10 Cozy Casseroles Under 350 Calories

The time has come to elevate your dinner with a classic one-pot wonder, otherwise known as the casserole. Whether you prefer veggies and rice or spicy sausage and noodles, there’s something for everyone in this roundup of comforting casseroles. Now gather round the table with family and friends and dive into a scrumptious bowl of comfort–all under 350 calories per serving.

1. Vegetable Rice Casserole | 24 Carrot Life
Sneak a serving or two of veggies into the kiddos’ dinner with this creamy mix of mushrooms, spinach, brown rice, and cheesy goodness galore. To reduce prep time even further, use frozen spinach and brown rice. For an extra fiber boost, swap out the all purpose flour for whole wheat flour. Recipe makes 8 servings.

Nutrition (per serving): Calories: 250; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 14mg; Sodium: 429mg; Carbohydrate: 32g; Dietary Fiber: 3g; Sugar: 3g; Protein: 10g

2. Chicken Enchilada Casserole | Cooking Light
Craving Southwestern-style comfort food? Look no further than this simple, flavorful one-pot meal made with chicken thighs, corn, fresh cilantro, salsa and spices. Add a hefty pinch of cayenne for extra heat! Top with cubed avocado and chopped cilantro. Recipe makes 4 servings at 1 3/4 cups each.

Nutrition (per serving): Calories: 346; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 709mg; Carbohydrate: 36g; Dietary Fiber: 5g;  Sugar: 7g; Protein: 24g

3. Hatch Green Chili and Tomato Egg Casserole | Cotter Crunch
This unique casserole is made with fresh hatch green chiles, crusty bread, juicy tomatoes, and provolone cheese. It’s quick, easy, and even gluten-free. Feel free to add lean chicken sausage or ground turkey for the hungry carnivores. Recipe makes 6 servings.

Nutrition (per serving): Calories: 194; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 218mg; Sodium: 542mg; Carbohydrate: 13g; Dietary Fiber: 2g;  Sugar: 5g; Protein: 11g

4. Slow Cooker Cheesy Eggplant Casserole | Clean Eating
Skip the breading and frying without sacrificing the cheesy, saucy goodness that is classic eggplant Parmesan. Slow cooking the eggplant adds moisture and keeps the flavors intact without all that extra oil. Serve with mixed greens and balsamic or steamed veggies to round out the meal. Recipe makes 6 servings.

Nutrition (per serving): Calories: 165; Total Fat: 6g; Saturated Fat: 2.5g; Monounsaturated Fat: 1g; Cholesterol: 344; Sodium: 53mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 10g; Protein: 14g

5. Spinach and Artichoke Quinoa Casserole | iFoodReal
Dabble in the greatness of spinach and artichoke dip without all the guilt! This lighter version uses whole-grain quinoa, almond milk, and lots of fresh spinach instead of the typical mayonnaise and sour cream found in heavier versions. A casserole that’s hearty, filling, and full of fresh flavors–what more could you ask for? Recipe makes 8 servings.

Nutrition (per serving): Calories: 244; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 14mg; Sodium: 383mg; Carbohydrate: 34g; Dietary Fiber: 7g; Sugar: 2g; Protein: 11g

6. One-Pot Taco Casserole | Fit Foodie Finds
The best part about these terrific tacos is that they require next to no clean up! Mix everything together in a bowl, dump it in a casserole dish, and pop it in the oven. Lean turkey, corn, black beans, salsa, and spices make this a winner for adult and kiddos alike. Serve with taco shells, Greek yogurt and diced tomatoes. Recipe makes 8 servings at 1 cup each.

Nutrition (per serving): Calories: 316; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 94mg; Sodium: 734mg; Carbohydrate: 25g; Dietary Fiber: 6g;  Sugar: 5g; Protein: 28g

7. Healthy Green Bean Casserole | Hummusapien
This decadent, comforting dish features lighter ingredients that won’t leave you looking for more because, guess what? Green bean casserole isn’t just for Turkey Day! Whip it up this weekend for a vegan flavor powerhouse that the whole family will enjoy. Hooray for baked crispy onions! Recipe makes 8 servings.

Nutrition (per serving): Calories: 139; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 863mg; Carbohydrate: 21g; Dietary Fiber: 5g;  Sugar: 3g; Protein: 4g

8. Unstuffed Beef & Cabbage Casserole | Give Recipe
When you don’t feel like slaving away all day in the kitchen (and who does?), whip up these quick and easy deconstructed stuffed cabbage rolls instead. You get all the flavor of the original in half the time. Serve with plain yogurt and a crisp salad. Recipe makes 6 servings.

Nutrition (per serving): Calories: 246; Total Fat: 9g; Saturated Fat: 2 g; Monounsaturated Fat: 5g; Cholesterol: 47mg; Sodium: 107mg; Carbohydrate: 24g; Dietary Fiber: 5g;  Sugar: 6g; Protein: 20g

9. Baked Spaghetti Squash Casserole | Eat Yourself Skinny
Swap out pasta for spaghetti squash in this tasty, comforting casserole. Not only is it an excellent way to sneak in more vegetables, but it’s also kid-approved. The best part is that the leftovers taste even better the next day. Top with fresh torn basil and a sprinkle of Parmesan. Recipe makes 10 servings.

Nutrition (per serving): Calories: 142; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 31mg; Sodium: 265mg; Carbohydrate: 13g; Dietary Fiber: 3g;  Sugar: 6g; Protein: 12g

10. Baked Ziti with Creamy Kale and Sausage | Clean Eating
What better way to sneak in kale than with pasta, mozzarella cheese, and spicy Italian sausage? Whole grain noodles, low-fat milk, and whole-wheat flour lighten it up without reducing the flavor factor. Bring it to a potluck, or serve it for Sunday night dinner alongside roasted veggies. Recipe makes 12 servings at 3/4 cup each.

Nutrition (per serving): Calories: 338; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 481mg; Carbohydrate: 43g; Dietary Fiber: 2g;  Sugar: 6.5g; Protein: 19g
Source: blog.myfitnesspal

12 Thirty-Minute Clean Eating Dinners Under 380 Calories

Cooking after a hard day at work can be a real chore! But, if you’re aiming to eat clean, you know that wholesome, minimally processed ingredients are the key to a good (and healthy) meal. Whether you plan to take our 10 day Clean Eating Challenge, or just want to make healthier meals in general, we’re here to help. These delicious dinner ideas feature simple ingredients, use easy cooking techniques and are under 380 calories per serving.

 

CHICKEN & TURKEY

1. Caprese Chicken & Roasted Broccoli | Cook Smarts
Clean eating goes low carb with this simple caprese chicken, which marries the fresh flavors of a caprese salad with a dose of lean protein. Ripe tomatoes, tangy balsamic and fragrant basil are yummy ways to dress up your lean chicken breast. Serve with a side of roasted broccoli. Recipe makes 4 servings with 1/2 chicken breast each.

Nutrition (per serving): Calories: 341; Total Fat: 20g; Saturated Fat: 6g; Monounsaturated Fat: 8g; Cholesterol: 60mg; Sodium: 502mg; Carbohydrate: 18g; Dietary Fiber: 6g; Sugar: 4g; Protein: 26g

2. Chicken & Brussels Sprouts | Cooking Light
This delightful dinner uses a zesty mustard sauce to add zing to chicken breasts and sautéed brussels sprouts. It’s a low-carb, high-protein meal, but if low carb isn’t your thing, add a small baked potato—simply halve your potato(es), wrap in foil and throw it into the oven while it’s preheating. Nutrition info doesn’t include potato. Recipe makes 4 servings with 1 chicken breast half plus 2/3 cups brussels sprouts plus 2 tablespoons sauce.

Nutrition (per serving): Calories: 350; Total Fat: 15g; Saturated Fat: 5g; Monounsaturated Fat: 7g; Cholesterol: 114mg; Sodium: 604mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 2g; Protein: 42g

3. Southwest Meatball Skillet | Clean Eating
Imagine lean turkey meatballs served over a wholesome and hearty blend of black beans, corn, tomatoes, lime and cilantro. Now, imagine having that in less than 30 minutes! To make this quick meal complete, serve with one 100% whole-grain dinner roll. Recipe makes 4 servings at 4 meatballs plus 1 cup corn-bean mixture.

Nutrition (per serving): Calories: 320; Total Fat: 5g; Saturated Fat: 0g; Cholesterol: 55mg; Sodium: 340mg; Carbohydrate: 32g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g

PORK & BEEF

4. Steak Baguettes | Cooking Light
If you’re craving red meat, enjoy it using this simple recipe for baguettes piled high with steak and veggies then drizzled in a pesto mayo. The tender bites of sirloin steak will have you coming back for more of this high-protein, iron-rich sandwich. Recipe makes 4 servings at 1 sandwich each.

Nutrition (per serving): Calories: 358; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 45mg; Sodium: 674mg; Carbohydrate: 39g; Dietary Fiber: 2g; Sugar: 1g; Protein: 25g

5. Simple Rosemary Pork Chops | A Well Balanced Plate
Savor the simple flavor of rosemary with this 5-ingredient recipe for pork chops. Pan-searing the pork gives it a delicious smoky flavor. Serve with a mixed green salad for a quick, complete meal. Recipe makes 4 servings.

Nutrition (per serving): Calories: 167; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 54mg; Sodium: 53mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 1g; Protein: 23g

6. Beef & Quinoa Stir-Fry | Cook Smarts
Make a quick, high-protein dinner in less than 20 minutes with this recipe for beef and quinoa stir-fry. Replacing traditional rice with quinoa ups the protein and, because this stir-fry is loaded with veggies, you won’t suffer on the fiber front, either. Recipe makes 4 servings with 11/2 cups beef-stir-fry mixture plus 1/2 cup quinoa.

Nutrition (per serving): Calories: 377; Total Fat: 11g; Saturated Fat: 2g; Cholesterol: 60mg; Sodium: 316mg; Carbohydrate: 40g; Dietary Fiber: 6g; Sugar: 7g; Protein: 31g

7. Quick Beef & Bean Chili | Kim’s Cravings
Snuggle up to a bowl of wholesome chili that’s prepared from fresh ingredients and ready in about half an hour. Remember to make extra chili; freshly prepared chili is delicious, but leftover chili, once all the flavors have time to mingle, is amazing. Recipe makes 6 servings.

Nutrition (per serving): Calories: 344; Total Fat: 17g; Saturated Fat: 6g; Cholesterol: 54mg; Sodium: 277mg; Carbohydrate: 29g; Dietary Fiber: 12g; Sugar: 6g; Protein: 22g

8. Mediterranean Boneless Pork Chops | Skinnytaste
Light on carbs but not on taste, this Mediterranean pork chop recipe cuts down on cook time by having you multitask. While the vegetables are roasting, panfry your pork chops. The trick to quick cooking is thinly sliced meat. Recipe makes 4 servings with 2 chops plus 3/4 cups veggies each.

Nutrition (per serving): Calories: 230; Total Fat: 9g; Cholesterol: 72mg; Sodium: 502mg; Carbohydrate: 9g; Dietary Fiber: 2g; Sugar: 2g; Protein: 28g

9. Beef Filets with Pomegranate-Pinot Sauce | Cooking Light
Ready for a clean-eating treat? Savor tender beef tenderloin steaks with this simple recipe for a batch of sweet and tangy pomegranate sauce. This homemade steak sauce cooks up in less than 10 minutes and tastes like a million bucks. Recipe makes 4 servings with 1 steak plus 2 teaspoons sauce.

Nutrition (per serving): Calories: 236; Total Fat: 11g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 333mg; Carbohydrate: 4g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

MEATLESS

10.Asparagus Pea Pasta Bowl | MyFitnessPal Original Recipes
For lunch,enjoy a refreshing pasta salad bowl that’s loaded with tender asparagus and peas. This pasta bowl has kicked-up flavor from a combination of lemon, feta and dill. For a vegan-friendly version, substitute the butter with olive oil and omit the feta cheese. Recipe makes 4 servings at 11/2 cups each.

Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

11. Portobello Pesto Pizza | Cook Smarts
Pizza lovers looking to cut back on calories (or carbs) should try out this portobello pesto pizza. A earthy mushroom, topped with fresh tomatoes, savory pesto and stringy mozzarella, makes a great option for a vegetarian meal. Recipe makes 4 servings at 1/2 cup each.

Nutrition (per serving): Calories: 303; Total Fat: 29g; Saturated Fat: 6g; Monounsaturated Fat: 17g; Cholesterol: 18mg; Sodium: 190mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 1g; Protein 13g

12. Black Bean Spinach Quesadilla | The Calories In, Calories Out Cookbook
Family-friendly black bean quesadillas make a delicious and quick meatless meal. It’s a versatile recipe that allows you to sub out fresh spinach and mushrooms for your favorite veggies. Recipe makes 4 servings at 1 quesadilla each.

Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

Source:  blog.myfitnesspal

A-to-Z Guide to Healthy Living

A healthy lifestyle can often take second place to the demands of career or family. But fitting in time for health and fitness can be as simple as A-B-C! What follows is an A-to-Z list of healthy-living tips. Try a few each day and you’re sure to find some that work for you.

 
A – Air 

Some days it seems we just go from one interior to another, from house to car to home without ever experiencing the outdoors. Getting outside, even for a quick walk around the block or in your local park, can do wonders for your mood and for your health. 



B – Breathing 

It’s easy to fall into bad breathing habits. Too shallow or too quick — both can add to stress and have a negative impact on the body. Set aside 10 minutes a day to try the following breathing exercise: Limit breaths to 10 or fewer per minute, and, breathing through the nostrils, make each breath deep and measured. Your heart rate will slow and the physical symptoms of stress may be alleviated.



C – Creativity 

Research attests to the benefits of expressing oneself in an artistic way. It’s incredibly satisfying — no matter your skill level — to craft a short story or finish a painting. And with social media, you can easily share your work with friends and family for a quick self-esteem boost!



D – Dietary Supplements 

Nutrition is tricky. We all know the basics, but sometimes we still fall short. Dietary supplements, including a good multivitamin, can pick up the slack and keep the body in good order.



E – Eye Health 

Keeping your peepers healthy is crucial to protecting your vision and preserving your overall health. Make sure to visit your eye doctor regularly, and follow his or her guidelines when it comes to wearing glasses or contact lenses. Vitamins C and E, zinc, lutein, zeaxanthin, and omega-3 fatty acids are all vital for maintaining your eye health.

F – Friends
 Time spent with friends is rarely time regretted, and it can have a positive impact on stress levels and overall happiness.



G – Goals

 Don’t keep your goals inside. Write them down! Externalizing your ambitions has the effect of making them seem more concrete and harder to ignore. But keep your goals realistic. After all, there are only 24 hours in a day, and setting impossible-to-reach goals will only leave you discouraged.



H – Hydration

 If you aren’t drinking enough water, you aren’t healthy. Aim to drink half your body weight in ounces of water each day. For instance, if you weigh 200 pounds, you’ll want to drink 100 ounces of water.

I – Interval Training 

Interval training, in which you switch back and forth between moderate- and high-intensity exercise, can bump up your metabolism and increase your cardiovascular fitness.



J – Jokes

 Don’t stifle your laughter! Studies show that laughter has a profoundly beneficial effect on mood and can even boost the body’s immune system.




K – Knees 

Nearly everyone has experienced knee pain. Whether it’s caused by arthritis, excessive foot pronation, or overuse of the muscles that protect this vulnerable joint, our knees take a knocking. Protect your knees (find tips here) and you’ll be able to stay active for the foreseeable future. 



L - Love

 Tell someone that you love them every day. You’ll be touched at the warm response. 



M – Meditation

 Meditation can be extremely beneficial, and you don’t need to be a follower of Buddhism to reap the rewards. A simple way to start is by spending 15 minutes a day in a quiet place, focusing your attention on any and all sensations that come to mind.

N – Nutrition

 Control your portion sizes and make sure that fruits and vegetables and lean protein form the basis of your diet.

O – Open Mind

 Make an effort to see things from someone else’s point of view. It’s easy to become wed to your own perspective; a healthy, empathetic mind can turn it around and consider other angles.

P – Pilates

 Need a new workout? Give Pilates a try. You’ll burn calories and work your core in a way you never thought possible!

Q – Quinoa

 This whole grain is high in protein and low in carbohydrates. Try it in place of rice or pasta for a nutritional boost.

R – Run 

Running requires just a good pair of shoes and some clothes you don’t mind getting sweaty. Even running for just 10 minutes a day can be beneficial! Just make sure to check with your doctor first if you have joint problems.

S – Swimming

 Another great way to exercise, swimming is a low-impact, total-body workout that engages every muscle group, improving overall body tone.



T – Tea

 Try replacing your morning latte with a cup of hot green tea. You’ll hydrate, avoid a 10 a.m. sugar crash, and reap green tea’s antioxidant benefits.  



U – “Use As Directed” 
The instructions for how to use the weight machines at the gym? Follow them. That box of expired pain reliever? Toss it. Those guidelines are there for a reason: to protect your health and keep you safe!

V – Vacation

 A vacation can be a rejuvenating experience. It doesn’t have to be a trip to Hawaii or the Caribbean: A weekend trip to the next town over could be just the thing!

W – Walking 

Put on your headphones, grab your dog, and go for a walk. 



X – eXercise 

Yes, we cheated on this one. But exercise is so important, we don’t mind stretching the rules a bit.

Y – Yoga 

This ancient practice helps balance the body and the mind, while also increasing strength and flexibility. Learn everything you need to know in our Yoga Solutions Guide.

Z – Zinc

 Zinc promotes immune function, giving you a better chance of fighting off illness. It’s especially important for men, because it plays a role in the production of testosterone.
Source: life.gaiam