Under 500 Calories

Broccoli and Cheese

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Broccoli and Cheese
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For sauce:
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Servings
Ingredients
For sauce:
Instructions
  1. Bring a large pot of water to boil over high heat. Add fresh broccoli, and cook until easily pierced by a fork, about 7–10 minutes. Drain and set aside.
  2. In a separate saucepan, combine evaporated milk and cornstarch. Slowly bring to a boil while stirring often.
  3. When the milk comes to a boil, remove it from the heat and add the cheese. Continue to stir until the cheese is melted and evenly mixed.
  4. Add the Worcestershire and hot sauces, and stir.
  5. Pour cheese over hot broccoli.
  6. Sprinkle whole-wheat croutons over broccoli and cheese mixture, and serve.
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“Fried” Rice and Chicken

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 "Fried" Rice and Chicken
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a large wok or sauté pan.
  2. Add garlic, and cook over medium heat until soft, but not browned, about 1 minute.
  3. Add tomatoes, and continue to cook until they become slightly dry, about 5 minutes.
  4. Add vegetables, and cook until heated through, about 3–5 minutes.
  5. Add rice and chicken.  Toss well, and cook until heated through, about 5–7 minutes.
  6. Add soy sauce and sesame oil.  Toss to incorporate, and serve.
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Sunshine Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Sunshine Rice
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Heat oil in a medium-sized saucepan.  Add celery and onion, and sauté until tender (about 10 minutes).
  2. Add water, juices, and hot sauce.  Bring to a boil over high heat.
  3. Stir in rice, and bring back to a boil.  Cover and turn heat down to simmer until rice is tender and liquid is absorbed, about 5–10 minutes.
  4. Stir in almonds.  Serve immediately.
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Savory Brown Rice

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Savory Brown Rice
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan, warm olive oil over medium heat.  Add onion, mushrooms, and celery.  Cook and stir for 5–7 minutes, until all vegetables are soft, but not brown.
  2. Stir in the chicken broth, brown rice, parsley, salt, and pepper.  Cover.  Bring to a boil over high heat.
  3. Reduce heat to medium.  Cook according to brown rice package directions, about 5–10 minutes.  Drain off any excess liquid.  Fluff with a fork. Serve immediately.
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Quinoa With Paprika and Cumin

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Quinoa With Paprika and Cumin
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Servings
Ingredients
Instructions
  1. Rinse quinoa in a fine mesh colander.
  2. Place all ingredients in a saucepan with 2 cups of water.  Cover.
  3. Bring to a boil over high heat.
  4. Reduce heat.  Simmer for 10–15 minutes or until all water is absorbed.
  5. Serve immediately, or refrigerate to reheat later.
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Pesto Baked Polenta

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Pesto Baked Polenta
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Cuisine Italian
Prep Time 10 minutes
Cook Time 10 minutes
Servings
Ingredients
Instructions
  1. Fill a 4-quart saucepan with 3 cups water; add salt and pepper.  Cover.  Bring to a boil over high heat.
  2. When water boils, reduce heat to medium.  Using a whisk or rubber spatula, quickly stir in cornmeal (polenta), cheese, and pesto sauce.  Continue stirring until well blended and thick, about 1 minute.
  3. Remove from heat.  Pour the cornmeal mixture into an 8-inch pie pan or oven-safe dish.  Spread evenly with the back of a spoon.  Let stand until firm, about 5 minutes.
  4. Preheat oven to 400 °F.  Bake polenta until heated through, about 10 minutes.  Remove from oven.
  5. Cut into eight wedges.  Serve hot.
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Parmesan Rice and Pasta Pilaf

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Parmesan Rice and Pasta Pilaf
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 25 minutes
Servings
Ingredients
Instructions
  1. In a large sauté pan, heat the oil.  Sauté vermicelli and onion until golden brown (for about 2–4 minutes) over medium-high heat.  Drain off oil.
  2. Add rice, chicken broth, water, pepper, and bay leaf.  Cover and simmer for 15–20 minutes.  Fluff with fork.  Cover and let stand for 5 minutes.  Remove bay leaf.
  3. Sprinkle with shredded parmesan cheese, and serve immediately.
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Couscous With Carrots, Walnuts, and Raisins

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Couscous With Carrots, Walnuts, and Raisins
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Cuisine Indian, Middle Eastern
Prep Time 5 minutes
Cook Time 12 minutes
Servings
Ingredients
Instructions
  1. In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown.
  2. Slowly add water, then raisins and carrots.  Cover.  Bring to a boil over high heat.
  3. Remove from the heat, and let stand for 10 minutes.
  4. Fluff with a fork.  Serve immediately.
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Roasted Beets With Orange Sauce

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Roasted Beets With Orange Sauce
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 45 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 450 °F.  Cover a baking sheet with aluminum foil for easy cleanup.
  2. In a medium bowl, toss the beets with the olive oil until well coated.
  3. Spread beets on baking sheet in a single layer.
  4. Bake 30–40 minutes.  When done, beets should be easily pierced with a sharp knife.
  5. While beets bake, grate the zest from the orange.  Place in a small bowl.  Cut the orange in half.  Squeeze the juice (about ½ cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.)  Add anise seeds (optional).  Set aside.
  6. When the beets are tender, return them to the tossing bowl.  Pour the juice mixture over the beets.  Mix well to coat, and serve.
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Grilled Romaine Lettuce With Caesar Dressing

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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 Grilled Romaine Lettuce With Caesar Dressing
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Cuisine American
Prep Time 20 minutes
Cook Time 5 minutes
Servings
Ingredients
Instructions
  1. Preheat grill pan on high temperature.
  2. Cube the bread.  Spread in a single layer on a foil-covered tray for a toaster oven or conventional oven.  Toast to a medium-brown color and crunchy texture.  Remove.  Allow to cool.
  3. Brush the cut side of each half of romaine lettuce with 1 teaspoon of olive oil.
  4. Place cut side down on a grill pan on the stovetop.  Cook just until grill marks appear and romaine is heated through, about 2–5 minutes.
  5. Place each romaine half on a large salad plate.  Top each with one-fourth of the bread cubes. Drizzle each with 1 teaspoon of light Caesar dressing.  Sprinkle each with 1 tablespoon of shredded parmesan cheese.  Garnish with eight tomato halves around each plate.
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