Tag Archives: Calories

Protein Pancakes

With a prep time of about 20 minutes and under 300 calories per serving, these light and moist pancakes are topped with juicy peach slices.
3 eggs, separated
1 Cup part-skim ricotta cheese
1/3 C lowfat milk
1/2 C all-purpose flour
2 t sugar
1/2 t baking powder
1/4 t salt
Cooking Spray
2 peaches, peeled and thinly sliced
Warm honey (optional)

In a food processor or blender, combine egg yolks and ricotta.  Whirl until blended.  Add milk, flour, sugar, baking powder, and salt; whirl until mixture is well combined.  In a large bowl, beat egg whites until stiff, moist peaks form; gently fold in batter.

Preheat a griddle or wide frying pan over medium heat; spray with cooking spray.  Using about 1/4 cup for each pancake, pour batter onto hot griddle.  Cook until tops of pancakes are bubbly and appear dry; turn and cook other sides until browned.

Top pancakes with peach slices; drizzle with honey if desired.  Makes about 1 dozen 4-inch pancakes.

6 Servings:  157 Calories (plus 60 calories with 1 T honey), 9g Protein, 16 g Carb, 6 g Fat, 175 mg Sodium


Lettuce Wraps

Continuing the Trimm-Way series of recipes taking about 20 minutes with 300 calories or less per serving . . . Lettuce wraps make a terrific appetizer or light entree — Enjoy!

Image1 pound ground turkey
1/2 package of low sodium taco seasoning
1 Cup grated Pepper Jack Cheese
1/2 C lite sour cream
1/2 C salsa
8 large lettuce leaves

Brown the turkey and add 1/2 package of taco seasoning.
Divide the meat mixture evenly among the 8 lettuce leaves.
Top each with 2T grated cheese, 1T lite sour cream and 1T salsa

4 Servings: 290 calories

Quick Albondigas Soup

Try Trimm-Way’s easy recipe for Meatball Soup — healthy, and low calorie, and delicious!  

010e85e8e0e11d1960ecbedf038097056 Cups Chicken Broth (preferably from cartons rather than canned)
3/4 C Salsa (preferably fresh), pureed
1 C peeled ad diced Potatoes
1 C peeled and diced Carrots
1 C diced Celery
1/3 C chopped fresh Cilantro
20 turkey or vegan frozen meatballs

Heat Chicken Broth in a large saucepan. Add pureed salsa and simmer for 20 minutes. Add vegetables, cilantro, meatballs and salt. Cook until vegetables are tender, about 10 minutes.

5 Servings (2 cups soup with 4 meatballs): 270 calories  

For those cooks who prefer ‘homemade’, here’s the recipe for turkey meatballs:

1 lb. ground turkey
1/2 C cooked rice
2 T chopped fresh mint
1 T minced fresh garlic
1/3 C breadcrumbs
1/4 C minced yellow onion
1 Egg
1/2 t salt

Preheat oven to 325. Lightly coat baking sheet with olive oil. Combine all ingredients in a large bowl, mix well. Portion about 2 tablespoons (about 1 ounce), and form into a ball with wet hands. Place on baking sheet and bake for 12 to 15 minutes until cooked through. Do not overcook.

Flat Out Pizza

Trimm-Way has some new recipes which take only about 20 minutes with 300 calories or less per serving.  First of all, who likes Pizza?  

Image 1 Flatout® Thin Crust Flatbread
1/4 C Pasta Sauce
1/4 C Grated Mozzarella Cheese
5 Slices Lite Salami
(Optional) Chopped Veggies such as tomatoes, green onions, baby spinach, mushrooms, fresh basil

Preheat oven to 475 degrees. Place Flatout Flatbread on a cookie sheet and spread ingredients evenly. Bake for 10 minutes, or 12 minutes for crispier crust.

Calories: 295 (255 calories without vegies)

Pumpkin Cheesecake

1-1/4 C ginger snaps, crushed
2 T brown sugar
3 T margarine, melted
1 T water
Pam Cooking Spray

Preheat oven to 375 degrees. Combine ginger snaps, brown sugar and margarine.  Add only enough water to moisten mixture.  Pat into 8” springform pan, sprayed with Pam.  Bake for 8 to 10 minutes.  Cool.

2 C lowfat ricotta cheese
1 egg
3 egg whites
2/3 C lowfat buttermilk
1/2 C sugar
3/4 C cooked or canned pumpkin
1 t vanilla extract
1 t cinnamon
1/2 t each allspice, nutmeg, ginger

Combine ricotta cheese, egg and egg whites in a food processor or blender until smooth.  Add remaining ingredients and process until well blended.  Pour into prepared crust.  Bake at 375 degrees for 50 to 60 minutes.  Cool to room temperature.  Chill 8 hours or overnight before serving.

8 Servings:  178 calories

Asian Chicken Kabobs

Delicious served with 1/2 cup quinoa & chopped kale mixture, and can also be used as an appetizer. For extra zing, use sesame oil infused with chili pepper.
Image - Version 2
1/2 C rice vinegar
2T sesame oil
4 t reduced-sodium tamari
1 C pineapple juice concentrate
1/2 t ground ginger
1 t minced fresh garlic

1 lb. boneless skinless chicken breast
1 medium yellow bell pepper
1/2 red onion
8 cherry tomatoes, washed
8 medium mushrooms, washed
8 wooden skewers

Combine marinade ingredients in shallow backing dish and mix well. Soak wooden skewers in water 10 to 15 minutes.

Cut peppers and onions into 1”x1” pieces and set aside.  Cut chicken into 1-oz. cubes.

Alternately skewer vegetables and chicken, placing 2 pieces of each vegetable and 2 cubes of chicken on each skewer.

Place kabobs in marinade, turn to coat evenly.  Marinate covered for 2 hours in the refrigerator, turning occasionally.

Transfer kabobs to grill or broiler and discard marinade.  Cook for 3-4 minutes on each side or until cooked through.

4 Servings (2 Kabobs): 340 Calories, 39 g Carb, 6 g Fat, 32 g Protein, 277 mg Sodium

Mahi Mahi with Mango Salsa

mahi mahi1/3 cup orange juice
1 T olive oil
1 lb. Mahi Mahi, cut into 4 equal fillets

Mango Salsa:
1 medium mango, skinned and chopped
1/4 cup diced tomato
2 T chopped red onion
2 T diced green chiles
1 T chopped fresh cilantro

Preheat grill or broiler.

In a shallow glass bowl, combine orange juice and olive oil.  Add fish and marinate for 10 to 15 minutes.  In a small bowl, combine mango, tomato, onion, green chili and cilantro. Set aside.

Grill or broil fish 3 to 5 minutes on each side or until just cooked.  Serve each fillet with 1/4 cup mango salsa.

4 Servings:  140 Calories, 10 g Carb, 3 g Fat, 21 g Protein, 79 mg Sodium


Seared Scallops with Tomato Water, Lime & Mint

Making tomato water sounds fancy, but all you do is collect the juices from chopped ripe tomatoes. It’s a delicious addition to seafood or any vinaigrette dressing.

Image 1 lb. ripe tomatoes, chopped
1/8 t kosher salt (plus a pinch)
1T olive oil
12 sea scallops (about 1 lb.)
Lime wedges
1/4 c fresh mint leaves

Place tomatoes in fine-mesh sieve set over a medium bowl; season with salt. Let sit, stirring occasionally, until about 3/4 cup tomato water has collected in bowl, 30-40 minutes.

Remove side muscle from scallops, pat dry. Heat oil in a large skillet over medium-high heat. Season scallops with a pinch of salt and sear until deeply browned, about 2 minutes. Turn and cook until just opaque on other side, about 30 seconds. Drain on paper towels 1 minute.

Divide scallops among large shallow bowls and spoon tomato water around. Squeeze lime over scallops; garnish with mint.

4 Servings: 153 Calories, 4 g Carbs, 4 g Fat, 19 g Protein, 405 mg Salt
– Adapted from Bonappetit

Grilled Teriyaki Pork Chops

Here’s an easy and tasty recipe for BBQ-ing on Hot Summer Days!

Prep: 15 min. – Marinate: 4 hrs. – Cook: 14 min.


4 (6-oz.) center-cut loin pork chops (3/4 in. thick)
3 T minced shallots
2 garlic cloves, minced
1 T minced peeled fresh ginger
2 T low-sodium soy sauce
2 T dry white wine
2 T fresh lime juice
1-1/2 t brown sugar
Cooking spray

Trim fat from pork. Combine pork and next 7 ingredients in a large zip-top
plastic bag. Seal and marinate in refrigerator 4 hours, turning bag
occasionally. Remove pork from bag, reserving marinade.

Prepare grill.

Place pork on grill rack coated with cooking spray; cook 7 minutes on
each side or until done, basting frequently with reserved marinate.

4 Servings: 240 Calories, 5 g Carbs, 12 g Fat, 30 g Protein

Lemony Chicken Saltimbocca


4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)

Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.

Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat.  Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.

Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.

4 Servings: 202 Calories, 2 g Carbs, 2 g Fat, 30 g Protein