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Flat Belly Foods: 500-Calorie Dinners

Supersatisfying and slimming dinner recipes.

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Peter Ardito
Peter Ardito
Pork With Cherry Chutney recipe
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
Peter Ardito
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Eggplant Parmesan Pasta

Preheat the oven to 425 degrees. Beat 1 egg. Dip two 1/2-inch-thick eggplant slices in egg, coat with 2 tablespoons panko, and season with salt and pepper to taste. Place on a baking sheet lined with parchment paper, mist with nonstick cooking spray and bake 10 minutes a side. Meanwhile, cook 2 ounces whole wheat angel hair pasta. Toss pasta with 1/2 cup warmed marinara and top with baked eggplant, 2 tablespoons torn basil leaves, and 2 tablespoons grated Parmesan.

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Orange Chicken with Asparagus

Heat 1 tablespoon sesame oil in a large skillet over medium heat. Sauté 4 ounces chicken, sliced into 1/2-inch strips; 1 minced garlic clove; and 1/4 teaspoon red pepper flakes 7 minutes. Add 2 cups chopped asparagus and cook 3 minutes more. In a small bowl, whisk together 1 teaspoon reduced-sodium soy sauce, 1 teaspoon honey, 1 teaspoon sesame seeds, and juice and zest of 1 orange. Add to skillet and cook 1 minute. Serve over 1/2 cup cooked brown rice.

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Pork with Cherry Chutney and Spiced Sweet Potatoes

Preheat the broiler. Place one 3-ounce boneless pork chop on a foil-lined baking sheet and broil 12 minutes. Meanwhile, heat 2 teaspoons olive oil in a medium skillet over medium heat. Sauté 1 1/2 cups diced sweet potato, 1/8 teaspoon cinnamon, 1/8 teaspoon chili powder, and dash of salt 8 minutes. In a small saucepan, heat 1/2 cup frozen unsweetened tart cherries, 1 teaspoon honey, 1 teaspoon apple cider vinegar, and 1/2 teaspoon grated fresh ginger 4 minutes. Top pork chop with sauce and serve with sweet potatoes.

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Guacamole Burger

Preheat the broiler. Mix 4 ounces lean ground beef with 1/2 teaspoon chili powder and 2 tablespoons chopped cilantro; form into a patty and broil 4 minutes a side. Place patty on bottom half of a whole wheat hamburger bun and top with 1/4 cup guacamole, 1 tomato slice, and top half of bun. Serve with 1 cup cubed watermelon.

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Cajun Shrimp with Polenta

Whisk 1/4 cup yellow cornmeal into 3/4 cup boiling water. Cook over low heat 10 minutes, whisking frequently; remove from heat, stir in 1 tablespoon grated Parmesan and set polenta aside. Heat 2 teaspoons olive oil in a medium skillet over medium heat. Sauté 1/2 cup chopped onion, 1 minced garlic clove, 1/2 teaspoon chili powder, and 1/2 teaspoon paprika 2 minutes. Add 1 cup chopped green bell pepper, 1/2 cup frozen corn, and 1/2 cup black beans; cook 6 minutes more. Add 12 large cooked shrimp and sauté until warmed through. Serve over polenta.

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Potato Nachos

Preheat the oven to 400 degrees. Cut 1 medium potato into 8 wedges, place on a baking sheet, mist with nonstick cooking spray and bake 30 minutes, flipping once. In a medium skillet over medium heat, sauté 3 1/2 ounces lean ground turkey, 3 tablespoons water, and 1 tablespoon taco seasoning 8 minutes. Top potatoes with cooked turkey, 1/4 cup shredded cheddar, 1 cup shredded romaine, 1/2 cup diced tomato, 1/4 cup low-fat plain Greek yogurt, and 1 thinly sliced scallion.

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Tortilla-Crusted Salmon with Santa Fe Rice

Preheat the oven to 350 degrees. Crush 4 tortilla chips in a ziplock bag. Beat 1 egg. Dip one 4-ounce salmon fillet in egg and coat with crushed tortilla chips. Place on a baking sheet lined with parchment paper and bake 15 minutes. Meanwhile, heat 1 teaspoon olive oil in a medium skillet over medium heat. Sauté 1 minced garlic clove, 2 tablespoons canned chopped green chilies, 2 cups diced bell pepper, and 1/2 cup cooked brown rice 5 minutes; stir in 1 tablespoon each chopped cilantro and lime juice. Serve with salmon.

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More Low-Calorie Recipes

Mix and match the meals and snacks here with our Slim-Down Workout and you can say bye-bye to belly flab.

Originally published in FITNESS magazine, May 2012.

300-Calorie Breakfast Recipes

400-Calorie Lunch Recipes

150-Calorie Snacks

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