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Jessica Alba Loves Making These Easy High-Protein Dinners on Weeknights
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20 500-Calorie Chicken Dinners You Can Make in 30 Minutes
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To help support healthy weight loss, we’ve compiled a list of tasty chicken recipes, each with no more than 500 calories per serving. Plus, they only take 30 minutes or less to prepare to save you time in the kitchen. From our comforting Creamy Garlic Chicken & Broccoli Skillet to our simple and easy One-Pan Chicken Florentine, these recipes prove meeting your healthy eating and weight loss goals can be as delicious as ever.
01 of 20
High-Protein, High-Fiber Chicken Soup
This hearty soup is loaded with lean protein, fiber-rich beans and vegetables, and bold flavors from sun-dried tomatoes, artichokes and lemon. Quick-cooking and satisfying, it’s a nutritious meal you can get on your table in just 30 minutes.
02 of 20
Creamy Garlic Chicken & Broccoli Skillet
This creamy garlic chicken-and-broccoli skillet dinner comes together in just 20 minutes. Tender chicken cutlets are paired with crisp-tender broccoli in a light garlic cream sauce. A splash of white wine adds depth, while fresh parsley adds a pop of color and flavor.
03 of 20
One-Pan Chicken Florentine
Classic chicken Florentine—creamy spinach served alongside sautéed chicken—is a fast and easy meal. This recipe uses cornstarch to thicken the cream instead of cheese. This chicken recipe is simple enough for weekdays but also elegant enough for a dinner party.
04 of 20
Loaded Chicken Cutlets
These loaded chicken cutlets are an easy, all-in-one sheet-pan meal. Chopped broccoli is mixed with a creamy blend of cream cheese, shredded cheese and bacon for a savory topping that’s piled onto the chicken for a satisfying, veggie-packed twist on classic loaded cutlets. The dish comes together with minimal cleanup and is perfect for busy weeknights. A dollop of sour cream, more bacon and sliced scallions on top makes it even more delicious.
05 of 20
Balsamic Chicken Thighs with Arugula-Tomato Salad
This easy chicken dinner is a flavor-packed dish where juicy chicken thighs are cooked until golden, then coated in a tangy-sweet balsamic glaze. They’re served over a crisp arugula and tomato salad. It’s a simple dinner for two that tastes delicious and comes together quickly.
06 of 20
Garlic-Thyme Chicken with Green Beans & Rice
This garlic-thyme chicken with green beans and rice is a quick meal perfect for busy weeknights. With just five simple ingredients (not counting oil, salt and pepper), this dish delivers big flavor without hassle. Look for packaged green beans that have already been trimmed to keep the prep moving along.
07 of 20
Spicy Chicken & Cabbage Stir-Fry
This stir-fry is a quick, bold dish that’s perfect for busy weeknights. Tender strips of chicken are cooked, then tossed with crisp cabbage and a spicy chili-garlic sauce that brings just the right amount of heat. With just five ingredients, it’s proof that simple can still mean flavorful.
08 of 20
Sheet-Pan Balsamic Chicken & Asparagus
This chicken and asparagus recipe is a simple one-pan meal that’s perfect for busy weeknights. Chicken cutlets are coated in a tangy-sweet balsamic glaze, roasting right alongside tender asparagus for an easy, well-balanced dinner. If you don’t have chicken cutlets on hand, you can easily make your own by slicing two 8-ounce chicken breasts in half horizontally. The thin cut ensures quicker, more even cooking, so everything on the sheet pan finishes at the same time for a fuss-free, delicious dinner.
09 of 20
Sick Day Chicken Noodle Soup
This sick-day chicken noodle soup, packed with tender chicken, warm broth and soft noodles, is designed to soothe and nourish when you’re feeling under the weather. The combination of tender chicken breast, ginger and garlic boosts flavor, while the warm broth helps clear congestion and keep you hydrated. Ready in just 20 minutes, this soup is the perfect remedy for a cold, offering comfort and relief with minimal effort.
10 of 20
Chicken Cutlets with Creamy Mushroom & Sun-Dried Tomato Sauce
This delectable dinner features tender chicken cutlets smothered in a rich and creamy sauce infused with savory mushrooms and tangy sun-dried tomatoes. You can achieve crispy baked chicken in the oven, as we do here, with a light coating of cooking spray—make sure all the breading is coated. We love chicken cutlets for how quickly they cook, but feel free to swap them out for chicken thighs or even pork loin. Just be sure to pound them thin with a meat mallet or small saucepan so they cook all the way through.
11 of 20
Cheesy Asparagus Chicken Cutlets
A creamy cheese sauce spiked with tender-crisp asparagus blankets chicken cutlets in this early-spring-inspired weeknight dinner. The asparagus can be swapped with other tender, snappy steamed veggies, like snap peas or green beans. Serve with fingerling or new potatoes for a starchy side to complement the sauce.
12 of 20
Chicken Tortellini Soup
This Chicken Tortellini Soup will make over your weeknights. This hearty soup combines tender rotisserie chicken, pillowy tortellini and plenty of veggies for a comforting meal that’s quick, healthy and satisfying. We love the convenience of baby spinach and frozen peas, but any chopped green or another legume like no-salt-added white beans or shelled edamame would work well in place of the frozen peas if you prefer.
13 of 20
Chicken & Broccoli Stir-Fry
This juicy chicken and broccoli stir-fry features tender-crisp broccoli coated in a velvety sauce flavored with hoisin—a flavorful sauce made from fermented soybean paste that strikes the perfect balance between sweet and tangy. Try this easy stir-fry with chicken tenders, boneless, skinless chicken thighs, or even pork tenderloin for a different twist.
14 of 20
Creamy Balsamic Chicken & Mushroom Skillet
The sauce in this creamy balsamic chicken and mushroom skillet recipe strikes the perfect balance of acidity and sweetness. The shallots, garlic and thyme add aroma and flavor to the dish. Thin-cut chicken cutlets are key for getting dinner on the table quickly. If you can’t find chicken cutlets, make your own: Look for boneless, skinless chicken breasts that are about 8 ounces each. Slice them in half horizontally and pound to an even thickness.
15 of 20
Chicken & Spinach Salad with Creamy Feta Dressing
The creamy feta dressing steals the show in this protein-rich salad, which makes a perfect lunch or quick and easy dinner. While you can buy feta cheese already crumbled, we like crumbling our own fresh from the block for this salad. We prefer the slightly sharper flavor of sheep’s-milk feta, but cow’s-milk feta works just as well.
16 of 20
Teriyaki Chicken Skillet Casserole with Broccoli
Whip up this quick and easy teriyaki chicken casserole in just one skillet—it’s the perfect go-to recipe for hectic weeknights, sure to satisfy a crowd. It’s ideal for making use of any leftover chicken and rice you have on hand. If you’re short on leftovers, a rotisserie chicken paired with a package of microwaveable brown rice is a good substitute.
17 of 20
High-Protein Tex-Mex Chicken Soup
Make this grab-and-go Tex-Mex–inspired soup when you have leftover chicken, or use rotisserie chicken for this easy meal-prep soup. The frozen pepper-onion mix adds flavor and saves time in the kitchen, while the black beans add fiber and protein. Combine everything but the broth ahead of time, then add it and heat it in the microwave when you’re ready to eat. If you don’t wish to travel with liquid broth or don’t have access to a microwave, you can use reduced-sodium bouillon instead and just add hot water.
18 of 20
Teriyaki Chicken Stir-Fry
Look for pre-sliced pepper-and-onion mix in the produce section of the supermarket. It helps save prep time in this quick five-ingredient dinner. This easy dinner calls for hot cooked brown rice, which is perfect if you have leftovers. If not, look for microwaveable brown rice or frozen brown rice to keep prep minimal.
19 of 20
Anthony Anderson’s One-Pot Buffalo Chicken Mac & Cheese with Broccoli
This easy one-pot mac & cheese recipe gets an extra boost of protein from chicken. Buffalo sauce adds spicy tang—look for one without added sugar, like Frank's RedHot.
20 of 20
Chicken Piccata Casserole
This protein-packed chicken piccata casserole brings all the flavors of classic chicken piccata together in one dish. It’s the easiest piccata you’ll ever make—no dredging or sauce required! Cooking the lemon slices in butter mellows their bite and helps jump-start the lemony flavor of the dish while helping the butter get a little brown, bringing some nuttiness to the dish. While capers are traditional, you can skip them or swap them out for chopped green olives if you prefer.
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15 Old-School Dinners We’ve Never Stopped Making
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Turn up the nostalgia with these old-school dinner recipes that will never go out of style. From our Old-Fashioned Meatloaf to our Crock Pot Chicken & Dumplings, these classic meals are a healthy twist on all of your comforting favorites. Try one (or all!) of these dinner recipes when you’re in the mood for an elevated, nutritious take on all of your old favorites.
01 of 15
Chicken Tetrazzini
This retro dish will please kids and adults alike.
02 of 15
Old-Fashioned Meatloaf
Mushrooms, garlic and oats sneak some extra nutrients into this hearty and easy meatloaf. Serve with sweet potatoes and your favorite green vegetables for a super-satisfying comfort food dinner.
03 of 15
Skillet Tuna Noodle Casserole
Known as Tuna-Pea Wiggle to some, this family-friendly tuna noodle casserole tends to be made with canned soup and whole milk, which means high fat and sodium. We remedy this by making our own creamy mushroom sauce with nonfat milk thickened with a bit of flour. Look for whole-wheat egg noodles--they have more fiber than regular egg noodles (but this dish will work well and taste great with either).
04 of 15
Crock Pot Chicken & Dumplings
This crock pot chicken and dumplings recipe uses store-bought biscuits for dumplings that are moist and tender once stirred into the savory mixture of creamy mushrooms, chicken and veggies. Using 2 cans of cream of mushroom soup cuts down on prep time. To give the chicken stew body, we use a flour and butter paste known as a beurre manié—a classic thickening agent for soups, stews and sauces.
05 of 15
Classic Lasagna
Here's an old-fashioned meat-and-cheese lasagna made lighter. Whole-wheat lasagna noodles taste great in this recipe, plus they help boost the fiber to 9 grams, which is more than a third of the recommended daily intake and especially good news for a healthy heart.
06 of 15
American Goulash
American goulash, also known as old-fashioned goulash, is the perfect economical family meal. The pasta cooks right in the sauce, so this satisfying dish can be made in just one pot.
07 of 15
Classic Chicken Soup
Classic chicken noodle soup gets a healthy upgrade with low-sodium chicken broth, whole-wheat egg noodles and tons of vegetables. To get a homemade stock flavor using store-bought broth, we simmer bone-in chicken breasts in the broth before adding the rest of the soup ingredients. But you're short on time, feel free to use pre-cooked chicken and start the recipe at step 2.
08 of 15
Beef & Bean Sloppy Joes
This healthy copycat recipe of the comfort food classic trades beans for some of the meat to bump up fiber by 7 grams. We also cut back on the sugar and ketchup in this Sloppy Joe recipe makeover to save you 12 grams of added sugar.
09 of 15
Stuffed Peppers
With a flavorful tomato sauce and savory beef-rice filling, this stuffed peppers recipe will appeal to the whole family. Look for peppers that are the same size for uniformity, which will make filling them easier. Chopping the tops of the peppers and using them in the stuffing mixture minimizes food waste.
10 of 15
Baked Mac & Cheese
Mac & cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.
11 of 15
Skillet Chicken Potpie
A store-bought pie crust, frozen veggies and precooked chicken simplify the prep for this easy potpie. This healthy dinner recipe is comfort food at its best.
12 of 15
Chicken & Mushroom Shepherd's Pie
The creamy chicken filling is spiked with sherry and the potatoes are mashed with olive oil in this healthy shepherd's pie recipe. To make individual pies, use six 10-ounce ramekins. Serve with a green salad with balsamic vinaigrette and crusty bread.
13 of 15
Spicy Tomato-Braised Pot Roast
This tomato sauce gets its heat from Calabrian chiles. Find them whole or chopped packed in jars near the pickles in well-stocked grocery stores. If you don't have any, just a bit of crushed red pepper will do the trick. Serve over polenta, mashed potatoes or pasta.
14 of 15
Roast Chicken with Parmesan-Herb Sauce
A store-bought rice blend and quick-cooking chicken breast help get this healthy chicken recipe on the dinner table fast. Check the label to avoid excessive sodium or other undesirable ingredients. Other herbs, such as rosemary and sage, are also delicious in this recipe.
15 of 15
Minestrone Soup
This fresh and simple minestrone soup is the perfect recipe for chilly days. Adding the ingredients in stages allows this quick-cooking soup to develop deep flavors in a short time. Cooking the pasta in the soup is an easy and efficient way to add body. This minestrone soup would work with different veggies (think peas, cabbage or winter squash) or another type of canned bean, like creamy cannellini beans or even chickpeas.