Category Archives: Low Calorie

Basics, Dairy-Free, Low Calorie, Lunch, Meal Prep, Meat, Weekend Dinner

Baked Chicken Breasts

August 24, 2024 Sam

Print Recipe

Baked Chicken Breasts

Prep Time45

Cook Time35

Total Time1 20

Course: Dinner, Lunch

Cuisine: California, Simple

Keyword: Basics, Chicken, Meat

Servings: servings

Calories: 184kcal

Ingredients

Brine

6 cups water
3 tbsp kosher salt

4 boneless skinless chicken breasts
2 tbsp avocado oil
4 tbsp seasoning

Instructions

In a large bowl, combine 4 cups of room temperature water and the salt. Stir until the salt is dissolved.
Add the chicken breasts, making sure they are fully submerged. Brine for at least 30 minutes and up to 2 hours. (Cover and refrigerate if brining for more than 30 minutes.)
Heat the oven to 425 degrees and line a sheet pan or large baking dish with parchment paper. While the oven heats, remove the chicken breasts from the brine and pat them dry with paper towels, discarding the brine. Place the chicken breasts on the prepared pan. Drizzle generously with olive oil, flipping chicken so both sides are coated. Sprinkle with the dried oregano, garlic powder, paprika, if using, and some black pepper.
Bake for 20 to 25 minutes, until an instant-read thermometer inserted into the thickest part of the breasts reaches 165 degrees. Rest for 10 minutes before slicing into the chicken and serving.

Notes

5 servings

Nutrition

Nutrition Facts

Baked Chicken Breasts

Amount Per Serving

Calories 184 Calories from Fat 72

% Daily Value*

Fat 8g12%

Saturated Fat 1g6%

Trans Fat 0.01g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 58mg19%

Sodium 1517mg66%

Potassium 484mg14%

Carbohydrates 8g3%

Fiber 5g21%

Sugar 0.5g1%

Protein 20g40%

Vitamin A 228IU5%

Vitamin C 1mg1%

Calcium 203mg20%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dinner Party, Favorites, Great Leftovers, Low Calorie, Meal Prep, Quick, Roasted Vegetables, Side

Roasted Sweet Potatoes

August 24, 2024 Sam

These are incredible. I highly recommend making them! You can fit about 4 medium to large ones on one sheet pan.

Print Recipe

Roasted Sweet Potatoes

Prep Time10

Cook Time45

Total Time1

Course: Side Dish

Cuisine: American, California

Keyword: Basics, Inspired by New York Times, Leftovers, Potatoes, Roasted Vegetables

Servings: servings

Calories: 354kcal

Ingredients

4 large sweet potatoes
2 tbsp avocado oil
2 tsp salt

Instructions

Scrub the sweet potatoes. Cut them in half, lengthwise.
Place on a foil-covered sheet pan. Drizzle with avocado oil and salt and mix it up to cover the sweet potatoes thoroughly.
Put the sheet pan in the oven. Heat to 425°F (after you place the pan into the oven). Bake for 30-45 minutes until softened and the bottom is blackened and caramelized some.

Notes

Makes 4 servings

Nutrition

Nutrition Facts

Roasted Sweet Potatoes

Amount Per Serving

Calories 354 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g6%

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Sodium 1350mg59%

Potassium 1146mg33%

Carbohydrates 68g23%

Fiber 10g42%

Sugar 14g16%

Protein 5g10%

Vitamin A 48236IU965%

Vitamin C 8mg10%

Calcium 103mg10%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Dinner Party, Low Calorie, Lunch, Meal Prep, Sauces

Ranchish Dressing (Vegan)

August 24, 2024 Sam

This isn’t exactly ranch dressing. It’s a different thing, but it’s nonetheless good and non-dairy. And it’s very quick to make.

Print Recipe

Ranchish Dressing (Vegan)

Prep Time10

Total Time10

Course: Salad

Cuisine: California, Vegan, Vegetarian

Keyword: Basics, Sauces

Servings: servings

Calories: 138kcal

Ingredients

1½ cup raw cashews
1 cup water
2 tbsp apple cider vinegar
1 tsp onion powder
½ tsp garlic powder
½ tsp salt
1 tsp dried parsley
1 tsp dried chives
1 tsp dried dill

Instructions

Mix all ingredients in a high-speed blender and blend until smooth.

Notes

About 8 servings

Nutrition

Nutrition Facts

Ranchish Dressing (Vegan)

Amount Per Serving

Calories 138 Calories from Fat 99

% Daily Value*

Fat 11g17%

Saturated Fat 2g13%

Polyunsaturated Fat 2g

Monounsaturated Fat 6g

Sodium 151mg7%

Potassium 190mg5%

Carbohydrates 8g3%

Fiber 1g4%

Sugar 1g1%

Protein 5g10%

Vitamin A 428IU9%

Vitamin C 4mg5%

Calcium 19mg2%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Dry Beans, Farro, Favorites, Great Leftovers, Low Calorie, Meal Prep, Quick, Quinoa, Slow Cooker, Weekend Dinner, Weeknight Dinner

Jar Meal: Italian Barley (or Farro) Soup

December 9, 2023 Sam

Print Recipe

Jar Meal: Italian Barley (or Farro) Soup

Prep Time10

Cook Time40

Total Time50

Course: Dinner

Cuisine: California, Italian

Keyword: Barley, Dry Beans, Farro, Quick, Quinoa, Vegan

Servings: servings

Calories: 201kcal

Ingredients

1 cup pearled barley
3 tbsp pre-washed quinoa
3 tbsp dried mung beans
1½ tbsp dried minced onions
1 tbsp dried basil
½ tbsp dried thyme
½ tsp dried oregano
½ tsp fine grains salt plus more to taste
¾ tsp dried chili flakes
1 tbsp bouillon powder
5½ cups water
14 oz crushed tomatoes

Instructions

Layer all of the ingredients into the jar. Set aside for up to six months.
1 cup pearled barley, 3 tbsp pre-washed quinoa, 3 tbsp dried mung beans, 1½ tbsp dried minced onions, 1 tbsp dried basil, ½ tbsp dried thyme, ½ tsp dried oregano, ½ tsp fine grains salt, ¾ tsp dried chili flakes, 1 tbsp bouillon powder

Make Soup

Add 5½ cups water and 14 oz crushed tomatoes and the contents of the jar to a large Dutch oven or pot. Simmer over medium or medium-low heat for 35 to40 minutes. You want heat that produces steady, small, concurrent bubbles. You can cook either covered or uncovered, or a mix. If you cook uncovered, be sure the water level remains sufficient – ingredients should always be covered by liquid, and if not, add ½ cup of water at a time and let it come to a steady boil again before adding more water. If you cook fully covered, I'd recommend a final five minutes uncovered and at a slightly higher heat level once everything is nearly cooked through. Turn off the heat once the barley and mung beans have cooked through, which you can test by tasting the barley, which should end up chewy and not stiff. If you want to add any kale or broccoli, add just a few minutes before the soup is done cooking.
To serve, you can drizzle with a bit of olive oil, and/or top with cheese (mozzarella, Parmesan, etc.).

Notes

Makes six servings, especially with added fat from olive oil or cheese

Nutrition

Nutrition Facts

Jar Meal: Italian Barley (or Farro) Soup

Amount Per Serving

Calories 201 Calories from Fat 18

% Daily Value*

Fat 2g3%

Saturated Fat 0.4g3%

Polyunsaturated Fat 1g

Monounsaturated Fat 0.2g

Sodium 351mg15%

Potassium 469mg13%

Carbohydrates 42g14%

Fiber 9g38%

Sugar 4g4%

Protein 7g14%

Vitamin A 254IU5%

Vitamin C 8mg10%

Calcium 80mg8%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.

Appetizer, Dairy-Free, Dinner Party, Dry Beans, Fall, Great Leftovers, Low Calorie, Lunch, Salad, Side, Spring, Summer, Weekend Dinner, Weeknight Dinner, Winter

White Beans with Roasted Cauliflower

June 28, 2022 Sam

This fairly simply meal is delicious and saves well. It probably needs to have a secondary side of some kind.

Print Recipe

White Beans with Roasted Cauliflower

Prep Time30

Cook Time30

Bean Soaking6

Total Time7

Course: Dinner, Lunch, Salad, Side Dish

Cuisine: California

Keyword: Dry Beans, Inspired by New York Times, Roasted Vegetables, Vegan

Servings: servings

Calories: 392kcal

Ingredients

Beans

½ lb dry white beans (e.g., Buckeye)
1 bay leaf

Salad

1 lb cauliflower trimmed and cut into bite-sized pieces
1 tbsp olive oil
1 tsp salt
1 tsp ground black pepper
1 cup celery thinly sliced
3 tbsp parsley chopped, optional
3 tbsp green onions sliced

Dressing

1 large shallot small diced
1 tbsp Dijon mustard
1 tbsp lemon juice
2 tbsp balsamic vinegar
1 tsp ground fennel seed
¼ cup olive oil
1 tsp salt
1 tsp ground black pepper

Instructions

Beans

Soak the beans in 1.5% salinity water for 6-8 hours, ideally. (If not soaked, switch to pressure-cooker method for next step and cook for 20-40 minutes under pressure, depending on the bean.)
½ lb dry white beans (e.g., Buckeye)
Drain the soaked beans. To a large sauce pot, add the drained beans and lots of water, enough to cover by two inches. Add the bay leaf. Cover and heat over high until boiling (and turn down to keep hearty boil but not overflow the pot). Boil heartily for 10 minutes, then turn heat to just above low, so you have a steady simmer. Cook for at least 20 minutes, and up to an hour, checking at regular intervals if the beans are cooked through. When fully cooked, drain and set aside.
1 bay leaf

Cauliflower and Other Prep

Once you start the beans, prepare the cauliflower by trimming and cutting. Preheat the oven to 400ºF. Put cauliflower on a rimmed baking sheet and toss with 1 tbsp olive oil, 1 tsp salt, and 1 tsp black pepper. Roast for 20-25 minutes until nicely cooked and developing some browned bits. Set aside to cool.
1 lb cauliflower, 1 tbsp olive oil, 1 tsp salt, 1 tsp ground black pepper
Prep the other salad ingredients. Celery can go into the ultimate salad bowl. The scallions and parsley (if using) should be kept separate, ideally.
1 cup celery, 3 tbsp parsley, 3 tbsp green onions

Dressing

In a medium bowl, place all dressing ingredients (minus the salt and pepper for now). Whisk well to combine. Season to taste with salt and pepper.
1 large shallot, 1 tbsp Dijon mustard, 1 tbsp lemon juice, 2 tbsp balsamic vinegar, 1 tsp ground fennel seed, ¼ cup olive oil, 1 tsp salt, 1 tsp ground black pepper

Combine and Rest

Once the beans and cauliflower and done, and hopefully have cooled some, add to the bowl with the celery. Gently toss with the dressing. Let it rest for 30 minutes so the flavors combine. Then add the green onions and parsley (if using). Toss again. Serve chilled or at room temperature.

Notes

Makes 4 servings

Nutrition

Nutrition Facts

White Beans with Roasted Cauliflower

Amount Per Serving

Calories 392 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Polyunsaturated Fat 2g

Monounsaturated Fat 13g

Sodium 1273mg55%

Potassium 1513mg43%

Carbohydrates 45g15%

Fiber 12g50%

Sugar 6g7%

Protein 16g32%

Vitamin A 422IU8%

Vitamin C 62mg75%

Calcium 197mg20%

Iron 7mg39%

* Percent Daily Values are based on a 2000 calorie diet.

Breakfast, Dairy-Free, Low Calorie, Quick

Yogurt Smoothie

March 5, 2022 Sam

Print Recipe

Yogurt Smoothie

Course: Breakfast

Servings: serving

Calories: 368kcal

Ingredients

½ cup blueberries frozen
½ cup kale frozen
⅔ cup whole-milk yogurt
1 cup macadamia nut milk
2 tbsp hemp hearts

Notes

Makes 1 serving

Nutrition

Nutrition Facts

Yogurt Smoothie

Amount Per Serving

Calories 368 Calories from Fat 207

% Daily Value*

Fat 23g35%

Saturated Fat 5g31%

Polyunsaturated Fat 11g

Monounsaturated Fat 6g

Cholesterol 21mg7%

Sodium 194mg8%

Potassium 427mg12%

Carbohydrates 23g8%

Fiber 4g17%

Sugar 15g17%

Protein 19g38%

Vitamin A 3704IU74%

Vitamin C 39mg47%

Calcium 719mg72%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Basics, Dairy-Free, Favorites, Low Calorie, Quick, Side, Snack

Stovetop Popcorn

December 12, 2021 Sam

Oil Options

Canola oil: neutral taste; tolerates high heat; goes with nearly any topping
Olive oil: familiar and typically light flavor; tolerates medium-high heat; goes with most toppings
Sesame oil: stronger taste that adds a unique flavor; tolerates high heat; coordinate with toppings
Coconut oil: traditionally used by movie theaters, but I’ve never tried it; tolerates high heat
Other oils: can be fun to experiment; oils with a high smoke point are best

Topping Options

The best part of homemade, stovetop popcorn is your toppings options are only limited by your tolerance for experimentation. Also, you and whoever you are enjoying this with can each add your own favorite topping, for a custom experience. Here are some options, but don’t feel limited by this.

Salt, especially if you have a seasoned salt, like a smoked salt or chili-lime salt
Melted butter and salt, for that classic movie-theater experience
Salt and black pepper
Zaatar (my husband’s favorite)
Salt, smoked paprika, pinch of cayenne or chipotle powder (my favorite, requires a spoon to eat)
Sweet drizzle: honey (1 tbsp), melted butter (2 tbsp), and cinnamon (1/4 tsp); mix together, then drizzle on top
Dulse (or other seaweed flakes / nori), and consider adding sesame seeds
Nutritional yeast (which I like sometimes, but not frequently)

Print Recipe

Stovetop Popcorn

Cook Time15

Total Time15

Course: Snack

Cuisine: American, Mesoamerican

Keyword: Basics

Servings: servings

Calories: 201kcal

Equipment

Large saucepot or other large (>6 quart) lidded pot, preferably one with a heavy bottom

Ingredients

¼ cup popcorn kernels
2 tbsp oil

Instructions

Add the 2 tbsp oil to a heavy-bottomed pot. Place just three popcorn kernels in the pot. Cover and heat over medium heat. After a few minutes, the kernels will pop, which is how you know the pot and oil is preheated.
2 tbsp oil
Once you hear the kernels pop, turn off the heat and remove the pot from the burner. Add all of the remaining kernels of popcorn and cover the pot again with the lid. (No need to remove the popped kernels.) Gently shake and toss the pot for 10 seconds or so, the coat the kernels in the warmed oil.
¼ cup popcorn kernels
Wait 30-45 seconds – this is an important step in preheating the added kernels. Then place the pot back on the stove and turn the heat to medium. After another 2-5 minutes, the kernels will start popping.
Once they start popping, it will be done popping in 30-90 seconds. During that time:
Gently shake the pot 2-3 times, while keeping it on/near the heat.
Carefully lift one side of the lid to allow steam to escape. This step, done carefully, will lead to a crispier, better popcorn. But be careful, because the little popcorns come rocketing out with some force, so you want to tip the lid open just enough to allow a tiny bit of steam to get out.
Once you don’t hear popping for a few seconds, remove from heat and divide into large serving bowls. Immediately add your favorite topping (see reverse), toss well, and serve.

Nutrition

Nutrition Facts

Stovetop Popcorn

Amount Per Serving

Calories 201 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 1g6%

Trans Fat 1g

Sodium 1mg0%

Potassium 56mg2%

Carbohydrates 15g5%

Fiber 3g13%

Sugar 1g1%

Protein 2g4%

Calcium 1mg0%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Great Leftovers, Low Calorie, Lunch, Meal Prep, Pressure Cooker

Lunch: Black Beans, Farro, Tofu and Cilantro

December 11, 2021 Sam

Print Recipe

Lunch: Black Beans, Farro, Tofu and Cilantro

A simple meal for meal-prepped lunch

Prep Time15

Cook Time1 30

Course: Lunch

Cuisine: California

Keyword: Dry Beans, Farro, Leftovers

Servings: servings

Calories: 608kcal

Equipment

8 large (~6 cup) containers

Ingredients

Beans

1 lb black beans
1 small red onion
3 oz chipotle in adobo
½ tsp salt

Farro

1½ cups pearled farro
4½ cups vegetable broth
2 tbsp olive oil

Walnut-Cilantro Paste

2 cups walnuts
1 small serrano pepper
¼ cup olive oil
½ bunch cilantro
½ tsp salt

Chipotle Tofu

20 oz firm tofu Hodo Soy preferred
3 oz chipotle in adobo cubed
2 tsp cumin
1 tbsp olive oil
1 small lime juiced
1 tsp oregano

Sides

3 large green bell peppers

Instructions

Chipotle Tofu

Mix together the marinade ingredients. Add the cubed tofu. Set aside for a few hours, if possible.
20 oz firm tofu, 3 oz chipotle in adobo, 2 tsp cumin, 1 tbsp olive oil, 1 small lime, 1 tsp oregano

Beans

Soak the black beans in 1% salted water for about 6-8 hours, ideally. (Or skip this step and just rinse the beans and increase cooking time.)
1 lb black beans
In a pressure cooker (electric or stovetop), turn on the heat (turn on saute) and add the chopped red onion, the chipotle in adobo and a few pinches of salt. Cook until it has softened and developed some color and aroma.
1 small red onion, 3 oz chipotle in adobo, ½ tsp salt
Add the soaked (or just rinsed) beans and ~2 quarts of water. If unsoaked, add more water; if soaked long enough, you may be able to use less water. If fully soaked, cook under high pressure for 4-6 minutes; if unsoaked, cook under high pressure for 24-28 minutes. Allow pressure to release for 25 minutes. Drain beans, salt lightly, and set aside.

Chipotle Tofu

Preheat the oven to 450ºF. Place the marinated tofu in a ceramic baking dish. Once oven is pre-heated, bake tofu for 40 minutes.

Farro

Rinse the farro and drain well. Add to a large saucepot and turn to medium-high heat. Allow farro to burn off the water and start to toast in the pot.
1½ cups pearled farro
Add the vegetable broth and bring to a boil. Turn heat to low and simmer for about 25 minutes, until cooked.
4½ cups vegetable broth
Drain and add back to the pot, mixing with 2 tbsp olive oil.
2 tbsp olive oil

Walnut-Cilantro Paste

Toast the walnuts (optional). Add the walnuts, serrano pepper, olive oil, cilantro and salt to a small food processor. Blend until you get a paste.
2 cups walnuts, 1 small serrano pepper, ¼ cup olive oil, ½ bunch cilantro, ½ tsp salt

Assembly

Once all ingredients are ready, add to the small containers in roughly equal proportions, starting with farro and beans, then the cilantro paste, then the olives and bell pepper slices.
3 large green bell peppers

Notes

Makes 8 servings

Nutrition

Nutrition Facts

Lunch: Black Beans, Farro, Tofu and Cilantro

Amount Per Serving

Calories 608 Calories from Fat 315

% Daily Value*

Fat 35g54%

Saturated Fat 4g25%

Sodium 1100mg48%

Potassium 589mg17%

Carbohydrates 59g20%

Fiber 17g71%

Sugar 6g7%

Protein 20g40%

Vitamin A 1646IU33%

Vitamin C 54mg65%

Calcium 165mg17%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Appetizer, Dairy-Free, Dry Beans, Low Calorie, Quick, Side, Summer

Corn and Black Bean Salad

July 17, 2021 Sam

This is great with fresh corn, especially if you’ve grilled some ears.

Print Recipe

Corn and Black Bean Salad

Delicious as a side or for a small lunch

Prep Time15

Cook Time0

Marinating30

Total Time45

Course: Side Dish

Cuisine: California

Keyword: Dry Beans

Servings: servings

Calories: 146kcal

Ingredients

1.5 cups corn kernels from about 2-3 ears corn
1.5 cups cooked black beans
1 cup diced tomatoes from 3-4 fresh
0.5 cup yellow or white onion finely diced
1 cup cilantro leaves coarsely chopped
1 to 2 jalapeno peppers seeded and minced
2 tbsp lime juice
2 tbsp olive oil
1 tsp kosher salt
pepper freshly ground

Instructions

Combine all ingredients. Allow to stand for 1/2 hour. Taste for salt and pepper.
1.5 cups corn kernels, 1.5 cups cooked black beans, 1 cup diced tomatoes, 0.5 cup yellow or white onion, 1 cup cilantro leaves, 1 to 2 jalapeno peppers, 2 tbsp lime juice, 2 tbsp olive oil, 1 tsp kosher salt, pepper

Notes

Serves 6 (side portions)

Nutrition

Nutrition Facts

Corn and Black Bean Salad

Amount Per Serving

Calories 146 Calories from Fat 45

% Daily Value*

Fat 5g8%

Saturated Fat 1g6%

Sodium 471mg20%

Potassium 334mg10%

Carbohydrates 21g7%

Fiber 5g21%

Sugar 3g3%

Protein 5g10%

Vitamin A 279IU6%

Vitamin C 11mg13%

Calcium 33mg3%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Dairy-Free, Dry Beans, Low Calorie, Quick, Spring, Summer

Garbanzo and Tomato Summer Salad

June 11, 2021 Sam

This simple garbanzo salad is great for summer. It maximizes that summer produce season and stores well. Serve it with bread to make it more filling and delicious.

Print Recipe

Garbanzo and Tomato Summer Salad

Prep Time15

Cook Time45

Total Time1

Course: Dinner

Cuisine: California, Vegan

Keyword: Dry Beans

Servings: servings

Calories: 340kcal

Equipment

Pressure cooker

Ingredients

½ lb garbanzo beans
Bean spices
1.5 lb tomatoes chopped
2 medium red onion diced
½ bunch cilantro thick stems removed, chopped
4 persian cucumbers large-diced
2 tbsp olive oil
2 limes zested and juiced
Salt and pepper

Instructions

Beans

Rinse then soak the garbanzos in 1% salinity water for at least 8 hours. Drain and add the beans to a pressure cooker. Cover with water by at least 1" or so. Add bean spices to the pot, in a spice bag if possible. Set timer for 7 minutes and cook on high pressure. Allow for pressure to release naturally for 25 minutes and then release remaining pressure.
½ lb garbanzo beans, Bean spices
Remove the beans and just enough water to cover the beans. Salt the water gently and mix well. Allow to cool some and then place in the fridge to cool until ready to assemble.

Assemble

Before serving, prepare other ingredients and then toss together.
1.5 lb tomatoes, 2 medium red onion, ½ bunch cilantro, 4 persian cucumbers, 2 tbsp olive oil, 2 limes, Salt and pepper

Notes

Nutrition is based on 4 servings, but this could make 6 servings if served with bread

Nutrition