Tuesday, May 8, 2012

500 Calorie Dinner

Since using My Fitness Pal, I'm more aware of the contents of each of my meals - if I have a heavy lunch, I should have a lighter dinner if I don't have time to exercise. Similarly, a lighter lunch leaves room for a heavier dinner. All in all, the key is portion control, which can be difficult when there is a plate of your favorite food in front of you! One of my favorite comfort food dinners is chicken parmesan and it is so simple to make.


  • boneless skinless chicken breast (thin sliced or strips)
  • olive oil/cooking spray
  • bread crumbs or cracker meal
  • grated parmesan-romano cheese
  • pasta or pizza sauce
  • shredded mozzarella or Italian cheese blend

I began with thin sliced boneless skinless chicken breast browned in a cast iron skilled sprayed with olive oil (I love my oil mister!). Once each side was browned, I removed the chicken and dipped it in a beaten egg, then a mixture of bread crumbs (I've also used cracker meal in the past, or a mixture) and grated parmesan-romano cheese. I then placed the breaded chicken breast pieces in a glass baking dish, topped each with a table spoon of Trader Joe's fat free pizza sauce, and then a tablespoon of shredded Italian four cheese blend on each chicken breast slice.

My sides were a piece of Texas toast (since I don't eat bread very often and usually cook for one, it's nice to keep a box of Texas toast in the freezer because I don't always have fresh deli bread otherwise) and brussel sprouts sprayed with olive oil and sprinkled with garlic powder. I slid a cookie sheet with the Texas toast and brussel sprouts into the oven alongside the dish with the chicken, and baked it all at 425 for about 15-20 minutes.

The end result is a full meal that is just over 500 calories: I used about 6 ounces of chicken, sliced 5 brussel sprouts in half, and cooked one piece of Texas toast. Eliminating the Texas toast would cut out 120 calories. Overall, not a bad meal, and it would be especially good after a tough workout at the gym!

1 comment:

Christina said...

I've been trying to aim for 500 calorie meals, too!