500 calorie dinner ideas

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!

bump

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.