Low Calorie Dinner Ideas

Fall signals the end of outdoor grilling and the farmers market, seemingly making healthy eating more challenging. Take advantage of the seasonal offerings of fall and build low-calorie dinners that allow you to manage your weight. Even if you don't think you have time to cook, some of these ideas can be thrown together quickly without blowing your calorie budget.
Soups
Soups satisfy your need for something warm and nourishing as the temperatures drop. Use a basic formula to create a hot, steaming, hearty bowl of soup. Start by heating 1 or 2 tsp. of heart-healthy olive or canola oil in a sauté pan, add chopped onion and cook it until it is just soft. From this point, be creative. Add vegetables, fresh or frozen, a protein choice and chicken (or vegetable) stock and a can of diced tomatoes. Bring to a boil and toss in a starchy vegetable, quinoa, whole grain pasta--try orzo for speed--or beans. Simmer for 20 minutes and it is done. To take advantage of fall's bounty, try a soup that includes scallops, carrots and fennel or a chowder of leeks, potatoes and salmon. Eat the soup alone, or serve with a green salad featuring baby chard and spinach, or an open-faced sandwich made with a slice of whole grain bread, tomato and low fat cheese heated under the broiler until the cheese bubbles.
Salads
Try a hearty version of a fall salad. Toss flavorful mixed greens like mizuna, spinach and arugula with dried cranberries, roasted butternut squash and diced, roasted turkey breast. Alternatively, use romaine, red cabbage, diced chicken breast, red grapes, red onion, toasted walnuts and blue cheese. Both of these salads work well with a light balsamic vinaigrette made with a minced garlic clove, 1/3 cup balsamic vinegar, 2 tbsp. Dijon mustard, salt and pepper and about 1/3 cup olive oil. Shake the dressing ingredients in a tightly covered container until emulsified for about 120 calories per 2 tbsp.
Roasts
Roasts may bring to mind fatty pork shoulder or prime rib, but can just as easily be done with lean cuts like chicken breast and pork tenderloin. Fall vegetables, like mushrooms, carrots, turnips, parsnips, sweet potatoes and beets, burst with flavor when roasted. Chop the vegetables uniformly into bite-size pieces and toss with olive oil, fresh rosemary and salt. Lay them on a sheet pan, sprayed with cooking spray, and cook in a 400 degree F oven for 20 to 30 minutes--until caramelized and soft. Serve alongside simple roasted chicken that was marinated in balsamic vinegar and dried herbes de Provence. On another night, marinate pork tenderloin in mustard, garlic and white wine vinegar and roast for about 20 minutes in a 450 degree F oven.
Photo Credit soft tacos image by aline caldwell from Fotolia.com
If you've had a nutritious breakfast and a filling lunch, dinner may be the time to watch your calories, especially if you're eating late. If you don't have the energy to cook a full meal after a busy day of work, school or caring for the kids, you can still prepare healthy, low-calories meals without spending 30 minutes or more preparing, serving and cleaning the pots and pans from a complicated dinner. Read nutrition labels on prepared foods, and add any specific vitamins and minerals you need from whole foods for simple, nutritious dinners.
Healthy Tex-Mex
If you can open a can and boil water, you're ready to make a tasty, low-cal, South-of-the-border dinner. Use canned salmon and black beans to make a nutritious tostada. Salmon is packed with cholesterol-fighting omega-3 fatty acids, while black beans are a rich source of iron and low-fat protein. Mash or process the black beans with low-fat sour cream, salsa and a sprinkle of lime juice and heat in the microwave. Add avocados and jalapenos to the salmon. Put the black bean mixture on a tostada, top with lettuce then place the salmon on top. Substitute fresh, grilled chicken breast for the salmon, if you wish. For an even quicker meal, simply spoon the ingredients into low-fat tortillas or shells for burritos or tacos.
Soup and Salad
With so many choices, soups and salads let you eat well year-round, no matter what the season. Read the nutrition labels on soup cans when you shop to find low-cal versions of your favorites. For example, a can of onion soup is low-fat and cholesterol free and can contain as little as 100 calories. If you'd like to avoid canned foods or just like to eat fresh, make your own soups with just a food processor and a large pot. Make large batches ahead of time and freeze for a quick meal later. Use your favorite fresh vegetables and low-sodium, low-fat stock. Add beans to soups for more protein. Vary the types of greens and dressings you use in your salads to decrease boredom with this healthy entree. Use pre-packaged salads that include greens, carrots, cabbage, radishes or other vegetables. Add your favorite vegetables for variety and nutrition. Add nuts for protein and use low-fat cheese and low-cal dressings. Serve with a whole grain bread with a butter substitute.