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  6. 36 Sunday Dinners with 500 Calories or Less

36 Sunday Dinners with 500 Calories or Less

June 28, 2020
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For this week's Sunday dinner, try one of these low-calorie recipes. Each of these meals is full of bold flavor while having only 500 calories or less per serving. Whether you go vegetarian or opt for a protein like chicken or shrimp, you'll feel satisfied with any of these dishes. Recipes like Easy Chicken Enchilada Casserole and Tempeh & Mushroom Tacos are flavorful, healthy and a delicious way to end your weekend.

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Sweet & Sour Chicken with Broccoli

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This easy chicken and broccoli recipe makes a delicious, healthier alternative to Chinese takeout--and it takes just 20 minutes to make, so it's ideal for an easy weeknight dinner. When toasted, ramen noodles make a tasty, crunchy topping for a stir-fry or salad. Source: EatingWell Magazine, June 2019

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One-Pot Greek Pasta

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A little bit of Sunday meal prep goes a long way in this one-dish Mediterranean pasta recipe. The pasta is cooked ahead of time and stored in the fridge to use for meals all week, but any leftover cooked pasta you have on hand will do. Chicken sausage with feta is especially good in this recipe. Source: EatingWell.com, February 2018

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Cauliflower Tikka Masala with Chickpeas

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In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower's nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that's ready in just 20 minutes. Source: EatingWell Magazine, September 2019

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Easy Salmon Cakes

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If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance. Source: EatingWell Magazine, Winter 2004

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Sweet Potato-Black Bean Burgers

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These vegan sweet potato-black bean burgers spiced with curry powder are easy to make. Blending the mixture with your hands gives you a soft, uniform texture then the outside gets crispy by cooking in a cast-iron pan. To make this recipe gluten-free too, use gluten-free oats and serve the patty in a lettuce wrap, omitting the bun. Source: EatingWell.com, February 2020

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Grilled Peach & Brie Smothered Chicken

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This super-fast and healthy smothered chicken tastes best on the deck with a chilled glass of gewürztraminer. The fruity white pairs nicely with the peaches here. Source: EatingWell Magazine, July / August 2020

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Instant-Pot Sausage & Peppers

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Yellow and green peppers, tomatoes and sweet onion come together in the Instant Pot and make this classic sandwich pop with flavor. Cooking sausage and peppers in your Instant Pot makes this even easier for a busy weeknight. While green peppers are classic, any color bell peppers will work well. Source: EatingWell.com, June 2020

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Tempeh & Mushroom Tacos

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Tempeh is a vegetarian protein that crumbles easily; here it stands in for ground meat in this tempeh taco recipe. Source: Diabetic Living Magazine, Summer 2020

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Easy Chicken Enchilada Casserole

Easy Chicken Enchilada Casserole
Credit: Katie Webster
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Casseroles make perfect meal-prep dinners--this enchilada version is so easy to prep ahead. The whole casserole can be built and left to hang out in the refrigerator for up to three days. Then all you have to do is bake it off on a busy night and you have a healthy dinner on the table in a jiff. The quick homemade enchilada sauce in this recipe is great when you don't have any of the canned sauce on hand--just season crushed tomatoes with spices and salt for an instant enchilada sauce. Source: EatingWell.com, February 2018

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Salmon with Chopped Tomatillo Salad

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We made this chopped salad with pico de gallo in mind. Tangy tomatillos add fresh crunch to the classic mixture of tomatoes, cilantro and onion to brighten up this broiled salmon recipe. Source: EatingWell Magazine, July / August 2020

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Easy Shrimp Tacos

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These easy shrimp tacos are inspired by the seafood tacos in Baja California. Source: Diabetic Living Magazine, Summer 2020

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Grilled Flank Steak with Tomato Salad

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Cutting the steak immediately after cooking breaks all the rules on meat cookery, but in this recipe we do it intentionally in order to capture the juices and incorporate them into the dressing. Serve this grilled flank steak recipe with crusty bread to soak up the deliciousness. Source: EatingWell Magazine, June 2020

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Mediterranean Portobello Mushroom Pizzas with Arugula Salad

Mediterranean Portobello Mushroom Pizzas with Arugula Salad
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Roasted portobello mushrooms stand in for pizza crust in these comforting individual "pizzas." An easy arugula side salad makes a vibrant accompaniment. Source: Diabetic Living Magazine, Spring 2020

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Zucchini Noodle Primavera

Zucchini Noodle Primavera
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This primavera recipe cuts carbs by swapping out the pasta for zucchini "noodles." This quick vegetarian dinner is chock-full of colorful vegetables smothered in a light, creamy sauce. We like using prepackaged spiralized zucchini noodles to keep this recipe ultra-fast, but if you have a spiralizer and zucchini on hand, you can easily make your own. Source: EatingWell.com, January 2020

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Shepherd's Pie with Cauliflower Topping

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In this easy shepherd's pie recipe, we keep the carbs in check by using creamy mashed cauliflower in place of mashed potatoes. The ground beef filling is cooked in the same skillet used for baking the pie, making assembly (and cleanup) a breeze. Source: EatingWell.com, January 2020

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One-Pot Coconut Milk Curry with Chickpeas

One-Pot Coconut Milk Curry with Chickpeas
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The assortment of vegetables in this vegan one-pot dish add varying textures and flavors to make each forkful exciting. The sweet potato balances the savory spices nicely. Serve this bright and flavorful curry with rice or rice noodles. Source: EatingWell.com, April 2020

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Sweet & Sour Pork with a Sesame Crust

Sweet & Sour Pork with a Sesame Crust
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You'll recognize the classic Chinese flavor pairing of sesame, soy and white pepper on these sweet and sour pork chops. White pepper is more mild and earthy than black pepper, but either will work here. Source: EatingWell Magazine, January/February 2020

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Sloppy Joe Casserole

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Like sloppy Joes? Then you'll love this sloppy Joe casserole recipe. This kid-friendly dinner has the classic sloppy Joe flavors kids love, while parents will like all the veggies that are packed in to make it a healthy meal. Source: EatingWell.com, December 2019

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Coconut-Curry Chicken Cutlets

Coconut-Curry Chicken Cutlets
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This easy chicken cutlet recipe will help you get a healthy meal on the table in just 20 minutes. Coconut milk's creamy consistency is perfect for making quick pan sauces--no need to add a thickener. Source: EatingWell Magazine, May 2020

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Rosemary Roasted Salmon with Asparagus & Potatoes

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Yukon Golds are great here because they get crispy on the outside but completely creamy on the inside. A brush stroke or two of balsamic glaze provides a rich color and a sweet finish to the roasted salmon. Source: EatingWell Magazine, June 2020

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PLT Pizza

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With pancetta, lettuce and tomato, this pie combines salad and pizza all in one, a pizz-alad if you will! It's a delicious mess--serve it with knives, forks and plenty of napkins. Source: EatingWell Magazine, June 2020

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Philly Cheesesteak-Stuffed Portobello Mushrooms

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We've taken the key ingredients of a Philly cheesesteak--onions, peppers, thinly sliced beef and provolone cheese--and piled them into portobello mushroom caps to make a meaty and satisfying low-carb main dish. Source: EatingWell.com, February 2020

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Cilantro-Lime Chicken Tacos

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A quick lime marinade does double duty as a sauce in these tangy chicken tacos. Source: Diabetic Living Magazine, Summer 2020

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Lentil Bowls with Fried Eggs & Greens

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Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked. Source: Diabetic Living Magazine, Summer 2020

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Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema

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These healthy Southwestern cauliflower rice bowls, topped with black beans, corn and smoky chipotle shrimp, get a cool-down from homemade avocado crema and take just 30 minutes to make. Source: EatingWell.com, April 2020

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Crispy Walleye with Pickled Fennel & Dill Tartar Sauce

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One of chef Kippy Kuboy's most popular dishes at the Poplar Haus in Grand Marais, Minnesota, is his walleye po'boy. Here we serve the walleye recipe deconstructed, but go ahead and pile everything on a soft roll if you like. Source: EatingWell Magazine, June 2020

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Chicken & Zucchini Casserole

Chicken & Zucchini Casserole
Credit: Photographer /Antonis Achilleos, Prop Stylist / Kay Clarke, Food Stylist / Emily Nabors Hall
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This baked chicken and zucchini casserole is creamy, hearty and low-carb! The whole family will love this easy casserole, plus it's a great way to get the kids to eat their veggies (concealed in a delicious cheese sauce!). Source: EatingWell.com, May 2020

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Scallops & Cherry Tomatoes with Caper-Butter Sauce

Scallops & Cherry Tomatoes with Caper-Butter Sauce
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These pan-seared scallops come together in just 20 minutes for a delicious, easy dinner. You'll want some whole-wheat angel hair pasta or polenta to sop up all the rich, briny sauce. Source: EatingWell Magazine, May 2020

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Roasted Red Pepper, Spinach & Feta Penne Pasta

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In this quick 20-minute dinner recipe, tender penne pasta is combined with garlic, roasted red peppers and spinach and topped with crumbled feta cheese for a fast and easy Mediterranean-inspired meal. This recipe was graciously shared by EatingWell reader Dottie Carpenter, who states, "Recipes are no good if they're not shared!" Source: EatingWell.com, March 2020

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Quick Beef Pho

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Traditional Vietnamese beef pho involves simmering whole herbs and aromatics for hours to achieve a rich, clear broth with a deep flavor; this shortcut version simmers ground spices for just 15 minutes, yet still achieves a savory, rich broth. Source: Diabetic Living Magazine, Spring 2020

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Sheet-Pan Harissa Chicken & Vegetables

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This one-pan dinner gets a hit of flavorful heat from harissa, the popular North African chile-and-garlic paste. We use harissa paste from a tube for this recipe. It's got a concentrated chile flavor that makes an excellent spice rub for chicken and adds a subtle punch of heat to a refreshing herbed yogurt sauce. Source: EatingWell.com, March 2020

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Grilled Pork Chops with Chile & Pineapple

Grilled Pork Chops with Chile & Pineapple
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Never grilled pineapple? Get ready to be wowed. It caramelizes beautifully for a deeper flavor. Plus it's a totally tasty match with a grilled pork chop, cilantro and a little heat from serranos. Source: EatingWell Magazine, April 2020

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Herby Mediterranean Fish with Wilted Greens & Mushrooms

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This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes. Source: Diabetic Living Magazine, Spring 2020

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Sheet-Pan Shrimp Fried Rice

Sheet-Pan Shrimp Fried Rice
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Classic shrimp fried rice gets amped-up flavor with sambal heat. The textures are pretty spot on with hits of crispy and tender rice and are the same as you'd get if you prepared it in a wok or skillet. This sheet-pan shrimp fried rice recipe is a great way to use leftover rice, but you could also use pre-cooked microwave rice so that it can be coming to room temperature while you chop the veggies. Source: 400 Calorie Recipes

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Turkey Meatballs with Green Beans & Cherry Tomatoes

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The flavor of the turkey meatballs is enhanced by the Asiago and prosciutto. We love keeping this turkey meatball recipe on hand for meal prep, since meatballs can be used in sandwiches, salads, pasta and more. Source: 400 Calorie Recipes

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Creamy Mushroom & Tomato Farro Risotto

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Instead of arborio rice, this creamy grain dish features the bold nuttiness of farro, which pairs nicely with the black pepper and Parmesan. The cherry tomatoes add a nice touch of juicy sweetness, and the cremini mushrooms give a "meaty" feel to this vegetarian main dish. Source: 400 Calorie Recipes

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    1 of 36 Sweet & Sour Chicken with Broccoli
    2 of 36 One-Pot Greek Pasta
    3 of 36 Cauliflower Tikka Masala with Chickpeas
    4 of 36 Easy Salmon Cakes
    5 of 36 Sweet Potato-Black Bean Burgers
    6 of 36 Grilled Peach & Brie Smothered Chicken
    7 of 36 Instant-Pot Sausage & Peppers
    8 of 36 Tempeh & Mushroom Tacos
    9 of 36 Easy Chicken Enchilada Casserole
    10 of 36 Salmon with Chopped Tomatillo Salad
    11 of 36 Easy Shrimp Tacos
    12 of 36 Grilled Flank Steak with Tomato Salad
    13 of 36 Mediterranean Portobello Mushroom Pizzas with Arugula Salad
    14 of 36 Zucchini Noodle Primavera
    15 of 36 Shepherd's Pie with Cauliflower Topping
    16 of 36 One-Pot Coconut Milk Curry with Chickpeas
    17 of 36 Sweet & Sour Pork with a Sesame Crust
    18 of 36 Sloppy Joe Casserole
    19 of 36 Coconut-Curry Chicken Cutlets
    20 of 36 Rosemary Roasted Salmon with Asparagus & Potatoes
    21 of 36 PLT Pizza
    22 of 36 Philly Cheesesteak-Stuffed Portobello Mushrooms
    23 of 36 Cilantro-Lime Chicken Tacos
    24 of 36 Lentil Bowls with Fried Eggs & Greens
    25 of 36 Southwestern Cauliflower Rice Bowls with Shrimp & Avocado Crema
    26 of 36 Crispy Walleye with Pickled Fennel & Dill Tartar Sauce
    27 of 36 Chicken & Zucchini Casserole
    28 of 36 Scallops & Cherry Tomatoes with Caper-Butter Sauce
    29 of 36 Roasted Red Pepper, Spinach & Feta Penne Pasta
    30 of 36 Quick Beef Pho
    31 of 36 Sheet-Pan Harissa Chicken & Vegetables
    32 of 36 Grilled Pork Chops with Chile & Pineapple
    33 of 36 Herby Mediterranean Fish with Wilted Greens & Mushrooms
    34 of 36 Sheet-Pan Shrimp Fried Rice
    35 of 36 Turkey Meatballs with Green Beans & Cherry Tomatoes
    36 of 36 Creamy Mushroom & Tomato Farro Risotto

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    36 Sunday Dinners with 500 Calories or Less
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