Make Healthy Happen Challenge: 500-Calorie Dinner Menus - Week 3
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.
• Vegetable egg roll (2 oz.) - 92 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.
• Quinoa (1 cup each) - 222 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
• Salad of mixed greens (1 1/2 cups each with 2 Tbsp. Italian dressing) - 119 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
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.
• Baby spinach salad (2 cups each with 2 1/2 Tbsp. balsamic vinaigrette) - 127 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.
• Steamed spinach (1/2 cup each) - 32 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
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