A week’s worth of easy, healthy dinner recipes

This week’s recipes are all under 500 calories and have been adapted from various sources on the web. I’ve made adjustments to ingredients & cooking techniques to help make these dishes as affordable, easy, and tasty as possible. As usual,  you’ll find a shopping list that re-uses several ingredients so you can make smart use of your budget.

These recipes are all super easy and quick with minimal prep. They also include healthy staples like whole grains, leafy greens, lean protein, and fiber.

Since I love pizza and would literally eat it every day if there were no consequences (and am pretty sure that almost everyone else on the planet feels the same way), I’ve included two healthy flatbread-based pizza recipes.

Remember the Pizza Party game?

All of the dinner recipes here serve 1-2 people, so the shopping list has been scaled for this as well. Make sure to scale up if you need more. Happy cooking!

Shopping List

(makes enough for 2 people)

  • Baby spinach, 2 bags (12 oz total)
  • 1 head escarole
  • 1 head Boston lettuce
  • 1 yellow onion
  • Your favorite vegetable-based pizza toppings – suggestions include: chopped red or green peppers, sliced black olives (canned), chopped tomatoes, sliced mushrooms (canned)
  • 1 lb ground turkey
  • 1 store-cooked garlic or traditional flavor rotisserie chicken
  • Feta cheese with tomato and basil (or plain, reduced fat feta)
  • 1 16 oz jar hot chunky salsa
  • 12 oz low fat plain Greek yogurt
  • 1 8 oz bag shredded reduced fat sharp cheddar
  • 8 oz reduced fat shredded mozzarella
  • 2 packets taco seasoning of choice (homemade or store bought)
  • 1 small bag of uncooked lentils or 1 can black beans
  • 1 can cream of mushroom condensed soup
  • 1 can low sodium chicken broth
  • 1 can diced tomatoes in juice
  • 1 7.5 oz can garlic & basil pizza sauce (or buy plain pizza sauce and add your own garlic & basil in small increments while heating in a saucepan til the taste is right for you)
  • Whole wheat flatbread (1 package, usually 4 to a package – and not the crunchy, cracker-like New York flatbread but more like pita or naan bread)

Stuff you probably already have:

  • Jar of minced garlic (in water)
  • Extra virgin olive oil
  • Salt, pepper
  • 1  egg
  • 1/4 cup plain dried breadcrumbs
  • Parmesan cheese

Ground turkey and salsa lettuce wraps

  • 1 head Boston lettuce, leaves separated and laid flat
  • 1/2 lb ground turkey
  • 1 packet taco seasoning
  • 1 cup chunky hot salsa
  • 1/4 cup water
  • 6 oz plain lowfat Greek yogurt

1. Wash and separate leaves of Boston lettuce, dry, and lay flat. Try to keep the leaves as whole/intact as possible.

2. In a large skillet, cook ground turkey until no longer pink. Add taco seasoning, 1/2 cup of salsa, and water. Simmer for 10 minutes.

3. Serve by using lettuce leaves as tortillas and top with Greek yogurt & extra salsa if desired. Warning: it can get messy.

Florentine chicken & feta flatbread

[Adapted from Fitness]

  • 2 whole wheat flatbreads
  • 6 cups baby spinach
  • 2 teaspoons extra virgin olive oil
  • 1 clove minced garlic
  • About 1/3 of rotisserie chicken dark and white meat, chopped
  • 2 oz tomato & basil or reduced fat feta cheese

1. Preheat oven to 350 F. Meanwhile, in a large skillet, heat olive oil on medium. Add garlic and cook until fragrant, about 30 seconds. Stir in spinach and cook until wilted. Remove from heat.

2. When oven reaches temperature, bake flatbreads for 7 minutes. Remove from oven and top with chicken, spinach mixture, and feta cheese. Put back in oven and bake for 12 minutes.

Incredibly easy salsa chicken served with legumes

  • Remaining 2/3 of rotisserie chicken pieces
  • 1 cup chunky hot salsa
  • 1 packet taco seasoning
  • 1 can condensed cream of mushroom soup
  • 1/2 cup lowfat plain Greek yogurt
  • 1 cup (measured uncooked) lentils, cooked according to package directions, or 1 can black beans, heated through

1. In a large skillet, combine chicken, taco seasoning, soup, and salsa. Simmer on medium for 10 minutes or until heated through.

2. Remove from heat and stir in yogurt. Serve over lentils or beans.

Light Italian wedding soup

[Adapted from Everyday Food]

  • 1/2 lb ground turkey
  • 1 clove minced garlic
  • 1 egg white, lightly beaten
  • 1/4 cup plain dried breadcrumbs
  • 1/4 cup parmesan cheese
  • 1/2 tablespoon olive oil
  • 1/2 yellow onion, thinly sliced
  • 1 can low sodium chicken broth
  • 1 head escarole (about 1 lb), trimmed and coarsely chopped
  • salt & pepper

1. To make turkey meatballs: in a medium bowl, combine the ground turkey with garlic, egg white, breadcrumbs, parmesean, 1/2 teaspoon salt, and a pinch of pepper. Roll into tablespoon-sized balls.

2. In a large pot, heat olive oil over medium. Add onion and cook 3-4 minutes. Add broth and tomatoes and bring to a simmer. Add meatballs and cook until they float (about 5 minutes).

3. Add escarole and cook until wilted and until meatballs are cooked through. Season with salt and pepper and sprinkle with parmesan to serve.

Personal veggie flatbread pizzas

[Adapted from SparkRecipes]

  • 2 whole wheat flatbreads
  • 2 cloves minced garlic
  • 1 tsp olive oil
  • 1 7.5 oz can garlic & basil pizza sauce
  • 2 oz tomato & basil feta cheese or reduced fat feta cheese
  • 1/2 cup mozzarella cheese
  • 1/2 yellow onion, sliced or chopped
  • Your favorite vegetable-based pizza toppings – suggestions include: chopped red or green peppers, sliced black olives (canned), chopped tomatoes, sliced mushrooms (canned)

1. Preheat oven to 350 F. In a large skillet, heat olive oil on medium. Add all vegetable toppings EXCEPT spinach and tomatoes and saute for 3 minutes. Season with pepper.

2. Add spinach and tomatoes and saute until spinach wilts, 1-2 minutes. Remove from heat and drain off any excess liquids.

3. Lightly oil a pizza stone or cookie sheet. Lay flatbreads on sheet and top with pizza sauce, spreading with the back of a spoon to cover the bread evenly. Sprinkle with some of the mozzarella cheese. Top with vegetables. Sprinkle with feta and top with remaining mozzarella.

4. Bake in oven for 12-15 minutes or until cheese is melted and bread is crisp. Serve with a light salad.

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Categories: food shopping lists, low calorie dinner, low calorie dinner recipes, low calorie recipe, recipes

Author:literatrue

I'm a writer of web content and advertising copy in the interactive space. I'm kind of a geek, but I like other stuff, too. My passions and loves include cooking and food, travel, music, and reading; my husband & favorite architect Jonathan; my wonderful family and friends; and my loyal, quirky dog.

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