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Ten Ways to add BIG Flavor for 10 Calories or less

Ten Ways to Get Big Flavor for 10 Calories or less

About the time I started to get really into cooking was right about the time I was talked into doing some runway modeling. At 5 foot 7 and 120 pounds, I was know as the "short chubby model," which was equal parts laughably ridiculous and self-esteem crushing. I only did a few runway shows before I realized that this was not a world I wanted to be a part of.

Jackie Dodd headshot

During those brief months of trying to fit into an unrealistic idea of what I was supposed to look like, the only thing of value that I walked away with was a few tricks to cooking healthy. I was never willing or able to starve myself to attain the coveted double zero dress size, I always wanted food that was full of flavor, even if I was cutting back on calories. Even now, several years  and about a dozen pounds later, I need to eat. Healthy or un-healthy, my food has to taste good.

Lucky for us, there are a lot of ways to add big flavor that don’t add calories. Even if you aren’t trying to walk a cat walk, (and I would not recommend it, to be honest, it sucks), we all have times when eating healthy is more important to us. But flavor should always be on the top of the list.

Ten Ways to Get Big Flavor for 10 Calories or less

  1. Lime juice–10 calories. Perfect to balance out a spicy dish.
  2. Chipotle– 2 calories per serving. Huge smokey, spicy flavor for just two calories!
  3. Garlic– 2 calories. Roasted, minced or dried, it adds a warm bold flavor to any savory dish.
  4. Chicken broth– 2 calories. Use this instead of water to make quinoa or brown rice for bigger flavor
  5. Balsamic vinegar– 10 calories. Great on salads for a fraction of the calories of creamy dressing.
  6. Hot sauce– 1-10 calories. Nothing will kick up the flavor of boring white meats like Franks Red Hot!
  7. Mustard– 3 calories. A little goes a long way to give a bold flavor to chicken or pork.
  8. Fresh herbs– 1 calorie. Gives you a bright, fresh flavor that makes dishes more satisfying, plus added health benefits!
  9. Grill pan– 0 calories or less. This is my go-to! Removes fat from meat and gives you a nice grilled char! I use one similar to this grill pan (affiliate link).
  10.  Smoked paprika– 1 calorie. I use this all the time. It’s warm and satisfying, my favorite spice to add to anything savory! Use it with garlic powder, onion powder, chili powder, salt and pepper for an easy, healthy, homemade spice rub!

Skinny Baked Potato Soup 210 Calories

 

Raise your hand if you ate way to much this weekend.

I finally found pie pumpkins in my city wide search and participated in hours of pumpkin glutton. Those posts will be up later, but I needed a bit of a pumpkin detox before jumping back in for more. I have no plans to stop my fall pumpkin worship, but I needed a break.

I am also preparing for October Unprocessed. Have you taken the challenge? I signed up. Andrew of Eating Rules has asked if we could all go just one month without eating processed foods. I did it last year and found that it was both easier and more challenging that I had thought. What is processed food? That’s quite the debate, but it gets you thinking. It was, more than anything, a great reminder to read every single label on every single package I buy. Why am I buying a jam with ingredients I don’t recognize when I can just buy the one with only two: Strawberries, sugar.

Why don’t I just buy my bread from the baker down the street, with his 4 ingredients rather than the  package from across the country with 17 ingredients?

More produce, less cans, no Doritos. You can do it.

There is no fixed answer to the question, "What is unprocessed?" but the simple answer is: do you have (or could you have) all of those ingredients in your kitchen and could a person reasonably make it themselves.

For instance, I have lots of friends who are home brewers and they make beer themselves. So that makes beer OK to have, it passes the Kitchen Test. If you could reasonably assume you COULD make it, it’s OK.

However, I have no idea how to pronounce half of the ingredients in Oreos, I don’t have those in my kitchen, I could not make that product, with those exact ingredients, so sorry, no Oreos for me. For more in depth answer to the questions, you can read this.

The best thing about this challenge, is that it gets us thinking. About what we eat, who we "vote for" with the dollars we spend, and what we are training our bodies to crave.

And if you can’t go a month with eating just real whole food, then why not? Why is that hard for you?

I encourage you sign up, even if you know you can’t be perfect. Can you do Unprocessed Wednesday Night Dinners? Sign up and give it a try. It will get you thinking about what you’re eating, and what you are feeding your family.

This soup recipe could even be debated (although it is not yet October). While some ingredients easily pass the kitchen test, it reminds you to read the labels on the brands of sour cream and cheese you buy. Some will only have three or four easily recognized ingredients while some brands will have several more. It’s just about being mindful of what you buy.

Skinny Baked Potato Soup 210 Calories

Ingredients

  • 1 tbs olive oil
  • 1/2 cup chopped onion
  • 1 leek, chopped (only white and light green part)
  • 3 cloves garlic, minced
  • 3 cups fat free chicken broth
  • 4 cups cauliflower, chopped
  • 1 large russet potato, peeled and chopped
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp pepper
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 1/2 cup milk

Garnishes:

  • 1/2 cup light sour cream
  • 1/4 cup shredded reduced fat cheddar cheese, 1 large tomato, chopped
  • 1/2 cup green onion or chives, chopped

(Makes 4 servings)

Instructions

  1. In a pot over medium high heat, add the leeks and onions, cook until softened, stirring frequently. Add garlic and stir. Add the chicken broth, potatoes, and cauliflower and allow to boil until vegetables are softened, about 15 minutes.
  2. Remove from heat. Using an immersion blender or a food processor, puree until smooth. Stir in the spices and milk, return to heat and allow to simmer until thickened to desired consistency (the longer you simmer, the thicker the soup will become).
  3. Divide among 4 bowls, top each one with 2 tbs sour cream and stir. Top with remaining garnishes and serve.

 

Skinny Potato Skins: 62 Calories

I’m not going to sit here and pretend that these are as good as the real thing. Those potato skins loaded up with bacon, sour cream and cheese that are somewhere around 62 calories per bite. But these make a great lunch durring my "I am GOING to lose those final 3 pounds" week. And they reheat really well, so you can make a batch on Sunday, and reheat them through out the week for lunch. With a side of this salad.

I’ve run the numbers and have come up with 62 calories each potato half, but that completely depends on the size of your potato and the amount of flesh you scoop out of it.  

My Husband added fat free sour cream and shredded cheese. If you add a tbs of fat free sour cream and a tsp of shredded part skim mozzarella cheese, it will about double the calories in the potato. But, if you like it more and that will make you eat less, it may be worth it. 

Also, this dish is:

Gluten Free

Vegan

Kosher for Passover

Skinny jeans friendly 

Skinny Potato Skins

4 large red potatoes

1 large red bell pepper, thinly sliced, stem removed

1 large yellow bell pepper, thinly sliced, stem removed 

2 cups sliced crimini mushrooms

2 cloves of garlic, chopped

olive oil cooking spray

2 tbs Smart Balance Light, melted

1 1/2 tbs or Fajita Seasonings

(Or: 1 tsp salt, 1/2 tsp cumin, 1/2 tsp smoked paprika, 1 tsp garlic powder, 1/2 tsp chili powder)

1/2 cup Pico De Gallo (or you fav salsa)

Preheat oven to 400. 

Pierce the potatoes a few times with a fork and microwave on high for 5-7 minutes or until cooked through. Remove and allow to cool until enough to handle. Cut in half and scoop out most of the insides, leaving about 1/4 inch of the walls in tact. You can save the potato middles for mashed potatoes or potato cakes.

Place thinly sliced bell peppers, mushrooms, and garlic on a baking sheet. Spray lightly with olive oil cooking spray and sprinkle with fajita seasoning (or the homemade blend) and toss to coat. 

Roast the vegetables in the oven for 15 minutes or until soft and the mushrooms have browned, tossing every 5-8 minutes with a heat safe spatula. 

Place the skins on a baking sheet and brush the insides with melted smart balance light, sprinkle with salt. Bake at 400 for 10 minutes, allow to cool slightly. 

Fill each potato skin with fajita veggies and top with Pico De Gallo. 

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Greek Turkey Burger 240 Calories

I have a confession to make. I haven’t lost my Holiday weight. Granted, my "Holiday Weight" was only 3 pounds, but I still have it. Being a mom, a working mom, a working mom food blogger, I have a hard time finding the time to work out. I used to go to the gym three times a week and run a few miles on my days away from the gym. These days, I have a hard time getting a work out in once a week.

It’s a small price to pay to be the mom to an amazing little human like Tater. But this weekend, as I realized that Bikini season is fearfully close, I’m blogging "Skinny."

I also have found a way to cook Turkey Burgers so that they’re juicy and not at all dry. And the topping is incredible low calorie. And, English muffins are only about 110 calories. My husband even loved them and to be honest, he isn’t at all afraid of Bikini season.

240 Calories Greek Turkey Burgers

2 cups extra lean turkey (99 Percent Fat Free)

1/2 cup Panko bread crumbs

1 tsp Garlic Powder

1/2 tsp dried oregano

1/2 tsp dried basil

1/2 tsp salt

1 egg

1 cup chicken broth

1/2 cup roasted red peppers, chopped (if you use a jared kind, make sure to get the type that is in water NOT oil)

1/2 cup artichoke hearts, chopped (Again, water, not oil)

1/4 cup Feta cheese

pinch of salt and pepper

4 low calorie whole wheat muffins (100-110 calories)

4 tbs fat free sour cream

In a bowl, add the turkey, Panko, garlic, oregano, basil, 1/2 tsp salt, and egg. Using your hands, mix until combined. Split into four equal portions and form into patties. 

You’ll need  a skillet that has a lid. Place it over medium high heat and spray with cooking spray. Allow to get hot but not smoking. Cook the patties for about 3 minutes, or until browned. Turn over and cook for another three minutes. Add the chicken broth to the pan, cover and allow to steam for about 10 minutes or until the internal temperature of the patties reaches 165 degreed. Remove from pan and allow to drain on a stack of 3-4 paper towels. 

in a bowl, add the artichoke hearts, roasted red peppers, feta, and a pinch of salt and pepper. 

Lightly toast the English muffins. 

Spread the English Muffins with 1/2 tbs Fat Free Sour Cream on each side.

Place the turkey patties on the English muffins, add the artichoke/red pepper mixture. 

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