Recipe: A Well-Balanced Meal for Only 500 Calories

Balanced Meal  500 Calories

Almond-Crusted Chicken Fingers – 4 servings. Cook time 20 minutes


  1. Canola oil cooking spray
  2. ½ cup sliced almonds
  3. ¼ cup whole-wheat flour
  4. 1 ½ tsp. paprika
  5. ½ tsp. garlic powder
  6. ½ tsp. dry mustard
  7. ¼ tsp. salt
  8. 1/8 tsp. freshly ground pepper
  9. 1 ½ tsp. extra-virgin olive oil
  10. 4 egg whites
  11. 1 pound chicken tenders

Cooking Instructions:

  1. Preheat oven to 475 degrees. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish<
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20-25 minutes.


Rosemary-Roasted Sweet Potatoes – 12 servings. Cook time 30 minutes



  1. 3 sweet potatoes (2lbs.), peeled, cut lengthwise into ¼” inch spears
  2. 2 tbsp. macadamia nut (or canola) oil<
  3. 1 tbsp. chopped fresh rosemary
  4. ½ tsp. ground cumin
  5. 1 tsp. salt
  6. 1/8 tsp. cayenne

Cooking Instructions:

  1. Heat oven to 425 degrees. Place oven racks in upper third and lower third of oven. Lightly oil 2 rimmed baking sheets.
  2. Combine potato spears, oil, rosemary, cumin, salt, and cayenne in a large bowl; toss well to coat. Arrange potatoes in a single layer on baking sheets.
  3. Roast potatoes, rotating pans and tossing potatoes every 10 minutes until lightly golden and tender, about 30 minutes.

Per serving: NET CARBS 13g; CARBOHYDRATES 16g; FIBER 3g; PROTEIN 2g; FAT 2.5g; CALORIES 90Broccolini with Shallot-Lemon Butter – 6 servings. Cook time 10 minutes



  1. 3 bunches broccolini (1 ½ lbs.), trimmed.
  2. 4 tbsp. (1/2 stick) unsalted butter
  3. 1 small shallot, finely chopped (2 tbsp.)
  4. 1 tbsp. fresh lemon juice
  5. Salt and pepper

Cooking Instructions:

  1. Bring a large pot of salted water to a boil. Add broccolini; cook until bright green and crisp-tender, about 3 minutes. Drain, rinse under cold water, and drain again.
  2. Melt butter in a large skillet over medium-high heat. Add shallot; cook until shallot is lightly golden and butter begins to brown, 2 to 3 minutes. Add lemon juice, cook 10 seconds. Add broccolini; cook and toss until hot, 1 to 2 minutes. Season with sat and pepper to taste.

Per serving: NET CARBS 6g; CARBOHYDRATES 7.5g; FIBER 1.5g; PROTEIN 3.5g; FAT 7.5g; CALORIES 109

Chocolate Soufflé with Raspberry Sauce – 8 servings. Cook time 17 minutes


  1. 1 cup powdered sugar
  2. 1 ½ cup powdered unsweetened cocoa
  3. 2 tbsp. flour
  4. ½ cup 2% milk
  5. ½ cup cold water
  6. 4 egg whites, at room temperature
  7. 1/8 tsp. plus 1 tsp. sugar
  8. 3 egg yolks, at room temperature
  9. ½ tsp. almond extract
  10. Cooking spray
  11. Raspberry Sauce
  12. 1 pink fresh raspberries
  13. 2 tbsp. sugar
  14. ½ tsp. fresh lemon juice

Cooking Instructions:

  1. Preheat oven to 350 degrees. Sift the powdered sugar, cocoa, and flour into a double boiler (or use the bowl-and-saucepan method). Add the milk and cold water to the pan and whisk until creamy. Continue to gently whisk the mixture with out stopping for about 8 to 10 minutes or until it begins to thicken. Remove the pan from the heat and set aside.
  2. In a mixer, beat the egg whites and cream of tartar until peaks begin to form. Add the sugar slowly and continue to beat until stiff peaks form
  3. Blend the egg yolks and almond extract into the chocolate mixture.
  4. Fold in half the egg-white mixture, and then fold in the rest. Spoon the batter into eight 10-ounces ramekins (soufflé dishes) spritzed with cooking spray, leaving about a ½ inch space from the top. (You can refrigerate it for up to 24 hours before baking.)
  5. Place the ramekins on a baking sheet and bake for 17 minutes or until the soufflés are puffy but still jiggle a little in the center.
  6. Meanwhile, blend the raspberries in a food processor. Stir in the sugar and lemon juice. Spoon the raspberry sauce over each soufflé and serve.

(1 soufflé, 1 tsp sauce): CARBS 27g; FAT 3g; SATURATED FAT 1g; PROTEIN 5g; FIBER 4g; CALCIUM 41mg; IRON 1mg; SODIUM 43mg, CALROIES 196

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