better homes and gardens instant meals

This season's long, light-filled days already inspire healthy habits. But it's the fresh greens and seasonal favorites like watermelon, tomatoes, and juicy corn on the cob that make them so fun to maintain. With such an abundance of naturally low-cal and flavorful ingredients available, whipping up satisfying meals has never been easier—in fact, they may even make you feel lighter.

Our simple 400-calorie plan features meals that take advantage of this summer bounty. Each dish contains from 380 to 420 calories—the perfect number to perk you up without weighing you down.

Hit the kitchen with these 20 quick (easy!) 400-calorie meals:

[sidebar]Breakfast:
Fruit 'n' Nut Medley
Tropical Fruit Smoothie
Pocket Scramble to Go
Red, White & Blueberry Muffins
Morning Trail Mix

Lunch:
New England Seafood Roll
Mediterranean Chopped Salad
Ham & Cheese Panini
Roasted Vegetable Pasta Salad
Gazpacho

Dinner:
Grilled Tri-Tip with Smoky Rub
Pasta with Tomatoes, Beans & Broccoli
Spice-Rubbed Chicken
Surf or Turf Salad
Salad Pizza

Snacks:
Nachos
Grilled Fruit Salad
Spinach Dip
Caramelized Pineapple with Frozen Yogurt
Nutty Snack Bars

Order your copy of 400 Calorie Fix Cookbook today!

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Breakfast

Fruit 'n' Nut Medley
TOAST 2 Tbsp walnut halves in nonstick skillet over medium heat. Cool, then coarsely chop. Place 1 (6 oz) container fat-free vanilla Greek yogurt, 1/4 sliced peach, 8 blueberries, and 6 raspberries in bowl. Top with walnuts and 1 1/2 tsp honey. (Serves 1.) Pair with 1 slice whole wheat toast spread with 2 tsp all-fruit jam. TIME: 15 minutes
Total calories: 390

Tropical Fruit Smoothie
PUREE 1/2 cubed mango, 1/2 c fresh pineapple chunks, 1/3 c + 1 tsp orange juice, 1/3 c + 1 tsp fat-free plain yogurt, 1 1/2 Tbsp sugar, 1/2 Tbsp lime juice, and 4 ice cubes. (Serves 1.) Pair with a small (2 oz) bran muffin. TIME: 5 minutes
Total calories: 410

Pocket Scramble to Go
HEAT 1 tsp olive oil in medium skillet over medium heat. Add 1 Tbsp chopped onion, 6 halved cherry tomatoes, 1 c baby spinach, and 3 sliced mushrooms and cook for 2 minutes. Whisk together 2 large eggs and 2 Tbsp 1% milk, then scramble. Fill a 6" whole wheat pita with eggs, vegetables, 1 Tbsp guacamole, and 1 Tbsp shredded reduced-fat Cheddar cheese. (Serves 1.) Enjoy with 1 c cantaloupe. TIME: 10 minutes
Total calories: 420

Red, White & Blueberry Muffins
PREHEAT oven to 400°F. Coat 12-cup muffin pan with cooking spray. Combine 2 c all-purpose flour, 1/2 c sugar, 1 Tbsp baking powder, 1/2 tsp salt, and 1/2 tsp cinnamon in large bowl. Whisk together 2 eggs, 1 c strawberry yogurt, 1/4 c buttermilk, 1/4 c melted butter, and 1/2 tsp almond extract; add to flour mixture until just blended. Gently mix in 1 c blueberries. Spoon into prepared muffin pan. Bake 15 to 20 minutes. (Serving = 1 muffin.) Enjoy it with 1/4 c part-skim ricotta with 1 c strawberries and 1 Tbsp sliced almonds, plus a latte with 3/4 c 1% milk. TIME: 30 minutes
Total calories: 410

Morning Trail Mix
COMBINE 1 c oat ring cereal, 2 Tbsp dried cranberries, 1 Tbsp peanuts, 1 Tbsp sliced almonds, and 1 Tbsp chocolate chips. (Serves 1.) Enjoy with 1 c 1% milk, to either drink or pour over mixture in bowl. TIME: 5 minutes
Total calories: 390

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Lunch

New England Seafood Roll
COMBINE 12 oz cooked and chopped lobster meat or canned crab with 1/4 c chopped celery, 3 Tbsp light mayo, 2 Tbsp chopped onion, 2 tsp chopped tarragon, 1 tsp lemon juice, and 1/8 tsp black pepper in bowl. Divide among 4 toasted hot dog buns. (Serves 4; serving = 1 sandwich.) Pair with 1/3 c deli coleslaw and salad of 1 c romaine, 1/2 c sliced cucumber, 4 cherry tomatoes, and 10 squirts salad dressing spray. TIME: 10 minutes
Total calories: 410

Mediterranean Chopped Salad
COMBINE 4 c chopped romaine, 1 diced tomato, 1 diced small cucumber, 1/4 c finely chopped parsley, 4 diced radishes, 4 diced scallions, 2 Tbsp olive oil, the juice of 1 lemon, 1 Tbsp each fresh parsley and thyme, 1/4 tsp salt, and 1/4 tsp black pepper in large bowl. (Serves 4; serving = 3 c.) Cut 1/2 of a 6" whole wheat pita into wedges and dip in 1/4 c hummus. For dessert, have 1 c fresh fruit salad. TIME: 15 minutes
Total calories: 380

Ham & Cheese Panini
SPREAD 4 tsp Dijon mustard and 1 Tbsp reduced-fat mayonnaise on 4 slices whole grain bread. Top each with 2 slices tomato, 2 thin slices deli-style ham, 1 oz-slice reduced-fat sharp Cheddar cheese, and another slice bread. Lightly coat outside of sandwiches with cooking spray. Place on heated, ridged grill pan and cook until bread is toasted. (Serves 4; serving = 1 sandwich.) Pair with 2 c greens drizzled with 1 tsp olive oil, plus 1 c honeydew. TIME: 30 minutes
Total calories: 420

Roasted Vegetable Pasta Salad
COAT 1 lb asparagus spears, 1 chopped red bell pepper, and 1 chopped small red onion with cooking spray. Grill until crisp-tender, about 12 minutes. Meanwhile, cook 1 1/2 c whole grain rotini pasta according to package directions. For dressing, puree 1/2 c fresh basil, 2 cloves garlic, 2 Tbsp fat-free plain Greek yogurt, 2 Tbsp olive oil, 2 Tbsp fresh lemon juice, 2 Tbsp water, 1/2 tsp grated lemon zest, and 1/2 tsp coarse salt. Toss vegetables, pasta, and dressing in bowl. Top with 3 oz grilled chicken. (Serves 4; serving = 1 1/2 c.) TIME: 45 minutes
Total calories: 390

Gazpacho
For gazpacho, PUREE 4 seeded plum tomatoes, 2 c low-sodium tomato juice, 1 chopped red bell pepper, 3/4 c chopped cucumber, 1/2 c chopped sweet onion, 1/4 c basil leaves, 2 Tbsp lime juice, 1/2 jalapeño chile pepper, 1 clove garlic, and 1/2 tsp salt in blender until smooth. Transfer to bowl. For topping, combine 1 chopped plum tomato, 1 chopped Hass avocado, 1/4 c chopped cucumber, 2 Tbsp chopped sweet onion, 2 Tbsp chopped basil, 2 tsp lime juice, and 1/8 tsp salt in medium bowl. Chill both bowls 1 to 2 hours. Divide gazpacho among 4 bowls and top each with one-quarter of the avocado mixture. (Serves 4; serving = 2 c.) Enjoy with 3 oz grilled chicken breast and 1 glass (8 oz) sangria. TIME: 15 minutes prep + 2 hours to chill
Total calories: 420

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Dinner

Grilled Tri-Tip with Smoky Rub
COMBINE 1 Tbsp brown sugar, 1 Tbsp smoked paprika, 1 tsp mustard powder, 1 tsp garlic powder, 1 tsp black pepper, 1/2 tsp salt, and 1/8 tsp ground red pepper in bowl. Rub over 1 lb tri-tip steak. Grill over indirect heat until browned and internal temperature is 145°F for medium-rare or 160°F for medium, 8 to 10 minutes per side. Let rest 5 minutes, then slice. (Serves 4; serving = 3 slices.) Pair with 1 ear corn on the cob, 1 c watermelon cubes, and a salad of 1/2 c chopped tomatoes, 1/4 c diced avocado, and 1 1/2 tsp balsamic vinegar. TIME: 30 minutes
Total calories: 395

Pasta with Tomatoes, Beans & Broccoli
COOK 8 oz ziti according to package directions. Meanwhile, heat 1/2 Tbsp olive oil in large skillet over medium heat. Saute 1/2 c chopped onion and 2 minced cloves garlic 2 minutes. Add 2 chopped tomatoes, 1 c chopped parsley, and 1 can (15 oz) cannellini beans. Cover and cook 7 minutes. Meanwhile, steam 4 c broccoli florets until crisp-tender. Toss together pasta, tomato-bean mixture, broccoli, 4 Tbsp Parmesan cheese, and 2 Tbsp chopped fresh basil in large bowl. (Serves 4; serving = 2 c.) TIME: 30 minutes
Total calories: 390

Spice-Rubbed Chicken
COMBINE 2 tsp sugar, 1 tsp chili powder, 1 tsp ground coriander, 3/4 tsp cumin, 1/2 tsp oregano, 1/2 tsp salt, and 1/4 tsp black pepper and rub over both sides of 4 (6 oz) bone-in, skinless chicken thighs. Grill chicken until thickest portion registers 170°F, about 12 minutes per side. (Serves 4; serving = 1 thigh.) It's delicious with 2 c baby spinach topped with 1 Tbsp crumbled goat cheese, 1 tsp walnut oil, and a squeeze of lemon juice, plus 1/4 c potato salad. TIME: 30 minutes
Total calories: 380

Surf or Turf Salad
SPRINKLE 12 oz salmon fillet or flank steak with 1/4 tsp salt and 1/8 tsp pepper. Grill 5 to 6 minutes per side. Combine 4 c iceberg lettuce, 1 chopped cucumber, 1 pt halved grape tomatoes, 2 chopped carrots, 1 peeled and chopped apple, 1 chopped red bell pepper, and 1/2 chopped small red onion in bowl. Whisk 3 Tbsp chopped shallots, 2 Tbsp balsamic vinegar, 1 Tbsp olive oil, 1 tsp Dijon mustard, 1/4 teaspoon salt, and 1/8 teaspoon pepper. Pour over salad and toss. Top salad with thinly sliced steak or salmon. (Serves 4; serving = 3 c.) Serve with 1 oz slice toasted French bread and 1 c sweetened iced tea. TIME: 55 minutes
Total calories: 400

Salad Pizza
PAT 5 oz package pizza dough into a thin circle on nonstick baking sheet. Bake according to package directions. Let cool. Top with 2 c baby arugula, 1 chopped tomato, 1/2 diced small red onion, 4 oz crumbled goat cheese, 1/4 c chopped walnuts, and 2 Tbsp fresh herbs. Drizzle with 1 Tbsp olive oil and 1 Tbsp balsamic vinegar. (Serves 4; serving = 1 slice.) Enjoy with 5 oz glass of white or red wine. TIME: 25 minutes
Total calories: 410

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Snacks

Nachos
For salsa, COMBINE 1 c jarred salsa with 1 c diced pineapple. For refried beans, combine 16 oz fat-free refried beans with 2 tsp chili powder, 1 tsp ground cumin, and 1/2 tsp ground coriander in small saucepan. Cook, stirring, until warmed, about 5 minutes. Spread 6 oz baked tortilla chips on nonstick baking sheet. Sprinkle with 1 c shredded reduced-fat sharp Cheddar cheese and bake at 400°F until it melts. Transfer to platter and top with bean mixture, salsa, and 12 jalapeno chile pepper slices. Serves 6. (Serving = 10 nachos) Also, dunk 1 c broccoli florets in dip made from 1/2 c fat-free plain Greek yogurt and 2 Tbsp crumbled blue cheese. TIME: 20 minutes
Total calories: 400

Grilled Fruit Salad
BRUSH 1 sliced pineapple, 4 peach halves, and 1 sliced mango with 1 Tbsp canola oil. Cook in covered grill about 3 minutes per side. Let cool 10 minutes, then cut into chunks and transfer to bowl. Stir in 1 qt sliced strawberries, 1 Tbsp lemon juice, and 1 Tbsp sugar and let stand 10 minutes, stirring occasionally. Divide among 4 bowls. Top each with 1/2 Tbsp slivered basil. (Serves 4; serving = 2 c.) Make s'mores with 2 graham cracker squares, 1 toasted marshmallow, and 1/2 oz milk chocolate. Enjoy with 1/2 c fat-free milk. TIME: 15 minutes
Total calories: 410

Spinach Dip
Saute 1 lb chopped spinach with 2 Tbsp chopped onion and 1 minced clove garlic. Cool, then press out moisture. Mix with 1/2 c 1% cottage cheese, 1 grated carrot, 1 Tbsp grated Parmesan cheese, and 1 tsp salt-free Italian seasoning. Serve with 1 lb cubed sourdough bread. (Serves 4; serving = 1/2 c dip and 1 c bread.) Also dip 1/2 c sugar snap pea pods, 1/2 c sliced jicama, and 3 chicken skewers. TIME: 15 minutes
Total calories: 400

Caramelized Pineapple with Frozen Yogurt
MELT 1 tsp unsalted butter in skillet. Stir in 1 Tbsp brown sugar and 20 oz crushed pineapple in juice; simmer 15 minutes. Serve one-quarter over 1/2 c vanilla frozen yogurt (120 calories per 1/2 c, max). Top with 2 Tbsp sliced almonds. (Serves 4; serving = 1/2 c pineapple.) Enjoy with 4 gingersnaps. TIME: 20 minutes
Total calories: 400

Nutty Snack Bars
COMBINE 2 1/2 c crispy brown rice cereal, 1/2 c sliced almonds, 1 Tbsp ground flaxseed, 3 Tbsp dried blueberries, and 1 Tbsp toasted wheat germ. Simmer 3 Tbsp smooth peanut butter, 3 Tbsp honey, and 2 Tbsp apricot preserves in saucepan 3 minutes, stirring constantly. Stir in 1/2 tsp vanilla extract and 1/4 tsp almond extract. Remove from heat. Stir in cereal mix. Transfer to 8" x 8" baking pan and let cool 1 hour. Cut into 8 bars. (Serves 8; serving = 1 bar) Enjoy with 1 c fruit salad, iced latte with 3/4 c 1% milk, and 1 oz stick part-skim string cheese. TIME: 15 minutes prep + 1 hour chill
Total calories: 420

Get your copy of 400 Calorie Fix— today!

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better homes and gardens instant meals

Source: https://www.prevention.com/weight-loss/diets/a20429484/400-calorie-summer-meals-at-home/

Posted by: millerpithenclacke.blogspot.com

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