Safe Food Recipes

Servings: 8 - 299kcal/28.8g protein per 1 1/4 cup

3 large red, orange, and/or yellow bell peppers, chopped

1 small onion, chopped

3 cloves garlic, minced

1 (15 ounce) can no-sodium-added tomato sauce

1 (15 ounce) can no-sodium-added diced tomatoes, undrained

1 ½ cups reduced-sodium chicken broth

2 tablespoons chili powder

1 tablespoon paprika

1 teaspoon salt, divided

½ teaspoon ground pepper

½ teaspoon ground cumin

½ teaspoon saffron or 1/4 teaspoon ground turmeric

2 pounds boneless, skinless chicken thighs

2 cups instant brown rice, such as Minute Rice

1 cup frozen peas

½ cup chopped green olives with pimientos

¼ cup chopped fresh cilantro (Optional)

Combine bell peppers, onion, garlic, tomato sauce, diced tomatoes, broth, chili powder, paprika, 1/2 teaspoon salt, pepper, cumin, and saffron (or turmeric) in a 6-qt. slow cooker. Nestle chicken into the mixture until submerged. Cover and cook on Low for 5 1/2 hours.

Stir in rice, peas, and the remaining 1/2 teaspoon salt. Cover and cook until the rice is tender and most of the liquid is absorbed, about 30 minutes more.

I've tried more than a few meatloaf recipes, but this one is my favorite. It has a delicious flavor and delightful texture.

One pound Aldi Fresh ground Italian sausage

One can Trader Joe's black olives

One package Trader Joe's mushrooms (10 oz)

One red onion

Wash and drain the mushrooms, then put the onion, mushrooms, and olives (rinsed) in a food processor. Blend to a fine texture, then mix it all together with the ground sausage. Put the finished mixture in a baking pan, cover it with foil, and bake in the oven at 350 degrees for an hour and 15 minutes. Drain off the liquid while it's hot.

Ingredients: 20g of all purpose flour - came out to 69kcal for me (haha, 69) 40g of egg whites - 19kcal 5g/1tsp of sugar - 20kcal (if you don't have any sweetener like I do, then don't be scared of adding regular sugar instead <3 it's a very small amount) 1/2tsp of baking powder A pinch of salt A few drops of vanila extract (Optional) 1/2 tsp of powdered sugar to add on top - 10kcal

Total - 118kcal

Mix dry ingredients in a bowl before adding wet ingredients. In a seperate bowl, slightly whisk your egg whites until they become a bit foamy. Add your egg whites and vanilla extract to dry ingredients and mix until smooth. Fry your pancakes on a dry pan, flip when bubbles start to appear on top. Decorate your pancakes with powdered sugar and you're done! You can also use some honey or fruit to make the pancakes more interesting ^^

Servings: 36 (4 cups total) - 18 kcal/1g protein per 2 Tbsp

1 cup fat-free milk

1 small package sugar-free white chocolate instant pudding mix (1 oz)

8 oz sugar-free cool whip, thawed (regular-sized tub)

1 teaspoon vanilla extract (optional)

1. In a medium-sized mixing bowl, whisk the milk and pudding mix until the mixture thickens.

2. Add the vanilla extract and fold in the cool whip until blended. If it is a little lumpy, use a whisk to beat out any remaining lumps.

3. Refrigerate for at least 30 minutes before frosting cake or cupcakes. It will thicken a little bit more as it chills.

Japanese onion soup with an egg for extra protein! 140 cals for this bowl!

2 onions diced

1 carrot chopped

2 stalks of celery chopped

1 scallion chopped

vegetable broth/water

two cloves of minced garlic

tablespoon of fresh ginger

3 button mushrooms very thinly sliced

a bit of soy sauce to taste

salt and pepper

siracha and egg optional.

i’ve been making this for a little over a year (how long it’s been since i started eating vegetarian<3) and it remains one of my favorites.

also, if you don’t do spicy foods the spicy ingredients can easily be substituted! although, spice does help boost metabolism so i don’t know why you would lol (jokes!!!)

ingredients:

1/5 package of firm tofu (70) (dependent on brand, check your package)

1 tbsp corn starch (31)

1 tbsp soy sauce (10)

¼ tsp red pepper flakes (1)

1/8 tsp huy fong chili garlic paste (0) (gochujang would also work)

1 carrot (25)

½ cup rice wine vinegar (21) (this is just used for the pickles, so technically you’re only eating about 7 calories worth)

1/3 cucumber (10)

½ cup spinach (3)

soy sauce (~10) or sriracha (~6), to taste 

optional (but recommended):

i think a grain for this meal is mandatory, but i understand that it’s hard for some people to eat grains without stress, so i’m putting them in the optional category. my favorite low(ish) calorie options are 1/9 cup brown minute rice (77) or 1/9 cup quinoa (75). you can also use riced cauliflower but i’ve never had it so i can’t speak on that.

i know 1/9 cup looks scary, but it’s relatively easy to measure!! 1/9 cup is equivalent to 1 tbsp + 2 ¼ tsp. these are dry measurements, so once it’s cooked it will yield about 1/3 cup! also, if you use a grain, i totally recommend adding a tsp of soy sauce also (3)

for more protein, you can add a boiled egg (80) or ½ avocado (160)

instructions:

1. preheat oven to 400 degrees fahrenheit (200 celsius). line a cookie sheet with parchment paper and spray with cooking spray (0). remove 1/5 of the tofu package (save the rest for late by pouring the tofu + water from the package into a container and putting it in the fridge!) and try to squeeze as much moisture out as possible by pressing it between 2 paper towel-lined cutting boards

2. slice tofu into bite-sized pieces (try not to make slices thicker than ½ inch). combine corn starch and red pepper flakes in one small dish, and soy sauce and chili garlic paste in another. dip each piece of tofu into the wet mixture, then coat in the dry mixture, then place on the cookie pan. repat for all tofu. cook tofu for ten minutes, flip, then put back in oven for 10 more.

3. while tofu is cooking, prepare other parts of the bowl. cook grains according to package instructions. peel and cut carrots into sticks (i like to julienne mine). prepare any other optional additions. prepare pickles by slicing cucumber as desired. combine rice wine vinegar and a pinch of salt in a mason jar and heat in microwave. add cucumber to the mason jar, add lid, and shake. set aside. 

5. arrange bowl however you’d like! I like to start with grains and soy sauce, then add spinach, then layer tofu, carrots, pickles, and a boiled egg. top with sriracha and cilantro if you’re into that

all together, including the rice wine vinegar and quinoa, this meal adds up to

only 262 calories!!

adding 80 for an egg, that’s still only 342. for a filling meal that could easily last you half the day (if not more), that’s not bad!

please let me know if you try this out for yourself and how you liked it! also, the pickles are easily the best part so i recommend just making them on their own too lol

This is SO SO good! It’s super tasty and really filling! You can make so many varieties and add different fillings but this is definitely my fav so far.

Ingredients

8 eggs (592)

100 ml almond milk (13)

80 g zucchini (13,5)

56 g mini tomatoes (10)

30 g bell pepper (8)

1 tsp black pepper (3)

1 tsp salt (0)

1/2 tsp oil for frying (20)

How to

Mix together the eggs, almond milk, salt and black pepper

Slice the zucchini REALLY thin

Chop the bell pepper

Mix the zucchini and bell pepper with the egg mixture

Put your oil in a pan (I’m usually NEVER using oil but this get stuck in the pan really easy) then pour your egg and veggiemix in it

Put your tomatoes in the edges of the pan

Fry til the bottom is set and then put it in the oven at 175 degrees until it’s all cooked through

Voilà! Enjoy!

Calories per portion (1/4 of the frittata) -165 Total calories -659,5

Remember that the calories can vary a bit depending on what products etc you use.

1 package angel hair shirataki noodles [20]

12g (1 tbsp) or 1 small slice onion, chopped [5]

5g (1 tsp) minced garlic [5]

16g (1 tbsp) soy sauce [10]

6g (2 tsp) vegan chicken bouillon powder [15]

pam cooking spray

1/4 cup water

[optional] garlic powder, paprika, (celery) salt and pepper to taste

this is a really easy and yummy alternative to packaged ramen, and it's great because adding more vegetables like carrots, green onion, mushrooms, etc won't make this a high calorie meal while still filling you up!

simple directions:

1. heat small pot of water, drain noodles, then add to boiled water for about 5 min. drain again and set aside.

2. spray large pan with cooking oil than sauté onion and garlic (if adding anymore vegetables, do that here). cook until soft on med heat.

3. spray pan once more and add noodles. mix everything together on med-high heat, then add soy sauce, 1/4 cup water and 1 tsp bouillon. if adding additional seasoning, do so now.

Servings: 16 - 115kcal/11g protein per 1 cup serving

1 red onion large - diced

1 red bell pepper medium - diced

1 yellow bell pepper medium - diced

1 1/2 pounds ground turkey

1 tablespoon olive oil

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon chili powder

1 tablespoon cumin

15 ounces tomato sauce canned - no sugar added

1 pound corn frozen - organic sweet corn is best

4 cups chicken broth

15 ounces black beans canned - no sugar added

1/2 pound corn chips no sugar added - crushed

1/2 teaspoon kosher salt

In a large soup pot, warm your olive oil and sauté the onions and bell pepper.

Stir in the turkey meat and brown. Add everything except the black beans and corn chips crumbs (if using) and cook until the meat is done.

If you wish the chili to have a less chunky texture, simply use an immersion blender to blend it up a bit (as we did in the photo above).

if you guys miss chicken ramen, i just made this for lunch and it was only 75cal

ingredients:

-shiritaki noodles: 10cal

-1/2 bullion cube: 15cal

-1/4cup corn: 25cal

prep:

-your shiritaki noodles should come in a bag full of water, open the bag, drain, and rinse them

-after theyre rinsed put them in a frying pan on high

-stir until they turn a slightly white color

-add your vegetable of choice(mine was corn)

-add a 1/4th cup of water

-add your chicken bouillon

-stir until it looks done

-put in a bowl

-serve :)

Servings: 6-8 - approx 160 kcal / 9g protein per serving

CRUST

3/4 cup graham crackers crumbs

3 tbsp unsalted butter, melted

FILLING

8 oz low-fat cream cheese, at room temperature

1 cup low-fat Greek yogurt

1 egg at room temperature

1/3 cup granulated white sugar

1/2 tbsp

1/4 tsp salt

TOPPING

1 cup fresh mixed berries

Preheat the oven to 350 F. Grease a 7-inch springform with butter and cover the base with parchment paper; keep aside.

In a medium bowl combine the gram cracker crumbs and melted butter; mix it until well combined.

Transfer the crumbs to the prepared pan, press it evenly into the bottom, and keep it aside.

Place the cream cheese, yogurt, and granulated sugar in a bowl. With the help of a hand mixer or stand mixer beat the mixture until smooth and creamy.

Add the egg, salt, and vanilla extract and beat on medium speed until well combined. Don’t overmix. Pour the cheesecake filling on top of the crust.

Bake the cheesecake for 40 minutes. Once done keep the oven door open for 30 minutes and then transfer the cheesecake to a wire rack.

Remove the cheesecake from the springform pan and refrigerate for at least 3 hours.

Add the fresh berries on top of the cheesecake.

Servings: 30 bites - 43 kcal/2.9g protein per bite

3 cups lightly steamed and chopped broccoli

1 oz cream cheese, softened

1 1/2 cup cheddar

1/2 cup parmesan

1/2 teaspoon garlic powder

1/4 teaspoon salt

1/4 teaspoon pepper

2 eggs, beaten

2 tablespoons coconut flour

1 teaspoon baking powder

1. Preheat oven to 400 degrees F.

2. Steam the broccoli, chop lightly and remove the tough stems.

3. In a medium-size mixing bowl combine the cream cheese, cheese, spices and eggs. Stir in the broccoli.

4. Fold in the flour and baking powder.

5. Chill dough 10-15 minutes to allow the flour to absorb the moisture, DO NOT SKIP THIS STEP.

6. Spoon into a silicone mini muffin pan.

2 tbsp All Purpose Flour 51 cal

1 tbsp Cocoa Power 10 cal

1/2 tbsp Sweetener (Honey, Stevia, ect.) 32-0 Cal

3 tbsp Milk 17 cal

1/2 tbsp Chocolate Chips 35 cal (Optional but recommended)

Mix it all in a small mug and cook in the microwave for 1 minute and 30 seconds

A simple 5 ingredient biscuit recipe for those who want to enjoy biscuits without the extra calories

1 cup self-rising flour

½ tablespoon granulated sugar

½ cup plain Greek yogurt

¼ cup milk

A punch of salt

Instructions

Preheat the oven to 425°. Line a baking sheet with parchment paper.

Place the yogurt into a container, then place this container into a bowl of warm water. Additionally, pour out the milk before you begin so it has times to warm up. This will help the biscuits rise more.

In a large mixing bowl, whisk flour, salt and sugar together.

Add yogurt and half of the milk, stirring until the dough starts to come together.

Slowly add little amounts of the remaining milk until the dough forms. You may not need the entire amount of milk.

Knead the biscuit dough until smooth - it will be a sticky. Don't overwork the dough.

Place the dough on a heavily floured surface, using your hands, form the dough into a rectangle that’s width is twice it’s height and approximately ⅜ ‘s an inch thick, then fold the dough over to form a square. Slice the dough into four equal squares.

Place the cut out biscuit dough on a baking sheet, about an inch apart from each other. Bake for 10-15 minutes, or until golden brown.

While I personally haven’t tried it you could add in other unflavored supplement powders such as protein powder for some extra nutrients and only a 5 cal increase per biscuit

I still need to work on my food photography skills

Normally I make this with ground chicken but the grocery store was out of it so I used ground turkey instead.

Recipe and nutrition info under the cut!

Picture via pinterest (dm for credit)

175 calorie pizza zucchini

1 zucchini, sliced - 30 calories

Salt to taste

1/3 cup tomato sauce - 60 calories

1/4 cup mozerella cheese - 85 calories

Preheat oven to 400 degrees.

Slice zucchini, and use a paper towel to lightly dry slices. Sprinkle with salt.

Arrange on a non stick (or sprayed) cooking sheet. Top zucchini slices with 1 tsp of sauce and a sprinkle of cheese (go easy on the sauce. Too much sauce will keep the zucchini soggy instead of crisping up in the oven.

Bake for 5-7 minutes, until cheese it melted.