Dinners Under 500 Cal
Nlongenecker
Posts: 765
Black Bean & Zucchini Quesadilla
Ingredients
* 1 cup chopped zucchini
* 1/2 cup canned black beans, rinsed and drained
* 2 teaspoons olive oil
* 1 teaspoon cumin
* 2 whole wheat tortillas
* 1/4 cup shredded cheddar cheese
* 2 tablespoons salsa
Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.
Tortilla & Cheese Chili
Ingredients
* 1 1/2 cups vegetarian chili
* 2 tablespoons chopped scallions
* 8 tortilla chips, broken
* 2 tablespoons shredded cheddar cheese
* 2 cups mixed greens
* 1 tablespoon low-fat Italian salad dressing
Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.
Bean Margherita Penne
Ingredients
* 3/4 cup whole wheat penne
* 1/4 cup canned white beans, rinsed and drained
* 1 1/2 cups cherry tomatoes, halved
* 1 tablespoon olive oil
* 1/2 cup fresh basil, chopped
* 1 garlic clove, minced
* 2 tablespoons grated Parmesan cheese
Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan.
Florentine Chicken & Goat Cheese Flatbread
Ingredients
* 3 cups baby spinach
* 2 teaspoons olive oil
* 1 garlic glove, minced
* 1 whole-grain flatbread
* 4 ounces rotisserie chicken, chopped (no skin)
* 1 ounce goat cheese, crumbled
Make it: Saute spinach, oil, and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.
Shrimp Fried Brown Rice
Ingredients
* 1 cup cooked brown rice
* 1 tablespoon sesame oil
* 1 tablespoon low-sodium soy sauce
* 1 garlic clove, minced
* 1 tablespoon grated ginger
* 3 ounces precooked shrimp
* 2 cups bok choy
Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.
Lemon Basil Pasta With Summer Squash
* 2 ounces (2/3 cup) dry whole-wheat penne
* 1/2 cup chopped zucchini
* 1/2 cup chopped yellow squash
* 1/2 cup canned white beans, rinsed and drained
* 1 lemon, juiced
* 1/4 cup chopped fresh basil
* 1 tablespoon Parmesan cheese
* 1 tablespoon olive oil
Directions
Make it: Boil pasta and drain. Toss with remaining ingredients.
Grilled Chicken Sausage With Italian Tomato and Cucumber Salad
* 1 Italian-style chicken sausage link
* 1 whole-grain hot dog bun
* 2 tablespoons jarred spaghetti sauce
* 3/4 cup chopped tomato
* 3/4 chopped cucumber
* 2 tablespoons light Italian salad dressing
* 2 tablespoons pine nuts
* 2 tablespoons chopped fresh basil
Directions
Make it: Grill sausage and put in bun with spaghetti sauce. Combine tomato, cucumber, dressing, pine nuts and basil.
Cilantro-Lime Shrimp Fajitas
* 1/2 cup sliced onions
* 1 cup sliced multicolor bell peppers
* 1 tablespoon olive oil
* 1 garlic clove, minced
* 1 teaspoon ground cumin
* 4 ounces precooked frozen shrimp, thawed
* 3 tablespoons chopped fresh cilantro
* 1 lime, juiced
* 2 whole-grain tortillas
Directions
Make it: Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro and lime juice with hot vegetables. Fill tortillas with mixture.
Barbecue Salmon With Herbed Couscous and Asparagus
* 5 ounces salmon
* 2 tablespoons barbecue sauce
* 8 spears asparagus
* 1 tablespoon olive oil
* 1/4 cup water
* 1/4 cup whole-wheat couscous
* 2 tablespoons chopped basil
* 2 tablespoons chopped chives
Directions
Make it: Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.
Barbecue Salmon With Herbed Couscous and Asparagus
Two-Cheese and Artichoke Flatbread Pizza With Garden Salad
* 1 whole-grain flatbread
* 1/4 cup jarred spaghetti sauce
* 1/2 cup canned artichoke hearts, chopped
* 2 tablespoons Parmesan cheese
* 1/4 cup part-skim mozzarella
* 3 cups mixed salad greens
* 2 tablespoons pine nuts
* 2 tablespoons light Italian salad dressing
Directions
Make it: Preheat oven to 350F. Bake flatbread on cookie sheet for 7 minutes. Top with sauce, artichoke and cheeses. Bake for an additional 12 minutes. Toss together greens, pine nuts and dressing.
Ingredients
* 1 cup chopped zucchini
* 1/2 cup canned black beans, rinsed and drained
* 2 teaspoons olive oil
* 1 teaspoon cumin
* 2 whole wheat tortillas
* 1/4 cup shredded cheddar cheese
* 2 tablespoons salsa
Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.
Tortilla & Cheese Chili
Ingredients
* 1 1/2 cups vegetarian chili
* 2 tablespoons chopped scallions
* 8 tortilla chips, broken
* 2 tablespoons shredded cheddar cheese
* 2 cups mixed greens
* 1 tablespoon low-fat Italian salad dressing
Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.
Bean Margherita Penne
Ingredients
* 3/4 cup whole wheat penne
* 1/4 cup canned white beans, rinsed and drained
* 1 1/2 cups cherry tomatoes, halved
* 1 tablespoon olive oil
* 1/2 cup fresh basil, chopped
* 1 garlic clove, minced
* 2 tablespoons grated Parmesan cheese
Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan.
Florentine Chicken & Goat Cheese Flatbread
Ingredients
* 3 cups baby spinach
* 2 teaspoons olive oil
* 1 garlic glove, minced
* 1 whole-grain flatbread
* 4 ounces rotisserie chicken, chopped (no skin)
* 1 ounce goat cheese, crumbled
Make it: Saute spinach, oil, and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.
Shrimp Fried Brown Rice
Ingredients
* 1 cup cooked brown rice
* 1 tablespoon sesame oil
* 1 tablespoon low-sodium soy sauce
* 1 garlic clove, minced
* 1 tablespoon grated ginger
* 3 ounces precooked shrimp
* 2 cups bok choy
Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.
Lemon Basil Pasta With Summer Squash
* 2 ounces (2/3 cup) dry whole-wheat penne
* 1/2 cup chopped zucchini
* 1/2 cup chopped yellow squash
* 1/2 cup canned white beans, rinsed and drained
* 1 lemon, juiced
* 1/4 cup chopped fresh basil
* 1 tablespoon Parmesan cheese
* 1 tablespoon olive oil
Directions
Make it: Boil pasta and drain. Toss with remaining ingredients.
Grilled Chicken Sausage With Italian Tomato and Cucumber Salad
* 1 Italian-style chicken sausage link
* 1 whole-grain hot dog bun
* 2 tablespoons jarred spaghetti sauce
* 3/4 cup chopped tomato
* 3/4 chopped cucumber
* 2 tablespoons light Italian salad dressing
* 2 tablespoons pine nuts
* 2 tablespoons chopped fresh basil
Directions
Make it: Grill sausage and put in bun with spaghetti sauce. Combine tomato, cucumber, dressing, pine nuts and basil.
Cilantro-Lime Shrimp Fajitas
* 1/2 cup sliced onions
* 1 cup sliced multicolor bell peppers
* 1 tablespoon olive oil
* 1 garlic clove, minced
* 1 teaspoon ground cumin
* 4 ounces precooked frozen shrimp, thawed
* 3 tablespoons chopped fresh cilantro
* 1 lime, juiced
* 2 whole-grain tortillas
Directions
Make it: Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro and lime juice with hot vegetables. Fill tortillas with mixture.
Barbecue Salmon With Herbed Couscous and Asparagus
* 5 ounces salmon
* 2 tablespoons barbecue sauce
* 8 spears asparagus
* 1 tablespoon olive oil
* 1/4 cup water
* 1/4 cup whole-wheat couscous
* 2 tablespoons chopped basil
* 2 tablespoons chopped chives
Directions
Make it: Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.
Barbecue Salmon With Herbed Couscous and Asparagus
Two-Cheese and Artichoke Flatbread Pizza With Garden Salad
* 1 whole-grain flatbread
* 1/4 cup jarred spaghetti sauce
* 1/2 cup canned artichoke hearts, chopped
* 2 tablespoons Parmesan cheese
* 1/4 cup part-skim mozzarella
* 3 cups mixed salad greens
* 2 tablespoons pine nuts
* 2 tablespoons light Italian salad dressing
Directions
Make it: Preheat oven to 350F. Bake flatbread on cookie sheet for 7 minutes. Top with sauce, artichoke and cheeses. Bake for an additional 12 minutes. Toss together greens, pine nuts and dressing.
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Replies
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Black Bean & Zucchini Quesadilla
Ingredients
* 1 cup chopped zucchini
* 1/2 cup canned black beans, rinsed and drained
* 2 teaspoons olive oil
* 1 teaspoon cumin
* 2 whole wheat tortillas
* 1/4 cup shredded cheddar cheese
* 2 tablespoons salsa
Make it: Saute first 4 ingredients for 5 minutes. Place mixture on tortillas; sprinkle with cheese. Fold in half and cook in pan until cheese melts and tortilla is toasted. Top with salsa.
Tortilla & Cheese Chili
Ingredients
* 1 1/2 cups vegetarian chili
* 2 tablespoons chopped scallions
* 8 tortilla chips, broken
* 2 tablespoons shredded cheddar cheese
* 2 cups mixed greens
* 1 tablespoon low-fat Italian salad dressing
Make it: Warm chili. Top with scallions, tortilla pieces, and cheese. Eat with salad.
Bean Margherita Penne
Ingredients
* 3/4 cup whole wheat penne
* 1/4 cup canned white beans, rinsed and drained
* 1 1/2 cups cherry tomatoes, halved
* 1 tablespoon olive oil
* 1/2 cup fresh basil, chopped
* 1 garlic clove, minced
* 2 tablespoons grated Parmesan cheese
Make it: Cook noodles, drain, return to pot. Toss with next 5 ingredients, warm for 5 minutes. Top with Parmesan.
Florentine Chicken & Goat Cheese Flatbread
Ingredients
* 3 cups baby spinach
* 2 teaspoons olive oil
* 1 garlic glove, minced
* 1 whole-grain flatbread
* 4 ounces rotisserie chicken, chopped (no skin)
* 1 ounce goat cheese, crumbled
Make it: Saute spinach, oil, and garlic until spinach wilts. Bake flatbread at 350 degrees F. for 7 minutes. Top with spinach mixture, chicken, and cheese. Bake for 12 minutes more.
Shrimp Fried Brown Rice
Ingredients
* 1 cup cooked brown rice
* 1 tablespoon sesame oil
* 1 tablespoon low-sodium soy sauce
* 1 garlic clove, minced
* 1 tablespoon grated ginger
* 3 ounces precooked shrimp
* 2 cups bok choy
Make it: Saute first 5 ingredients for 3 minutes. Add shrimp and bok choy and cook for 5 minutes more.
Lemon Basil Pasta With Summer Squash
* 2 ounces (2/3 cup) dry whole-wheat penne
* 1/2 cup chopped zucchini
* 1/2 cup chopped yellow squash
* 1/2 cup canned white beans, rinsed and drained
* 1 lemon, juiced
* 1/4 cup chopped fresh basil
* 1 tablespoon Parmesan cheese
* 1 tablespoon olive oil
Directions
Make it: Boil pasta and drain. Toss with remaining ingredients.
Grilled Chicken Sausage With Italian Tomato and Cucumber Salad
* 1 Italian-style chicken sausage link
* 1 whole-grain hot dog bun
* 2 tablespoons jarred spaghetti sauce
* 3/4 cup chopped tomato
* 3/4 chopped cucumber
* 2 tablespoons light Italian salad dressing
* 2 tablespoons pine nuts
* 2 tablespoons chopped fresh basil
Directions
Make it: Grill sausage and put in bun with spaghetti sauce. Combine tomato, cucumber, dressing, pine nuts and basil.
Cilantro-Lime Shrimp Fajitas
* 1/2 cup sliced onions
* 1 cup sliced multicolor bell peppers
* 1 tablespoon olive oil
* 1 garlic clove, minced
* 1 teaspoon ground cumin
* 4 ounces precooked frozen shrimp, thawed
* 3 tablespoons chopped fresh cilantro
* 1 lime, juiced
* 2 whole-grain tortillas
Directions
Make it: Saute onions and peppers in oil with garlic and cumin for 6 to 8 minutes, until tender. Toss thawed shrimp, cilantro and lime juice with hot vegetables. Fill tortillas with mixture.
Barbecue Salmon With Herbed Couscous and Asparagus
* 5 ounces salmon
* 2 tablespoons barbecue sauce
* 8 spears asparagus
* 1 tablespoon olive oil
* 1/4 cup water
* 1/4 cup whole-wheat couscous
* 2 tablespoons chopped basil
* 2 tablespoons chopped chives
Directions
Make it: Brush salmon with barbecue sauce. Toss asparagus with oil. Grill salmon and asparagus for 8 to 10 minutes. Boil water, add couscous, remove from heat and cover for 5 minutes. Fluff with fork, and add basil and chives.
Barbecue Salmon With Herbed Couscous and Asparagus
Two-Cheese and Artichoke Flatbread Pizza With Garden Salad
* 1 whole-grain flatbread
* 1/4 cup jarred spaghetti sauce
* 1/2 cup canned artichoke hearts, chopped
* 2 tablespoons Parmesan cheese
* 1/4 cup part-skim mozzarella
* 3 cups mixed salad greens
* 2 tablespoons pine nuts
* 2 tablespoons light Italian salad dressing
Directions
Make it: Preheat oven to 350F. Bake flatbread on cookie sheet for 7 minutes. Top with sauce, artichoke and cheeses. Bake for an additional 12 minutes. Toss together greens, pine nuts and dressing.
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These look awesome!
What are the actual calorie counts? Are these in the food database? 0 -
These look awesome! What are the actual calorie counts? Are these in the food database?
I found them on a "competitors" website. Unfortunately all it said was Dinners Under 500. So I guess you'll/we'll have to figure them ourselves. I just thought they were some good ideas for something different.0 -
My fav is Lemon peper chicken breast with parmesan Roasted red potatoes.
Chicken breast
McCormick Salt free lemon pepper seasoning
Lowry's 30 minuute lemon pepper marinade
Put chicken breast in baking dish and sprinkle to taste with lemon pepper seasoning. cover w/ foil and bake at 375. When chicken is just about done throughout, remove foil and cover chicken with lemon pepper marinade. Cook 15 minutes more at 400.
2 lbs. Red Potatoes, cut in quarters
1⁄4 cup grated Parmesan Cheese
1⁄4 cup all purpose flour
3 tbs. of olive oil)
salt and pepper
Preheat oven to 375 degrees.
In small plastic bag, put flour, cheese, salt and pepper to taste and shake to mix together well.
Drop the potatoes into the bag of mixture and shake the bag to coat the potato pieces on all sides.
Melt better and pour on flat baking dish, arrange potato pieces on the dish. Cook 375 degrees for approximately 10 minutes, turn each piece and cook additional 10 minutes until golden brown and tender. Serve immediately.
Then I add corn/green beans/brocolli as a side.
In my house its all about portion control. 3oz of lemon pepper chicken is 187 cal (there about)
the red potatoes is 1 cup and I can't remember the cals, but it's in the food list.
Enjoy!0
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