20-Minute Low-Calorie Dinner Recipes

Low-calorie dinner recipes make a healthy weeknight meal.

Weeknight meals are made easy with these 20-minute, low-calorie dinner recipes. Our healthy chicken recipes, pasta recipes, salmon recipes and more low-calorie dinner recipes are not only delicious dinners you will have on the table in less time than ordering takeout, but they are healthier too.

Barbecued Chipotle-Marinated Pork Sandwiches

Smoky grilled onion and your favorite barbecue sauce transform grilled pork tenderloin into a hearty pulled pork sandwich, perfect as a potluck dish or simple dinner. If you’re concerned about sodium, be sure to choose a lower-sodium barbecue sauce.

Makes: 2 servings, about 1 cup filling each

Serving Size: 1 sandwich

Active Time: 45 minutes

Total Time: 1 hour 45 minutes

INGREDIENTS

• 1/2 cup orange juice
• 3 tablespoons lime juice
• 1 tablespoon red-wine vinegar
• 1 chipotle chile in adobo sauce plus 1 teaspoon adobo sauce (see Tips)
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 ounces pork tenderloin (see Tips), trimmed
• 1 small yellow onion, cut into 1/2-inch-thick rounds
• 1 teaspoon canola oil
• 2 whole-wheat buns, split horizontally
• 1/3 cup prepared barbecue sauce

PREPARATION

1. Combine orange juice, lime juice, vinegar, chipotle and sauce, garlic, oregano, cumin, salt and pepper in a blender or mini food processor. Blend or process until the chipotle is chopped and the mixture is relatively smooth. Pour into a sealable plastic bag, add pork and seal, squeezing out any excess air from the bag. Turn to coat with the marinade. Refrigerate at least 1 hour and up to 8 hours.
2. Preheat grill to high or heat a large indoor grill pan over high heat.
3. Remove the pork from the marinade (discard marinade). Grill the pork, turning occasionally, until an instant-read thermometer inserted diagonally into the center registers 145°F, 12 to 15 minutes. Transfer to a cutting board and let rest for 5 minutes before slicing.
4. Meanwhile, lightly brush onion with oil and grill until lightly browned and soft, turning once, 4 to 5 minutes. Let cool on a cutting board.
5. Lightly toast buns on the grill or in the pan.
6. Chop the onion; transfer to a large bowl. Shred pork using two forks; add to the bowl. Add barbecue sauce and stir to combine. Divide the pork (about 1 cup each) between the buns.

TIPS & NOTES

• Make Ahead Tip: Marinate the pork in the refrigerator for up to 8 hours. Cover and refrigerate the grilled pork for up to 2 days. Serve cold or reheat before serving.

• Tips: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.
• One pork tenderloin typically weighs about 1 pound, enough for 4 servings. You can marinate a whole pound in the same amount of marinade used to marinate the 8 ounces in this recipe and have enough cooked tenderloin for 2 dinners (for 2 people). Or freeze half for up to 3 months.

NUTRITION

Per serving: 351 calories; 8 g fat (2 g sat, 3 g mono); 60 mg cholesterol; 45 g carbohydrates; 16 g added sugars; 21 g total sugars; 26 g protein; 4 g fiber; 857 mg sodium; 642 mg potassium.

Nutrition Bonus: Zinc (20% daily value), Magnesium & Potassium (18% dv)

Carbohydrate Servings: 3

Exchanges: 2 starch, 3 lean meat, 1/2 fat

Ravioli with Arugula & Pecorino

Elevate frozen ravioli with sizzled garlic and shallots, shaved pecorino and fresh arugula. Serve with: Whole-grain baguette and a light-bodied red wine, such as pinot noir.

Makes: 4 servings, 1 1/4 cups each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1 pound fresh or frozen cheese ravioli, preferably whole-wheat
• 1 large clove garlic, minced
• 1/2 teaspoon kosher salt
• 1/4 cup extra-virgin olive oil
• 2 large shallots, sliced
• 3 tablespoons red-wine vinegar
• 1 teaspoon Dijon mustard
• Freshly ground pepper to taste
• 6 cups arugula
• 1/2 cup shaved Pecorino Romano or Parmesan cheese (see Tip)

PREPARATION

1. Bring a large pot of water to a boil. Cook ravioli until tender, 7 to 9 minutes or according to package directions.
2. Meanwhile, mash garlic and salt into a paste with the side of a chef’s knife or back of a spoon. Heat oil in a small skillet over medium heat. Add the garlic paste and shallots and cook, stirring often, until just starting to brown, 2 to 3 minutes. Stir in vinegar, mustard and pepper; remove from the heat.
3. Drain the ravioli well. Place in a large bowl and toss with arugula and the dressing. Serve sprinkled with cheese.

TIPS & NOTES

• Tip: Use a vegetable peeler to shave curls off a block of hard cheese.

NUTRITION

Per serving: 413 calories; 24 g fat (8 g sat, 11 g mono); 57 mg cholesterol; 34 g carbohydrates; 0 g added sugars; 16 g protein; 2 g fiber; 585 mg sodium; 156 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Vitamin A (19% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 3 fat

Turkey & Balsamic Onion Quesadillas

Not your traditional quesadilla, these feature deli turkey and Cheddar cheese, along with onions quickly marinated in balsamic vinegar. Serve with sauteed vegetables or a tossed salad for a quick meal.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 20 minutes

INGREDIENTS

• 1 small red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 4 10-inch whole-wheat tortillas
• 1 cup shredded sharp Cheddar cheese
• 8 slices deli turkey, preferably smoked (8 ounces)

PREPARATION

1. Combine onion and vinegar in a bowl; let marinate for 5 minutes. Drain, reserving the vinegar for another use, such as salad dressing.
2. Warm 2 tortillas in a large nonstick skillet over medium-high heat for about 45 seconds, then flip. Pull the tortillas up the edges of the pan so they are no longer overlapping. Working on one half of each tortilla, sprinkle one-fourth of the cheese, cover with 2 slices of turkey and top with one-fourth of the onion. Fold the tortillas in half, flatten gently with a spatula and cook until the cheese starts to melt, about 2 minutes. Flip and cook until the second side is golden, 1 to 2 minutes more. Transfer to a plate and cover to keep warm. Make 2 more quesadillas with the remaining ingredients.

NUTRITION

Per serving: 328 calories; 12 g fat (6 g sat, 0 g mono); 56 mg cholesterol; 30 g carbohydrates; 24 g protein;2 g fiber; 871 mg sodium; 33 mg potassium.

Nutrition Bonus: Calcium (30% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 3 lean meat

Quick Pastrami Hash & Eggs

When we’re in a hurry, we love to have breakfast for dinner. Precooked diced potatoes—available in the refrigerated section of most supermarkets—help make this pastrami hash ultra-fast. (If you have leftover cooked potatoes, use about 3 cups diced cooked potatoes instead.) Serve with rye toast and sautéed spinach.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 16- to 18-ounce package precooked diced potatoes (peeled or unpeeled)
• 1 large onion, quartered and thinly sliced
• 1 medium green bell pepper, diced
• 1 teaspoon paprika
• 1/4 teaspoon plus a pinch of salt, divided
• 1/4 teaspoon plus a pinch of freshly ground pepper, divided
• 5 ounces deli pastrami, diced (about 1 generous cup)
• 4 large eggs

PREPARATION

1. Heat oil in a large skillet over medium-high heat. Reduce heat to medium and add potatoes, onion, bell pepper, paprika and 1/4 teaspoon each salt and pepper. Stir to combine, then spread in an even layer in the pan and cook, undisturbed, for 3 minutes. Stir in pastrami, spread back into an even layer and cook undisturbed again until a crust starts to form on the bottom, about 5 minutes more. Remove from the heat and cover to keep warm.
2. Just after you add the pastrami to the hash, coat a large nonstick skillet with cooking spray and place over medium heat. Crack each egg into a small bowl and slip them, one at a time, into the skillet, taking care not to break the yolks. Season with the remaining pinch of salt and pepper. Reduce heat to medium-low, cover and cook undisturbed for about 2 minutes for soft-set yolks.
3. Divide the hash among 4 plates and top each serving with an egg.

NUTRITION

Per serving: 307 calories; 14 g fat (4 g sat, 8 g mono); 210 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 17 g protein; 3 g fiber; 611 mg sodium; 638 mg potassium.

Nutrition Bonus: Vitamin C (58% daily value), Zinc (19% dv), Potassium (18% dv).

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium-fat meat, 1 fat

Crab Roll

This healthier take on a lobster roll uses crab because it’s usually easier (and less expensive) to buy. But by all means use lobster if you prefer. Serve with coleslaw and an ice-cold beer.

Makes: 4 servings, about 2/3 cup crab filling each

Active Time: 20 minutes

Total Time: 20 minutes

INGREDIENTS

• 1/4 cup low-fat mayonnaise
• 1 tablespoon freshly grated lemon zest
• 3 tablespoons lemon juice
• 10 dashes hot sauce, such as Tabasco
• 1/2 teaspoon freshly ground pepper
• 1/8 teaspoon salt
• 1/4 cup finely chopped shallot
• 1/4 cup finely chopped celery
• 1/4 cup thinly sliced fresh chives, divided
• 12 ounces cooked crabmeat (about 2 cups; see Tip), drained if necessary, any shells or cartilage removed
• 8 leaves red or green leaf lettuce
• 4 whole-wheat hot dog buns (toasted, if desired)

PREPARATION

1. Whisk mayonnaise, lemon zest, lemon juice, hot sauce, pepper and salt in a medium bowl. Thoroughly mix in shallot, celery and 3 tablespoons chives. Mix in crab very gently so it doesn’t break up too much.
2. Line each bun with lettuce and divide the crab filling among the buns. Garnish with the remaining 1 tablespoon chives.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate the crab filling (Step 1) for up to 1 day.

• Tip: Crabmeat (already removed from the shell) can be purchased canned, in shelf-stable pouches, frozen or pasteurized. Pasteurized usually has the best flavor; look for it in the fresh seafood section of the market. Crab from the U.S. and Canada are both considered good choices for the environment. If you live in an area known for crab, you may be able to get freshly cooked crabs at the seafood counter of your local market.

NUTRITION

Per serving: 238 calories; 5 g fat (1 g sat, 1 g mono); 102 mg cholesterol; 2 g carbohydrates; 4 g added sugars; 21 g protein; 4 g fiber; 716 mg sodium; 269 mg potassium.

Nutrition Bonus: Iron (32% daily value), Vitamin A (26% dv), Vitamin C (17% dv), Calcium (16% dv)

Carbohydrate Servings: 2

Exchanges: 1 1/2 starch, 1/2 carbohydrate (other), 2 lean meat, 1 fat

Seared Salmon with Green Peppercorn Sauce

A simple sauce of piquant green peppercorns, lemon juice and butter top this seared salmon recipe. Green peppercorns come from the same plant as black ones, but are harvested before they mature. Typically packed in vinegar, they have a refreshingly sharp flavor. Look for them near the capers in most supermarkets. Serve with smashed red potatoes and sautéed kale.

Makes: 4 servings

Active Time: 15 minutes

Total Time: 15 minutes

INGREDIENTS

• 1 1/4 pounds wild salmon fillet (see Tip), skinned and cut into 4 portions
• 1/4 teaspoon plus a pinch of salt, divided
• 2 teaspoons canola oil
• 1/4 cup lemon juice
• 4 teaspoons unsalted butter, cut into small pieces
• 1 teaspoon green peppercorns in vinegar, rinsed and crushed

PREPARATION

1. Sprinkle salmon pieces with 1/4 teaspoon salt. Heat oil in a large nonstick skillet over medium-high heat. Add the salmon and cook until just opaque in the center, gently turning halfway, 4 to 7 minutes total. Divide among 4 plates. Remove the pan from the heat and immediately add lemon juice, butter, peppercorns and the remaining pinch of salt; swirl the pan carefully to incorporate the butter into the sauce. Top each portion of fish with sauce (about 2 teaspoons each).

TIPS & NOTES

• Tips: Wild-caught salmon from the Pacific (Alaska and Washington) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population.
• To skin salmon, place fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

NUTRITION

Per serving: 226 calories; 11 g fat (4 g sat, 4 g mono); 76 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 28 g protein; 0 g fiber; 269 mg sodium; 543 mg potassium.

Nutrition Bonus: Potassium (16% daily value), omega-3s.

Carbohydrate Servings: 0

Exchanges: 4 1/2 lean meat, 1 fat

Source
http://www.eatingwell.com/recipes_menus/recipe_slideshows/20_minute_low_calorie_dinner_recipes