25 recipes under 500 calories

These healthful recipes by Nourish columnist Stephanie Witt Sedgwick are low in calories as well as fat and sodium, based on recommended intake as part of a 2,000 calorie diet.

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A light citrus-chicken broth and fresh oregano sauce keeps the calories low in this Lemon-Oregano Pork Tenderloin With Lemon Jus.

Tracy A. Woodward / THE WASHINGTON POST

A twofer: <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2012/02/29/baked-roasted-squash-ricotta-and-fusilli/'>Roasted Squash, Ricotta and Fusilli</a> contains a basic, low-fat recipe for macaroni and cheese.

A twofer: Roasted Squash, Ricotta and Fusilli contains a basic, low-fat recipe for macaroni and cheese.

Katherine Frey / THE WASHINGTON POST

This <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2012/02/15/rustic-lentil-and-turnip-soup/'>Rustic Lentil and Turnip Soup</a> uses ham with a light hand, to season the dish.

This Rustic Lentil and Turnip Soup uses ham with a light hand, to season the dish.

Katherine Frey / THE WASHINGTON POST

When you start with thinly sliced boneless, skinless chicken cutlets, the prep goes even faster for this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2012/02/22/curry-rubbed-chicken-scaloppine-gingered-zucchini/'>Curry-Rubbed Chicken Scaloppine With Gingered Zucchini</a>.

When you start with thinly sliced boneless, skinless chicken cutlets, the prep goes even faster for this Curry-Rubbed Chicken Scaloppine With Gingered Zucchini.

Katherine Frey / THE WASHINGTON POST

If you're on the fence about brussel sprouts, this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2012/02/08/potato-pancetta-and-brussels-sprout-saute/'>Potato, Pancetta and Brussels Sprout Saute</a> recipe might turn you into a fan. <br>

If you're on the fence about brussel sprouts, this Potato, Pancetta and Brussels Sprout Saute recipe might turn you into a fan.

Katherine Frey / THE WASHINGTON POST

<a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2012/02/01/andouille-chicken-red-bean-and-rice-pilaf/'>Andouille, Chicken, Red Bean and Rice Pilaf</a> delivers more flavor than its inspiration: rice and beans. <br>
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Andouille, Chicken, Red Bean and Rice Pilaf delivers more flavor than its inspiration: rice and beans.

Katherine Frey / THE WASHINGTON POST

Potatoes are cooked whole and unpeeled to their preserve nutrients in this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/12/14/chickpea-potato-salad-lemon-garlic-dressin/'>Chickpea and Potato Salad With Lemon-Garlic Dressing</a> recipe.

Potatoes are cooked whole and unpeeled to their preserve nutrients in this Chickpea and Potato Salad With Lemon-Garlic Dressing recipe.

Tracy A. Woodward / THE WASHINGTON POST

<a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/12/07/spicy-black-beans-chorizo-and-greens/'>Spicy Chorizo, Black Beans and Greens</a> can be a main dish or served as a side dish with chicken or pork.

Spicy Chorizo, Black Beans and Greens can be a main dish or served as a side dish with chicken or pork.

Tracy A. Woodward / THE WASHINGTON POST

This simple <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/12/21/parmesan-crusted-delicata-squash/'>Parmesan-Crusted Delicata Squash</a> recipe can be made with any type of squash, and pairs well with lean meats.

This simple Parmesan-Crusted Delicata Squash recipe can be made with any type of squash, and pairs well with lean meats.

Tracy A. Woodward / THE WASHINGTON POST

Tender peppers stand in as a sauce for <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/10/26/spicy-turkey-scaloppine-with-peppers-and-onio/'>Spicy Turkey Scaloppine With Peppers and Onions </a>.

Tender peppers stand in as a sauce for Spicy Turkey Scaloppine With Peppers and Onions .

Ricky Carioti / WASHINGTON POST

Pancetta, an unsmoked Italian bacon, is widely available and packs a lot of flavor in this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/10/12/fusilli-escarole-pancetta-and-garlic/'>Fusilli With Escarole, Pancetta and Garlic</a> recipe.

Pancetta, an unsmoked Italian bacon, is widely available and packs a lot of flavor in this Fusilli With Escarole, Pancetta and Garlic recipe.

Ricky Carioti / WASHINGTON POST

No-salt-added chicken broth and fresh mushrooms keep this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/10/19/veal-and-mushroom-ragout/'>Veal and Mushroom Ragout</a> healthful and light.

No-salt-added chicken broth and fresh mushrooms keep this Veal and Mushroom Ragout healthful and light.

Ricky Carioti / WASHINGTON POST

Turkey tenderloins pump up the poultry volume in this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/04/27/honey-tarragon-turkey-and-grape-salad/'>Honey-Tarragon Turkey Salad With Grapes</a> recipe.

Turkey tenderloins pump up the poultry volume in this Honey-Tarragon Turkey Salad With Grapes recipe.

Deb Lindsey / FOR THE WASHINGTON POST

The chewy grain called farro is having an 'it' moment; try it in this healthful <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/06/22/grilled-vegetable-and-farro-salad/'>Grilled Vegetable and Farro Salad</a>.

The chewy grain called farro is having an "it" moment; try it in this healthful Grilled Vegetable and Farro Salad.

Dayna Smith / DAYNA SMITH/FTWP

To keep the green vegetable looking bright in this quick-cooking <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/05/04/lemon-couscous-asparagus-and-tomato/'>Lemon Couscous With Asparagus and Tomato</a>, serve right away.

To keep the green vegetable looking bright in this quick-cooking Lemon Couscous With Asparagus and Tomato, serve right away.

Mark Gail / WASHINGTON POST

<a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/07/20/peach-tapioca-pudding/'>Peach Tapioca Pudding</a> is a low-fat alternative to a parfait.

Peach Tapioca Pudding is a low-fat alternative to a parfait.

Katherine Frey / THE WASHINGTON POST

The combination of fruits, beans and herbs is substantial enough to make this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/07/13/black-bean-grilled-pineapple-shrimp-and-poblano-sa/'>Black Bean, Grilled Pineapple, Shrimp and Poblano Salad</a> a satisfying entree.

The combination of fruits, beans and herbs is substantial enough to make this Black Bean, Grilled Pineapple, Shrimp and Poblano Salad a satisfying entree.

Katherine Frey / THE WASHINGTON POST

Cooked vegetables, fresh herbs and a minimal amount of bread crumbs bind these <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/09/21/salmon-scallion-corn-cakes-cucumber-sala/'>Salmon, Scallion and Corn Cakes</a> and keep them moist.

Cooked vegetables, fresh herbs and a minimal amount of bread crumbs bind these Salmon, Scallion and Corn Cakes and keep them moist.

Dayna Smith / FOR THE WASHINGTON POST

Vegetarian broth or water can be used to make <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/08/31/curried-zucchini-and-chickpea-soup/'>Curried Zucchini and Chickpea Soup</a>.

Vegetarian broth or water can be used to make Curried Zucchini and Chickpea Soup.

Marvin Joseph / WASHINGTON POST

Fresh eggplant, zucchini and herbs make a light stuffing for <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/08/24/peppers-stuffed-summer-vegetables/'>Peppers Stuffed With Summer Vegetables</a>.

Fresh eggplant, zucchini and herbs make a light stuffing for Peppers Stuffed With Summer Vegetables.

Marvin Joseph / WASHINGTON POST

Oven time brings out the vegetables' sweetness in this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/08/17/pasta-roasted-cherry-tomatoes-and-sweet-pepper/'>Pasta With Roasted Cherry Tomatoes and Sweet Peppers</a>.

Oven time brings out the vegetables' sweetness in this Pasta With Roasted Cherry Tomatoes and Sweet Peppers.

Marvin Joseph / WASHINGTON POST

Store-bought marinades are often loaded with sodium; the one in this recipe for <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/08/03/ginger-plum-glazed-pork-skewers/'>Ginger-Plum-Glazed Pork Skewers</a> eliminates the salt issue.

Store-bought marinades are often loaded with sodium; the one in this recipe for Ginger-Plum-Glazed Pork Skewers eliminates the salt issue.

Marvin Joseph / WASHINGTON POST

<a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/08/10/balsamic-chicken-and-white-bean-salad/'>Balsamic Chicken and White Bean Salad</a> is good for you -- without tasting that way.

Balsamic Chicken and White Bean Salad is good for you -- without tasting that way.

Marvin Joseph / WASHINGTON POST

<a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/07/06/melon-salad-prosciutto-basil-dressing/'>Melon Salad With Prosciutto and Basil Dressing</a> offers the flavor of melon-wrapped prosciutto with less sodium and fat.

Melon Salad With Prosciutto and Basil Dressing offers the flavor of melon-wrapped prosciutto with less sodium and fat.

Katherine Frey / THE WASHINGTON POST

Use whole wheat couscous in this <a data-xslt='_http' href='http://projects.washingtonpost.com/recipes/2011/09/14/couscous-swiss-chard-and-tomatoes'>Couscous With Swiss Chard and Tomatoes</a> recipe and pair it with a salad for a nutritious main course.

Use whole wheat couscous in this Couscous With Swiss Chard and Tomatoes recipe and pair it with a salad for a nutritious main course.

Dayna Smith / FOR THE WASHINGTON POST

FEATURED PHOTO GALLERIES

James Gandolfini stars as Tony Soprano in the critically acclaimed HBO series 'The Sopranos.' The show received 16 Emmy nominations Thursday, July 22, 1999, including best dramatic series and best actor for Gandolfini. It is the first cable show ever recognized in the dramatic series category. (AP Photo/HO, HBO, Anthony Nesta) Original Filename: EMMY NOMINATIONS.jpg ORG XMIT: LA109

James Gandolfini dies at 51

James Gandolfini, whose portrayal of a brutal, emotionally delicate mob boss in HBO’s “The Sopranos” helped create one of TV’s greatest drama series and turned...

WASHINGTON, DC - JUNE 19: Vice President Joe Biden speaks before the Frederick Douglass statue now permanently placed in the US Capitol's Emancipation Hall in Washington, DC on June 19, 2013. The statue of the abolition leader was chosen by District residents to represent them in the Capitol because of his stance on self governance according to Del. Eleanor Holmes Norton (D-DC). The statue by artist Steven Weitzman, was blocked from it's placement in the Capitol for years, a victim of rules that stated that only the 50 states can display statues of their favored sons and daughters in the Capitol. The House and Senate passed a resolution last month allowing DC to be represented in Emancipation Hall which features statues of notable leaders nominated by each state. (Photo by Linda Davidson / The Washington Post)

Frederick Douglass statue unveiled in the Capitol

The carving of the famed abolitionist and District advocate finds its place inside the halls of Congress.

TV presenter and conservationist Anneka Tanaka-Svenska wears a hat designed by Louis Mariette during the first day of Royal Ascot, in Berkshire, west of London, on June 18, 2013. The five-day meeting is one of the highlights of the horse racing calendar. Horse racing has been held at the famous Berkshire course since 1711 and tradition is a hallmark of the meeting. Top hats and tails remain compulsory in parts of the course while a daily procession of horse-drawn carriages brings the Queen to the course. AFP PHOTO / ADRIAN DENNISADRIAN DENNIS/AFP/Getty Images

Photos of the day

Royal Ascot, protests in Brazil, Lego exhibition, flooding in India, Cheetah-Cub robot and more.

Two-year old male rat named Dyatlik wears a costume during a rodent exhibition in Minsk, Belarus, Saturday, June 15, 2013. (AP Photo/Sergei Grits)

Animal views

Rodent exhibition, swimming with elephants, Mexico’s feline mayoral candidate and more.

NEW YORK, NY - JUNE 18: Madonna attends the Dolce & Gabbana and The Cinema Society screening of the Epix World premiere of 'Madonna: The MDNA Tour' at The Paris Theatre on June 18, 2013 in New York City. (Photo by Dimitrios Kambouris/Getty Images)

Eye on entertainment

Madonna, Michael Buble, Barbara Streisand, Jackie Chan, Jerry Seinfeld, Estelle and other celebrities.

WASHINGTON, DC - JUNE 14: Johnathon Carrington, valedictorian at Dunbar High School, laughs with family and friends after his school's graduation ceremony at Howard University on Friday, June 14, 2013, in Washington, DC. Carrington, who grew up in Tyler House public-housing apartments and is graduating from one of DC's low-performing high schoolsy, where academic expectations are high. (Photo by Jahi Chikwendiu/The Washington Post)

Johnathon’s journey

Johnathon Carrington graduated Friday as the valedictorian of his neighborhood school, Dunbar High, and is headed to Georgetown University. But Carrington, 17, is nervous, and so are...

In this June 8, 2013 photo, youth compete in the Sao Carlos slum local soccer tournament in Rio de Janeiro, Brazil. The pitch is just dirt and the incandescent lights aren't so bright. But when the boys' feet strike the football in the Sao Carlos slum as night falls every Saturday, big league dreams glow, inflated by the hope of escaping the shantytown with sporting skills. (AP Photo/Felipe Dana)

Brazil’s other soccer fields

With the Confederations Cup opening this week and the World Cup one year away, all eyes are on Brazil, where soccer is arguably played with more passion and art than anywhere else....

Inmates walk at a high-security male prison camp outside Russia's Siberian city of Krasnoyarsk May 14, 2013. High-security male prison camp number 17 is intended to house male inmates who are serving a sentence for the first time, and have been convicted for serious crimes. Prisoners at the facility work in wood and metal processing shops, manufacture furniture, sew clothes and do other kinds of work. They can also take part in educational, sport and cultural programs. Picture taken May 14, 2013. REUTERS/Ilya Naymushin (RUSSIA - Tags: CRIME LAW SOCIETY) ATTENTION EDITORS: PICTURE 4 OF 29 FOR PACKAGE 'INSIDE SIBERIA'S PRISONS' SEARCH 'ILYA PRISON' FOR ALL IMAGES

Life in a Siberian prison

A look inside a high-security prison camp outside Krasnoyarsk, Russia

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