cookbook-30-recipes-under-400-calories

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TENNESSEEBURGER WITHBOURBON BBQ SAUCEWe describe the Tennessee Burger with Bourbonand BBQ Sauce as a Southern triple threat--loadedwith bacon, BBQ, and bourbon.6 SERVINGS 1 BURGER 65 MININGREDIENTSNUTRITIONAL INFOBLUEPRNTSLog ItCLICK TO LOG THIS RECIPECALORIES 386FatSaturated fatMonounsaturated fatPolyunsaturated fatProteinCarbohydrateFiberSugarsCholesterol9g3g1g1g31g38g3g14g65mgIron 26%Sodium616mgCalcium 8%Potassium© Photo: Randy Mayor; Stylist: Cindy Barr306mgVitamin A 9%Vitamin C 20%WHILE GRILL PREHEATS,add onions into beef and shape into patties.PREP POINTERCook the bacon, onion and sauce ahead of time.SIMPLE SUB-INDon’t have bourbon? You can replace the 5tablespoons of bourbon with 5 teaspoons vanillaextract and 10 teaspoons of water.• 3 bacon slices• 1 teaspoon extra-virgin olive oil• 3 cups vertically sliced red onion• 5 tablespoons bourbon, divided• 1 tablespoon balsamic vinegar• 1/2 teaspoon kosher salt, divided• 1/2 cup lower-sodium ketchup• 1 tablespoon Dijon mustard• 2 teaspoons honey• 2 teaspoons hot pepper sauce• 2 teaspoons Worcestershire sauce• 1/4 teaspoon smoked paprika• 1/4 teaspoon garlic powder• 1/4 teaspoon onion powder• 1 1/2 pounds 90% lean ground sirloin• Cooking spray• 6 (1 1/2-ounce) French bread hamburger buns• 6 (1/4-inch-thick) slices tomatoINSTRUCTIONS1. Cook bacon in a large skillet over medium heat until crisp.Remove bacon from pan. Add oil and onion to drippingsin pan; cook 15 minutes or until onion is browned and verytender, stirring occasionally. Add 3 tablespoons bourbon,vinegar, and 1/4 teaspoon salt. Cook 2 minutes or until liquidalmost evaporates, stirring constantly. Remove amixturefrom pan. Cool 5 minutes.2. Combine remaining 2 tablespoons bourbon, ketchup,and next 7 ingre dients (through onion powder) in a smallsaucepan. Bring to a boil, stirring frequently. Reduce heat;simmer 5 minutes or until sauce thickens. Remove from heat.3. Preheat grill to medium-high heat.4. Coarsely chop 3/4 cup onion mixture; stir into beef. Dividebeef mixture into 6 equal portions, gently shaping eachportion into a 1/2-inch-thick patty. Press a nickel-sizedindentation in center of each patty. Sprinkle evenly withremaining 1/4 teaspoon salt. Place patties on grill rackcoated with cooking spray; grill 4 minutes on each side oruntil desired degree of doneness.5. Spread each top and bottom bun half with 1 tablespoonsauce. Place patties on bottom halves; top eachpatty with 1 tomato slice. Divide remainingonion mixture evenly among servings. Top eachserving with 1/2 bacon slice and top half of bun.34 30 HEALTHY LOG IT NOW RECIPES myfitnesspal
CHICKEN WITHBRUSSELS SPROUTS& MUSTARD SAUCEThis zesty mustard sauce dresses chicken breastsand sautéed Brussels sprouts to make a deliciouslow carb and high protein meal. If low carb isn’tyour thing add in a baked potato and consideryour meal complete.4 SERVINGS40 MIN1 CHICKEN BREAST HALF + 2/3 CUP BRUSSELSSPROUTS + 2 TABLESPOONS SAUCENUTRITIONAL INFOBLUEPRNTSLog It© Photo: Johnny Autry and Randy Mayor; Styling: Cindy BarrCLICK TO LOG THIS RECIPECALORIES 355FatSaturated fatMonounsaturated fatPolyunsaturated fatProteinCarbohydrateFiberSugarsCholesterol17gWHILE OVEN PREHEATS,sautee and bake chicken.6g8g2g42g9g3g2g140mgIron 8%Sodium586mgCalcium 4%Potasssium908mgVitamin A 18%Vitamin C 123%MAKE sauce and COOK Brussels sproutssimultaneously.INGREDIENTS• 2 tablespoons olive oil, divided• 4 (6-ounce) skinless, boneless chicken breast halves• 3/8 teaspoon salt, divided• 1/4 teaspoon freshly ground black pepper• 3/4 cup fat-free, lower-sodium chicken broth, divided(certified gluten-free if necessary)• 1/4 cup unfiltered apple cider• 2 tablespoons whole-grain Dijon mustard (certifiedgluten-free if necessary)• 2 tablespoons butter, divided• 1 tablespoon chopped fresh flat-leaf parsley• 12 ounces Brussels sprouts, trimmed and halvedINSTRUCTIONS1. Preheat oven to 450°F.2. Heat a large ovenproof skillet over high heat. Add 1tablespoon oil. Sprinkle chicken with 1/4 teaspoonsalt and pepper; add to pan. Cook 3 minutes or untilbrowned. Turn chicken; place pan in oven. Bake at 450°Ffor 9 minutes or until done. Remove chicken from pan;keep warm. Heat pan over medium-high heat. Add1/2 cup broth and cider; bring to a boil, scraping panto loosen browned bits. Reduce heat to medium-low;simmer 4 minutes or until thickened. Whisk in mustard,1 tablespoon butter, and parsley.3. Heat remaining 1 tablespoon oil and 1 tablespoonbutter in a large nonstick skillet over medium-high heat.Add Brussels sprouts; sauté 2 minutes or until lightlybrowned. Add remaining 1/8 teaspoon salt and 1/4 cupbroth to pan; cover and cook 4 minutes or until crisptender.Serve sprouts with chicken and sauce.35 30 HEALTHY LOG IT NOW RECIPES myfitnesspal
Page 1 and 2: 30 Healthy Log It Now Recipes200, 3
Page 3 and 4: You know that overwhelming feeling
Page 5 and 6: How To Cut YourCOOKING TIME IN HALF
Page 7 and 8: 10 Ways To MakeHEALTHY COOKING AFFO
Page 9 and 10: 200 CALORIES OR LESS:Apps &Snacks
Page 11 and 12: BAKEDMOZZARELLA BITESServe this qui
Page 13 and 14: GRILLED STUFFEDJALEPEÑOSThe rich a
Page 15 and 16: 200 CALORIES OR LESS:Desserts
Page 17 and 18: CARROT CAKESANDWICH COOKIESThere’
Page 19 and 20: BANANA OATMEALCHOCOLATE CHIPCOOKIES
Page 21 and 22: 300 CALORIES OR LESS:Breakfasts
Page 23 and 24: BREAKFASTQUINOAIf you’re tired of
Page 25 and 26: OATMEALPANCAKESHere’s an interest
Page 27 and 28: 300 CALORIES OR LESS:Lunches
Page 29 and 30: CRISPYVEGETABLEQUESADILLASA 300 cal
Page 31 and 32: LEMONY ORZOVEGGIE SALADWITH CHICKEN
Page 33: 400 CALORIES OR LESS:Dinners
Page 37 and 38: SHRIMP &BROCCOLISTIR FRYJust a touc
Page 39 and 40: SMOKY TILAPIATACOSInexpensive tilap
Page 41 and 42: STEAK BAGUETTESWITH PESTO MAYOPiled
Page 43 and 44: SPICED PORKTENDERLOIN WITHSAUTEED A
Page 45: RECIPE INDEXBBaked Mozzarella Bites

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