500 calorie recipes

Oven-fried scallops soaked in buttermilk and coated in seasoned breadcrumbs with thyme, baked at high heat for a crispy crust without deep frying. A low-calorie seafood dinner ready in under 40 minutes.

Ham and asparagus roll-ups topped with melty mozzarella and broiled until bubbly. A low-carb, low-calorie appetizer or side that comes together in under 10 minutes. Three ingredients, big payoff.

Low-fat whole wheat muffins loaded with shredded zucchini and sweet corn kernels. Light, tender, and wholesome enough for everyday breakfast or snacking.

Homemade low-calorie cranberry concentrate with lemon, simmered and strained into a tart syrup. Refrigerate or freeze in cubes for instant cranberry drinks all season long.

Individual chicken and vegetable casseroles with zucchini, tomato, olives, and basil baked under a chicken breast in personal-sized dishes. A light, low-calorie Mediterranean-style dinner for two.

Santa Maria beans made with pinto beans, bacon, ham, tomato puree, and red chile sauce. The classic California Central Coast side dish for tri-tip barbecue, slow-simmered until rich and tender.

Baked fish fillets with a Parmesan breadcrumb crust, garlic, and lemon pepper. Low-calorie, six ingredients, 30 minutes, and dinner for two is done.

A lean curry turkey stir-fry with snow peas, red pepper, celery, and scallions in a light sauce. Low-calorie leftover turkey done right in 30 minutes.

A low-sugar blueberry spread set with gelatin instead of pectin, brightened with ginger and lemon zest. No canning required. Keeps a month in the fridge or a year in the freezer.

Low-calorie berry bars made with a tangy buttermilk batter topped with fresh or frozen blueberries and raspberries, finished with sugar and lemon zest. No butter needed. Just 48 calories per bar.

Low-calorie broccoli soup blended smooth with carrots, celery, and herbs, studded with whole broccoli buds and elbow macaroni. Creamy comfort without the cream.

Low-calorie sausage and cheese biscuits with turkey sausage, bran, buttermilk, and reduced-fat cheddar. A lighter take on a breakfast classic.

Orange roughy Veracruz: flaky white fish simmered in a Mexican-style sauce of tomatoes, yellow bell peppers, garlic, and onions. One-skillet weeknight dinner, ready in 30 minutes.

Lemony chicken salad with a vintage twist: cubed chicken, crushed pineapple, and tarragon set in lemon gelatin and chilled until firm. A retro molded salad that's bright, light, and refreshingly cool.

Low-calorie cottage cheese plate with fresh vegetables or tropical fruit, a hard-boiled egg, and rye crisp crackers. A high-protein, no-cook light lunch on a bed of lettuce.

Broiled bananas au gratin over a smooth vanilla-lemon cottage cheese base, topped with graham cracker crumbs and cinnamon. A low-calorie warm dessert ready in 20 minutes.