500-Calorie Dinner Recipes for a Healthy Lifestyle

Peter Ardito

Blue Burger with Zucchini Parmesan Wedges

• Mix together 4 ounces lean ground beef and 2 tablespoons blue cheese; form into a patty.
• Cook on a grill or grill pan 4 minutes on each side, or until internal temperature reaches 160 degrees F.
• Serve on a toasted whole-grain sandwich thin with 2 romaine lettuce leaves.
• Preheat broiler.
• Cut 1 zucchini in half widthwise and cut each half into 4 wedges.
• Sprinkle with 4 tablespoons Parmesan and broil on a baking sheet 8 minutes, until cheese is melted and zucchini is tender-crisp.

Peter Ardito

Peanut Noodle Bowl with Edamame

• Cook 1 1/2 ounces whole-grain angel hair pasta according to package directions.
• Meanwhile, to a medium skillet over medium heat, add 2 tablespoons chunky peanut butter, 1 tablespoon water, 1 tablespoon lime juice, 2 teaspoons brown sugar, and a pinch salt; heat 1 minute, stirring until smooth.
• Add 1 1/2 cups packaged shredded rainbow slaw and 1/2 cup frozen edamame, thawed and shelled; cook, stirring, 4 minutes.
• Mix in pasta and cook 4 minutes more.

Peter Ardito

Pork Chop with Cheddar Potatoes and Broccoli

• Preheat the oven to 350 degrees F.
• Cut 1 small potato into 1-inch cubes and coat with 1 teaspoon olive oil.
• Mist a baking sheet with nonstick cooking spray and top with 3-ounce boneless pork chop, 2 cups broccoli florets, and potato cubes.
• Add a dash each salt and black pepper and bake 30 minutes or until internal temperature of pork chop reaches 160 degrees F.
• Spread 1 tablespoon barbecue sauce on cooked pork chop, and top potatoes and broccoli with 3 tablespoons grated low-fat cheddar.
• Return to oven and heat 3 to 5 minutes, until cheese is melted.

Peter Ardito

Caribbean Steak and Vegetables with Coconut Rice

• Whisk together 3 tablespoons pineapple juice; 2 tablespoons fresh lime juice; 1 garlic clove, minced; 1 teaspoon grated fresh ginger; 2 teaspoons honey; 1/4 teaspoon crushed red pepper flakes; and a pinch of salt.
• Pour mixture into a 12-inch skillet over medium heat. Add 3 1/2 ounces sirloin steak, cut in strips, and saute 5 minutes.
• Add 2 cups sliced bell peppers (any color) and saute 8 minutes or until internal temperature of steak reaches 145 degrees F.
• Meanwhile, bring 1/2 cup light coconut milk to a boil, add 1/4 cup quick-cooking brown rice, cover and turn heat to low; simmer 8 minutes. Fluff rice with a fork and serve topped with steak and vegetables.

Peter Ardito

Salmon Cakes with Spicy Dressing

• Mix together 3 ounces water-packed salmon, drained; 1/4 cup whole-grain bread crumbs; 1 egg, beaten; 2 green onions, finely chopped; and a pinch each of salt and black pepper. Form into 3 patties.
• In a medium skillet coated with 2 teaspoons olive oil over medium heat, brown patties 3 to 4 minutes on each side.
• Combine 3 tablespoons reduced-fat mayonnaise, 1 teaspoon lemon juice, 1 teaspoon Old Bay Seasoning, and a pinch of cayenne.
• Place 3 cups mixed salad greens on a plate and top with salmon cakes; drizzle with dressing.

Peter Ardito

Double Sesame Chicken Stir-Fry

• Cut 3 ounces skinless chicken breast into thin strips.
• Heat 2 teaspoons olive oil in a large skillet over medium heat.
• Add chicken; 2 teaspoons reduced-sodium soy sauce; 2 teaspoons honey; 1 garlic clove, minced; and 1 teaspoon grated fresh ginger; saute 6 minutes.
• Add 2 cups fresh vegetable stir-fry mix and 1/2 cup cooked brown rice; saute 10 minutes.
• Top with 1 teaspoon toasted sesame seeds and 1 teaspoon dark sesame oil.

Peter Ardito

Snapper with Black Bean and Mango Couscous

• Heat a 10-inch skillet over medium heat; coat with 2 teaspoons olive oil.
• Saute one 4-ounce snapper fillet 8 minutes.
• Steam 1 1/2 cups sugar snap peas 5 minutes.
• Season fish and snap peas with salt and black pepper.
• In a pot, bring 1/2 cup water to a boil and add 1/4 cup whole wheat couscous. Turn off heat and cover, let sit 5 minutes.
• Fluff couscous with a fork and stir in 1/4 cup canned black beans, rinsed and drained; 1/4 mango, cubed; and 2 tablespoons minced cilantro.
• Serve with snapper and snap peas.

Healthy Takeout Options

Buffalo Wild Wings: 4 Naked Chicken Tenders with Sweet BBQ and a side salad with honey mustard dressing (502 calories)

P.F. Chang's: Lemon Pepper Shrimp (470 calories) or Cantonese Scallops (490 calories)

On the Border: 2 Guacamole Tostadas with a side of black beans and pico de gallo (skip the Mexican Rice) (475 calories)

Outback Steakhouse: 6-Ounce Sirloin Outback Special (no butter), house salad, and fresh seasonal vegetables (no butter) (491 calories)

Uno Chicago Grill: 1/2 Roasted Eggplant, Spinach & Feta Five Grain Thin Crust Pizza and a side of steamed broccoli (505 calories)

Peter Ardito

Get More Slimming Meals

Mix and match these breakfasts, lunches, and snacks for a total of 1,500 calories a day. Combine it with our Beach Body Boot Camp workout plan and you'll shed 10 pounds in one month!

Get Breakfast Recipes Under 300 Calories

Get Lunch Recipes Under 400 Calories

Get Snacks Under 150 Calories