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300 Calorie Meatless Meals

300 Calorie Meatless Meals

Stir Fry

Heat 1 teaspoon of peanut or olive oil in wok or skillet. Add veggies of choice such as mushrooms, peppers, onion, broccoli, thin carrot sticks or squash. Sauté until tender. Add a dash of reduced sodium soy sauce and serve over brown rice with a side of mandarin oranges.
1 cup veggies (cooked)  50 calories
1 tsp oil    45 calories
1 cup rice   160 calories
½ cup mandarin oranges  60 calories
Total   315 calories

Spinach & Cheese Quesadilla

Spinach and Cheese Quesadilla
Prepare skillet with non-stick spray. Lightly sauté mushrooms and onion. Add baby spinach and allow to wilt. Place on flour tortilla with small amount of cheese. Toast in skillet. Top with salsa and serve with a side of black beans.
1 – 6” flour tortilla  80 calories
Veggies    25 calories
¼ cup grated cheese  100 calories
½ cup black beans  100 calories
3 tbsp. salsa   25 calories
Total    330 calories

Fresh Garden Salad

Toss salad greens, tomatoes, onions, peppers, cucumbers, grated carrots, or any veggies you choose. Add tofu, chickpeas (garbanzo beans) or kidney beans. Drizzle with dressing. Grab some crackers and dig in!
2 cups raw veggies      100 calories
1/4 cup chickpeas  70 calories
2 tbsp. lite dressing  90 calories
4 Captain’s wafers  60 calories
Total    320 calories