500-Calorie Meal Recipes Featuring Poultry - dummies

500-Calorie Meal Recipes Featuring Poultry

By Kellyann Petrucci, Patrick Flynn

Like beef, the protein from skinless and boneless chicken breast meat and turkey breast meat is extremely lean. In animal products, protein is located in the muscle tissue. This lean protein digests slowly in the body, leading to feelings of fullness for longer.

White meat, boneless and skinless chicken breast meat, and turkey breast meat boast about 30 calories per ounce, which means you can eat quite a bit of poultry as part of this very low-calorie staple of your fast regime. And because the flavor of poultry is mild, pairs well with so many other ingredients, and cooks quickly, it’s easy to prepare in so many different ways.

Chicken Cobb Salad

Preparation time: 15 minutes

Cook time: None

Yield: 2 servings

5 cups chopped Romaine lettuce

6 ounces chopped cooked, boneless, and skinless chicken breasts (baked or grilled)

1/2 cup chopped plum tomatoes

4 eggs, hard-boiled, white parts only, chopped

1 cup diced cucumber, unpeeled

1/2 cup diced, cooked beets

1/2 cup shredded carrots


3 tablespoons red-wine vinegar

1/2 tablespoon cold-pressed olive oil

1 tablespoon Dijon mustard

Fine sea salt and fresh ground pepper to taste

  1. Arrange the lettuce on two dinner-size plates.

  2. Top the lettuce with chicken, arranged in a strip. Next to the chicken, arrange the tomatoes, eggs, cucumber, beets, and carrots in individual strips over the lettuce.

  3. Combine the dressing ingredients in a medium bowl and whisk well. Drizzle the dressing over the salad and serve.

Per serving: Calories 284; Total fat: 11g; Saturated fat: 2g; Cholesterol: 72mg; Sodium: 701mg; Carbohydrates: 15g; Fiber: 5g; Sugar: 8g; Protein: 37g.

(Recipe by Annabel Cohen)

Big Turkey Vegetable Burgers

Preparation time: 10 minutes

Cook time: 8 minutes

Yield: 2 servings

10 ounces extra-lean ground turkey, white meat only (90 percent or more lean)

1 egg white

3 tablespoons shredded carrots

3 tablespoons shredded zucchini

3 tablespoons chopped onion

2 tablespoons chopped fresh parsley

1/4 teaspoon ground cumin

1/4 teaspoon fine sea salt

1/4 teaspoon hot pepper sauce

1/2 teaspoon olive oil, for cooking

Iceberg lettuce leaves

2 large tomato slices

12 cucumber slices

1 teaspoon coconut aminos (optional)

  1. Combine all the turkey patty ingredients in a medium bowl. Mash with your hands to mix well.

  2. Form into 2 burgers. Chill for at least 15 minutes or up to a day ahead until ready to cook.

  3. To cook, brush a large skillet with olive oil. Heat over medium-high heat until hot. Add the burgers and cook on both sides until just cooked through, about 8 minutes, total. Don’t overcook.

  4. Serve between slices of lettuce leaves, topped with tomatoes, cucumbers, and a drizzle of coconut aminos.

Per serving: Calories 231; Total fat: 2g; Saturated fat: 0g; Cholesterol: 117mg; Sodium: 425 mg; Carbohydrates: 5g; Fiber: 1g; Sugar:2 g; Protein: 45g.

(Recipe by Annabel Cohen)

Ketchup adds sugar and calories, so stick with yellow mustard, if desired, on your burger.

Baked Chicken and Salsa Stuffed–Sweet Potatoes

Preparation time: 15 minutes

Cook time: 45 minutes

Yield: 2 servings

2 medium (about 6 ounces each) sweet potatoes

4 ounces chopped cooked chicken breasts

1/4 cup coconut cream


1 cup chopped Roma or plum tomatoes

1 cup chopped cucumbers, unpeeled

2 tablespoons chopped cilantro

2 tablespoons fresh lemon juice

Salt and pepper to taste

  1. Preheat the oven to 400°F.

  2. Wash the sweet potatoes and prick several times with a fork. Place them on a baking sheet and cook for about 30 to 40 minutes, until a knife inserted in the potato comes out clean.

    Alternately, microwave the potato on high heat for about 5 minutes. Check to ensure the potato is tender, or cook in 2-minute intervals until tender.

  3. While the potatoes are cooking, combine the salsa ingredients in a small bowl and mix well. Add salt and pepper to taste.

    Cut a large slit lengthwise in the potatoes and carefully press the ends of the potatoes toward the center to open up the slits. Spoon the chicken over the potatoes and top with the salsa and the coconut cream.

Per serving: Calories 255; Total fat: 10g; Saturated fat: 10g; Cholesterol: 48mg; Sodium: 381mg; Carbohydrates: 35g; Fiber: 6g; Sugar: 12g; Protein: 22g.

(Recipe by Annabel Cohen)