Under 500 Calories

Chicken with Roasted Sweet Potato Salad

Chicken with Roasted Sweet Potato Salad

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 Chicken with Roasted Sweet Potato Salad
Tossing the warm roasted vegetables with fresh spinach gently wilts and tenderizes the greens. In place of sweet potatoes, try butternut squash, rutabaga, carrots, or parsnips. This heart-healthy salad also pairs well with fish or lean beef.
Cuisine American
Prep Time 15 min
Cook Time 15 min
Servings
people
Ingredients
Cuisine American
Prep Time 15 min
Cook Time 15 min
Servings
people
Ingredients
Instructions
  1. Heat oven to 425° F. On a rimmed baking sheet, toss the potatoes, onion, 2 tablespoons of the oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast until tender, 20 to 25 minutes.
  2. Meanwhile, heat the remaining tablespoon of oil in a skillet over medium-high heat. Season the chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper and cook until browned and cooked through, 5 to 6 minutes per side.
  3. In a large bowl, toss the warm potato mixture with the spinach, lime juice, and 1/4 teaspoon salt. Serve with the chicken.
Recipe Notes

Substitutions: Tossing warm roasted vegetables with fresh spinach gently wilts and tenderizes the greens. In place of sweet potatoes, try butternut squash, rutabaga, carrots, or parsnips.

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Chicken and Vegetable Pot Pie

Chicken and Vegetable Pot Pie

Print Recipe
 Chicken and Vegetable Pot Pie
Course Main Dish
Cuisine Greek
Prep Time 35 min
Cook Time 35-45 min
Servings
people
Ingredients
Course Main Dish
Cuisine Greek
Prep Time 35 min
Cook Time 35-45 min
Servings
people
Ingredients
Instructions
  1. Heat oven to 400° F. Cook the chicken in a pot of simmering water until cooked through, 10 to 12 minutes; let cool, then shred.
  2. Meanwhile, heat the oil in a saucepan over medium heat. Add the onions and carrots and cook, stirring, until they begin to soften, 6 to 8 minutes (do not let them darken). Sprinkle the flour over the vegetables and cook, stirring, for 1 minute.
  3. Add the wine and cook until evaporated, about 5 minutes. Add the milk and simmer until the sauce thickens, 2 to 3 minutes. Stir in the chicken, peas, thyme, 3/4 teaspoon salt, and 1/4 teaspoon pepper. Transfer to a shallow 1 1/2- to 2-quart baking dish.
  4. Lay the crust on top, pressing to seal. Cut several vents in the crust. Place the pot pie on a baking sheet and bake until bubbling and the crust is golden, 30 to 35 minutes.
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Blackened Salmon with Broccoli Rabe and Raisins

Blackened Salmon with Broccoli Rabe and Raisins

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 Blackened Salmon with Broccoli Rabe and Raisins
Course Main Dish
Cuisine Seafood
Prep Time 8 minutes
Cook Time 12 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 8 minutes
Cook Time 12 minutes
Servings
people
Ingredients
Instructions
  1. Heat a large skillet over medium heat. Coat both sides of each salmon fillet evenly with seasoning; cover and cook for 3–4 minutes per side or until opaque throughout and blackened.
  2. Meanwhile, in another skillet, bring the broccoli rabe and 1/2 cup water to a simmer. Cover and cook, tossing occasionally, for 3–4 minutes or until tender; drain and transfer to a plate.
  3. Wipe out the second skillet, and heat oil over medium heat. Add the shallots and salt, and cook for about 3 minutes or until softened. Mix in the raisins and broccoli rabe. Serve with the salmon and lemon wedges.
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Blackened Salmon and Rice

Blackened Salmon and Rice

Print Recipe
 Blackened Salmon and Rice
Course Main Dish
Cuisine Seafood
Prep Time 8 minutes
Cook Time 12 minutes
Servings
people
Ingredients
Course Main Dish
Cuisine Seafood
Prep Time 8 minutes
Cook Time 12 minutes
Servings
people
Ingredients
Instructions
  1. Heat oven to 400° F. Cook the rice according to the package directions.
  2. Meanwhile, in a shallow bowl, combine the paprika, cayenne, thyme, garlic powder, and ½ teaspoon of the salt.
  3. In a saucepan, over medium heat, melt 2 ½ tablespoons of the butter. Add the lemon juice.
  4. Working with 1 salmon fillet at a time, dip the top and bottom halves first in the lemon butter, then in the spices.
  5. Heat a large ovenproof skillet over medium-high heat. Cook the salmon until blackened, 2 minutes per side. Transfer to the oven for 8 minutes.
  6. Stir the corn, parsley, and remaining salt and butter into the rice. Transfer the salmon and rice to individual plates and serve with the lemon wedges.
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