(480) 335-4735
0 Items
BFDNutrition Blog

Because Your Health is a Really Big Deal

5 Meals with 500 Calories or Less!

Mar 7, 2017 | Recipes

Cilantro & Black Bean Soup

With only 190 calories per serving, this black bean soup’s 9 grams fiber and 9 grams protein will power you through your day! Garnish with a doll-up of sour cream, a sprig of cilantro and a side of mixed garden greens!

4 servings, about 1 1/4 cups each

  • 1 tablespoon olive oil
  • 1 small onion, chopped
  • 1 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 2 15-ounce cans black beans, rinsed
  • 3 cups water
  • 1/2 cup prepared salsa
  • 1/4 teaspoon salt
  • 1 tablespoon lime juice
  • 4 tablespoons reduced-fat sour cream (optional)
  • 2 tablespoons chopped fresh cilantro (optional)
  1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice.
  2. Transfer half the soup to a blender and puree (use caution when pureeing hot liquids). Stir the puree back into the saucepan. Serve garnished with sour cream and cilantro, if desired.

Nutrition

Per serving: 191 calories; 4 g fat (2 g mono); 9 g protein; 9 g fiber; 408 mg sodium; 535 mg potassium – plus! Folate (22% daily value), Iron, Potassium & Vitamin C (15% dv).


Vegetarian Taco Salad

When you’re looking for more than just salad greens, try this vegetarian taco salad. Loaded with fiber-filled brown rice and pinto beans, topped with veggies and salsa plus a handful of tortilla chips for added crunch!

6 servings, about 1 1/2 cups each

  • 2 tablespoons extra-virgin olive oil
  • 1 large onion, chopped
  • 1 1/2 cups fresh corn kernels or frozen, thawed
  • 4 large tomatoes
  • 1 1/2 cups cooked long-grain brown rice
  • 1 15-ounce can black, kidney or pinto beans, rinsed
  • 1 tablespoon chili powder
  • 1 1/2 teaspoons dried oregano, divided
  • 1/4 teaspoon salt
  • 1/2 cup chopped fresh cilantro
  • 1/3 cup prepared salsa
  • 2 cups shredded romaine lettuce
  • 1 cup shredded pepper Jack cheese
  • 2 1/2 cups coarsely crumbled tortilla chips
  • Lime wedges for garnish
  1. Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, chili powder, 1 teaspoon oregano and 1/4 teaspoon salt. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
  2. Coarsely chop the remaining 3 tomatoes. Combine with cilantro, salsa and the remaining 1/2 teaspoon oregano in a medium bowl.
  3. Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese. Serve sprinkled with tortilla chips and the remaining cheese, passing lime wedges and the remaining fresh salsa at the table.

Nutrition

Per serving: 395 calories; 17 g fat (5 g sat, 5 g mono); 20 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 14 g protein; 9 g fiber; 459 mg sodium; 774 mg potassium – plus! Vitamin A & Vitamin C (38% daily value), Calcium & Folate (23% dv), Potassium (22% dv), Magnesium (21% dv), Calcium (23% dv), Iron (15% dv)


Warm Quinoa Salad with Edamame & Tarragon

This ancient grain offers a whopping dose of protein, fiber, and iron, pair it with edamame and you’ve got one meatless powerhouse to keep you full and satisfied!

4 servings, 1 1/2 cups each

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups frozen shelled edamame, thawed (10 ounces)
  • 1 tablespoon freshly grated lemon zest
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons chopped fresh tarragon or 2 teaspoons dried
  • 1/2 teaspoon salt
  • 1/2 cup drained and diced jarred roasted red peppers, (3 ounces)
  • 1/4 cup chopped walnuts, preferably toasted
  1. 1.Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 5 minutes. Transfer to a fine sieve and rinse thoroughly.
  2. Meanwhile, bring broth to a boil in a medium saucepan over high heat. Add the quinoa and return to a boil. Cover, reduce heat to a simmer and cook gently for 8 minutes. Remove the lid and, without disturbing the quinoa, add edamame. Cover and continue to cook until the edamame and quinoa are tender, 7 to 8 minutes longer. Drain any remaining water, if necessary.
  3. Whisk lemon zest and juice, oil, tarragon and salt in a large bowl. Add peppers and the quinoa mixture. Toss to combine. Divide among 4 plates and top with walnuts.

Nutrition

Per Serving: 404 calories; 18 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 46 g carbohydrates; 17 g protein; 16 g fiber; 645 mg sodium; 319 mg potassium – plus! Fiber (31% daily value), Iron (25% dv), Vitamin A (20% dv), Vitamin C (20% dv).


Sweet Potato & Red Pepper Pasta with Goat Cheese

Hankerin’ for pasta? Pair a whole wheat angel hair with vibrant veggies and a few fresh herbs that will satisfy any craving. Offering 12 grams of protein and 9 grams of fiber, you can enjoy your pasta dish at home for just at 400 calories.

4 servings, about 1 3/4 cups each

  • 8 ounces whole-wheat angel hair pasta
  • 2 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic, minced
  • 3 cups shredded, peeled sweet potato, (about 1 medium)
  • 1 large red bell pepper, thinly sliced
  • 1 cup diced plum tomatoes
  • 1/2 cup water
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh tarragon
  • 1 tablespoon white-wine vinegar, or lemon juice
  • 3/4 teaspoon salt
  • 1/2 cup crumbled goat cheese
  1. Bring a large pot of water to a boil. Cook pasta until just tender, 4 to 5 minutes or according to package directions.
  2. Meanwhile, place 1 tablespoon oil and garlic in a large skillet. Cook over medium heat, stirring occasionally, until the garlic is sizzling and fragrant, 2 to 5 minutes. Add sweet potato, bell pepper, tomatoes and water and cook, stirring occasionally, until the bell pepper is tender-crisp, 5 to 7 minutes. Remove from the heat; cover and keep warm.
  3. Drain the pasta, reserving 1/2 cup of the cooking water. Return the pasta to the pot. Add the vegetable mixture, the remaining 1 tablespoon oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese; toss to combine. Add the reserved pasta water, 2 tablespoons at a time, to achieve the desired consistency.

Nutrition

Per serving: 402 calories; 12 g fat (3 g sat, 6 g mono); 7 mg cholesterol; 62 g carbohydrates; 0 g added sugars; 12 g protein; 9 g fiber; 546 mg sodium; 738 mg potassium – plus! Vitamin C (140% daily value), Vitamin A (120% dv), Potassium (21% dv), Iron (15% dv).


Mini Green Chili Casseroles

Simple, quick, and highly satisfying, pair each little casserole with a mixed garden green salad and a crusty fresh baked whole grain role and still come in at under 500 calories!

4 servings, two 6-ounce or one 10-ounce casserole each

  • 2 4-ounce cans diced green chiles, drained and patted dry
  • 3/4 cup frozen corn, thawed and patted dry
  • 4 scallions, thinly sliced
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1 1/2 cups nonfat milk
  • 6 large egg whites
  • 4 large eggs
  • 1/4 teaspoon salt
  1. Preheat oven to 400°F. Coat eight 6-ounce or four 10-ounce heatproof ramekins with cooking spray and place on a baking sheet.
  2. Equally divide green chiles, corn and scallions among the ramekins. Top each with cheese. Whisk milk, egg whites, eggs and salt in a medium bowl until combined. Divide the egg mixture evenly among the ramekins.
  3. Bake the mini casseroles until the tops begin to brown and the eggs are set, about 25 minutes for 6-ounce ramekins and about 35 minutes for 10-ounce ramekins.

Nutrition

Per serving: 215 calories; 7 g fat (3 g sat, 3 g mono); 219 mg cholesterol; 14 g carbohydrates; 23 g protein; 3 g fiber; 726 mg sodium; 421 mg potassium – plus! Selenium (46% daily value), Calcium (35% dv), Vitamin C (25% dv).