Dishes Under 500 Calories Recipe

Prep and marinate

Preheat oven to 200°C (400°F). Pat chicken breasts dry with paper towels. In a small bowl, whisk together 1 tbs olive oil, 1 tbs lemon juice, lemon zest, chopped rosemary, chopped thyme, minced garlic, 1 tsp salt and 1/2 tsp black pepper. Rub the mixture evenly over both sides of the chicken breasts and let sit at room temperature for 10–15 minutes (or refrigerate up to 2 hours).

Sear and roast

Heat a nonstick oven-safe skillet over medium-high heat. Add the chicken and sear 2 minutes per side until lightly golden. Transfer the skillet to the preheated oven and roast for 10–14 minutes, or until an instant-read thermometer inserted into the thickest part reads 74°C (165°F). Remove from oven and rest on a cutting board for 5 minutes before slicing thinly against the grain.

Cook quinoa

Rinse 1/2 cup quinoa in a fine-mesh sieve under cold water. Combine rinsed quinoa and 1 cup water in a small saucepan. Bring to a boil, then reduce heat to low, cover and simmer for 12–15 minutes until water is absorbed. Remove from heat and let sit covered for 5 minutes, then fluff with a fork and allow to cool slightly.

Assemble salad

In a large bowl, combine 2 cups arugula, 3/4 cup halved cherry tomatoes, 1/2 cup diced cucumber, 2 tbsp thinly sliced red onion, cooled quinoa, 2 tbsp crumbled feta (if using), and 1 tbsp chopped parsley. Toss gently to combine.

In a small jar or bowl, combine 1 tbsp extra-virgin olive oil, 1 tbsp fresh lemon juice, 1/2 tsp Dijon mustard, 1/2 tsp honey or maple syrup, 1/4 tsp salt and 1/4 tsp black pepper. Whisk or shake until emulsified.

Pour dressing over the quinoa-arugula mixture and toss to coat evenly. Taste and adjust seasoning with a pinch more salt or pepper if needed.

Plate: Divide salad between two plates (serves 2). Slice rested chicken and place atop the salad. Drizzle any resting juices from the chicken over the dish. Serve immediately.