Make Healthy Happen Challenge: 500-Calorie Dinner Menus - Week 3

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Farmers’ Market Fried Rice

400 calories
This fried rice recipe features a fall mixture of sliced Brussels sprouts and parsnips, but feel free to use whatever is fresh and in season. This recipe works best in a wok— a skillet is too small for the volume of food and requires more oil to prevent sticking. Always use cold cooked rice, otherwise the fried rice will be gummy and sticky.

Serve with:
• Vegetable egg roll (2 oz.) - 92 calories

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Coconut-Crusted Swordfish with Spicy Kumquat Sauce

277 calories
This coconut-crusted swordfish is served with a delightfully tart sauce made with kumquats—tiny citrus fruit that you can eat whole, including the skins and seeds. For an extra hint of coconut flavor, sear the fish steak in coconut oil.

Serve with:
• Quinoa (1 cup each) - 222 calories

Watch: How to Lose Weight with a Meal Plan

Spaghetti Carbonara with Peas

385 calories
Our healthy spaghetti carbonara recipe is lower in calories and fat than a traditional spaghetti carbonara recipe, plus it boasts 9 more grams of fiber per serving from whole-wheat pasta. For the best flavor, use Parmigiano-Reggiano cheese. The eggs in the sauce are not fully cooked; if you’re concerned about consuming undercooked eggs, use pasteurized-in-the-shell eggs in this spaghetti carbonara recipe

Serve with:
• Salad of mixed greens (1 1/2 cups each with 2 Tbsp. Italian dressing) - 119 calories

Watch: How to Lose Weight with a Meal Plan

Chicken Florentine Roll-Ups

212 calories
Perfect for entertaining, these chicken cutlets are stuffed with spinach, sun-dried tomatoes, walnuts and just enough cream cheese to hold the filling together. Make a double batch and freeze half the roll-ups (individually wrapped in plastic), then just defrost and bake as you like.

Serve with:
• Farro (1/3 cup dry each, cooked) - 226 calories
• Broccoli (1 cup each) - 55 calories

Watch: How to Lose Weight with a Meal Plan

Stuffed Delicata Squash

344 calories
In this Tex-Mex-seasoned stuffed delicata squash recipe we swap out half of the ground beef you’d normally use for bulgur to reduce saturated fat without skimping on the amount of stuffing.

Serve with:
• Baby spinach salad (2 cups each with 2 1/2 Tbsp. balsamic vinaigrette) - 127 calories

Watch: How to Lose Weight with a Meal Plan

Curried Pork Chops with Roasted Apples & Leeks

463 calories
In this healthy oven-baked pork chop recipe, roasted apples and leeks lend a sweet-and-tart note. If you always chop the dark green tops off your leeks, don’t discard them this time—they have a delicious flavor and become meltingly tender when roasted.

Serve with:
• Steamed spinach (1/2 cup each) - 32 calories

Watch: How to Lose Weight with a Meal Plan

Chicken Stew with Turnips & Mushrooms

239 calories
In this healthy chicken stew recipe, we save prep time by using pre-sliced mushrooms and pre-chopped kale (found near packaged fresh greens). If you don’t like turnips, potatoes are an easy substitution.

Serve with:
• Wheat bread (1 1/2 slices each) - 100 calories
• Baby Swiss cheese (2 1/2 slices each) - 165 calories

Next: Make Healthy Happen Challenge: 500-Calorie Dinner Menus, Week 4 »

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