Under 500 Calories

Chicken Marsala

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Chicken Marsala
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Course Main Dish
Cuisine Italian
Prep Time 5 minutes
Cook Time 45 minutes
Servings
Instructions
  1. Mix together black pepper, salt, and flour. Coat chicken breasts with seasoned flour.
  2. In a large skillet, heat the olive oil. Place chicken breasts in the skillet and brown on both sides. Then remove chicken from skillet and set aside.
  3. To the skillet, add wine and stir until the wine is heated. Add lemon juice, chicken stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes, until the sauce is partially reduced.
  4. Return the browned chicken breasts to the skillet. Spoon the sauce over the chicken, then cover and cook for about 5-10 minutes or until chicken is done.
  5. Serve sauce over chicken. Garnish with chopped parsley.
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Chicken Kabobs

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Chicken Kabobs
Instructions
  1. Sprinkle chicken cubes with pepper.
  2. Thread 8 skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
  3. Place kabobs in a shallow pan.
  4. Combine the remaining ingredients; spoon over kabobs. Marinate in refrigerator for at least 1 hour.
  5. Drain. Broil kabobs 6 inches from heat, for 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.
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Chicken and Spanish Rice

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Chicken and Spanish Rice
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 30 minutes
Servings
Instructions
  1. In a large skillet, sauté the onion and green pepper in oil for 5 minutes on medium heat.
  2. Add tomato sauce and spices. Heat through.
  3. Add cooked rice and chicken. Heat through, and serve.
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Chicken and Rice

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Chicken and Rice
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 1 1/4 hours
Servings
Course Main Dish
Cuisine American
Prep Time 15 minutes
Cook Time 1 1/4 hours
Servings
Instructions
  1. In a large pot, brown chicken pieces in oil.
  2. Add water, tomatoes, green and red peppers, celery, carrot, corn, onion, cilantro, garlic, salt, and black pepper. Cover and cook over medium heat for 20 to 30 minutes, or until chicken is done.
  3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes, until rice is cooked.
  4. Add chicken and raisins, and cook for another 8 minutes. Serve.
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Spaghetti With Turkey Meat Sauce

Source:  Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Spaghetti With Turkey Meat Sauce
Instructions
  1. Spray a large nonstick skillet with cooking spray. Preheat over high heat.
  2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat and discard.
  3. Stir in tomatoes with their juice, green pepper, onion, garlic, oregano, and black pepper. Bring to a boil; reduce heat. Simmer covered for 15 minutes, stirring occasionally. Remove cover; simmer for 15 minutes more. (If you prefer a creamier sauce, give sauce a whirl in your blender or food processor.)
  4. Meanwhile, cook spaghetti in unsalted water. Drain well.
  5. Serve sauce over spaghetti.
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Beef Stroganoff

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Beef Stroganoff
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Course Main Dish
Cuisine American
Prep Time 20 minutes
Cook Time 25 minutes
Servings
Instructions
  1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a nonstick skillet, and sauté onion for 2 minutes.
  2. Add beef to skillet and sauté for an additional 5 minutes, turning to brown evenly. Remove from skillet and keep hot.
  3. Add remaining oil to skillet; sauté mushrooms.
  4. Add beef and onions to pan, along with seasonings.
  5. Add wine and yogurt; gently stir in. Heat, but do not boil.
  6. Serve with macaroni.
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Zucchini Lasagna

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Zucchini Lasagna
Instructions
  1. Preheat oven to 350 °F. Lightly spray a 9×13-inch baking dish with cooking spray.
  2. In a small bowl, combine ⅛ cup mozzarella cheese and 1 Tbsp parmesan cheese. Set aside.
  3. In a medium bowl, combine the remaining mozzarella and parmesan cheeses with the cottage cheese. Mix well and set aside.
  4. Combine the tomato sauce with the basil, oregano, onion, garlic, and black pepper.
  5. Spread a thin layer of the sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
  6. Repeat layering: Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil.
  7. Bake for 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
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Chicken Salad

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Chicken Salad
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Instructions
  1. Bake chicken, cut into cubes, and refrigerate.
  2. In a large bowl, combine the rest of the ingredients. Add chilled chicken, and mix well.
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Summer Vegetable Spaghetti

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Summer Vegetable Spaghetti
Instructions
  1. Combine first 10 ingredients in a large saucepan; cook for 10 minutes, then stir in the tomato paste. Cover and cook gently for 15 minutes, stirring occasionally, until vegetables are tender.
  2. Cook spaghetti in unsalted water according to package directions. Drain well.
  3. Serve sauce over spaghetti. Sprinkle parmesan cheese on top.
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Tuna Salad

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

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Tuna Salad
Course Main Dish
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Course Main Dish
Cuisine American
Prep Time 10 minutes
Servings
Ingredients
Instructions
  1. Rinse and drain tuna for 5 minutes. Break apart with a fork.
  2. Add celery, onions, and mayonnaise, and mix well.
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