My “healthy” diet has taken a bit of a nose-dive lately and I wanted to do something easy to help me get back to better eating habits. Not really a “diet” per se, just more mindful eating. As in, not eating more than my body can easily process in a day.
This turn back to the healthy side of life led me to purchase a new book/cookbook: The 400 Calorie Fix. Basically it says if you want to lose weight you eat three 4oo calorie meals a day. If you’re maintaining your weight eat four 400 calorie meals. Super active? Five 400 calorie meals. While 400 calories per meal seems like a bit on the low side in this day and age, it’s at least a healthy number I can shoot for. Remembering 400 is easy.
So, I was pretty skeptical that the recipes in this book would be any good. Granted I’ve only made a couple, but so far it seems pretty promising. The great thing is, the book not only gives you a recipe, but also adds on a couple sides to make it a “meal.” It’s nice to not have to think about the side-dishes!
I’ll get onto the recipes now, but just so you know, only these first two recipes are from The 400 Calorie Fix book. The Creamy Hungarian Mushroom Soup is from my all-time favorite EatingWell.com.
Dill Salmon Burgers
Prep Time: 10 Minutes; Cook Time: 22 Minutes
- 2 cans (6 oz. each) salmon, drained
- 1 small onion, finely chopped
- 1 egg
- 1/3 cup bread crumbs
- 1/4 cup light mayonnaise
- 1 tablespoon fresh dill, finely chopped (or 1 tsp. dried dill)
- 2 tablespoons Greek-style fat-free yogurt
- 1 teaspoon country-style Dijon mustard
- 4 whole wheat rolls (1.5-2 oz. each)
- Tomato slices
1. Preheat the oven to 350 degrees. Coat a baking sheet with cooking spray.
2. Mix together the salmon, onion, egg, bread crumbs, mayonnaise, and dill. Make 4 patties (1/2 cup salmon mixture each) approximately 4″ in diameter.
3. Place the patties on the baking sheet and bake for approximately 20-22 minutes, until lightly browned.
4. Combine the yogurt and mustard in a small bowl. Stir to mix thoroughly. Divide the yogurt mixture evenly and spread it on the rolls. Serve the burgers on the rolls and top with the lettuce and tomato.
1 serving= 1 burger; Calories: 320
Serve with 1/2 cup carrot sticks and 1/2 ounce baked potato chips to make it a 405 calorie meal.
Oven-Baked Chicken Fingers
Prep Time: 15 minutes, Cook Time: 20 minutes
Makes 4 servings
- 1/4 cup lightly salted dry-roasted peanuts
- 1/2 cup panko bread crumbs
- 1/2 tablespoon chili powder
- 1 egg
- 1 teaspoon Dijon mustard
- 1 pound boneless, skinless chicken breasts, cut into 1″-thick strips
1. Preheat the oven to 400 degrees. Coat a baking sheet with cooking spray.
2. Chop the peanuts in a food processor until fine. Place the peanuts, panko, and chili powder in a large resealable plastic bag or container. Shake to mix.
3. Whisk together the egg and mustard in a large bowl. Add the chicken and combine until all strips are covered. Place the strips in the plastic bag or container. Seal and shake until well coated. Place the strips on the baking sheet. Bake until the coating is crisp and the chicken is cooked through, 15 to 20 minutes.
1 serving= 2 0r 3 chicken fingers, Calories: 260
Serve with 1 medium baked sweet potato and 1/2 cup unsweetened applesauce for a 410 calorie meal.
Creamy Hungarian Mushroom Soup
Active Time: 45 minutes, Total Time: 45 minutes
- 1 tablespoon extra-virgin olive oil
- 1 1/2 pounds mushrooms, thinly sliced
- 1 medium onion, diced
- 3 tablespoons all-purpose flour
- 2 tablespoons paprika, preferably Hungarian (see Note)
- 2 tablespoons dried dill
- 4 cups mushroom broth or reduced-sodium beef broth
- 2 cups low-fat milk
- 1 1/2 pounds russet potatoes, peeled and cut into 1/2-inch pieces
- 1/2 cup reduced-fat sour cream
- 3/4 teaspoon salt
1. Heat oil in a Dutch oven over medium-high heat. Add mushrooms and onion and cook, stirring occasionally, until most of the liquid evaporates, 10 to 15 minutes.
2. Reduce heat to medium and cook, stirring frequently, until the mushrooms are very soft, about 3 minutes more. Add flour, paprika and dill and cook, stirring, for 15 seconds. Add broth, milk and potatoes; cover and bring to a simmer. Reduce heat to maintain a lively simmer and cook, uncovered, until the potatoes are tender, about 5 minutes. Remove from the heat and stir in sour cream and salt.
1 Serving= 1 1/2 cups, Calories: 232
Serve with a green salad and warm pumpernickel bread to make it a 400 calorie meal.