500 calorie dinner ideas

nrimas
nrimas Posts: 83 Member
edited October 6 in Food and Nutrition
I'm looking for some ideas with recipes or at least ingredients included. I gotta get out of this rut!
«1

Replies

  • nrimas
    nrimas Posts: 83 Member
    Oh, but no shellfish - no shrimp, crab, etc. Thanks!
  • lucky7659
    lucky7659 Posts: 1
    Are you cooking for family or just yourself? I work in a group home and their meals are all predetermined and usually don't exceed 450 to 500 calories. My favorites are the black bean zucchini quesadilla (pretty self explanatory...and if you use 2 large tortilla shells, 1/4 cup black beans, 3 tablespoons of shredded cheese and zucchini, onion, garlic, green and red peppers it should be right about 500 calories. Add salsa instead of sour cream...only 10 calories a serving), whole wheat lemon linguini with roasted vegetables and vegetable taco salad. It's all about portion size, though! I also will do a small sirloin (about half of one they would package at the grocery store), put it on a salad and cover it with olive oil and vinegar, and salt free seasoning. I do the same thing with a small chicken breast grilled or roasted. Instead of potatoes, do things like brown rice or pinto beans. If you add enough seasoning to the vegetables while roasting they are delicious!! I hope this helps! It's hard to stick to 500 calories unless you are eating celery every day!
  • stormystrickland
    stormystrickland Posts: 187 Member
    Go here!

    http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_meal_plans/eatingwell_s_500
    _calorie_dinners
  • sh0ck
    sh0ck Posts: 168 Member
    Vegetable Tomato Stew (with Optional Chicken)




    OPTIONAL: Cook up 1-2 pounds of chicken breasts however you want.

    - Touch of Olive Oil in a big Pot
    - Dice 1/2 an onion and put into oil
    - Mince some garlic and put into oil
    - Let sit until the onion is sweating

    - Pour in 1 biggish can of diced tomatoes (preferably no salt added) and 2 cans of tomato sauce (preferably no salt added)
    - Season with salt and pepper (to taste)
    - Throw in:
    2 bags of frozen corn
    1 bag of frozen okra
    12 fingerling potatoes cut into smallish pieces
    1 can of black beans (rinse the beans first; preferable no salt added)
    12 baby carrots cut into smallish pieces

    Stir in 2-3 cups of water throughout the process

    Season however you want (I add in some italian seasoning, a little hot sauce, salt, pepper, a pinch of cinnamon, a tad of brown sugar). You can really put whatever you want in there.

    OPTIONAL: Throw in the cooked chicken breast. Let simmer until the potatoes and carrots are softish (but not mushy).





    This will make a BIG helping of this. I think it I said it was around 9-10 servings total (this is REALLY good for leftovers or freezing). Based on 9 servings, the stats for this are:

    Calories: 341
    Fat: 3
    Protein: 27
    Carbs: 43
    Fiber: 7
    Sodium: 277


    And I didn't look at it but I am sure the Potassium is PHENOMENAL!


    Filling, tasty, healthy,a nd colorful! Low in fat, high in protein, high in fiber, moderate amount of calories. Great for leftovers.
  • nrimas
    nrimas Posts: 83 Member
    I am cooking for myself and I definitely have a big appetite, so quantity is important. I am not the girl who eats one piece of candy or half a cup of ice cream. When I eat, I want to eat. I like it when the phrase, "I eat a big bowl of this, maybe two," is included!
    Thanks for the great ideas.
  • pucenavel
    pucenavel Posts: 972 Member
    Tilapia filets, dust with your favorite herbs & spices (oregano, rosemary, red chili, etc)
    Zucchini, half lengthwise
    Yellow Squash, half lengthwise
    Red Bell Pepper, half lengthwise
    Eggplant, 1/2" thick slices
    Onion, 1/2" thick slices
    Other veggies you like
    1-2 T. Olive Oil

    Get your grill hot, brush grate with olive oil, cook everything on the list
  • Elizabeth_C34
    Elizabeth_C34 Posts: 6,376 Member
    All the recipes on my blog are 500 calories or less (with exception of the ribs recipe).

    http://www.myfitnesspal.com/blog/Elizabeth_C34
  • norcalbeezy
    norcalbeezy Posts: 220 Member
    www.skinnytaste.com is like my bible!! you'll love it too! so many great easy healthy ideas!
  • thepanttherlady
    thepanttherlady Posts: 258 Member
    I have found quite a few recipes at skinnytaste.com and http://www.kraftrecipes.com/home.aspx. Some of these are so yummy!
  • WifeMomDVM
    WifeMomDVM Posts: 1,025 Member
    I love to make chicken fajitas.

    Sautee chicken strips in coconut oil (olive oil does not do well at high heat) with fajita seasoning, onion and bellpepper

    Put in a whole wheat tortilla with a little cheese, salsa, and black beans

    Lots of fiber and protein - fills you up and is so delicious!!!! Quick and easy too!
  • MB_Positif
    MB_Positif Posts: 8,897 Member
    Add me. Take a glance through my diary. My meals aren't 100% perfect, but I try to keep them to 400 calories or less. My diary might help you! I can share recipes at a later date!
  • mrsjoseywales29
    mrsjoseywales29 Posts: 57
    Creamy Chicken and Noodles


    Tender chunks of chicken, egg noodles and fresh spinach in a creamy Alfredo sauce

    10 Prep Time
    (MINUTES)

    25 Total Time
    (MINUTES)

    6 Servings

    Ingredients
    • PAM® Original No-Stick Cooking Spray
    •1 pound boneless skinless chicken breasts, cut into 1-inch pieces
    •1/2 cup chopped onion
    •3 cups water
    •1 can (6 oz each) Hunt's® Tomato Paste
    •3 cups dry extra-wide egg noodles, uncooked (3 cups = 4 oz)
    •1 container (10 oz each) refrigerated light Alfredo sauce
    •1 pkg (6 oz each) baby spinach leaves

    Nutrition Information

    274
    Calories

    8g
    Total Fat

    25g
    Protein
    Serving Size: 6 servings (1 cup each)

    Sodium 418mg

    Directions

    1.Spray large nonstick saucepan with cooking spray; heat over medium-high heat. Add chicken and onion; cook 5 minutes or until chicken is no longer pink in centers and onion is crisp-tender, stirring occasionally.
    2.Stir in water and tomato paste. Add noodles; stir. Bring to a boil over high heat. Reduce heat to low; simmer 10 to 12 minutes or until noodles are tender.
    3.Add Alfredo sauce and spinach; mix well. Cover and cook over medium-low heat 3 minutes or until spinach wilts and mixture is hot, stirring after 1-1/2 minutes.
  • mrsjoseywales29
    mrsjoseywales29 Posts: 57
    Barbecue Chicken Dinner Packets


    Chicken breasts on top of sliced potatoes, flavored with barbecue sauce, bell peppers and cheese, for easy dinner packets cooked on the grill


    15 prep time

    40 mins total

    Ingredients
    • PAM® Original No-Stick Cooking Spray
    •1/2 cup Hunt's® Original Barbecue Sauce
    •2 cups thinly sliced small red-skinned potatoes (4 to 6 potatoes)
    •4 boneless skinless chicken breasts (5 oz each)
    •1 cup chopped green bell pepper
    •1/4 cup chopped onion
    •1/4 teaspoon ground black pepper
    •1/2 cup shredded reduced fat Cheddar cheese



    Nutrition Information
    369 Calories
    8g Total Fat
    43g Protein
    Serving Size: 4 servings (1 packet each)
    Sodium 452 mg


    Directions

    1.Preheat outdoor grill to medium-high heat according to manufacturer's directions. Place four 18x12-inch pieces of heavy foil on counter. Spray each with cooking spray. For each packet, spread a generous teaspoon barbecue sauce in center. Place 1/2 cup potatoes in single layer over sauce. Spoon another teaspoon sauce over potatoes.
    2.Top potatoes with chicken. Spoon 1 teaspoon sauce over each breast. Top each with 1/4th bell pepper, onion and black pepper. Bring up short sides of each foil packet and double fold top. Double fold both ends to seal each packet, leaving space for steam to gather.
    3.Place packets on grate of covered grill. Grill 15 to 20 minutes or until chicken is no longer pink in centers (165°F) and potatoes are tender. Carefully open packets; sprinkle 1/4th cheese on top of each breast. Close foil and let stand 2 minutes or until cheese melts.


    Cook's Tip

    Packets may be baked on shallow pan in 425°F oven 20 minutes or until chicken is no longer pink in centers and potatoes are tender.
  • koosdel
    koosdel Posts: 3,317 Member
    Six ounce sirloin and two light beers.
  • nrimas
    nrimas Posts: 83 Member
    Six ounce sirloin and two light beers.
    Ha, ha, ha! I LOVE beer!
  • nrimas
    nrimas Posts: 83 Member
    All the recipes on my blog are 500 calories or less (with exception of the ribs recipe).

    http://www.myfitnesspal.com/blog/Elizabeth_C34
    Nice! Love it!!
  • nrimas
    nrimas Posts: 83 Member
    Creamy Chicken and Noodles


    Tender chunks of chicken, egg noodles and fresh spinach in a creamy Alfredo sauce

    10 Prep Time
    (MINUTES)

    25 Total Time
    (MINUTES)

    6 Servings

    Ingredients
    • PAM® Original No-Stick Cooking Spray
    •1 pound boneless skinless chicken breasts, cut into 1-inch pieces
    •1/2 cup chopped onion
    •3 cups water
    •1 can (6 oz each) Hunt's® Tomato Paste
    •3 cups dry extra-wide egg noodles, uncooked (3 cups = 4 oz)
    •1 container (10 oz each) refrigerated light Alfredo sauce
    •1 pkg (6 oz each) baby spinach leaves

    Nutrition Information

    274
    Calories

    8g
    Total Fat

    25g
    Protein
    Serving Size: 6 servings (1 cup each)

    Sodium 418mg

    Directions

    1.Spray large nonstick saucepan with cooking spray; heat over medium-high heat. Add chicken and onion; cook 5 minutes or until chicken is no longer pink in centers and onion is crisp-tender, stirring occasionally.
    2.Stir in water and tomato paste. Add noodles; stir. Bring to a boil over high heat. Reduce heat to low; simmer 10 to 12 minutes or until noodles are tender.
    3.Add Alfredo sauce and spinach; mix well. Cover and cook over medium-low heat 3 minutes or until spinach wilts and mixture is hot, stirring after 1-1/2 minutes.
    OMG. I could swim in this!
  • Lindz2323
    Lindz2323 Posts: 261 Member
    BUMP!
  • nrimas
    nrimas Posts: 83 Member
    www.skinnytaste.com is like my bible!! you'll love it too! so many great easy healthy ideas!
    I have been here, but I always find myself looking at dessert recipes. I will try harder!! Thank you!
  • mrsjoseywales29
    mrsjoseywales29 Posts: 57
    lol me too i am thinkin bout trying this, this weekend. Found recipe on hunts .com.
    Creamy Chicken and Noodles


    Tender chunks of chicken, egg noodles and fresh spinach in a creamy Alfredo sauce

    10 Prep Time
    (MINUTES)

    25 Total Time
    (MINUTES)

    6 Servings

    Ingredients
    • PAM® Original No-Stick Cooking Spray
    •1 pound boneless skinless chicken breasts, cut into 1-inch pieces
    •1/2 cup chopped onion
    •3 cups water
    •1 can (6 oz each) Hunt's® Tomato Paste
    •3 cups dry extra-wide egg noodles, uncooked (3 cups = 4 oz)
    •1 container (10 oz each) refrigerated light Alfredo sauce
    •1 pkg (6 oz each) baby spinach leaves

    Nutrition Information

    274
    Calories

    8g
    Total Fat

    25g
    Protein
    Serving Size: 6 servings (1 cup each)

    Sodium 418mg

    Directions

    1.Spray large nonstick saucepan with cooking spray; heat over medium-high heat. Add chicken and onion; cook 5 minutes or until chicken is no longer pink in centers and onion is crisp-tender, stirring occasionally.
    2.Stir in water and tomato paste. Add noodles; stir. Bring to a boil over high heat. Reduce heat to low; simmer 10 to 12 minutes or until noodles are tender.
    3.Add Alfredo sauce and spinach; mix well. Cover and cook over medium-low heat 3 minutes or until spinach wilts and mixture is hot, stirring after 1-1/2 minutes.
    OMG. I could swim in this!
  • onawhymm
    onawhymm Posts: 469 Member
    This one I love because it makes 4 servings and I eat one, put one in frig and freeze two!

    Turkey (or chicken) Creole serves 4
    ½ c chopped green pepper
    ½ t dried crushed thyme
    ½ c chopped celery
    ¼ t garlic powder (or fresh)
    ¼ c chopped onion
    1 bay leaf
    1 T marg or butter
    ½ t Tabasco
    1 T flour
    dash o’ pepper
    1 (16 oz) can o’ chopped tomatoes
    2 c cooked, diced chicken or turkey
    1 (8 oz) can o’ tomato sauce
    1 t sugar
    hot, cooked rice


    In a large heavy fry pan (wrought iron skillet ideal),cook green pepper, celery, onion (if using fresh garlic add to recipe now) in butter until tender, but not brown. Stir in flour. Stir in un-drained tomatoes, tomato sauce, sugar, thyme, garlic powder, bay leaf, and tobasco & pepper. Cook and stir ‘till thick & bubbly. Stir in meat. Cover & simmer for 5 to 10 minutes more. Remove bay leaf. Serve over hot rice.

    175 calories per serving, not including the rice - so hell - eat 2 servings if you are hungry!
  • nrimas
    nrimas Posts: 83 Member
    This one I love because it makes 4 servings and I eat one, put one in frig and freeze two!

    Turkey (or chicken) Creole serves 4
    ½ c chopped green pepper
    ½ t dried crushed thyme
    ½ c chopped celery
    ¼ t garlic powder (or fresh)
    ¼ c chopped onion
    1 bay leaf
    1 T marg or butter
    ½ t Tabasco
    1 T flour
    dash o’ pepper
    1 (16 oz) can o’ chopped tomatoes
    2 c cooked, diced chicken or turkey
    1 (8 oz) can o’ tomato sauce
    1 t sugar
    hot, cooked rice


    In a large heavy fry pan (wrought iron skillet ideal),cook green pepper, celery, onion (if using fresh garlic add to recipe now) in butter until tender, but not brown. Stir in flour. Stir in un-drained tomatoes, tomato sauce, sugar, thyme, garlic powder, bay leaf, and tobasco & pepper. Cook and stir ‘till thick & bubbly. Stir in meat. Cover & simmer for 5 to 10 minutes more. Remove bay leaf. Serve over hot rice.

    175 calories per serving, not including the rice - so hell - eat 2 servings if you are hungry!
    Hell yea, I'm hungry! Ha, ha. Love it!!
  • alyssamiller77
    alyssamiller77 Posts: 891 Member
    Tagging this thread for my dinner tonight. Great topic.
  • GouchisGirl
    GouchisGirl Posts: 321 Member
    chicken-burrito-A1.jpg

    http://zoomyummy.com/2011/07/30/chicken-burritos/
    121 cal
    288 sodium

    http://zoomyummy.com/2011/07/27/homemade-tortillas/
    158 cal
    295 sodium

    TOTAL
    279 cal
    583 Sodium

    You could have 2 or eat them with a nice big salad. You could even make them with steak if you had a really juicy craving :)

    YOU COULD ALSO MAKE IT MEATLESS. EITHER ADD TOFU OR MORE BEANS :)
  • BenjaminMckee123
    BenjaminMckee123 Posts: 58 Member
    bump
  • nrimas
    nrimas Posts: 83 Member
    bump
    Love the "bump"!
  • nrimas
    nrimas Posts: 83 Member
    Tagging this thread for my dinner tonight. Great topic.
    I know, right? I want to know what real people are eating. Not some silly recipe that has a small bite or 15 crazy ingredients. Keep 'em coming!
  • rico1923
    rico1923 Posts: 32
    If you can eat eggs or egg substitutes Fritatta is the to go:

    First saute in about a teaspoon of oil a clove of garlic (when you wish to, can omit).
    Add veg. of choice-
    one bunch of swiss chard, stems removed/leaves shredded
    one good sized bunch spinach, cleaned and shredded;
    one roasted bell pepper and one cup onion;
    one medium sized potato and 1/2 cup onion;
    10 oz. grated zucchini;
    basically any veg combo adding up to about 1 1/2- 2 cups after cooking;

    Season as desired (nutmeg for the greens, lemon peel for the zucchini) and add salt/pepper.
    Cook veg until just short of tender, if using greens saute until fairly dry.
    While veg cooks put 3 eggs/.75 cup egg substitute in a bowl w/1/4 cup parmesan cheese and beat/combine.
    Add al dente veg to egg mixture, combine. Wipe out/clean saute pan.
    Add one teaspoon oil to pan, pour egg mixture into pan. Cook partly covered on medium heat OR bake in 350F degree oven until eggs set.
    Top with chopped tomato/ tomato sauce of choice. Share with someone if desired.

    Half of one of these is a nice sized serving but even with the highest calorie version (3 whole eggs, small potato) its about 250 calories per portion- the version with egg substitute/zucchini comes in at about 150 calories. Add sliced fruit and/or salad and you're easily under 500 calories for the whole meal.
  • AdAstra47
    AdAstra47 Posts: 823 Member
    My easy, healthy, no-mess dinner is what I call "poor man's chicken cordon bleu." Take a couple of chicken tenders or a boneless chicken breast filet (around 5 oz). Slice 'em open, spread some cheese inside (I use a wedge of laughing cow) and sprinkle a pinch of rosemary or garlic. Close it back up, and wrap a slice of bacon around the whole thing. Now you can grill it on a grill (I use my George Foreman grill, 9 minutes) or wrap it in foil & bake it at 350 for 20-35 minutes.

    218 calories, 1g carb, 8g fat, 35g protein, 483 sodium
    You can add a cup or two of steamed veggies too, whatever you like, and still barely be over 300 cal.
  • nrimas
    nrimas Posts: 83 Member
    If you can eat eggs or egg substitutes Fritatta is the to go:

    First saute in about a teaspoon of oil a clove of garlic (when you wish to, can omit).
    Add veg. of choice-
    one bunch of swiss chard, stems removed/leaves shredded
    one good sized bunch spinach, cleaned and shredded;
    one roasted bell pepper and one cup onion;
    one medium sized potato and 1/2 cup onion;
    10 oz. grated zucchini;
    basically any veg combo adding up to about 1 1/2- 2 cups after cooking;

    Season as desired (nutmeg for the greens, lemon peel for the zucchini) and add salt/pepper.
    Cook veg until just short of tender, if using greens saute until fairly dry.
    While veg cooks put 3 eggs/.75 cup egg substitute in a bowl w/1/4 cup parmesan cheese and beat/combine.
    Add al dente veg to egg mixture, combine. Wipe out/clean saute pan.
    Add one teaspoon oil to pan, pour egg mixture into pan. Cook partly covered on medium heat OR bake in 350F degree oven until eggs set.
    Top with chopped tomato/ tomato sauce of choice. Share with someone if desired.

    Half of one of these is a nice sized serving but even with the highest calorie version (3 whole eggs, small potato) its about 250 calories per portion- the version with egg substitute/zucchini comes in at about 150 calories. Add sliced fruit and/or salad and you're easily under 500 calories for the whole meal.
    I eat eggs and love them. I love the nod in your profile to homeostasis. Very articulate! Nice job!!!
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