500 Calorie Menu

500 Calorie Diet Menu


Weight conscious guests will love you for serving this 500-calorie menu; from start to finish it adds up to around only 500 calories per person.

  1. Salad Entree with Melba Toast
  2. Spicy Yoghurt Chicken
  3. Hot Spinach with Mushrooms
  4. Parsley Rice
  5. Low-calorie Lemon Ice-cream with Passionfruit

Salad Entree

  • ½ small lettuce
  • 1 large tomato
  • 6 radishes
  • 1 small cucumber
  • 2 red apples
  • 6 shallots
  • 2 sticks celery
  • Three herb dressing
    • ½ cup bottled low-calorie french dressing
    • ½ teaspoon basil
    • ½ teaspoon thyme
    • 1 tablespoon chopped parsley

Wash lettuce, shred roughly, chop tomatoes into small cubes; wash radishes, slice thinly; cut the unpeeled cucumber into small cubes; cut apples into quarters, remove the core, cut into small cubes; chop shallots, slice the celery. Combine all salad ingredients in a bowl, add dressing, toss well. Serve with melba toast.

Dressing: Combine all ingredients in a screw-top jar, shake well.

Spicy Yoghurt Chicken

  • 4 large chicken breasts
  • 200g carton plain yogurt
  • ½ cup of water
  • ½ teaspoon cinnamon
  • ½ teaspoon chili powder
  • ½ teaspoon curry powder
  • 1 teaspoon paprika
  • salt, pepper
  • 1 clove garlic
  • 2.5cm (2in) piece green ginger

Cut chicken breasts in half, place into a baking dish, skin side up. with water. Bake in a moderate oven for 30 minutes or until chicken is golden brown; spoon water frequently over chicken. Place yogurt, cinnamon, chili powder, curry powder, paprika, salt, pepper, crushed garlic and peeled and grated green ginger into a bowl; mix well.

Brush yogurt mixture over brown chicken; continue cooking chicken for another 30 minutes or until cooked and tender. As yogurt dries on chicken, brush again with yogurt. Continue doing this until all yogurt is used.

Hot Spinach with Mushrooms

  • 250g (8oz) small mushrooms
  • 1 large bunch of spinach
  • ⅓ cup bottled low-calorie french dressing
  • salt, pepper

Slice mushrooms, wash spinach, tear into medium-sized pieces. Heat dressing in a large pan, add mushrooms, simmer uncovered for 2 minutes. Add spinach, salt and pepper. Toss well for 3 minutes.

Parsley Rice

  • 1½ cups of rice
  • salt, pepper
  • 3 tablespoons chopped parsley

Gradually add rice to a large quantity of boiling salted water, boil uncovered for 12 minutes or until rice is tender; drain well. Put rice in a serving bowl, add salt, pepper and parsley; toss well.

Low-calorie Lemon Ice-cream with Passionfruit

  • 2½ teaspoons gelatine
  • 1 tablespoon water
  • 2 cups skim milk powder
  • ¼ cup of sugar
  • 2 cups water, extra
  • 2 teaspoons vanilla
  • 3 tablespoons lemon juice
  • 4 passionfruit

Sprinkle gelatine over 1 tablespoon water, dissolve over hot water, cool. Combine milk powder, sugar, extra water and vanilla in a bowl, beat until milk powder has dissolved, add gelatine, beat well. Pour mixture into freezer tray, freeze until set. When set, put the mixture into the large bowl of an electric mixer, beat until doubled in bulk, add lemon juice.

Pour into freezer trays, freeze until firm. To serve, spoon into serving glasses, spoon passionfruit pulp over.

Note: We made this ice-cream in a larger quantity than you will need for the dinner party; there’ll be enough remaining for another four servings the following day, or later in the week. It is a light, lovely flavored ice-cream, a recipe you’ll want to make often during the warm months ahead.

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