12 500-Calorie Meals That'll Fill You Up the Healthy Way
Chicken and Sun-Dried Tomato Pasta
"Good old-fashioned Italian is so flavorful, but it's not always so great for your waistline," says Tyson Foods executive chef Mario Valdovino. "Luckily, between the high-protein chicken and the tomatoes which contain lycopene, you can feel good eating this dish." Read: It is possible for Italian meals to clock in under 500 calories.
Serves: 4
Ingredients:
8 ounces whole-wheat linguine pasta
1 tablespoon olive oil
12 ounces chicken breast, sliced
2 cloves garlic, minced
3 tablespoons low-sodium chicken broth
1/2 cup diced roasted red peppers
1/3 cup sun-dried tomatoes marinated in olive oil, drained
2 green onions, thinly sliced
3 tablespoons chopped fresh basil
1/4 teaspoon crushed red pepper flakes
2 tablespoons shredded Parmesan cheese
Directions:
Cook pasta according to package directions; drain. Heat olive oil in a large nonstick skillet over medium heat. Add chicken, garlic, and broth and cook about 10 minutes each side (or add prepackaged chicken strips and follow package directions). Meanwhile, place hot pasta, roasted peppers, sun-dried tomatoes, green onions, basil, and pepper flakes in a pot. Turn heat to low and toss to mix well. Add cheese and toss. Divide pasta among plates and top with chicken.
Nutrition score per serving: 390 calories, 9g fat (4g saturated), 48g carbs, 31g protein, 2g fiber
These 500-calorie meals (or less!) satisfy a carb craving with lean protein, veggies, and, often, cheese.
