Low calorie recipes

By: Karin Boode, PhD

I hope your Thanksgiving was healthy and happy. Even though I gave you some tips last week to minimize the calories, I realize that it is not easy to eat healthy during Thanksgiving. That is why I thought I would share some healthy recipes with you to get you back on track:


Servings: 4 – 148 cal/serving

Creole Cod Recipe


  • 2 teaspoons olive oil
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoon Creole seasoning blend (such as Spice Island)
  • 4 (6-ounce) cod fillets (about 1 inch thick)
  • 1 tablespoon fresh lemon juice
  • Chopped fresh parsley (optional)


  1. Preheat oven to 400°.
  2. Combine first 3 ingredients; brush evenly over fish.
  3. Place fish on a foil-lined baking sheet coated with cooking spray. Bake at 400° for 17 minutes or until fish flakes easily when tested with a fork. Drizzle juice evenly over fish; garnish with parsley, if desired.

Dinner suggestion: combine with 1/2 cup of tomato & cucumber salad (60 cal).



Servings: 6 – 116 cal/serving

Three Kings Salad RecipeIngredients

  • 4 navel oranges $
  • 1 (15-ounce) can whole beets, drained
  • 3 tablespoons balsamic vinegar $
  • 2 tablespoons walnut oil or olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup slivered red onion


  1. Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 1 1/2 tablespoons juice. Discard membranes.
  2. Cut beets into wedges.
  3. Combine reserved 1 1/2 tablespoons juice, vinegar, oil, salt, and pepper in a medium bowl; stir well with a whisk.
  4. Divide beet wedges and orange sections evenly among 6 salad plates. Top each serving with 2 tablespoons onion slices. Drizzle with vinaigrette.

Dinner suggestion: combine with 1 medium sweet potato with skin (100 cal)


Servings: 6 – 122 cal/serving


  • 2 teaspoons dark or light sesame oil
  • 1 pound chicken breast tenders
  • 1/4 teaspoon dried red pepper flakes
  • 1 (10-ounce) package fresh stir-fry vegetables (about 2 1/2 cups)
  • 1/4 cup low-sodium teriyaki sauce


  1. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and sprinkle with pepper flakes; stir-fry 3 minutes.
  2. Add vegetables and teriyaki sauce; stir-fry 5 minutes or until vegetables are crisp-tender and chicken is thoroughly cooked.

Dinner suggestion: combine with 1/2 cup of brown rice (108 cal).


I hope you like these recipes. Feel free to share your own in the comments below.

karinLow calorie recipes

Comments 5

  1. Anne Hennessey

    Karin: We’ve enjoyed your comments on the sweeteners and the label reading. It’s good to become aware of the things that are hidden and misleading on labels.

  2. Martha Schooley

    For the past few years I have been making stir fry vegetables (whatever is on hand) with chicken or lean pork which makes both more flavorful with some spices. Also I like to roast veggies in the oven with a little olive oil.

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