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       If you're looking for low-carb, high-protein dinners that don't require cooking for hours, these recipes got you covered. These dinner options are ready to serve in 3 steps or less so you can meet your nutrition goals easily. Each recipe l meets our nutrition parameters, with less than 14 grams of carbs and more than 15 grams of protein, without wasting on flavor. Recipes like 20-Minute Chicken Cutlets with Creamy Pesto Sauce and Cheesy Ground Beef Cauliflower Casserole are delicious options for you to get a healthy meal on your table in no time.  Read More
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  6. Healthy 400-Calorie Dinners

Healthy 400-Calorie Dinners

Penelope Wall
Penelope Wall
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Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto

These delicious slim-down dinners all clock in at just 400 calories—just the right size to keep you on track without leaving you hungry. Enjoy everything from hearty soups and salads to chicken dishes, pastas, and more healthy 400-calorie dinners.

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Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto

Spaghetti Squash with Roasted Tomatoes Beans & Almond Pesto
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Looking at a tangle of spaghetti squash tricks your brain into thinking you're about to eat a serving of eggy noodles, when in fact, you get a nice calorie and carb savings in this healthy recipe. Giving tomatoes a stint in a hot oven makes them candy-sweet.

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Curried Cauliflower Steaks with Red Rice & Tzatziki

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Gone are the days when your rice choices were limited to white and brown. In this healthy vegetarian dinner recipe, the aromatic flavor of red rice or brown basmati jibes deliciously with fragrant curry powder. Because you need 2 whole heads of cauliflower to get 4 cauliflower steaks, you'll have leftover cauliflower florets to use up. Roast the florets alongside the steaks, then toss them with some chickpeas and tzatziki sauce for a healthy lunch (see Tip, below).

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Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions

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In this healthy chicken recipe, the meat is rubbed with ancho chile powder, a spice made from dried poblano peppers. It adds mild heat and subtle smokiness to the rub on the chicken, but you can use regular chili powder here instead. This recipe makes an extra 1/2 cup of the black bean mash--try it wrapped into a burrito for lunch or as a taco filling (see Tips, below).

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Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette

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In this quick vegetarian dinner recipe, you can skip boiling the gnocchi--they'll cook through while roasting on the sheet pan with the rest of the ingredients. If you can't find Meyer lemons, use 1 small regular lemon in Step 2 and use 4 teaspoons lemon juice and 2 teaspoons orange juice in Step 4.

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Salsa-Black Bean Burgers

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Salsa and some pantry staples give this vegetarian bean burger recipe tons of flavor. We use crushed tortilla chips to bind the burgers together, making them a great vehicle for using up those crumbs that inevitably fall to the bottom of the bag.

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Seared Chicken with Mango Salsa & Spaghetti Squash

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A quick mango salsa gives this easy chicken dinner recipe a tropical flavor boost. A generous serving of spaghetti squash rounds out the healthy meal.

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Tamari-Ginger Meatball & Eggplant Casserole

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Eggplant soaks up the flavors of ginger, garlic and tamari in this Asian-inspired casserole recipe. A hot pepper in the topping adds a bit of heat, but opt for sweet if you prefer.

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Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice

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Shrimp and rice get a tropical makeover in this healthy 400-calorie dinner. Instead of rice, we've combined riced cauliflower and coconut milk for light coconut "rice" topped with spicy shrimp and a juicy mango-avocado salsa to cool it all down. Squeeze on some fresh lime juice before digging in to take this easy meal to the next level.

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Mediterranean Chicken with Orzo Salad

Mediterranean Chicken with Orzo Salad
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Baked chicken breasts cook in the oven while you mix together a Mediterranean salad--packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette--for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

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Panko-Crusted Pork Chops with Asian Slaw

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Panko breadcrumbs and a high-heat oven lend satisfying crispiness to pork chops without frying. The miso-flavored chops pair with coleslaw, here updated with snow peas, red bell pepper and Asian flavors like ginger, to round out this healthy 400-calorie meal that's ready in under an hour.

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Chicken Piccata with Pasta & Mushrooms

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Our chicken piccata, served over whole-wheat pasta, has a rich lemon-caper sauce that's made with extra-virgin olive oil and just a touch of butter for flavor. If you like, you can use a mild fish like tilapia or even shrimp instead of chicken breast.

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Lamb & Spinach One-Pot Pasta

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A few stirs with a wooden spoon and only one pot--that's all you need for this quick weeknight pasta recipe. As the starch cooks off into the pasta water, it creates a creamy sauce to coat your vegetables and meat.

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Barbecued Pork Chops with Roasted Potatoes & Kale

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Cooking the potatoes and kale in a foil packet in this healthy recipe gives you moist and tender results while using less oil. Choose a barbecue sauce that has the least amount of sodium and added sugars.

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Vietnamese Pork & Broccoli "Rice" Bowls

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Broccoli gets a whirl in your food processor, with rice-like results, in this healthy dinner recipe. Serve with hot sauce and limes for an extra kick.

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Persian Grilled Chicken

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This easy grilled chicken recipe owes its tenderness to an overnight soak in a yogurt-lemon juice marinade and its soulful flavor to saffron and onion. A healthy drizzle of saffron-infused butter before serving adds an extra layer of richness. Serve with aromatic rice with pistachios and torshi, Central Asian pickles available at Persian and Middle Eastern grocery stores.

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Adobo Chicken & Kale Enchiladas

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Put out your favorite toppings for these quick and healthy layered enchiladas. We like cilantro, sour cream, guacamole and jalapeños.

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Hasselback Caprese Chicken

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Using the hasselback technique (cutting crosswise slits every half-inch along the chicken breast) cooks the chicken faster and ensures you get a burst of flavorful gooey filling with each bite. This quick one-pan high-protein and veggie-packed dinner is easy to make and the whole family will love it.

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Creamy Chicken & Mushrooms

Creamy Chicken & Mushrooms
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Whether you scored wild mushrooms at the farmers' market, found cultivated maitake or shiitake at the supermarket or just have some baby bellas on hand, this healthy creamy chicken recipe is delicious with any of them. Serve over whole-wheat egg noodles or mashed potatoes.

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Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage

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In this vegetarian grilling recipe, the hot grill gives tofu smokiness and some crispy edges. A BBQ sauce made with gochujang, the hot Korean chile paste, doubles as both a glaze and some sauce to slather on the tofu at the table. Serve with brown rice or farro.

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Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta

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You'll only have to dirty one pot in this easy pasta recipe that cooks chicken and vegetables right along with the noodles. Plus, by using the exact amount of water you need to cook the pasta, the starch that usually gets drained off with your pasta water stays in the pot, giving you delectably creamy results.

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Chicken & Spinach Soup with Fresh Pesto

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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

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Honey-Paprika-Glazed Steak & Onions

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We love the flavor of grilled onions with the steak in this healthy 5-ingredient recipe (not including oil, salt and pepper) but skewer up any veggies in your fridge--zucchini, cherry tomatoes and eggplant are all good choices. Just adjust the cooking time as necessary. Serve with a baked potato or brown rice pilaf flecked with herbs.

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Fish Tacos with Avocado-Lime Crema

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If battering and frying fish sounds messy, frozen fish sticks are your fish taco savior in this healthy dinner recipe. Use them for a quick, kid-friendly dinner or try popcorn shrimp. Serve with your favorite salsa and black beans on the side.

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Slow-Cooker Braised Beef with Carrots & Turnips

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The spice blend in this healthy beef stew recipe--cinnamon, allspice and cloves--may conjure images of apple pie, but the combo is a great fit in savory applications too. Serve over creamy polenta or buttered whole-wheat egg noodles.

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Creamy Fettuccine with Brussels Sprouts & Mushrooms

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Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

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Quick Beef & Napa Cabbage Pho

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Classic Vietnamese noodle soup typically takes hours to make, but this healthy pho recipe gets tons of flavor from cooking the aromatics and spices before adding the broth. Serve with hoisin, Sriracha and lime wedges.

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Creamy Parmesan Garlic Mushroom Chicken

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A rich and creamy sauce coats chicken breasts in this quick and comforting dinner. If you don't have chicken cutlets (thin-sliced boneless chicken breast) on hand, you can make your own by slicing two 8-ounce chicken breasts in half horizontally.

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Creamy Lemon Chicken Parmesan

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This riff on classic chicken Parmesan replaces the usual marinara with a luscious lemony cream sauce. We've lightened it up by using half-and-half instead of cream, with just-as-delicious results. Serve this lemony chicken dinner with whole-wheat pasta or brown rice.

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Roasted Salmon Rice Bowl with Beets & Brussels

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Roasting vegetables and salmon together on one sheet pan while the rice cooks makes an easy, satisfying meal packed with protein, whole grains and veggies. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice.

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Roasted Carrot Tart with Carrot-Green Pesto

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In this vegetarian main-dish recipe, you use the entire carrot from root to greens, so there's less waste. Roasted carrots are layered on top of a creamy ricotta base with pesto made using the green tops from carrots. Untrimmed carrots can be tough to find, but when you do, cut off the tops and store them separately or they'll draw moisture from the carrots. If you don't have carrot greens, use 1 cup of parsley instead.

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Edamame & Veggie Rice Bowl

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The ingredients in this vegan grain bowl recipe can be prepped ahead for an easy lunch to pack for work. The tangy citrus dressing is a refreshing flavor with the sweet caramel of the roasted sheet-pan veggies.

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Cauliflower Tortilla Beef Tacos

Cauliflower Tortilla Beef Tacos
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These full-flavor tacos are wrapped up in sneaky lower carb "tortillas" made from cauliflower. The trick is getting as much moisture out of the cauliflower before mixing it with the cheese and eggs.

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Healthy Detox Salad

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Skip the cleanse and eat this instead. Packed with veggies, avocado and seeds, this healthy salad recipe is bursting with vitamins, minerals and antioxidants. Everything can be prepared ahead of time except the avocado. If you love beets, shred one raw and add it to the salad for extra color, crunch and flavor. Excerpted from The Dinner Plan by Kathy Brennan and Caroline Campion, published by ABRAMS © 2017.

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Eggplant Lasagna Rolls

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Vegetarians and meat-eaters alike will devour these comforting lasagna rolls. We use thinly sliced eggplant in place of pasta to cut the carbs. Preroasting the eggplant helps develop the flavor and softens the slices for easy rolling.

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Vegetable & Tofu Fried Rice

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Next time you're craving Chinese takeout, make this veggie-packed fried rice recipe in about the same time instead. Tofu and eggs give this vegetarian fried rice staying power from protein, and brown rice boosts fiber.

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Chipotle Chicken Burrito Bowl with Cauliflower Rice

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This easy-to-make and meal-prep burrito bowl is even better than takeout! You'll never miss the carbs in this protein-packed, super-flavorful meal that replaces the cilantro-lime rice with cauliflower rice. We love this with chicken but it would be just as delicious with shrimp.

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Sausage, Brussels Sprout & Potato Soup

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Bake up some Manchego cheese toasts and uncork a bottle of Ribera del Duero to enjoy alongside this healthy pot of soup. Both sweet and hot Italian sausage work well.

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Salmon Sushi Buddha Bowl

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Get all the delicious flavors of sushi without the time-consuming rolling with this quick grain bowl recipe. All you need is 15 minutes to get this healthy dinner on the table or to pack it up for lunch at work.

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    1 of 38 Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
    2 of 38 Curried Cauliflower Steaks with Red Rice & Tzatziki
    3 of 38 Ancho Chicken Breast with Black Beans, Bell Peppers & Scallions
    4 of 38 Roasted Gnocchi & Brussels Sprouts with Meyer Lemon Vinaigrette
    5 of 38 Salsa-Black Bean Burgers
    6 of 38 Seared Chicken with Mango Salsa & Spaghetti Squash
    7 of 38 Tamari-Ginger Meatball & Eggplant Casserole
    8 of 38 Sautéed Shrimp with Mango Salsa & Coconut Cauliflower Rice
    9 of 38 Mediterranean Chicken with Orzo Salad
    10 of 38 Panko-Crusted Pork Chops with Asian Slaw
    11 of 38 Chicken Piccata with Pasta & Mushrooms
    12 of 38 Lamb & Spinach One-Pot Pasta
    13 of 38 Barbecued Pork Chops with Roasted Potatoes & Kale
    14 of 38 Vietnamese Pork & Broccoli "Rice" Bowls
    15 of 38 Persian Grilled Chicken
    16 of 38 Adobo Chicken & Kale Enchiladas
    17 of 38 Hasselback Caprese Chicken
    18 of 38 Creamy Chicken & Mushrooms
    19 of 38 Grilled Tofu with Korean BBQ Glaze & Stir-Fried Napa Cabbage
    20 of 38 Creamy Chicken, Brussels Sprouts & Mushrooms One-Pot Pasta
    21 of 38 Chicken & Spinach Soup with Fresh Pesto
    22 of 38 Honey-Paprika-Glazed Steak & Onions
    23 of 38 Fish Tacos with Avocado-Lime Crema
    24 of 38 Slow-Cooker Braised Beef with Carrots & Turnips
    25 of 38 Creamy Fettuccine with Brussels Sprouts & Mushrooms
    26 of 38 Quick Beef & Napa Cabbage Pho
    27 of 38 Creamy Parmesan Garlic Mushroom Chicken
    28 of 38 Creamy Lemon Chicken Parmesan
    29 of 38 Roasted Salmon Rice Bowl with Beets & Brussels
    30 of 38 Roasted Carrot Tart with Carrot-Green Pesto
    31 of 38 Edamame & Veggie Rice Bowl
    32 of 38 Cauliflower Tortilla Beef Tacos
    33 of 38 Healthy Detox Salad
    34 of 38 Eggplant Lasagna Rolls
    35 of 38 Vegetable & Tofu Fried Rice
    36 of 38 Chipotle Chicken Burrito Bowl with Cauliflower Rice
    37 of 38 Sausage, Brussels Sprout & Potato Soup
    38 of 38 Salmon Sushi Buddha Bowl

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    Healthy 400-Calorie Dinners
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