Dan’s trying hard to lose weight: he’s exercising more, cutting down his portion sizes and drinking less beer. We’re also skipping easy but calorie-loaded takeout in favor of cooking more low-cal dinners at home. Here are 4 easy delicious dinners we’ve recently made that are 300 calories or less:
Almond-Crusted Pork with Honey-Mustard Dipping Sauce (recipe follows)—Sliced almonds add a delectable, almost-like-fried-chicken crunch to the breading for these tender pieces of pork. We slice the pork thinly to keep the cooking time quick. The resulting pork “fingers” are great dipped in this surprisingly simple, delicious honey, soy and mustard sauce.
Catfish & Potato Hash—Hash isn’t just for corned beef. It’s also great made with catfish—or other flaky white fish. Any ham adds flavor to the hash, but we think a higher-quality smoked ham will give you the biggest flavor-bang for your buck. Serve with a poached egg on top and a green salad.
Sweet Potato-Peanut Bisque—This satisfying vegetarian sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but they can sometimes be very spicy. It’s best to take a small bite first and add them to taste. Try chopped peanuts and scallions for a different garnish. Serve with a mixed green salad with vinaigrette.
Lemon Chicken Stir-Fry—Spiked with lots of zesty
lemon, this delectable chicken stir-fry has a colorful mix of snow
peas, carrots and scallions. But feel free to substitute other
thinly sliced vegetables, such as bell peppers or zucchini. Serve
with: Rice noodles or brown rice.
Almond-Crusted Pork with Honey-Mustard Dipping Sauce
1 cup coarse dry breadcrumbs, preferably whole-wheat (see
Note)
1/2 cup sliced almonds
1 teaspoon garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1 large egg white, beaten
1 pound pork tenderloin, trimmed and cut diagonally into
1/2-inch-thick slices
Dipping Sauce
1/4 cup honey
2 tablespoons reduced-sodium soy sauce
2 tablespoons Dijon mustard
1. Preheat oven to 425°F. Set a wire rack on a baking sheet and
coat it with cooking spray.
2. Place breadcrumbs, almonds, garlic powder, salt and pepper in a
food processor; pulse until the almonds are coarsely chopped.
Transfer the mixture to a shallow dish.
3. Place egg white in another shallow dish. Dip both sides of each
pork slice in egg white, then evenly coat with the almond mixture.
(Discard any remaining egg white and almond mixture.) Place the
pork on the prepared rack and coat on both sides with cooking
spray.
4. Bake the pork until golden brown and no longer pink in the
center, 16 to 18 minutes.
5. Meanwhile, whisk honey, soy sauce and mustard in a small bowl.
Serve the pork with the honey-mustard sauce.
Makes 4 servings.
Per serving: 299 calories; 7 g fat (1 g sat, 4 g mono); 74 mg cholesterol; 30 g carbohydrate; 29 g protein; 3 g fiber; 561 mg sodium; 562 mg potassium. Nutrition bonus: Potassium & Zinc (16% daily value).
Note: We like Ian’s brand of coarse dry whole-wheat breadcrumbs, labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake at 250°F until dry and crispy, about 15 minutes. One slice of bread makes about 1/3 cup dry whole-wheat breadcrumbs.
By Carolyn Malcoun
When associate editor Carolyn Malcoun came to Vermont to attend New England Culinary Institute, she knew she didn't want to work in a restaurant but knew that she wanted to do something in the food industry. Luckily she discovered EatingWell, where she's able to combine her love of food and writing.
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