15-Minute Low-Calorie Recipes

Lunch

1. Orange Avocado Chicken Salad
Ingredients:

• 1 boneless and skinless chicken breast
• 2 cups mixed salad greens
• 1/4 cup orange segments
• 1/4 avocado, diced
• 3 tsp pared red onion
• 1/8 tbsp cilantro-lime vinaigrette

Make It:

1. Broil chicken breast, and dice when cooked.
2. Throw greens, orange, avocado, onion, and chicken into salad bowl.
3. Toss with vinaigrette.

The Numbers:

• Calories: 367
• Protein: 28g
• Carbs: 10g
• Fat: 24g
• Saturated Fat: 5g
• Total prep time: 12 minutes

2. Blackened Salmon Po’ Boy Sandwich
Ingredients:

• 3 tsp Cajun spice
• 1 tbsp low-fat mayo
• Salt and pepper to taste
• 4 oz salmon fillet
• 1 tbsp olive oil
• 1 6-inch whole-wheat ciabatta
• 2 thick slices tomato
• 1/4 cup shredded red cabbage

Make It:

1. Heat a nonstick skillet on high for 10 minutes.
2. Stir 1/2 tsp Cajun spice into mayonnaise in a small bowl. Add salt and pepper as needed.
3. Drizzle both sides of salmon with olive oil, sprinkle with rest of Cajun spice, and place on skillet for 2 minutes each side.
4. Cut ciabatta lengthwise and spread with mayonnaise mixture.
5. Place salmon on ciabatta, top with tomato and cabbage, and close sandwich.

The Numbers:

• Calories: 518
• Protein: 26g
• Carbs: 30g
• Fat: 32g
• Saturated Fat: 5g
• Total prep time: 15 minutes

3. Chicken Burrito
Ingredients:

• 1 boneless and skinless chicken breast
• 1 cup brown rice
• 1/2 cup asparagus
• 1/4 cup diced tomato
• 1/4 avocado
• 1 tbsp Swiss cheese

Make It:

1. Broil chicken breast for about 7 minutes.
2. Cook rice according to package instructions.
3. Steam asparagus.
4. Dice chicken, asparagus, tomato, and avocado.
5. Put rice on wrap and top with chicken, veggies, and cheese. Fold and serve.

The Numbers:

• Calories: 490
• Protein: 37g
• Carbs: 54g
• Fat: 15g
• Saturated fat: 4g
• Total prep time: 9 minutes (if rice is the microwaveable kind)

Healthy-Eating Tip: 

Lycopene—a potent antioxidant found in tomatoes—can reduce your risk of prostate cancer by almost 35%.