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500-Calorie Poultry Menus

Lean chicken is always a favorite, especially if you're watching your weight.

From the WebMD Archives

Lean boneless, skinless chicken breast has always ranked as a favorite, especially for anyone watching their weight. With only 140 calories and 3 grams of fat per 3-ounce serving, it's a real diet bargain. Rich, dark meat is slightly higher in calories and fat (174 calories and 8 grams of fat) but it's intense flavor and moistness make us OK with the tradeoff. Browse through these recipes to choose your main course, then pick from the suggested side dishes, desserts or drinks to round out your 500-calorie meal.

Seared Chicken with Apricot Sauce

seared chicken with apricot sauce Fresh apricots, white wine, apricot preserves and tarragon combine in a quick sauce that's delicious on chicken. Try different combinations of wine (or even fruit juice with a touch of vinegar) and other fruits and preserves.

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  • Steamed broccoli with a squeeze of lemon (1/2 cup) (22 calories)
  • Steamed spinach with a squeeze of lemon (1/2 cup) (21 calories)

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Cornmeal-Crusted Chicken with Pepian Sauce

cornmeal crusted chicken with pepian sauce Tomatillos and pepitas (hulled pumpkin seeds) form the basis for this rich-tasting pepian sauce.

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  • Black beans (1/2 cup) (114 calories)
  • Brown rice with a pinch of chili powder (1/2 cup) (109 calories)

Continued

Chicken, Charred Tomato & Broccoli Salad

chicken charred tomato and broccoli salad This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan -- maximizing all the flavor from the tomatoes.

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  • Wild rice tossed with chopped fresh chives and a squeeze of lime (1/2 cup) (83 calories)
  • Warm whole-wheat pita bread (74 calories)

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Curried Chicken Salad

curried chicken salad Chilling the poached chicken breasts in the cooking liquid makes the meat so moist and flavorful, you don't need much creamy dressing to make it succulent.

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Turkey & Tomato Panini

turkey and tomato panini Turn a plain sandwich dinner into something special by preparing it panini-style (which doesn't, by the way, require a fancy panini maker). They're best served hot out of the pan. If you do have a panini maker, prepare the sandwiches and toast them in a preheated panini maker instead of in the skillet.

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  • Tangerine (1 medium) (47 calories)
  • Cubed watermelon (1 cup) (46 calories)

Indian-Spiced Chicken Pitas

indian spiced chicken pitas Tuck grilled spice-rubbed chicken breasts into whole-wheat pitas with fresh vegetables and a tangy yogurt sauce for an easy supper. Garam masala is a blend of spices used in Indian cooking. Look for it in the spice section of most supermarkets.

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Mozzarella-Stuffed Turkey Burgers

mozzarella stuffed turkey burgers Craving a sausage pizza but not the calories? Try these tasty turkey burgers, served on a piece of toasted focaccia and dressed with marinara sauce. Shredded mozzarella combined with fresh basil melts beautifully inside these gems.

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  • Mixed greens (1 1/2 cups) with 2 tablespoons Buttermilk Dressing (34 calories)
  • Steamed broccoli tossed with lemon pepper (1 cup) (44 calories)

Chicken Curry with Rice

chicken curry with rice Fresh ginger and pungent curry powder add big flavor to this one-pot meal, making it extra satisfying to the palate.

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Chicken Tetrazzini

chicken tetrazzini This classic dish will please kids and adults. It's also great with leftover turkey.

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Pan-Roasted Chicken & Gravy

pan roasted chicken and gravy Most roast chickens are seasoned on top of the skin -- making it heartbreaking to remove the skin before eating to save calories. Spreading a flavorful paste under the skin ensures richly flavored meat, so you won't miss the skin.

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Braised Paprika Chicken

braised paprika chicken Sweet Hungarian paprika gives this creamy braised chicken the best flavor. You may vary the recipe by using well-trimmed, cubed veal shoulder instead of chicken and mushrooms instead of peppers.

Served with one of these:

  • Brown rice (1/2 cup) (109 calories)
  • Whole-wheat egg noodles (1/2 cup) (90 calories)

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Hawaiian Ginger-Chicken Stew

hawaiian ginger chicken stew This chicken stew has a bold ginger-flavored broth and provides a whole serving of dark leafy greens in each bowl.

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  • Quinoa (1/2 cup) (111 calories)
  • Brown rice (1/2 cup) (109 calories)

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Lemon Chicken Stir-Fry

lemon chicken stir fry Spiked with lots of lemon, this delectable chicken stir-fry has a colorful mix of fiber-packed snow peas, carrots and scallions. But feel free to substitute other thinly sliced vegetables, such as bell peppers or zucchini.

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  • Brown rice (3/4 cup) (164 calories)
  • Whole-wheat spaghetti (3/4 cup) (131 calories)

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Japanese Chicken-Scallion Rice Bowl

japanese chicken scallion rice bowl Here's the quintessence of Japanese home cooking: an aromatic, protein-rich broth served over rice. While it's traditional to use white rice, upgrading to brown gives the dish an extra punch of slow-digesting, satisfying fiber. Mirin is a low-alcohol rice wine essential to Japanese cooking. Look for it in the Asian section of the supermarket.

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  • Pineapple chunks (1/2 cup) (41 calories)
  • Sliced strawberries (1/2 cup) (27 calories)

Continued

Indian Wok-Seared Chicken & Vegetables

wok seared chicken and vegetables kadhai murghi Between the sizzles, aromas and flavors, there's a lot to satisfy the palate in this delightful stir-fry. The cooking happens quickly, so it's a good idea to measure out and prepare all the ingredients before you fire up the wok.

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Five-Spice Turkey & Lettuce Wraps

five spice turkey and lettuce wraps Based on a popular Chinese dish, these fun wraps make appealing appetizers for entertaining too. They're also a terrific lunch: just pack the lettuce leaves and filling separately.

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WebMD Menu from EatingWell
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