I eat meals that are less than 300, too. Here are a couple of my "staple" recipes. My favorite is the cabbage roll casserole, second favorite is chicken with green chile sauce:
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Black Bean Burrito: (1 serving)
1/4 cup canned black beans, washed and drained
2 1/2 ounces lowfat cheddar cheese
1 teaspoon canola oil
1 whole corn tortillas
1 tablespoon salsa
Place corn tortilla on a plate, put everything else on (except salsa) and microwave for about a minute. Add salsa.
Per Serving: 278 Calories; 11g Fat (34.8% calories from fat); 22g Protein; 23g Carbohydrate; 5g Dietary Fiber; 15mg Cholesterol; 744mg Sodium.
Chicken Rice in Tomato Cream Sauce: (1 serving)
3 ounces skinless boneless chicken breast, cooked
2 teaspoons light cream cheese
1/4 cup brown rice, cooked
1/4 medium tomatoes, diced
1/4 cup tomato sauce, low sugar
2 tablespoons lowfat yogurt, plain
1/4 teaspoon dried parsley
1/4 teaspoon paprika
1/4 teaspoon dried oregano
Cook rice.
Spray skillet with cooking spray and combine rice with other ingredients. Heat in skillet on medium heat until warm.
*this one is a little higher in cals: 331 Calories; 5g Fat (12.9% calories from fat); 27g Protein; 44g Carbohydrate; 2g Dietary Fiber; 58mg Cholesterol; 504mg Sodium. But it could be made less by using fat free stuff.
Chicken with Green Chili Sauce (1 serving)
2 1/2 ounces skinless boneless chicken breast, cooked
1 1/2 teaspoons olive oil
1/2 whole limes, juiced
1/8 teaspoon dried oregano
1 dash black pepper
1 tablespoon water
3 whole tomatillos, cut in half
1/4 medium onions, quartered
1/2 teaspoon garlic powder
1/2 whole serrano peppers, seeded
1 tablespoon fresh cilantro, chopped
1 tablespoon lowfat yogurt, plain
1/4 cup cooked brown rice
Put water, tomatillos and onion into saucepan. Bring to gentle boil and cook uncovered for 10 minutes or until tomatillos are tender. In blender, place cooked onion, tomatillos, oil, oregano and black pepper and any remaining water. Add garlic, peppers, cilantro and lime juice. Blend until ingredients are smooth.
Heat sauce in skillet or saucepan, add chicken and heat through. Pour over brown rice and put one tablespoon of low-fat sour cream (or plain yogurt) over.
Per Serving: 296 Calories; 11g Fat (33.8% calories from fat); 24g Protein; 26g Carbohydrate; 4g Dietary Fiber; 52mg Cholesterol; 72mg Sodium.
Kicked Up Cabbbage Roll Casserole (6 servings)
20 ounces ground turkey
1/2 cup chopped onion
14 1/8 ounces spaghetti sauce
1 3/4 pounds cabbage, chopped
1/2 cup brown rice, uncooked
1/2 teaspoon salt
14 1/8 ounces chicken broth
1 tablespoon sherry
1/2 teaspoon garlic powder
1 tablespoon worcestershire sauce
1 Preheat oven to 350 degrees F (175 degrees C).
2 In a large skillet, brown beef in oil over medium high heat until redness is gone. Drain off fat.
3 In a large mixing bowl combine the onion, spaghetti sauce, sherry, garlic powder, worcestershire sauce, cabbage, rice and salt. Add meat and mix all together. Pour mixture into a 9x13 inch baking dish. Pour broth over meat mixture and bake in the preheated oven, covered, for 1 hour. Stir, replace cover and bake for another 30 minutes.
Per Serving: 326 Calories; 12g Fat (33.4% calories from fat); 22g Protein; 32g Carbohydrate; 6g Dietary Fiber; 75mg Cholesterol; 859mg Sodium.
Stuffed Peppers: (serves 6)
20 ounces ground turkey
1/2 cup onion, chopped
1/2 cup brown rice
1 cup water
6 whole green peppers
15 ounces canned tomatoes, chopped
1 tablespoon worcestershire sauce
1/2 teaspoon garlic powder
1/2 teaspoon italian seasoning
6 tablespoons parmesan cheese
salt and pepper, to taste
Preheat oven to 350 degrees F (175 degrees C).
Cook rice. In a skillet over medium heat, cook turkey and onion until evenly browned.
Remove and discard the tops, seeds, and membranes of the green peppers. Arrange peppers in a baking dish with the hollowed sides facing upward. (Slice the bottoms of the peppers if necessary so that they will stand upright.)
In a bowl, mix the turkey mixture, cooked rice, 1/2 can tomatoes, Worcestershire sauce, garlic powder, salt, and pepper. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomatoes and Italian seasoning in a bowl, and pour over the stuffed peppers.
Bake 1 hour in the preheated oven, basting with sauce every 15 minutes, until the peppers are tender.
Per Serving: 275 Calories; 10g Fat (32.7% calories from fat); 22g Protein; 25g Carbohydrate; 3g Dietary Fiber; 79mg Cholesterol; 316mg Sodium.
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I've got lots more, if you want them let me know!