Three Healthy Winter Recipes Under 500 Calories

Winter brings a festive holiday spirit, beautiful snow showers and, of course, indulgent foods and desserts that often are loaded with unhealthy ingredients and calories. But you don’t have to sacrifice flavor by opting for healthier choices. Here are three delicious dishes that have less than 500 calories, are easy to make and are packed with nutrients.

Pumpkin Soup — 77 Calories
This dish is not only low in calories but also healthy for your heart. Pumpkins are high in potassium, fiber and vitamin C. These three nutrients are linked to plenty of heart benefits, such as reduced risk of having a stoke and lower blood pressure. Enjoying this warm, tasty and heart-healthy soup should definitely be on your next holiday menu.

Nutrition facts
Serving size: About 1 cup

• Total carbohydrate 14 g
• Dietary fiber 4 g
• Sodium 57 mg
• Saturated fat Trace
• Total fat 1 g
• Trans fat 0 g
• Cholesterol 1 g
• Calories 77
• Protein 3 g
• Monounsaturated fat 1 g
• Added sugars 0 g 

Ingredients

• 3/4 cup water, divided
• 1 small onion, chopped
• 1 can (15 ounces) pumpkin puree
• 2 cups unsalted vegetable broth
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 cup fat-free milk
• 1/8 teaspoon black pepper
• 1 green onion top, chopped

Directions
In a large saucepan, heat 1/4 cup water over medium heat. Add onion and cook until tender, about 3 minutes. Don't let onion dry out. Add remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil. Ladle soup into warmed bowls and garnish with black pepper and green onion tops. Serve immediately.

Roasted Butternut Squash & Garlic Quinoa — 367 Calories
Butternut squash provides a good source of fiber and potassium and promotes healthy digestion, blood pressure, and skin and hair. In addition, the garlic in this dish provides several health benefits as well, such as reducing the risk of lung cancer, brain cancer, prostate cancer and hip osteoarthritis. Garlic is also a powerful antibiotic while providing heart protection and lowering cholesterol and high blood pressure. Choose this side dish for a healthy and delicious option to include at your next meal.

Nutrition facts
Servings: 6

• Calories 367
• Total fat 10.1 g
• Saturated fat 2.6 g
• Polyunsaturated fat 0.6 g
• Monounsaturated fat 1.4 g
• Cholesterol 10.4 mg
• Sodium 553.2 mg
• Potassium 207.1 mg
• Total carbohydrate 60.7 g
• Dietary fiber 5.4 g
• Sugars 1.7 g
• Protein 10.1 g

Ingredients

• 1 1/2 cups uncooked quinoa
• 1 1/2 cups cubed butternut squash
• 1/2 cup pumpkin seeds (plain or try tamari or other seasoned pumpkin seeds)
• 2 tbsp butter (clarified butter or ghee can also be used)
• 1 tbsp ground sage
• 1 tsp ground thyme
• 2 tbsp brown sugar
• salt and pepper to taste

Directions
Preheat oven to 350. Prepare quinoa in a rice cooker or as stated on the packaging. Melt butter (a small cup in the microwave works great), and once melted add sage, thyme, brown sugar and blend. Place cubed butternut squash in an oven safe 8x8 or 9x13 Pyrex or pan and drizzle with seasoned butter, mixing to coat. Bake butternut squash for 15–25 minutes until tender and slightly golden (time will depend on size of cubes). Add fully cooked quinoa and pumpkin seeds to the butternut squash. Mix well and enjoy!

Orange-rosemary roasted chicken — 204 Calories
The rosemary in this meal is known to provide several health benefits, such as alleviating muscle pain, boosting memory, improving the immune and circulatory system, and promoting hair growth. So why not add some rosemary to your roasted chicken? Be sure to add just a small amount, as too much can be overpowering.

Nutrition facts
Serving size: One piece

• Calories 204
• Total fat 8 g
• Saturated fat 2 g
• Trans fat Trace
• Monounsaturated fat 4 g
• Cholesterol 118 mg
• Sodium 95 mg
• Total carbohydrate 2 g
• Dietary fiber Trace
• Total sugars 1 g
• Added sugars 0 g
• Protein 31 g

Ingredients

• 3 skinless, bone-in chicken breast halves, each 8 ounces
• 3 skinless, bone-in chicken legs with thigh pieces, each 8 ounces
• 2 garlic cloves, minced
• 1 1/2 teaspoons extra-virgin olive oil
• 3 teaspoons fresh rosemary or 1 teaspoon dried rosemary, minced
• 1/8 teaspoon freshly ground black pepper
• 1/3 cup orange juice

Directions
Heat the oven to 450 F. Lightly coat a baking pan with cooking spray. Rub each piece of chicken with garlic. Dab fingers in oil and rub with oil, and sprinkle with rosemary and pepper. Place the chicken pieces in the baking dish. Pour the orange juice over the chicken. Cover and bake for 30 minutes. Using tongs, turn the chicken and return to the oven until browned, about 10 to 15 minutes longer. Baste the chicken with the orange juice from the pan as needed to prevent it from drying out. Transfer the chicken to individual serving plates. Spoon orange juice from the pan over the top of the chicken and serve immediately.

Enjoy!