Useful lunches to 500 calories

Useful lunches to 500 calories

The low calorie meal is not required to be tasteless or nonnutritive. But for the intrepid gourmet invented many different wonderful dishes, while Weight Watchers has to have a pretty boring food.

Pere you 11 recipes that will delight your taste buds and waist.

Chicken Chili

Useful lunches to 500 calories

You will need:

For chili: Cauliflower - half head, onion - 1 piece red bell pepper - 1 pc, chili poblano - 1 piece, Garlic - 2 cloves, tomato paste - 1 tablespoon chicken broth - 0, 5 cups,... chili powder - 2 tablespoons, sea salt - 1 teaspoon pepper - 0, 5 teaspoon chicken thigh - 6 pc.

Decoration: avocado - 1 pc, lime - 1 pc, cilantro...

Vegetables cut into cubes for chili, meat - large chunks, garlic grind. Add up all in a pan, pour broth and simmer over low heat until tender. The plate with the supply squeeze of lime juice. Serve decorated with diced avocado and chopped cilantro.

432 kcal

Potato Burger

Useful lunches to 500 calories

You will need:

For burgers: sweet potatoes - 1 units, dry millet - polstakana, Hercules - polstakana, coriander - 2 tablespoons, garlic powder - 0, 5 teaspoon cumin - 1 teaspoon salt, pepper, black beans - 400 g. corn - 1 cup, olive oil - 2 tablespoons, hamburger buns - 8 pcs.

For the cream sauce: avocado - 1 pc, low-fat yogurt - 50 g, lime juice - 1 teaspoon of salt, tomato - 1 piece..

Bake sweet potatoes in the oven, cook millet. Mix potatoes, oats, black beans, cilantro, garlic powder, cumin, salt, pepper and 1 spoonful of olive oil in a food processor until a homogeneous mass. Make from this mass flat patties and fried in olive oil on both sides. For the sauce, mash the avocado with a fork, add the yogurt, lime juice and salt, mix with tomato, diced.

Serve the burger in a bun, sauce watering.

367 kcal

Boats zucchini

Useful lunches to 500 calories

You will need:

Sauce: olive oil, garlic - 2 cloves, chili sauce chipotle - 1-2 tablespoons, tomato sauce - 1-1, 5 glass, ground cumin - 0, 5 teaspoon, chicken broth - 2/3 cup salt, pepper.

For boats zucchini:. Zucchini - 4 pcs Oil - 1 tsp, chives - 0, 5 cups, garlic - 3 cloves, green peppers - 0, 5 cups, coriander, chicken breast - 200 g, thyme, oregano, chili -perets, chicken broth - 3 tablespoons tomato paste - 1 tablespoon salt, pepper.

To decorate: grated cheese, green onions and cilantro.

To prepare the sauce, it is necessary to mix in a pan oil, minced garlic, chipotle chili sauce, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. All this bring to a boil, then simmer for 5-10 minutes.

Zucchini cut in half, cut cores of leaving the wall about half a centimeter thick. Halves boil for one minute.

The pan fry onions, garlic, peppers, zucchini add cut and diced pulp, cilantro, salt, pepper and cook for about 4 minutes. Then add thyme, oregano, red pepper, the water, tomato paste, cooking for a few minutes. Then add the chopped chicken and cook for another 3 minutes. Obtained stuffing to stuff the zucchini boats, put them in a baking dish, sprinkle abundantly every boat sauce and sprinkle with grated cheese.

Bake in oven for 35 minutes.

464 kcal

Lentil pasta with pesto of arugula

Useful lunches to 500 calories

You will need:

Garlic - 3 cloves, arugula - 2 cups juice and lemon zest 1, pine nuts - 0, 5 cups, olive oil - 1/4 cup grated Parmesan - 0, 5 cups, salt, pepper, lentil pasta. For the pesto in a blender grind the garlic, arugula, lemon zest and lemon juice, nuts, butter, Parmesan, salt and pepper. The boiled pasta stir the sauce, sprinkle a handful of grated Parmesan cheese.

397 kcal

Asparagus with eggs

Useful lunches to 500 calories

You will need:

Olive oil - 1 tablespoon shallots - 1 pc, green asparagus - 8 pcs., Salt, pepper, arugula -. 2 cups, tomato - 1 piece, feta cheese, lemon juice, parsley, 2 eggs..

With the help of potato peelers cut asparagus ribbons. Sauté over medium heat thinly sliced ​​shallots. There also add ribbons of asparagus, salt and pepper and cook for a few minutes while stirring. Asparagus should remain crispy.

Put the asparagus in a bowl, add the arugula, diced tomato, feta cheese, lemon juice, parsley and stir. Serve with scrambled eggs.

395 kcal

steak with fried eggs

Useful lunches to 500 calories

You will need:

EP-fillet beef - 2 pieces, sea salt, ground black pepper, butter -. 2 tablespoons shallots - 1 pieces, eggs -. 2 units.

Fillet salt and pepper and left for an hour at room temperature. Good heat a cast-iron skillet and melt butter in it. Fry fillets for 4-5 minutes on each side, to delay for 5 minutes, so they came.

The remaining oil fry shallots. Steaks served with poached eggs and fried onions.

404 kcal

Shrimp with arugula

Useful lunches to 500 calories

You will need:

Rukkola - 8 handful of boiled shrimps - 500 g, avocado - 1 units, olive oil -. 4 tablespoons of lemon - 2 pieces, sea salt, pepper..

Arugula, boiled shrimp and diced avocado folded into a bowl, add half the olive oil, juice of 1 lemon, salt and pepper. Stir gently to taste add oil and salt. Serve with lemon wedges. 328 kcal


Useful lunches to 500 calories

You will need:

Olive oil - 2 tablespoons chicken flesh bedryshek - 200-300 g, round grain rice - 2 cups, tomatoes - 300 g chicken broth - 1 cup white wine - 1 cup, pork sausage chorizo ​​- 100 g, onions - 1 piece ., garlic - 4 cloves, saffron, peas - 3 glasses, parsley, lemon.

Fry in a pan the chicken with paprika, salt and pepper, add the rice and fry for three minutes, stirring occasionally. Add remaining ingredients, reduce heat and cook until the rice is tender. At the end, add green peas. Serve with parsley and lemon wedges.

467 kcal

Lentil soup

Useful lunches to 500 calories

You will need:

Olive oil - 2 tablespoons, onions - 1 units, pumpkin Squash - 1 pc., Red lentil -. 0, 5 cups, sage - 2 teaspoons, vegetable broth - 7 cups, salt, pepper.

Fry the diced onion, add the pumpkin and sage and cook for a few minutes, stirring occasionally. Add the lentils, broth, salt and pepper and cook over low heat for about 30 minutes. Beat the soup in a blender puree. Served with pine nuts and chopped sage.

416 kcal

Rolls avocado

Useful lunches to 500 calories

You will need:

Avocado - 1 piece, bell pepper -. Half, carrots - 1 pc, zucchini -. Quartered, wheat germ. For the sauce: yeast - 2-4 tablespoons Dijon mustard - 1 tablespoon tamari sauce - 1-2 teaspoons lemon juice - 1 tablespoon parsley, salt, pepper.

To prepare the sauce, you need to mix the ingredients in a bowl until you have a creamy paste.

To roll up rolls, should be placed on a sheet of nori seaweed puree of mashed avocado, add the sauce, thinly sliced ​​peppers, carrots, squash, and wheat germ roll and twist, like normal classic rolls with rice. Cut it into portions pieces. Serve with soy sauce. 512 kcal

Spaghetti with pumpkin squash and spinach

Useful lunches to 500 calories

You will need:

Olive oil - 2 teaspoons, shallots - 1 units, garlic -. 3 cloves, spinach - 150 g parmesan - 2 tablespoons spaghetti, egg - 1 pieces, salt, pepper, parsley, chives..

Spaghetti:. Pumpkin squash - 1 piece, olive oil - 1 tablespoon garlic powder - 2 teaspoons of salt and pepper.

Pumpkin squash varieties cut in half, remove the seeds and bake the halves cut side on a baking sheet in the oven at 370 degrees. Then, when the pumpkin is cool, it is necessary to plug pulling the thread from the pulp. The flesh of pumpkin squash very fibrous, so it can easily be obtained from something like spaghetti. Fill the pumpkin with olive oil, garlic powder, salt and pepper.

Next, fry the chopped onion rings shallots in olive oil, add chopped garlic and saute until the garlic flavor will be revealed. Add spinach and cook, stirring often, until the spinach is tender and does not evaporate. Add parmesan and spaghetti and lightly fry.

Serve with fried egg, sprinkle with herbs.

403 kcal