Download E-books 500 Calorie Cooking: A Family Friendly Cookbook PDF

By Victoria Mazur

This ebook comprises greater than 60 foodstuff that are all lower than 500 energy. There are greater than a hundred thirty five person recipes which are scrumptious and gratifying for the complete kinfolk. all of the recipes are written gluten-free yet are wheat adaptable.

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The salad will be served chilled. Roasting cauliflower upload a nutty component of the cauliflower. i admire only a extremely simple seasoning of olive oil, salt and pepper. filled fowl Serving in step with recipe: four energy in line with serving: 219 Protein: 30. four g Carbohydrate: eleven. three g fats: 6. five g ldl cholesterol: eighty. 6 mg Sodium: 994. nine mg Fiber: three. three g 2 (8-oz) fowl breasts, skinless and boneless five ounces frozen spinach, thawed and squeezed dry 1 clove garlic, minced 2 oz. feta cheese, crumbled 2 ounces sun-dried tomatoes, sliced 2 oz. kalamata olives, sliced 2 T lemon juice 1 t dried oregano ¼ t salt ¼ t pepper Preheat the oven to 375°. In a medium bowl, combine jointly the spinach, garlic, feta, sun-dried tomatoes, olives, and oregano. Season the chook with salt and pepper and reduce the breasts in part widthwise. minimize a pocket into the aspect of every breast piece. Stuff the spinach mix into the bird. move the fowl to a roasting pan and prepare dinner 25 mins or until eventually the juices run transparent. Squeeze the lemon juice over the fowl. Tzatziki wild rice Serving in line with recipe: four energy: one hundred seventy Protein: eight. eight g Carbohydrate: 29. nine g fats: 1. three g ldl cholesterol: three. eight mg Sodium: fifty six. 6 mg Fiber: 2. nine g ¾ c wild rice 2 qts water 1 c simple nonfat yogurt 1 cucumber, diced three T clean dill, chopped 2 T lemon juice ½ t cumin In a small bowl, combine jointly the yogurt, cucumber, dill, lemon juice, and cumin. disguise and refrigerate for no less than 1 hour. In a small saucepan over excessive warmth, convey the water to a boil. upload the rice, decrease the warmth to medium, and prepare dinner forty five mins till the rice is delicate. Drain the rice and make allowance to chill to room temperature. while the rice is cool, stir within the yogurt sauce and combine good. Refrigerate an extra half-hour. Roasted cauliflower Serving according to recipe: four energy: 38 Protein: 2. 2 g Carbohydrate: 6. nine g fats: 1. 6 g ldl cholesterol: zero mg Sodium: 325. three mg Fiber: 2. three g 1 lb cauliflower, sliced 1 t olive oil ½ t salt ¼ t pepper Preheat the oven to 375°. mix the cauliflower with the olive oil, salt and pepper. Lay the cauliflower on a cookie sheet and roast within the oven for 25 mins or until eventually the stems are gentle. Lime Marinated bird, Corn and Zucchini overall energy in line with serving: 281 this can be a broiled chook breast that's better with a zesty lime marinade. The clean cilantro soaks into the chook and offers this dish a zesty piquant taste. i love to marinate the fowl in a single day for the main style. The corn and zucchini is a brilliant clean tasting hot salad. The cilantro and lime mimic the marinade within the bird, making a cohesive meal. Lime marinated poultry Serving in step with recipe: four energy consistent with serving: 132 Protein: 27 g Carbohydrate: zero. eight g fats: 1. five g ldl cholesterol: sixty eight mg Sodium: one hundred forty five. five mg Fiber: zero g 2 (8-oz) bird breasts, boneless and skinless three T lime juice 2 T clean cilantro ¼ t garlic powder ¼ t onion powder ¼ t paprika ¼ t dried thyme ¼ t cayenne ¼ t salt In a medium bowl, mix the lime juice, cilantro, garlic powder, onion powder, paprika, thyme, cayenne and salt.

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