500-Calorie Dinners: 30-Minute Dinners (Page 6)

Pictured Recipe: Southwestern Tofu Scramble

Southwestern Tofu Scramble

202 calories
Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. To round out your 500-calorie meal, serve with one from each group:

Serve with:
• Southwestern Calico Corn
98 calories
• Warm corn tortilla (6-inch)
70 calories

Choose one side:
• Black beans (½ cup) with 1 Tbsp. reduced-fat sour cream
134 calories
• Mixed greens (1½ cups) with 2 Tbsp. Spicy Mediterranean Vinaigrette
124 calories

Choose one dessert:
• Chewy Chocolate Cookies
68 calories
• Low-fat plain yogurt (¼ cup) with ½ cup sliced strawberries
66 calories

Next: Chopped Greek Salad with Chicken »