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Healthy Dinner Recipes Under 500 Calories

These healthy dinners from our You Can Do It! diet plans will leave you satisfied and still on track.

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Chris Gallo
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Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Grilled Chicken Sausage With Italian Tomato & Cucumber Salad
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Chris Gallo
Prev 20 of 20 Next
Prev 1 of 20 Next

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.

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Prev 2 of 20 Next

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.

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Prev 3 of 20 Next

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.

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Prev 4 of 20 Next

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.

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Prev 5 of 20 Next

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.

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Prev 6 of 20 Next

From Lone Star Steakhouse

1/2 Delmonico steak
Side of steamed vegetables

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Prev 7 of 20 Next

From Macaroni Grill

1/2 BBQ chicken pizza
Side of grilled asparagus

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Prev 8 of 20 Next

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

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Prev 9 of 20 Next

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

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Prev 10 of 20 Next

Cilantro-Lime Shrimp Fajitas

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

See the recipe

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Prev 11 of 20 Next

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

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Prev 12 of 20 Next

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

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Prev 13 of 20 Next

Healthy Dinner from Applebee's

Tortilla Chicken Melt from Applebee's

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Prev 14 of 20 Next

Healthy Dinner from Olive Garden

Venetian Apricot Chicken from Olive Garden

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Prev 15 of 20 Next

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.

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Prev 16 of 20 Next

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.

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Prev 17 of 20 Next

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.

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Prev 18 of 20 Next

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.

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Prev 19 of 20 Next

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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What do you think? Review this slideshow!

7546526765
limam11 wrote:

sausage = fat...

11/10/2010 10:05:31 AM Report Abuse
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8/13/2010 07:56:26 AM Report Abuse
nicole.a.forbes wrote:

Yeah, under 500 calories...with 30g of fat! That's 11 WW points, btw.

6/14/2010 12:06:22 PM Report Abuse
stormygail1 wrote:

Looks like something I can do. I have a hard time as I can't have dairy,fried foods,red meat or much soy.

2/25/2010 10:43:34 AM Report Abuse

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