500-Calorie Dinners: Chicken

Lean chicken is always a favorite, especially if you're watching your weight.

Lean boneless, skinless chicken breast has always ranked as a favorite, especially for anyone watching their weight. With only 140 calories and 3 grams of fat per 3-ounce serving, it's a real diet bargain. Rich, dark meat is slightly higher in calories and fat (174 calories and 8 grams of fat) but it's intense flavor and moistness make us OK with the tradeoff. Browse through these recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal. Download a FREE Cookbook with Our Best Chicken Recipes!

Buy the book now, EatingWell 500-Calorie Dinners.

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. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. 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


Hawaiian Ginger-Chicken Stew

Pictured Recipe: Hawaiian Ginger-Chicken Stew

Hawaiian Ginger-Chicken Stew

201 calories
This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Quinoa (½ cup)
111 calories
Brown rice (½ cup)
109 calories

Choose one side:
Chocolate-Dipped Gingersnaps
157 calories
• Pilsner (12-ounce glass)
169 calories


Seared Chicken with Apricot Sauce

252 calories
Fresh apricots, white wine, apricot preserves and tarragon combine in a quick sauce that's delicious on chicken. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Steamed broccoli with a squeeze of lemon (½ cup)
22 calories
• Steamed spinach with a squeeze of lemon (½ cup)
21 calories
calories

Choose one side dish:
Cheesy Broccoli-Potato Mash
135 calories
Quinoa tossed with chopped fresh herbs (½ cup)
111 calories

Choose one dessert:
Fast Strawberry Frozen Yogurt
100 calories
Banana Pudding Pops
82 calories


Cornmeal-Crusted Chicken with Pepián Sauce

314 calories
Tomatillos and pepitas form the basis for pepian sauce--one version of Mexican mole. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Baja Butternut Squash Soup
60 calories
• Steamed broccoli with a squeeze of lime and a dash of hot sauce (1 cup)
44 calories

Choose one side dish:
• Black beans (½ cup)
114 calories
Brown rice with a pinch of chili powder (½ cup)
109 calories


Pan-Roasted Chicken & Gravy

Pictured Recipe: Pan-Roasted Chicken & Gravy

Pan-Roasted Chicken & Gravy

177 calories
A cast-iron skillet is the perfect vessel for a simple roast chicken. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Salmon & Cucumber Mini Smørrebrød
91 calories
Sherried Mushrooms
49 calories

Choose one side dish:
Claire’s Mixed Green Salad with Feta Vinaigrette
165 calories
Parmesan Spinach Cakes
141 calories

Choose one side dish:
Crushed Red Potatoes with Buttermilk
85 calories
• Polenta (½ cup)
74 calories


Braised Paprika Chicken

Pictured Recipe: Braised Paprika Chicken

Braised Paprika Chicken

327 calories
Sweet Hungarian paprika gives this creamy braised chicken the best flavor. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice (½ cup)
109 calories
• Whole-wheat egg noodles (½ cup)
90 calories

Choose one vegetable:
• Mixed greens (1½ cups) with 2 Tbsp. Cucumber Herb Vinaigrette
70 calories
Chilled Snap Peas with Creamy Tarragon Dressing
61 calories


Lemon Chicken Stir-Fry

Pictured Recipe: Lemon Chicken Stir-Fry

Lemon Chicken Stir-Fry

225 calories
Spiked with lots of zesty lemon, this delectable chicken stir-fry has a colorful mix of snow peas, carrots and scallions. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice (¾ cup)
164 calories
• Whole-wheat spaghetti (¾ cup)
131 calories

Choose one side dish:
Fast Strawberry Frozen Yogurt
100 calories
• White wine (5-ounce glass)
116 calories


Japanese Chicken-Scallion Rice Bowl

258 calories
Here's the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Spinach Salad with Japanese Ginger Dressing
135 calories
• Edamame with a drizzle of reduced-sodium soy sauce (½ cup)
127 calories

Choose one vegetable:
Sesame Snap Peas with Carrots & Peppers
78 calories
Japanese Cucumber Salad
46 calories

Choose one fruit:
• Pineapple chunks (½ cup)
41 calories
• Sliced strawberries (½ cup)
27 calories


Indian Wok-Seared Chicken & Vegetables

271 calories
This colorful stir-fry combines green bell pepper, orange carrots and red onion along with spice-coated chicken for a delicious result. To round out your 500-calorie meal, serve with one from each group:

Serve with:
Brown rice with a squeeze of lime (¾ cup)
164 calories
Sugar Snap Pea & Barley Salad
152 calories

Choose one vegetable:
• Mixed greens (1½ cups) with 2 Tbsp. Buttermilk Dressing
34 calories
Japanese Cucumber Salad
46 calories