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Say Cheese! Healthful Dinners WITH Cheese for Under 500 Calories!


If you’re like me, by the time dinner comes around, you’ve already eaten the vast majority of your day’s calories and you’re looking for something delicious, fast, nutritious AND low in calories.  Sound impossible?  Hardly.  Try any of these three dishes (courtesy of Food Network) and you’ll have a dinner worth eating on your plate in well under an hour.


Cheesy Polenta

Active: 25 minutes  Total:  40 minutes.  Serves:  4


2 tablespoons plus 1 teaspoon extra-virgin olive oil

1 18-ounce tube prepared polenta, cut into 12 rounds

3 cloves of garlic, finely chopped

Pinch (or more to taste) of red pepper flakes

1 15 ounce can crushed tomatoes

Kosher salt and freshly ground pepper

8 large eggs

1 cup grated fontina cheese (about 4 ounces, or just ONE OUNCE per serving)

1 tablespoon chopped fresh parsley.


1.  Preheat the oven to 400.  Heat 2 tablespoons of olive oil in a large nonstick ovenproof skillet over medium-high heat. Pat the polenta slices dry with paper towels, add to the skillet and cook until golden, about three minutes per side.  Transfer to a plate.

2.  Reduce the heat under the skillet to low. Add the remaining 1 teaspoon olive oil, the garlic and red pepper flakes and cook until the garlic is golden, about 1 minute. Add the tomatoes and ½ cup of water, bring to a simmer and cook 5 minutes; season with salt and pepper. Remove ¼ cup of the sauce and set aside.

3.  Arrange the polenta rounds in the skillet with the sauce, then crack the eggs on top. Season with salt and pepper and top with the reserved sauce and cheese Transfer to the oven and bake until the egg whites are set, 13-15 minutes. Top with the parsley.


Per Serving:  Calories 471; Fat 25 g; Carbs 33 g; Protein 24 g



Turkey Cobb Salad

Active: 30 min  Total: 30 min  Serves: 4


4 large eggs

1 ½ teaspoons smoked paprika

Kosher salt and freshly ground pepper

1 ½ pounds turkey cutlets

3 tablespoons red wine vinegar

3 tablespoons extra-virgin olive oil

1 pint cherry tomatoes, halved

2 romaine lettuce hearts, chopped

½ avocado, peeled and chopped

¼ cup crumbled blue cheese (about 1 ounce, or…1/4 oz per serving!)


1.  Put the eggs in a medium saucepan and cover with water by 2 inches; bring to a boil, then remove from the heat, cover, and let stand 10 minutes. Transfer to a bowl of ice water to cool.

2.  Meanwhile, preheat the broiler. Combine 1 teaspoon paprika, ¼ teaspoon salt, and pepper to taste in a small bowl.  Arrange the turkey cutlets on a baking sheet and sprinkle both sides with the paprika mixture. Broil until just cooked through, about 3 minutes per side. Transfer to a plate and set aside while you make the dressing.

3.  Combine the vinegar, the remaining 1/8 teaspoon paprika, ½ teaspoon salt, and pepper to taste in a large bowl. Whisk in the olive oil along with any collected juices from the turkey. Finely chop ¼ cup of the tomatoes and add to the dressing.

4.  Peel and halve the hard-boiled eggs. Discard the yolks or save for another use. Chop the egg whites and add to the bowl with the dressing, along with the lettuce, avocado and the remaining 1 ¾ cups tomatoes. Chop the turkey, add to the bowl and toss. Divide the salad among bowls and sprinkle with the blue cheese.


Per serving:  Calories: 431; Fat 22 g; Carbs 7 g; Protein 51 g



Shrimp CousCous

Active: 30 min  Total: 30 min  Serves: 4


1 cup whole-wheat couscous

2 tablespoons extra-virgin olive oil

1 pound medium shrimp, peeled and deveined

Pinch of red pepper flakes

2 medium plum tomatoes, diced

1 small bulb fennel, halved, cored and sliced

2 cloves garlic, finely chopped

1/3 cup dry white wine

1 15 ounce can no-salt added chickpeas, drained and rinsed

2 scallions, sliced

2 tablespoons chopped fresh dill

½ cup crumbled feta cheese (about 2 ounces, OR…1/2 ounce per serving!)


1.  Prepare the couscous as the label directs.  Cover and keep warm until ready to serve.

2.  Meanwhile, heat 1 tablespoon olive oil in a large ovenproof skillet over medium-high heat. Add the shrimp and red pepper flakes and cook, stirring occasionally, until the shrimp are pink, about 3 minutes. Transfer to a plate using a slotted spoon.

3.  Preheat the broiler. Heat the remaining 1 tablespoon olive oil in the skillet. Add the tomatoes, fennel and garlic and cook, stirring occasionally, until the vegetables are tender, about 4 minutes. Add the wine and bring to a simmer, then add the chickpeas and 1/3 cup water; cook, stirring occasionally, until the chickpeas are slightly softened, about 3 minutes. Return the shrimp to the skillet and add the scallions and 1 tablespoon dill. Top with the feta, transfer to the broiler and broil until golden, about 2 minutes. Sprinkle with the remaining 1 tablespoono dill. Fluff the couscous with a fork and serve with the shrimp mixture.


Per serving:  Calories 481; Fat 14 g; Carbs 51 g; Protein 36 g



By: Dennis Abrams – TEAM RAGE

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Premiere 5 Star Diamond Independent Beachbody Coach, CEO and Founder of TEAM RAGE, Mike Nowak Fitness, and How Do I Get Ripped, LLC. You are about to learn how I went from out-of-shape busy dad with significant travel, 2 kids and a wife to losing 20 pounds, 16% body fat and 7" off my waist while getting paid more income from home than my Ph.D. in Science & Engineering. Retired my Ph.D. career to focus on FAMILY & FITNESS!


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