That Can Help You Lose Weight, Healthy Dinner Recipes
Under 500 Calories
1. Crispy Potato Tacos
- Heat tortillas on a skillet for 10-15 seconds to make them pliable.
- Put a spoonful of mashed potatoes in the center of each tortilla and spread it along the tortilla. Roll the tortilla and put it on a long skewer. Repeat until you put three or four tacos on the skewer.
- Repeat with all the tortillas.
- In a frying pan over high heat put a tablespoon of oil and put three or four tacos, leave until golden brown, three to five minutes, turn and brown on the other side.
- Take out the tacos and put in a dish with a paper towel to absorb the excess oil.
- Repeat until all the tacos are done.
- To serve, put the crispy potato tacos on a plate and finish with the toppings. Enjoy immediately.
Per serving: 347 calories, 16 g fat (2 g sat), 6 g protein, 47 g carb, 51 mg sodium, 1 g sugars, 6 g fiber
- 12 corn tortillas
- 1 c. mashed potatoes
- 4 Tbsp of vegetable oil or
- avocado oil
- 4 long wooden skewers
- To serve:
- Thinly sliced romaine
- lettuce or green cabbage
- Radishes thinly sliced
- Salsa verde
2. Black Garlic, Sesame and Shitake Cod
- Preheat your oven to 450F.
- Rinse frozen fish, pat dry with a paper towel, and place on a non-stick pan.
- In a small bowl, place black garlic and warm in the microwave for 10 seconds.
- Mash the garlic clove and add olive oil and sesame seeds.
- Brush this mixture on frozen filets and sprinkle the mushrooms around the fish.
- Place in the oven for 12-15 minutes, depending on the thickness of the fish. If your filets are on the thick side, flip halfway through cooking.
- Serve alongside rice, your favorite salad, or whole grain.
Per serving: 241 calories, 15.8 g fat (2.1 g sat), 20.9 g protein, 6.1 g carb, 72 mg sodium, 1.3 g sugars, 1 g fiber
- 2 Alaskan Cod filets, frozen
- 1 clove black garlic
- 2 Tbsp olive oil
- 1 tsp sesame seeds
- 1/2 c. dried shiitake, rehydrated
3. Shrimp Lettuce Wraps
- Divide the lettuce into leaves and set aside.
- In a small bowl, whisk together the chicken broth, hoisin sauce, soy sauce, rice vinegar, sesame oil, chili garlic sauce, and cornstarch. Set aside.
- In a medium skillet, heat ½ Tbsp canola or avocado oil over medium-high heat until almost smoking.
- Add the shrimp and stir-fry until browned. About 2 minutes. Transfer the shrimp to a plate and discard any juices from the pan.
- In the same skillet, heat the other ½ tablespoon of oil over medium-high heat.
- Add the garlic, bell pepper, green onions, and carrots.
- Stir fry until tender-crisp, about 2 minutes.
- Return the shrimp to the pan and add the cashews and cilantro. Add the soy-sauce mixture and stir-fry until the shrimp is thoroughly cooked. About 3 minutes.
- Spoon the shrimp mixture evenly onto lettuce leaves.
Per serving: 269 calories, 14 g fat (2 g sat), 26 g protein, 17 g carb, 753 mg sodium, 7 g sugars, 3 g fiber
- 1 head butter lettuce or romaine lettuce hearts
- ¼ c. low-sodium chicken broth
- 1 Tbsp hoisin sauce
- ½ Tbsp low-sodium soy sauce
- 1 tsp rice vinegar
- ¼ tsp Asian sesame oil
- 1 1/2 tsp chili garlic sauce
- ½ tsp cornstarch
- 1 Tbsp canola or avocado oil divided
- 30 grams cashews little less than ¼ cup, coarsely chopped
- 6 oz shrimp deveined & cut into small cubes
- 1 large garlic clove minced
- 1/2 large red bell pepper seeded and diced
- 3 green onions the white and green parts, sliced
- ⅛ c. chopped cilantro
- 1 carrot shredded or cut into thin strips
4. Baked Salmon Cake Balls With Rosemary Aioli
- First, preheat the oven to 400 degrees Fahrenheit.
- Season salmon with sea salt + black pepper and roast on a baking sheet (lined with parchment paper) for about 20 minutes, or until cooked through.
- Once cooked, remove from the oven and set aside while it cools for 5 minutes before shredding or flaking into medium chunks.
- Meanwhile, add onions, bell peppers, jalapeños, spinach, old bay seasoning, breadcrumbs, parsley, mayo, dijon mustard, egg, sriracha and lemon juice to a large bowl. Then add shredded salmon and mix all ingredients together, using your hands.
- Scoop about 2 Tbsps of batter and form into a ball with your hands and line on a baking sheet (lined with parchment paper). Repeat until all batter is used.
- Bake salmon balls for 15-20 minutes, or until slightly crisp and golden brown.
- Combine vegan mayo, lemon juice, garlic cloves, sea salt, and rosemary in a medium bowl and whisk together thoroughly. Refrigerate for aioli until ready to use.
Per serving: 173 calories, 6.7 g fat (1.6 g sat), 20.5 g protein, 8.6 g carb, 6011 mg sodium, 3.3 g sugars, 1.2 g fiber
- 2 lbs wild salmon fillets
- 1 tsp sea salt
- 1 tsp black pepper
- 1/2 medium purple onion, chopped
- 1/2 c. organic spinach, chopped
- 1/2 red bell pepper, diced
- 1/2 yellow red pepper, diced
- 1 small jalapeño, diced
- 2/3 c. breadcrumbs
- 1-2 Tbsps Old Bay seasoning
- 1/2 c. fresh parsley, chopped
- 1/3 c. vegan Mayo
- 1/2 c. dijon mustard
- 1 large organic egg, room temp.
- 4 Tbsps lemon juice
- 1-2 Tbsps sriracha sauce
- 1/2 c. vegan mayo
- 4 tsp lemon juice
- 2 garlic cloves, crushed + minced
- 1/4 tsp sea salt
- 2 sprigs fresh rosemary, chopped
5. Crispy Baked Falafel
- Preheat the oven to 400F.
- Once the chickpeas are done soaking, drain them and rinse with fresh water.
- Add the soaked chickpeas, parsley, onion, garlic, spices, pepper and salt to a food processor. Pulse a few times, until you have a consistent, coarse texture.
- Create 10-12 small falafel balls with your hands.
- In a medium pan, heat the vegetable oil on the stovetop, and add the falafel balls. I recommend you do this in 2 batches.
- Cook the falafel balls in the oil for 2 minutes on each side, using a spatula to carefully flip over. Once done, add them to a parchment paper-lined baking dish.
- Once all the falafels are cooked on the pan and added to the baking dish, drizzle the remaining oil from the pan onto the falafels, and bake for 20 minutes or until browned and crisp. Flip halfway with a spatula.
- Enjoy with pita, greens, rice, or your favorite pairings.
Per serving: 128 calories, 6.7 g fat (1.2 g sat), 4.1 g protein, 13 g carb, 261 mg sodium, 2.4 g sugars, 3.7 g fiber
- 1 c. dried chickpeas, soaked in water overnight
- 1/2 c. fresh parsley
- 1/2 medium onion chopped
- 3 garlic cloves chopped
- 1 tsp cumin
- 1 tsp coriander
- 1/4 tsp black pepper
- 1 tsp salt
- 1/4 c. vegetable oil
6. Easy Vegetable Stirfry With Peanut Sauce
- Prepare the peanut sauce: In a small pot over medium-low, add in the sesame oil, garlic and ginger. Cook until fragrant, about 2 minutes. Add in the remaining ingredients for the peanut sauce and whisk together until uniform. Allow the mixture to come to a low simmer and then remove from heat and set aside.
- Prepare the noodles according to the package directions. Once the noodles are cooked, drain them, rinse under cold water, add them back into the cooking pot and toss them with about 1 teaspoon of sesame oil to prevent sticking.
- In the meantime, set a large wok over medium heat. Add in the cooking oil along with the garlic, green onions and ginger. Sauté, stirring often, for 3 minutes or until fragrant.
- Next add in the cabbage, mushrooms, carrots, bell pepper and broccoli. Cook for an additional 4 minutes.
- Once the vegetables have cooked, add in the spinach, peanut sauce and cooked noodles. Mix until everything is well combined and cook for 1-2 minutes more, or until everything is warmed through.
- Serve with a garnish of cilantro, green and toasted sesame seeds, plus an extra wedge of lime on the side. Enjoy!
Per serving: 388 calories, 19.7 g fat, 8.7 g protein, 47 g carb, 294.5 mg sodium, 11.6 g sugars
- 1 Tbsp sesame oil
- 1/2 tsp ground ginger (1 tbsp fresh)
- 1/4 tsp garlic powder (2 cloves)
- 1/2 c. smooth unsweetened peanut butter
- 3 Tbsp low sodium soy sauce
- 2 Tbsp freshly squeezed lime juice
- 2 Tbsp maple syrup
- 2 Tbsp fresh lime juice
- 1 Tbsp rice vinegar
- 1/4 cc-1/3 cc water as needed
- Optional: Sriracha, to taste
- 6 oz dried noodles of choice (see notes)
- 1 Tbsp cooking oil of choice
- 3 cloves garlic, finely minced
- 2 Tbsp green onions sliced
- 1 Tbsp freshly grated ginger
- 1/3 c. shredded red cabbage
- 4 oz crimini mushrooms, sliced
- 1 medium carrot, thinly sliced
- 1 medium red bell pepper, thinly sliced
- 1 c. broccoli
- 2 large handfuls fresh baby spinach
- Cilantro, finely chopped
- Green onions, sliced
- Toasted sesame seeds or crushed peanuts
- 1 large lime, sliced
7. Grilled Chicken and Vegetable Shish Kebabs
- Begin by starting your fire on the grill and allow the temperature to reach 350 degrees.
- Cut your chicken breast into cubes and place into a large bowl. Season chicken with oregano, black pepper and paprika then rub ingredients into the chicken.
- Add Better Than Bouillon roasted chicken base to the chicken. Mix together well then set to the side.
- Remove the stem and seeds from each of the bell peppers and cut into large pieces. Chop the zucchini into slices.
- Place each ingredient individually onto the skewers in desired order.
- Place each chicken and veggie skewer onto the grill. Grill for 4 minutes each side. Remove from heat.
- For the sauce, add all ingredients into a small cooking pan on medium/high heat until it begins to bubble then lower heat to simmer and cook for 8 minutes and remove from heat and allow to cool.
- Serve immediately.
Per serving: 408 calories, 6 g fat (0.4 g sat), 56.7 g protein, 34 g carb, 1278 mg sodium, 24.2 g sugars, 3.9 g fiber
- 2 Tbsp Better Than Bouillon roasted chicken base
- 2 lb boneless chicken breasts
- 8 oz cubed pineapples
- 1 red bell pepper
- 1 green bell pepper
- 1 orange bell pepper
- 1 whole zucchini
- 2 tsp oregano
- 2 tsp black pepper
- 2 tsp paprika
For the teriyaki pineapple sauce:
- 1/2 c. low-sodium soy sauce
- 2 tsp minced garlic
- 2 tsp Sesame Oil
- 2 Tbsp fresh pineapple juice
- 2 tsp cornstarch
- 1 tsp black pepper
- 1/4 tsp Himalayan salt
- 1/4 tsp garlic powder
- 2 Tbsp brown sugar