/2 c Hellmanns Light Mayonnaise 1 Tbs = 35 280
  Total calories = 1835
  1/6 pan = 305.83

1) Pre-heat oven to 350 degrees.

2) In a large glass bowl, microwave the broccoli until tender (about 25 minutes).

3) Combine all the ingredients.  Transfer to a greased 13” x 9” pan.  Cover and bake for 60 minutes.

4) Uncover and bake for another 15 – 20 minutes or until rice is tender.

5) Enjoy!

September 27, 2010

Shrimp & Crab Au Gratin for 396 calories

Filed under: Uncategorized,Under 450 — My Recipe Calories @ 12:07 am

Shrimp & Crab Au Gratin 396 calories per serving
4 servings    
  Calories per Total
Ingredients serving Calories
1/2 c light whipped butter 1 Tbs = 50 400
1/2 c flour 1 c = 400 200
1/2 c almond breeze milk 1 c = 40 20
1/2 c fat-free chicken broth 1 c = 10 5
14 oz. bag frozen raw shrimp (peeled, deveined) 4 oz. = 100 350
1 lb imitation crabmeat 3 oz. = 80 400
3 oz. shredded reduced fat cheddar cheese 1 oz. = 70 210
     
  Total calories = 1585
  1/4 = 396.25

 

1) Pre-heat the oven to 350 degrees.

2) In a medium sized pot, melt the butter on low heat.  Slowly mix in the flour, and cook for 2 minutes.  (Congratulations, you just made a roux!  Yay!) 

3) Slowly add the milk and let the mixture thicken.  Then add the chicken broth and let it thicken again.

4) Take the sauce off the heat, and mix the seafood into the sauce.  Spray an 8” square pan with olive oil spray.  Pour the seafood mixture into the pan.  Top with the shredded cheddar. 

5) Bake for 25 – 30 minutes.  Enjoy!

September 6, 2010

Crockpot Fajitas for 412 calories per serving

Filed under: Under 450 — My Recipe Calories @ 12:22 am
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These were so delicious, that they only made 2.5 servings for us…  We just couldn’t keep our hands off of them.  So good!  I got the original idea from A Year of Crockpotting.  These fajitas couldn’t be simpler, and they sure are tasty!

Crockpot Chicken Fajitas 412 per serving
     
4 servings    
  Calories per Total
Ingredients serving Calories
1 lb. chicken breasts or chicken tenders 4 oz. raw = 120 480
2 onions 1 onion = 50 100
2 bell peppers 1 bell pepper=35 70
fajita seasoning packet 2 tsp = 15 120
1 avocado 1 avocado=280 280
  6 Mission flour tortillas 1 tortilla=100 600
     
  Total calories = 1650
  1/4 = 412.5

1) Put the first four ingredients in the crockpot.  Cook on low for five hours.

2) Mash up an avocado.

3) Layer the crockpot ingredients and some of the avocado into a tortilla shell, and roll up.

4) Enjoy!

September 1, 2010

Peanut Chicken Enchiladas for 396 calories per serving

Filed under: Under 450 — My Recipe Calories @ 10:13 pm
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This one was so good, I had to take a pic of Michael eating it.  He loved it too! 

He insists on wearing that shirt for all photographs now, obviously.

The only thing I would change about this recipe next time is that I would double the amount of liquid in the sauce, because they needed more of that delicious sauce on them!  I corrected that in the recipe below.  I got the original idea for this recipe from Closet Cooking.  He really came up with a beautiful and delicious concept with these enchiladas – a fusion between Thai and Mexican cuisine.  However, if I made them the way he did, these enchiladas would be very caloric (and probably also very delicious as well).  So, I made them in a diet-friendly and also delicious way.

Peanut Chicken Enchiladas 396 per serving
4 servings    
  Calories per Total
  serving Calories
For Sauce    
1 c Almond Breeze unsweetened milk 1/2 c = 10 40
1 cup fat-free chicken stock 1 c = 10 10
2 Tbs honey 1 Tbs = 50 100
1/4 c “White Chocolate Wonderful” Peanut Butter 2 Tbs = 180 360
2 tsp corn starch 1 Tbs = 30 20
For enchiladas    
onion, diced 1 onion = 50 50
1 carrot, julienned, steamed 1 carrot = 20 20
1 cup shredded cabbage, steamed 1 cup = 25 25
9 oz. chicken, cooked and shredded 3 oz. = 110 330
9 corn tortillas, heated 1 tortilla = 50 450
2 oz. reduced fat shredded mexican cheese 1 oz. = 80 180
  Total calories = 1585
  1/4 = 396

1) Spray a pan with olive oil spray, and sauté the onions until lightly browned.  Add in the carrot, cabbage, and chicken, and sauté for a few minutes until the flavors marry. 

2) Make the sauce by combining the sauce ingredients in a microwave safe bowl.  Microwave in 30 second increments, and whisk the mixture between each increment.  For me, it took about four 30-second hits of the microwave to get this sauce nice and thick.  Mix half the sauce into the chicken mixture.

3) Pre-heat the oven to 350 degrees. Spray a 13” x 9” pan with olive oil spray.  Fill each tortilla shell with the chicken mixture. and roll up.  Pour the rest of the sauce over the mixture.

4) Bake for 15 minutes.  Put the cheese on top of the enchiladas, and bake for another 5 minutes (or until the cheese has melted.)

5) Enjoy!

August 12, 2010

Smothered Seafood over Cornbread Casserole for 462 calories per serving

Filed under: 10 points,Uncategorized,Under 500 — My Recipe Calories @ 7:38 pm
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This one is SO tasty!  I used the cornbread base from the tamale casserole, and put my own seafood topping on it.  Yummy!  It’s 462 calories per serving, and 10 Weight Watchers points.

Smothered Seafood over Cornbread

462 calories per serving

     

6 servings

   
 

Calories per

Total

Ingredients

serving

Calories

1/3 c Almond Breeze milk

1/2 c = 20

15

1/4 c egg substitute

1/4 c = 30

30

14.75 oz can cream style corn

1/2 c = 90

315

1 box Jiffy corn muffin mix

1/4 c dry = 150

900

16 oz. imitation crab

1 serving = 90

450

14 oz. shrimp, cooked

3 oz. = 77

355

1 can cream of shrimp soup

1 can = 250

250

3 Tbs light butter, melted

1 Tbs = 45

135

4 oz. reduced fat shredded mexican cheese

1 oz = 80

320

 

Total calories =

2770

 

1/6 recipe

462

 

 

1) Pre-heat the oven to 400 degrees.  Spray a 9” x 13” pan with olive oil spray.

2) In a big bowl, mix the first four ingredients. Pour into pan.  Bake for 15 minutes.

3) In the same bowl, mix the next four ingredients.  Pour over cornbread mixture.  Bake for 20 minutes.

4) Sprinkle the shredded cheese on top.  Bake for 5 minutes, or until cheese has melted.

5) Enjoy!

Here’s a picture of the seafood and cornbread – sorry about the blurriness.  I won’t be winning any photography awards with my iphone, apparently. 🙂

August 9, 2010

Hot Chicken & Rice Salad for 333 Calories Per Serving

Filed under: 6 points,Under 350 — My Recipe Calories @ 6:38 pm
Tags: , , ,

This one is not very pretty, but it sure is tasty!  I got the original recipe from Real Mom Kitchen, and revised it based on my own likes/dislikes and calorie limits.   For only 6 points, it made a lovely hot lunch.

Hot Chicken & Rice Salad 333 calories per serving
6 servings      
  Calories per Total  
Ingredients serving Calories  
2 lbs frozen broccoli (10 cups) 1 c = 25 300  
1 c uncooked brown rice 1/2 c = 150 300  
1 1/4 c fat free chicken broth 1/2 c = 5 15  
9 oz. cooked chicken breast, shredded 3 oz. = 110 330  
1/2 c Hellmanns Light mayonnaise 1/4 c dry = 150 280  
1 can condensed cream of broccoli soup 1 can = 225 225  
1 cup corn flakes 1 cup = 110 110  
2 Tbs light butter, melted 3 oz. = 110 440  
  Total calories = 2000  
  1/6 recipe 333  

 

1) Microwave the broccoli for 30 minutes until tender.

2) Cook the brown rice according to package directions, except use the chicken broth instead of water.  (Now, for me, the package said let the liquid come to a boil, then put the rice in, cook for 5 minutes covered, then let sit for 5 minutes uncovered.  Mine wasn’t cooked at that point.  Instead, I covered the pot and cooked for about 15 minutes.  Then I let it sit for 5 – 10 minutes uncovered, and it came out perfect.)

3) Combine the broccoli, brown rice, chicken, mayo, and soup.  Spray a 9” x 13” pan with olive oil spray.  Pour the mixture into the pan.

4) Combine the corn flakes and the butter, and sprinkle over the top of the casserole.  Cook for 15 – 20 minutes, uncovered.

5) Enjoy! 

July 9, 2010

Chicken Tamale Casserole for 344 calories per serving

Filed under: 7 points,Mexican,Under 350 — My Recipe Calories @ 8:35 pm
Tags: , , ,

Oh man.  This one is GOOD.  It’s kind of like enchilada chicken on top of spoonbread, all with melted cheese on top.  Absolute perfection.

I got this recipe from The Cookbook Junkie, who got it from Cooking Light Annual Recipes 2009.  Just under 350 calories, and it’s 7 WW points, for those of you who are counting that. 🙂

Chicken Tamale Casserole 344 calories per serving
       
6 servings      
  Calories per Total  
Ingredients serving Calories  
1 c 2% shredded mexican cheese, divided 1/4 c = 80 320  
1/3 c Almond Breeze milk 1/2 c = 20 15  
1/4 c egg substitute 1/4 c = 30 30  
14.75 oz can cream style corn 1/2 c = 90 315  
1 box Jiffy corn muffin mix 1/4 c dry = 150 900  
1/2 can red enchilada sauce 1 can = 90 45  
12 oz. cooked chicken breast, shredded 3 oz. = 110 440  
  Total calories = 2065  
  1/6 recipe 344  
       

1) Pre-heat oven to 400 degrees.

2) In a medium bowl, combine ¼ c of the cheese, and the next four ingredients (through corn muffin mix).

3) Spray a 13” x 9” pan with olive oil spray, and pour the cornbread mixture into the pan.  Bake for 15 minutes until just set.

4) Combine the sauce and the chicken breast.  Poke the cornbread all over with a fork.  Put the chicken mixture on top of the cornbread.  Sprinkle with remaining cheese. 

5) Bake for 15 minutes.  Let stand for 15 minutes before serving.  Enjoy! 

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