15-Minute Low-Calorie Recipes

Try these quick and easy meal ideas to eat healthy and save time.

Dinner

1. Mixed-Pepper & Chicken Pasta
Ingredients:

  • 1 boneless and skinless chicken breast
  • 1/2 cup farfalle (bow-tie) pasta
  • 1 tsp olive oil
  • 1/8 green bell pepper, cut into 1/4-inch strips
  • 1/8 red bell pepper, cut into 1/4-inch strips
  • 1/8 yellow bell pepper, cut into 1/4-inch strips
  • 1/2 cup tomato pasta sauce

Make It:

  1. Broil chicken breast, and dice when cooked.
  2. Cook pasta as directed on package; add chicken.
  3. Heat oil in nonstick skillet over medium heat, add bell peppers, and cook until tender.
  4. Stir pasta sauce into skillet, let simmer for 5–10 minutes, and serve over pasta.

The Numbers:

  • Calories: 456
  • Protein: 36g
  • Carbs: 54g
  • Fat: 11g
  • Saturated Fat: 2g
  • Total prep time: 15 minutes

2. Spicy Tilapia
Ingredients:

  • 1/2 tsp Chinese 5-spice powder
  • 1/4 pound tilapia fillets
  • 3/4 tbsp light brown sugar
  • 3 tsp reduced-sodium soy sauce
  • 1/4 tbsp canola oil
  • 1 scallion, sliced

Make It:

  1. Sprinkle 5-spice powder onto both sides of tilapia fillet.
  2. Mix brown sugar into soy sauce in a small bowl.
  3. Place a nonstick skillet over medium heat and add oil, followed by tilapia, and cook for 2 minutes.
  4. Flip tilapia over and reduce heat to medium, adding soy mixture to pan.
  5. When sauce reaches a boil, add scallion and remove skillet from heat.
  6. Plate tilapia and drizzle with pan sauce.

The Numbers:

  • Calories:175
  • Protein: 24g
  • Carbs: 17g
  • Fat: 6g
  • Saturated Fat: 1g
  • Total prep time: 15 minutes

3. Broiled Seasoned Salmon
Ingredients:

  • 6 oz salmon fillet
  • Pinch each oregano and pepper
  • 1 tbsp lemon juice
  • 1 cup brown rice
  • 2 cups raw spinach
  • 1/2 cup diced tomato
  • 2 tbsp balsamic vinaigrette

Make It:

  1. After seasoning the salmon with oregano and pepper, drizzle with lemon juice and place on broiler for about 5 minutes (it’s cooked when fish pries apart with a fork).
  2. Cook rice according to package instructions.
  3. Place spinach and diced tomato in a bowl and drizzle with balsamic vinaigrette.
  4. Place salmon and rice on a plate and serve with a side salad.

The Numbers:

  • Calories: 743
  • Protein: 45g
  • Carbs: 52g
  • Fat: 39g
  • Saturated fat: 8g
  • Total prep time: 7 minutes (if rice is the microwaveable kind)

Healthy-Eating Tip:

Brown rice is packed with fiber to keep your digestive system healthy and regular. It also helps keep arterial cholesterol under control.

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