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Lose 10 Pounds Diet: 500-Calorie Dinner Recipes

  • Peter Ardito

    Chicken Marsala

    Mix 2 tablespoons flour with 1/4 teaspoon each salt and black pepper. Butterfly a 4-ounce chicken breast and dredge both sides in flour mixture. Heat 1 teaspoon canola oil in large skillet over medium heat; saute 1 garlic clove, minced, and 1 tablespoon diced onion 1 minute. Add 1 cup quartered mushrooms and cook 5 minutes. Push mushrooms to side of pan and add chicken; sear 2 to 3 minutes a side and then add 1/3 cup marsala wine. Reduce heat and let wine reduce by half; add 1 tablespoon half-and-half and reduce by half. Serve with 4 roasted new potatoes and 1 cup steamed green beans mixed with 1 teaspoon butter and seasoned with salt and black pepper to taste.

     
  • Peter Ardito

    Seared Steak with Eggplant Saute

    Whisk together 1 teaspoon olive oil; 1 garlic clove, chopped; 1/4 cup red wine; and salt and black pepper to taste. Pour mixture over a 4-ounce skirt steak; marinate 20 minutes. Peel and cube 1 medium eggplant; sprinkle with 1 teaspoon salt, place in a paper towel-lined colander and let sit. Cook steak in a hot oiled skillet 2 minutes per side. Finish in a 350-degree oven 10 minutes. Press a paper towel over eggplant. Saute in 1 teaspoon olive oil until golden; add 1/3 cup minced onion and cook 2 minutes. Add 1/2 cup chopped tomato and cook 2 minutes; season with salt and black pepper. Remove from heat; add 1 tablespoon each feta, mint, and parsley.

  • Peter Ardito

    Fish Tacos with Chipotle-Lime Sauce

    Drizzle one 6-ounce tilapia fillet with a squeeze lime juice and season with a pinch each cayenne and salt. Bake at 375 degrees for 20 minutes. To make the sauce: Mix together 1/2 cup nonfat Greek yogurt, 2 tablespoons mayonnaise, juice of 1 lime, 1 teaspoon lime zest, 1 to 2 teaspoons Tabasco Chipotle Pepper Sauce, and a dash of salt. Toast two 6-inch corn tortillas in a toaster oven and top each with 3 ounces tilapia; 2 tablespoons thawed frozen corn; 2 tablespoons canned black beans, rinsed and drained; 1/2 cup shredded cabbage; 1/4 cup diced tomatoes; and 2 tablespoons chipotle-lime sauce.

     
  • Peter Ardito

    Pasta with Ricotta-Stuffed Mustard Greens

    Cook 4 medium mustard green (or Swiss chard) leaves in boiling salted water 1 minute until wilted and tender; remove thick stem at bottom of each leaf. Mix together 1/2 cup nonfat ricotta with 1/4 cup corn and 1/4 cup diced red bell pepper; season to taste with black pepper. Divide ricotta filling among the 3 mustard green leaves and roll each one, tucking the sides in so that the filling won't seep out. Place stuffed leaves in a small baking dish and top with 3/4 cup marinara sauce; bake at 350 degrees for 20 minutes. Serve over 1 cup cooked whole wheat pasta.

  • Peter Ardito

    Clam Chowder with Whole Wheat Biscuits

    Cook 4 slices applewood-smoked bacon in a large pot; remove and set aside. To the pot, add 2 garlic cloves, minced, and 1 cup each diced onion, chopped celery, chopped carrot, and chopped potato (skin on). Cook over medium heat 5 minutes. Add 16 ounces clam juice and 3 cups 1% milk. Reduce heat; simmer until vegetables are tender. Add two 6-1/2-ounce cans clams with their juice. Mix 1/2 cup whole wheat flour with 1 cup 1% milk; add to soup. Simmer 2 minutes. Season with salt and black pepper to taste. Top with crumbled bacon and chopped parsley. Makes 4 servings. Serve with a small whole wheat biscuit.

     
  • Peter Ardito

    Ginger Pork and Broccoli

    In a medium skillet, saute 2 garlic cloves, minced, and 2 teaspoons minced ginger in 1 teaspoon sesame oil for 1 minute. Add 4 ounces cubed pork loin, fat removed, and cook 5 minutes until browned on all sides. Add 1 cup cooked brown rice to pork. Cook 1 cup chopped cauliflower and 1 cup chopped broccoli in boiling salted water for 1 minute; strain, reserving 1/3 cup water. Add vegetables and water to skillet with pork. Cook until water has evaporated, and then add 2 tablespoons soy sauce, 2 tablespoons sliced scallion, and a dash red chili flakes.

  • Peter Ardito

    California Cobb Salad

    Mix together 1/4 cup olive oil, 1 teaspoon mustard, 1/3 cup red wine vinegar, 1 teaspoon sugar, 1 teaspoon salt, and 1/2 teaspoon black pepper. Toss 2 tablespoons dressing with 2 cups preshredded cabbage-and-carrot slaw. Top with 4 ounces cooked chicken breast; 2 tablespoons diced avocado; 1 tablespoon crumbled blue cheese; 1 slice cooked applewood-smoked bacon, crumbled; and 1/4 cup diced tomatoes. Serve with 4 whole-grain crackers.

    Originally published in FITNESS magazine, January 2011.

     
  • Peter Ardito

    Get More Diet-Friendly Recipes

    Get more recipes from the Lose 10 Pounds diet plan here:

    300-Calorie Breakfasts

    400-Calorie Lunches

    Healthy Snack Ideas

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