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500-Calorie Meals: How to Make a Low-Calorie Dinner

Wondering what to eat for dinner to lose weight? Stick to a 500-calorie dinner diet. EatingWell's Jessie Price shows how to make a low-calorie dinner with recipes for a healthy 500-calorie meal: Lemon Chicken Stir Fry and Strawberry Frozen Yogurt.

Hi, I'm Jessie. I'm here in the EatingWell Test Kitchen, and I'm going to show you how to make a delicious 500-calorie dinner, which is a good amount to eat if you are trying to lose weight and sticking to just 1,200 to 1,500 calories a day. So the main course: Lemon Chicken Stir-Fry. So mix together lemon juice, reduced-sodium chicken broth, reduced-sodium soy sauce and cornstarch in a little bowl. Set that aside. I have cubed-up lean chicken breast. I put that in my skillet with a little bit of heart-healthy canola oil. Cook it, stirring it around for a couple of minutes until it's cooked through. Then transfer it to a plate, and we're on to our veggies. Mushroom and carrots go in first. Cook those around a couple of minutes until those are mostly cooked through. Then add in snow peas, the whites of your scallions, minced garlic and lemon zest. Cook it about 30 seconds until it's nice and fragrant and then we're ready for that sauce. Whisk it up, pour it into the pan. Stir it around until it's nice and thick. Then add in the cooked chicken and your scallion greens. Mix it all together. Your stir-fry is done. You're going to want to round out your meal with a whole grain, either brown rice or whole-wheat spaghetti. Then, you have about 100 more calories to play with. So you could have a glass of white wine or if you're a sweet tooth, you could have this amazing, instant strawberry frozen yogurt. This is how you make it. You take frozen strawberries and a little superfine sugar, process those up in your food processor. While that's happening, stir together nonfat plain yogurt and lemon juice and pour that down through the feed tube of the processor as it's running. Scrape down the sides a little bit. Keep on processing until it's smooth and creamy. And that's it. You just made delicious strawberry frozen yogurt in mere minutes. For there recipes and more healthy low-cal recipes, come to eatingwell.com.
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