Healthy, Low Calorie Recipes to Try

 Mexican Chicken Soup

 

Makes 6 servings

 

Prep time: 15 min
Cook time: 20 min

1 14.5-ounce can no-salt-added or low-sodium kernel corn, drained and rinsed
1 15.5-ounce can no-salt-added or low-sodium red kidney beans, drained and rinsed
2 teaspoons canola oil or extra-virgin olive oil
1 medium bell pepper (green or red), chopped
1 large onion, chopped
1 medium jalapeno pepper, diced (remove seeds to reduce spice/heat)
2 garlic cloves, minced (or 1 teaspoon garlic powder)
2 tsp ground cumin
5 cups fat-free, low sodium chicken broth
1.5 lbs boneless, skinless chicken breasts, cut into 1'' cubes
1 large tomato, diced
½ cup chopped cilantro

1. Drain beans and corn in colander, rinse, set aside.

2. Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5-7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute.

3. Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.

 

Crunchy Chicken with Oven Roasted Broccoli
 

4 servings

2 1/2-to-3-pound whole chicken
NOTE: you can save time by using boneless, skinless chicken breast halves but using the whole chicken and quartering and skinning yourself can save some money. But be sure you don’t mind eating off of bones if you use the whole chicken.
2 tablespoons Dijon mustard
2 cups multigrain cereal flakes, crushed
1/4 teaspoon each salt and black pepper

Heat oven to 400° F. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin.
In a medium bowl, toss the chicken and mustard to coat. [If you’re using chicken breasts, just rinse and pat dry.]
In a large bowl, mix the crushed cereal, and 1/4 teaspoon each salt and pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.

Oven Roasted Broccoli
1 pound fresh broccoli crowns, rinsed and trimmed
1 1/2 teaspoon minced garlic or 2 teaspoons minced from jar
2 teaspoons low sodium soy sauce
1 teaspoon extra virgin olive oil
1/4 teaspoon black pepper
3 tablespoons chopped unsalted unoiled nuts (almonds, pecans or walnuts suggested – whatever is on sale will work)

Heat oven to 400° F (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bit sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic.
Sprinkle the chopped nuts evenly in to a 9x13 inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss in to broccoli mixture.
Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.

 

 Asian Cole Slaw

 

6 servings

 

1 12-ounce bag shredded cabbage (green or purple, or blended)
1 medium cucumber, peeled and seeded, sliced in to thin sticks
1 medium red or green bell pepper, thinly sliced
5 medium green onions, sliced
12 leaves washed fresh basil or 1 teaspoon dried basil
Combine all vegetables in a bowl, toss.

Dressing
1/4 teaspoon crushed red pepper flakes
1/2 teaspoon garlic minced from jar or 1 clove minced
3 tablespoons white or cider vinegar
1/2 teaspoon white sugar, granulated
1 tablespoon and 1 teaspoon low-sodium soy sauce
1 teaspoon extra virgin olive oil

Combine in small bowl and whisk well.
Pour over vegetables and toss to coat.