Low Calorie Recipe : Warm Chicken Sausage & Potato Salad

Whether you're counting calories for a special diet or you just like to make every calorie count, dive into these most delicious low-calorie recipes. Enjoy healthy, delicious low calorie dishes in minutes with these quick and ultra-quick recipe ideas.This super simple bistro-style salad is substantial with potatoes, arugula and chicken sausage.

Ingredients :

•     1 pound small potatoes, cut in half
•     1 5-ounce bag arugula (about 4 cups, gently packed)
•     12 ounces precooked chicken sausage, cut crosswise into 1/2-inch pieces
•     1/3 cup cider vinegar
•     1 tablespoon maple syrup
•     1 tablespoon whole-grain or Dijon mustard
•     1 tablespoon extra-virgin olive oil
•     Freshly ground pepper, to taste

Preparation:

    1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and add arugula; cover with foil to keep warm.

   2. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes. Add to the potato-arugula mixture.

    3. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits. Gradually whisk in oil. Pour the dressing over the salad and toss until the arugula is wilted. Season with pepper.

Nutrition :

Per serving: 258 calories; 9 g fat ( 1 g sat , 3 g mono ); 60 mg cholesterol; 27 g carbohydrates; 3 g added sugars; 15 g protein; 2 g fiber; 483 mg sodium; 103 mg potassium. 

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Low Calorie Recipe : Chile-Garlic Roasted Sweet Potatoes

Whether you're counting calories for a special diet or you just like to make every calorie count, dive into these most delicious low-calorie recipes. Enjoy healthy, delicious low calorie dishes in minutes with these quick and ultra-quick recipe ideas. A nice balance of heat to accompany the sweetness of the sweet potato; very tasty and easy to make.

Ingredients

•     4 teaspoons extra-virgin olive oil or canola oil
•     1 tablespoon chile-garlic sauce (see Note)
•     1 tablespoon reduced-sodium soy sauce
•     1/8 teaspoon ground white pepper
•     1 1/2 pounds sweet potatoes, scrubbed (and peeled, if desired), cut into 1-inch wedges or  pieces

Preparation :

    1. Position rack in lower third of oven; preheat to 450°F.

    2. Combine oil, chile-garlic sauce, soy sauce and white pepper in a large bowl.
       Add sweet potatoes; toss to coat with the seasoning mixture.

    3. Spread the sweet potatoes evenly on a rimmed baking sheet.

    4. Roast, stirring once or twice, until the sweet potatoes are tender and
       browned, 20 to 25 minutes.


Nutrition :

• Per serving: 177 calories; 5 g fat ( 1 g sat , 4 g mono ); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 3 g protein; 5 g fiber; 348 mg sodium; 586 mg potassium.

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Low Calorie Recipe : Sautéed Cauliflower & Grape Tomatoes

Sauteed Cauliflower & Grape Tomatoes is a really versatile dish that can be made either as a side dish or a main dish.

Ingredients :

•     2 tablespoons chopped pancetta
•     2 tablespoons extra-virgin olive oil, divided
•     4 cups chopped cauliflower florets (from 1 medium head)
•     2 tablespoons water
•     2 teaspoons red-wine vinegar
•     1 cup grape tomatoes, halved
•     2 tablespoons chopped fresh parsley
•     1 tablespoon minced garlic
•     2 anchovy fillets, minced (optional)
•     1/4 teaspoon salt
•     1/4 teaspoon freshly ground pepper

Preparation :

    1. Cook pancetta in a large nonstick skillet over medium heat until it begins to brown, 3 to 5 minutes. Using a slotted spoon, transfer the pancetta to a paper towel-lined plate to drain.

    2. Add 1 tablespoon oil to the pan. Add cauliflower, cover and cook, stirring occasionally, for 4 minutes. Add water and vinegar, cover and cook, stirring occasionally, until golden brown and tender and the liquid has evaporated, about 4 minutes more.

    3. Add the remaining 1 tablespoon oil, tomatoes, parsley, garlic, anchovies (if using), salt and pepper. Cook, stirring, until the garlic is soft, about 2 minutes more. Serve the sautéed cauliflower with the crispy pancetta on top.

Nutrition :

• Per serving: 124 calories; 9 g fat ( 2 g sat , 5 g mono ); 5 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 294 mg sodium; 411 mg potassium.
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Low Fat Food : Butternut Squash Soup Recipe

When you're on a diet or just trying to eat healthier, check out these low fat recipes that are still high in flavor.There is really nothing more comforting than a bowl of soup on a cold winter day and this Butternut Squash Soup is exceptionally good...

Total Time: 1 hr 0 min
Prep : 20 min  
Cook : 40 min  


Ingredients :

•     1 (2 to 3 pound) butternut squash, peeled and seeded
•     2 tablespoons unsalted butter
•     1 medium onion, chopped
•     6 cups chicken stock
•     Nutmeg
•     Salt and freshly ground black pepper

Directions :

• Cut squash into 1-inch chunks. In large pot melt butter. Add onion and cook until translucent, about 8 minutes. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes. Remove squash chunks with slotted spoon and place in a blender and puree. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper. Serve.

• Calories: 125
• Total Fat: 5 grams
• Saturated Fat: 2.5 grams
• Protein: 3 grams
• Total carbohydrates: 19 grams
• Sugar: 4 grams
• Fiber: 3.5 grams
• Cholesterol: 10 milligrams
• Sodium: 1044 milligrams
  
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Low Fat Food : Broccoli Cheddar Soup Recipe

When you're on a diet or just trying to eat healthier, check out these low fat recipes that are still high in flavor.There is really nothing more comforting than a bowl of soup on a cold winter day and this Broccoli Cheddar Soup is exceptionally good.This homemade, broccoli cheddar soup recipe is better than any restaurants. Enjoy the recipe...

Total Time: 40 min
Prep : 15 min   
Cook : 25 min   

Ingredients :

1.     1 bunch broccoli
2.     1 small onion, finely chopped
3.     1 medium red-skinned potato, diced
4.     1/4 cup all-purpose flour
5.     3 cups low-sodium chicken or vegetable broth
6.     1/4 teaspoon freshly grated nutmeg
7.     1 cup grated extra-sharp Cheddar
8.     1 teaspoon Worcestershire sauce
9.     One 12-ounce can fat-free evaporated milk
10.     Kosher salt and freshly ground black pepper
11.     2 scallions, thinly sliced

Directions :

1. Separate the stems and the florets from the broccoli. Trim and discard the bottom
   of the broccoli stems and peel the tough outer layers. Finely chop the stems and
   coarsely chop the florets and set aside separately.

2. Mist a large pot with nonstick cooking spray and heat over medium heat. Add
   the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 
   10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2
   minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a
   simmer and continue to cook, stirring occasionally, until thickened and the
   vegetables are tender, 12 to 15 minutes.

3. Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan.
   Bring to a boil, cover and continue to steam until the florets are bright green
   and crisp-tender, about 5 minutes. Add the entire contents of the pot with the
   florets to the soup along with the nutmeg. Stir to combine and remove from the
   heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper.
   Garnish with the scallions.

4. Cook's Note: Leftover soup should be reheated in the microwave rather than the
   stovetop, where the cheese will "break" or separate from the broth.

• Per serving: Calories: 230; Total Fat 8 grams; Saturated Fat: 4.5 grams; Protein: 16 grams; Total carbohydrates: 26 grams; Sugar: 10 grams Fiber: 4 grams; Cholesterol: 20 milligrams; Sodium: 360 milligrams

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