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Healthy Dinner Recipes Under 500 Calories

  • Chris Gallo

    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.

     
  • 101156622

    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.

  • Chris Gallo

    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.

     
  • Chris Gallo

    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.

  • Chris Gallo

    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.

     
  • Chris Gallo

    From Lone Star Steakhouse

    1/2 Delmonico steak

    Side of steamed vegetables

  • Chris Gallo

    From Macaroni Grill

    1/2 BBQ chicken pizza

    Side of grilled asparagus

     
  • Lemon Basil Pasta with Summer Squash

    Nutrition Facts Per Serving: 497 calories, 21g protein, 74g carbohydrate, 16g fat (3g saturated), 8g fiber

    See the recipe

  • Grilled Chicken Sausage with Italian Tomato & Cucumber Salad

    Nutrition Facts Per Serving: 490 calories, 25g protein, 37g carbohydrate, 30g fat (4g saturated), 5g fiber

    See the recipe

     
  • Cilantro-Lime Shrimp Fajitas

    Nutrition Facts Per Serving: 496 calories, 39g protein, 58g carbohydrate, 18g fat (3g saturated), 7g fiber

    See the recipe

  • Barbecue Salmon with Herbed Couscous & Asparagus

    Nutrition Facts Per Serving: 500 calories, 38g protein, 43g carbohydrate, 20g fat (3g saturated), 6g fiber

    See the recipe

  • Two-Cheese & Artichoke Flatbread Pizza with Garden Salad

    Nutrition Facts Per Serving: 506 calories, 29g protein, 43g carbohydrate, 30g fat (7g saturated), 17g fiber

    See the recipe

  • Healthy Dinner from Applebee's

    Tortilla Chicken Melt from Applebee's

  • Healthy Dinner from Olive Garden

    Venetian Apricot Chicken from Olive Garden

  • Chris Gallo

    Italian Sausage & Veggie Pasta

    Ingredients:

    • 2 ounces uncooked whole-wheat pasta
    • 1/2 cup spaghetti sauce
    • 1 pre-cooked Italian-style chicken sausage, sliced into rounds
    • 2 garlic cloves, minced
    • 1/2 cup chopped mushrooms
    • 1/2 cup chopped onions
    • 1/2 cup chopped zucchini
    • 2 tablespoons grated Parmesan cheese

    Make it:
    Cook pasta according to package directions. Heat spaghetti sauce, sausage, garlic and vegetables for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.

  • Chris Gallo

    Steak & Pepper Tacos

    Ingredients:

    • 1 tablespoon olive oil
    • 1 teaspoon cumin
    • 1 garlic clove, minced
    • 3 ounces steak strips
    • 1 1/2 cups sliced green and red bell peppers
    • 1/2 cup sliced onion
    • 2 small (6-inch) whole-grain tortillas
    • 4 tablespoons salsa
    • 2 tablespoons low-fat sour cream

    Make it:
    In a skillet, saute olive oil, cumin and garlic for 1 minute. Add steak strips and cook about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortillas and fold. Top with salsa and sour cream.

  • Chris Gallo

    Stuffed Chili & Cheese Potato

    Ingredients:

    • 1 medium potato
    • 1/2 cup turkey or vegetarian chili
    • 2 cups frozen broccoli
    • 1/4 cup shredded cheddar cheese

    Make it:
    Microwave potato for about 7 minutes. Wrap it in foil and let sit for 5 minutes. In a pot, warm chili and broccoli. Cut potato lengthwise, top with chili mixture, and sprinkle with cheese.

  • Chris Gallo

    Cajun Chicken With Dirty Rice

    Ingredients:

    • 1 teaspoon dried Cajun seasoning
    • 4 ounces chicken breast
    • 2 teaspoons olive oil
    • 2 garlic cloves, minced
    • 1 cup chopped onion
    • 1 green bell pepper, diced
    • 2 tablespoons tomato paste
    • Few dashes Tabasco sauce, to taste
    • 3/4 cup precooked brown rice

    Make it:
    Sprinkle Cajun seasoning on chicken and bake or grill. Add oil to skillet; saute garlic, onion, bell pepper, tomato paste and Tabasco for 2 to 3 minutes. Add pre-cooked rice and saute for 5 more minutes. Serve chicken on rice.

  • Chris Gallo

    Thai Peanut Noodle Bowl

    Ingredients:

    • 2 ounces uncooked whole-wheat pasta
    • 1 tablespoon peanut butter
    • 1 tablespoon lime juice
    • 1 garlic clove, minced
    • 1 piece (1 inch) ginger, peeled and grated
    • 1/2 cup frozen shelled edamame
    • 2 cups frozen stir-fry vegetables
    • 1 tablespoon chopped peanuts
    • 2 scallions, sliced

    Make it:
    Cook pasta according to directions. In a skillet, saute peanut butter, lime juice, garlic and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions

    Originally published in FITNESS magazine, June 2008.

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