New Low Calorie Recipes


Green, Eggs, and Ham Quesadillas    Total Calories:  337

2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps

2 large egg whites, scrambled and cooked

1/4 cup arugula

3 oz lean deli ham

2 Tbsp crumbled feta

3/4 cup blueberries *

Top each wrap with half the eggs, arugula, ham, and feta.  Fold in half and warm in a skillet.  Serve with blueberries.

*This antioxidant-packed fruit helps protect against obesity in mice-likely a good sign for humans.


Kiwi Parfait    Total Calories:  280

6 oz  plain low-fat yogurt

1 kiwi, sliced

1/4 cup Barbara’s High Fiber, Flax & Granola Cereal

1 tsp. fresh mint leaves*

Layer the first three ingredients a few times, then garnish with mint.

*The smell of mint is a proven appetite suppressant. 

Carrot Raisin Graham    Total Calories:  174

1 The Laughing Cow Original Creamy Swiss wedge

1 Large cinnamon graham cracker rectangle

1/4 cup grated carrots

2 Tbsp. raisins*

Spread cheese on cracker and top with carrots and raisins.

*A study says raisins increase levels of leptin, a hormone that may quiet cravings.


Salmon Cucumber Boats    Total Calories:  431

3 oz canned pink salmon, drained

1 Tbsp capers*

1 tsp yellow mustard

2 Tbsp plain low-fat yogurt

Dash salt & pepper

1 cucumber

Combine the first six ingredients.  Halve cucumber lengthwise, hollow out each half, and stuff with salmon mixture.

(431 calories include the following side salad)

Side Salad

3/4 cup romaine lettuce

2 Tbsp chopped macadamia nuts

1 clementine

2 tsp olive oil

1/2 tbsp cider vinegar

Dash of salt & pepper

*Capers add a salty zing with just two calories per tablespoon. 


Light Lasagna    Total Calories:  350

1/2 cup cooked whole-wheat spaghetti*

1/4 cup part-skim ricotta

1/3 cup prepared tomatoe sauce

1/2 tsp crushed red chili flakes

1 Coleman Natural Mild Italian Chicken Sausage link, cooked

2 cups spinach

Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on the top.  Add spinach and let wilt.

*Whole-wheat pastas have more fiber than their empty-calorie, white-flour counterparts.