3 delicious recipes that are under 300 calories per serving prepared in 30 minutes

Green Bean and Mushroom Risotto

By The Canadian Living Test Ktichen

This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	299
pro	7 g
total fat	8 g
sat. fat	5 g
carb	49 g
fibre	2 g
chol	21 mg
sodium	528 mg
% RDI:	-
calcium	9
iron	9
vit A	11
vit C	8
folate	10

Ingredients

• 1 pkg dried mushrooms
• 1 cup (250 mL) hot vegetable stock
• 2 tbsp (30 mL) butter
• 1 onion, finely chopped
• 1 minced clove of garlic
• 1 tsp (5 mL) dried thyme
• 1/4 tsp salt
• 1/4 tsp pepper
• 1 cup (250 mL) arborio rice or short grain Italian rice
• 1/3 cup (75 mL) dry white wine or vegetable stock
• 1 cup (250 mL) green beans, cut
• 1/4 cup (60 mL) grated Parmesan cheese
• 2 tbsp (30 mL) chopped fresh parsley

Preparation

In bowl, soak mushrooms in 2 cups (500 mL) boiling water until softened, about 5 minutes. Remove with slotted spoon; chop and set aside. Strain soaking liquid into measuring cup; add stock and enough water to make 3 cups (750 mL). Set aside.

In large shallow saucepan, melt 1 tbsp (15 mL) of the butter over medium heat; fry mushrooms, onion, garlic, thyme, salt and pepper, stirring occasionally, until onion is softened, about 5 minutes.

Add rice, stirring to coat. Add wine; cook, stirring constantly, until no liquid remains. Add 1-1/2 cups (375 mL) of the stock mixture, 1/2 cup (125 mL) at a time and stirring after each addition until completely absorbed, about 10 minutes.

Add beans. Add remaining stock mixture, 1/2 cup (125 mL) at a time, stirring after each addition until completely absorbed and rice is creamy and tender, another 10 minutes. Stir in cheese, parsley and remaining butter. Source : Canadian Living Magazine: September 2007

Tomato Spinach Chickpea Simmer

By The Canadian Living Test Kitchen

Nutritional Info
Per serving: about	-
cal	265
pro	10 g
total fat	9 g
sat. fat	1 g
carb	41 g
fibre	9 g
chol	0 mg
sodium	739 mg
% RDI:	-
calcium	17
iron	42
vit A	64
vit C	65
folate	74

Ingredients

• 2 tbsp (30 mL) extra-virgin olive oil
• 1 chopped onion
• 3 minced cloves of garlic
• 1 tsp (5 mL) dried oregano
• 1/4 tsp (1 mL) hot pepper flakes
• 1/4 tsp (1 mL) salt
• 2 tbsp (30 mL) tomato paste
• 1 can (28 oz/796 ml) diced tomatoes
• 1 can (19 oz/540 ml) chickpeas, drained and rinsed
• 1 tsp (5 mL) paprika
• 1 8 oz/250 g bag spinach, trimmed (about 6 cups/1.5L)

Preparation

In large saucepan, heat 1 tbsp (15 mL) of the oil over medium-high heat; saut?nion, garlic, oregano, hot pepper flakes and salt until onion is softened, about 4 minutes.

Add tomato paste; fry for 1 minute. Add tomatoes, chickpeas and paprika; bring to boil. Reduce heat and simmer until thick enough that space remains after spoon is dragged through, about 25 minutes.

Meanwhile, in skillet, heat remaining oil over medium-high heat; saut?pinach until wilted, about 3 minutes. Stir into chickpea mixture.  
Additional information : Variation
Tomato Spinach Chickpea Simmer with Tilapia: Place 4 tilapia fillets (1-1/2 lb/750 g) on foil-lined baking sheet. Drizzle with 1 tbsp (15 mL) each lemon juice and extra-virgin olive oil; sprinkle with 1/4 tsp (1 mL) each salt and pepper. Broil until fish is golden and flakes easily when tested, about 7 minutes. Serve with chickpea mixture.
Source : Canadian Living Magazine: October 2007

Beef and Broccoli Stir-Fry

Nutritional Info
Per Serving: about	-
cal	253
pro	21 g
total fat	15 g
sat. fat	4 g
carb	8 g
fibre	trace
chol	36 mg
sodium	436 mg
% RDI:	-
calcium	4%
iron	16%
vit A	20%
vit C	67%
folate	19%

Ingredients

12 oz flank steak, thinly sliced across the grain
3 tbsp oyster sauce
4 cups broccoli florets, about 2 stalks
2 minced cloves of garlic
1 tbsp minced gingerroot

Preparation:

Sprinkle beef with 1/4 tsp (1 mL) pepper; set aside.

In small bowl, whisk together 3/4 cup (175 mL) water, oyster sauce and 1 tbsp (15 mL) cornstarch; set aside.

In wok or skillet, heat 1 tbsp (15 mL) vegetable oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.

Add 1 tbsp (15 mL) vegetable oil to wok; stir-fry broccoli florets, garlic and ginger for 1 minute. Cover and steam for 2 minutes.

Return beef and any accumulated juices to wok. Add oyster sauce mixture; stir-fry until slightly thickened, about 3 minutes.

Additional Information:

• Tips:
  If you can't find flank steak at the supermarket or butcher shop, thinly slice top sirloin grilling steak across the grain. Or use the beef stir-fry strips available at the meat counter.
  
  Serve this stir-fry with Asian rice noodles. Naturally gluten-free, they are available in a range of thicknesses and widths, are very quick to prepare and are a great alternative to rice.