5 Quick & Healthy Recipes Under 450 calories

Making healthy low-calories dishes in less than 30 minutes sounds like a good idea to try, isn't it? This is why we've put together some quick, healthy and filling recipes that don't mean you need to compromise on nutrition!
For your convenience, we've indicated the nutrition information for each dish to make sure these good-for-you recipes will leave you nourished!

1. Chickpea Tikka Masala

Nutrition (per serving): Calories: 317; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 685mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 6g; Protein 11g


For Chickpea Tikka

  • 2 cup chickpeas cooked
  • 2-3 garlic cloves finely minced
  • 1/2" ginger finely minced
  • 3/4 tsp garam masala
  • 1/2 tsp  chili powder
  • 1 tbsp lemon juice
  • 1/2 tbsp oil
  • salt to taste

For Tikka Masala Sauce

  • 1 small onion cut in 8 pieces
  • 4 medium tomatoes cut in quarters
  • 2-3 garlic whole cloves
  • 1/2" ginger peeled and cut into 2-3 pieces
  • 1/4 cup raw cashews
  • 1 tsp cumin powder
  • 1 1/2 tsp coriander powder
  • 2 tsp oil divided
  • 1/2 tsp chili powder
  • 1 tsp garam masala
  • salt to taste

2. Tofu and Vegetable Fried Rice


Nutrition (per serving): Calories: 386; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 46mg; Sodium: 436mg; Carbohydrate: 54g; Dietary Fiber: 5g; Sugar: 5g; Protein: 14g


For Rice & Vegetables

  • 1 cup extra-firm tofu* (8 ounces yields ~1 cup)
  • 1 cup long- or short-grain brown rice* (rinsed thoroughly in a fine mesh strainer)
  • 4 cloves garlic (minced)
  • 1 cup chopped green onion
  • 1/2 cup peas
  • 1/2 cup carrots (finely diced)

For Sauce

  • 3 Tbsp tamari or soy sauce (plus more for veggies + to taste)
  • 1 Tbsp peanut butter
  • 2 -3 Tbsp organic brown sugar, muscovado sugar, or maple syrup
  • 1 clove garlic (minced)
  • 1-2 tsp chili garlic sauce (more or less depending on preferred spice)

3. Low-Carb Lasagna Stuffed Peppers

Nutrition (per serving): Calories: 447; Total Fat: 27g; Saturated Fat: 11g; Monounsaturated Fat: 8g; Cholesterol: 171mg; Sodium: 605mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 11g; Protein: 41g


  • 1 large red bell pepper
  • 1 large green bell pepper
  • 1 large yellow bell pepper
  • 1 large orange bell pepper
  • 2 ½ cups tomato meat sauce
  • 1 cup ricotta cheese
  • 1 cup mozzarella cheese, shredded
  • ½ cup Parmesan cheese, grated
  • 1 tablespoon Italian seasoning

4. Butternut Squash and White Bean Chili

Nutrition (per serving): Calories: 265; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 42g; Dietary Fiber: 9g; Sugar: 4g; Protein: 14g


  • ¼ cup nutritional yeast
  • 1 medium Yellow Onion, diced
  • ½ bunch Cilantro, stems and leaves divided
  • 1 Red Bell Pepper, diced
  • 2 large Jalapeños, deseeded and finely diced
  • ½ tsp Cumin
  • 1 tsp Smoked Paprika
  • 4 cups Navy Beans, cooked and rinsed
  • 3 ½ cups Butternut Squash, diced into ¼” cubes
  • 3 ½  cups Vegan “Chicken” stock, divided (¼ cup)
  • Salt and Black Pepper, to taste

5. Chicken Ramen

Nutrition (per serving): Calories: 360; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 170mg; Sodium: 612mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 1g; Protein: 50g


For The Soup:

  • 1 tablespoon oil
  • 1 onion sliced
  • 1 tablespoon fresh grated ginger root
  • 4 garlic cloves pressed or finely minced
  • 1 tablespoon chili garlic sauce
  • 2 tablespoons oyster sauce
  • 1 tablespoon fish sauce
  • 1/2 cup low sodium soy sauce
  • 1/4 cup rice vinegar
  • 4 ounces shiitake mushrooms stems removed and sliced
  • 1/2 - 3/4 pounds baby bok choy sliced into quarters lengthwise
  • 1 pound boneless skinless chicken thighs
  • 4 cups low sodium chicken broth
  • 1 cup water
  • 1-2 packages fresh yakisoba noodles* one package is about 7 ounces. Use two packages if you like lots of noodles. Fresh noodles are usually found in the produce section of the grocery store

For The Ramen Egg:

  • 4 eggs
  • 1/4 cup low sodium soy sauce
  • 1/4 cup rice vinegar
  • 3/4 cup water


Don't forget that all the ingredients can be found on our website! Go and check our wide range of trusted grocery retailers now, and try to make these quick and healthy dishes!


1 comment


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