500-Calorie Dinners: Salads

Salads are an easy way to minimize calories at a meal, and maximize nutrients.

We love topping greens with chicken or lean beef to make a salad hearty enough to be a main course. Browse through these salad recipes to choose your main dish, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal.

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Watch us make a 500-calorie meal.


Chopped Greek Salad with Chicken

343 calories
Chicken turns this Greek-inspired salad into a substantial main course. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Toasted pita breads (two 4-inch)
148 calories
Hot Fudge Pudding Cake
142 calories


Grapefruit Chicken Satay Salad

313 calories
This tossed salad borrows the basic flavors of Thai satay and turns them into a rich and satisfying entree salad. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Quinoa with 1 tsp. each olive oil and chopped fresh mint (1/2 cup)
153 calories
Garlic & Herb Pita Chips
117 calories

Choose one dessert:
Chunky Peach Popsicles
33 calories
• Sliced strawberries (1/2 cup)
27 calories


Chicken, Charred Tomato & Broccoli Salad

231 calories
This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Wild rice tossed with chopped fresh chives and a squeeze of lime (1/2 cup)
83 calories
• Warm whole-wheat pita bread
74 calories

Choose one side dish:
Claire’s Mixed Green Salad with Feta Vinaigrette
165 calories
Hot Fudge Pudding Cake
142 calories


Thai Beef Salad

Pictured Recipe: Thai Beef Salad

Thai Beef Salad

226 calories
For the best taste, first sear the steak, then let it sit overnight in the marinade before tossing it with the greens. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Curried Carrot Soup
123 calories
Quinoa with chopped fresh mint and lime zest (1/2 cup)
111 calories

Choose one side dish:
Orange Crisps with Citrus Fruit Salad
128 calories
• Red wine (5-ounce glass)
120 calories


Asian-Style Grilled Tofu with Greens

242 calories
Asian greens are slightly more bitter than many spring greens and stand up well to this aromatic, vinegary dressing. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Wild Rice with Shiitakes & Toasted Almonds
158 calories
• Small whole-wheat crackers (about 15)
130 calories

Choose one dessert:
Apple Cider Granita
103 calories
Fast Strawberry Frozen Yogurt
100 calories