11 healthy, and most importantly, DELICIOUS meals up to 500 calories

A low-calorie meal does not have to be tasteless or non-nutritious. But for fearless gourmets, many different wonderful dishes are invented, while those who follow the figure have to eat rather boring food.

We've found 11 recipes that will delight your waistline and taste buds.

432 kcal

You will need:For chili: cauliflower-half a head, onion - 1 pc., red bell pepper-1 pc., chili poblano - 1 pc., garlic-2 cloves, tomato paste-1 tablespoon, chicken broth-0.5 cups, chili powder-2 tablespoons, sea salt-1 teaspoon, pepper-0.5 teaspoons, chicken thighs-6 pcs.Decoration: avocado-1 pc., lime-1 pc., coriander.

Cut the chili vegetables into cubes, cut the meat into large chunks, and grind the garlic. Put everything in a saucepan, pour in the broth and cook over low heat until tender. Squeeze lime juice into a serving bowl. Serve garnished with diced avocado and chopped coriander.

367 kcal

You will need:For burgers: sweet potatoes-1 pc., dry millet-half a cup, hercules-half a cup, coriander-2 tablespoons, garlic powder-0.5 teaspoons, 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, salt, tomato-1 pc.

Bake sweet potatoes in the oven, cook millet. Combine potatoes, oats, black beans, coriander, garlic powder, cumin, salt, pepper and 1 tablespoon of olive oil in a food processor until smooth. Make flat cutlets from this mass and fry in olive oil on both sides. For the sauce, mash the avocado with a fork, add the yogurt, lime juice and salt, and mix with the diced tomato. Serve the burger in a bun, drizzling with sauce.

464 kcal

You will need:For the sauce: olive oil, garlic-2 cloves, chipotle chili sauce-1-2 tablespoons, tomato sauce-1-1. 5 cups, ground cumin-0.5 teaspoons, chicken broth-2/3 cup, salt, pepper.For zucchini boats: zucchini-4 pcs., oil-1 teaspoon, green onion-0.5 cups, garlic-3 cloves, green pepper-0.5 cups, coriander, chicken breasts-200 g, cumin, oregano, chili pepper, chicken broth-3 tablespoons, tomato paste-1 tablespoon, salt, pepper.For decoration: grated cheese, green onions and coriander.

To make the sauce, mix the butter, crushed garlic, chipotle chili sauce, chili powder, cumin, chicken broth, tomato sauce, salt and pepper in a saucepan. Bring all this to a boil, then cook over low heat for 5-10 minutes. Cut the zucchini in half, cut out the core, leaving a wall about half a centimeter thick. Boil the halves for a minute. In a frying pan, fry the onion, garlic and pepper, add the cut-out zucchini and diced pulp, coriander, salt, pepper and cook for about 4 minutes. Then add cumin, oregano, ground red pepper, water, tomato paste, and cook for a few more minutes. Then add the finely chopped chicken and cook for another 3 minutes. Fill the zucchini boats with the resulting filling, put them in a baking dish, pour the sauce liberally over each boat and sprinkle grated cheese on top. Bake in the oven for 35 minutes.

397 kcal

You will need: garlic-3 cloves, arugula-2 cups, juice and zest of 1 lemon, pine nuts-0.5 cups, olive oil-1/4 cup, grated parmesan-0.5 cups, salt, pepper, lentil pasta.

For the pesto sauce, combine the garlic, arugula, lemon zest and lemon juice, nuts, butter, parmesan, salt and pepper in a blender. In the boiled pasta, mix the resulting sauce, sprinkle a handful of grated parmesan on top.

395 kcal

You will need: olive oil-1 tablespoon, shallots-1 pc., green asparagus-8 pcs., salt, pepper, arugula-2 cups, tomato-1 pc., feta cheese, lemon juice, parsley, 2 eggs.

Using a potato peeler, cut the asparagus into ribbons. Fry the thinly sliced shallots over medium heat. Add the asparagus strips, salt and ground pepper and cook for a couple of minutes, stirring. The asparagus should remain crisp. Transfer the asparagus to a bowl, add the arugula, diced tomato, feta cheese, lemon juice, parsley and mix. Serve with scrambled eggs.

404 kcal

You will need: beef filet mignon-2 pcs., sea salt, ground black pepper, butter-2 tablespoons, shallots-1 pc., eggs-2 pcs.

Season the fillets with salt and pepper and leave for an hour at room temperature. Heat a cast-iron skillet well and melt the butter in it. Fry the fillets for 4-5 minutes on each side, set aside for 5 minutes to allow them to reach. In the remaining oil, fry the shallots. Serve the steaks with poached eggs and fried onions.

328 kcal

You will need: arugula-8 handfuls, boiled shrimp-500 g, avocado - 1 pc., olive oil-4 tablespoons, lemon-2 pcs., sea salt, ground pepper.

Put the arugula, boiled shrimp and diced avocado in a bowl, pour half the olive oil, juice of 1 lemon, salt and pepper. Mix gently, add more oil and salt to taste. Serve with lemon slices.

467 kcal

You will need: olive oil-2 tablespoons, chicken thighs — 200-300 g, round-grain rice-2 cups, tomatoes-300 g, chicken broth-1 cup, white wine-1 cup, pork sausage chorizo-100 g, onion-1 pc., garlic-4 cloves, saffron, green peas-3 cups, parsley, lemon.

Fry the chicken in a saucepan with paprika, salt and pepper, add the rice and fry for three minutes, stirring. Add the remaining ingredients, turn down the heat and cook until the rice is soft. At the end, add the green peas. Serve with parsley and lemon slices.

416 kcal

You will need: olive oil-2 tablespoons, onion - 1 pc., pumpkin squash-1 pc., red lentils-0.5 cups, sage-2 teaspoons, vegetable broth-7 cups, salt, pepper.

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

512 kcal

You will need: avocado-1 pc., bell pepper-half, carrot-1 pc., zucchini-quarter, sprouted wheat. For the sauce: yeast-2-4 tablespoons, Dijon mustard-1 tablespoon, tamari sauce-1-2 teaspoons, lemon juice-1 tablespoon, parsley, salt, pepper.

To make the sauce, mix the ingredients in a bowl until you get a creamy paste. To roll up the rolls, put the mashed avocado puree on a sheet of nori seaweed, add the sauce, thinly sliced peppers, carrots, zucchini and sprouted wheat, and roll the roll like a regular classic rice roll. Cut it into portions. Serve with soy sauce.

403 kcal

You will need: olive oil-2 teaspoons, shallots - 1 pc., garlic-3 cloves, spinach-150 g, parmesan-2 tablespoons, spaghetti, egg-1 pc., salt, pepper, parsley, green onions.For spaghetti: pumpkin squash-1 pc., olive oil-1 tablespoon, garlic powder-2 teaspoons, salt, pepper.

Squash pumpkin cut in half, remove the seeds and bake the halves with the cut side on a baking sheet in the oven at 370 degrees. Then, when the pumpkin cools down, you need to pull the threads out of the pulp with a fork. The flesh of squash squash is very fibrous, so it is easy to get something like spaghetti. Season the pumpkin with olive oil, garlic powder, salt and pepper. Next, fry the chopped shallots in olive oil, add the chopped garlic and fry until the garlic flavor is revealed. Add the spinach and simmer, stirring frequently, until the spinach is soft and steamed. Add the parmesan and spaghetti and lightly fry. Serve with fried egg, sprinkled with herbs.

Keywords: Lunch | Food | Benefits | Food and drinks | Calories

source