Chicken Dinner Ideas
Tired of the same ole, same ole Wednesday night chicken dish? Broaden your horizons with these 7 tasty chicken dinners for 590 calories or less! They’ll each easily fit into the See Daily Recommendations for a Healthy, Balanced Diet
Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day.
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Dinner #1 |  |
Chicken Ratatouille w/Noodles 1 serving Chicken Ratatouille 1 cup whole-wheat pasta noodles, cooked 1 cup (8oz) milk, nonfat |
|
526 Calories |
| Total Calories: 526 | ||
| % Fat: 17% % Saturated Fat: 3% % Carbohydrate: 48% % Protein: 38% |
Sodium: 244 mg Cholesterol: 87 mg Fiber: 8 g Vitamin A: 25% Vitamin C: 55% Calcium: 41% |
Grains: 2 ounces Vegetables: 2 cups Fruits: 0 cups Milk: 1 cup Meat and Beans: 3 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #2 | |
Chicken w/Ginger, Broccoli & Grapefruit, Brown Rice, Ambrosia 1 serving Chicken w/Ginger, Broccoli & Grapefruit ½ cup brown rice, cooked 1 serving Ambrosia 1 cup (8oz) milk, nonfat |
|
531 Calories |
| Total Calories: 531 | ||
| % Fat: 12% % Saturated Fat: 4% % Carbohydrate: 58% % Protein: 32% |
Sodium: 649 mg Cholesterol: 76 mg Fiber: 6 g Vitamin A: 34% Vitamin C: 155% Calcium: 44% |
Grains: 1 ounce Vegetables: ¾ cup Fruits: 1 ¼ cups Milk: 1 cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #3 | |
Slow Cooker Chicken Orzo & Garbanzo Beans, Broccoli 1 serving Chicken Orzo & Garbanzo Beans 1 cup broccoli, steamed 1 cup (8oz) water |
|
540 Calories |
| Total Calories: 540 | ||
| % Fat: 15% % Saturated Fat: 4% % Carbohydrate: 46% % Protein: 38% |
Sodium: 310 mg Cholesterol: 108 mg Fiber: 10 g Vitamin A: 10% Vitamin C: 113% Calcium: 14% |
Grains: 1 ½ ounces Vegetables: 2 cups Fruits: 0 cups Milk: 0 cups Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #4 | |
Roasted Squash & Eggplant Casserole w/Chicken, French Bread, Spinach Salad 1 serving Roasted Squash & Eggplant Casserole w/Chicken 1 tablespoon parmesan cheese, dry grated 2 slices whole-wheat crusty French bread, ½-inch thick 2 teaspoons non-butter spread, light 2 cups spinach 2 tablespoons red onion 1/2 cup mandarin orange segments 1 tablespoon honey mustard dressing, light 1 cup (8oz) milk, nonfat |
|
499 Calories |
| Total Calories: 499 | ||
| % Fat: 29% % Saturated Fat: 7% % Carbohydrate: 43% % Protein: 30% |
Sodium: 570 mg Cholesterol: 66 mg Fiber: 6 g Vitamin A: 87% Vitamin C: 87% Calcium: 48% |
Grains: 1 ounce Vegetables: 2 cups Fruits: ½ cup Milk: 1 ¼ cups Meat and Beans: 2 ½ ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #5 | |
Sesame Chicken over Soba Noodles, Power Gold Smoothie 1 serving Sesame Chicken ½ cup soba noodles, cooked 1 serving Power Gold Smoothie 1 cup (8oz) water |
|
498 Calories |
| Total Calories: 498 | ||
| % Fat: 10% % Saturated Fat: 2% % Carbohydrate: 56% % Protein: 34% |
Sodium: 497 mg Cholesterol: 73 mg Fiber: 6 g Vitamin A: 78% Vitamin C: 160% Calcium: 16% |
Grains: 1 ounce Vegetables: 1 cup Fruits: ½ cup Milk: ¼ cup Meat and Beans: 3 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #6 | |
Pear Bistro Salad, Creamy Squash Soup w/Apples 1 serving Pear Bistro Salad 1 serving Creamy Squash Soup w/Apples 2 cups (16oz) water |
|
587 Calories |
| Total Calories: 587 | ||
| % Fat: 19% % Saturated Fat: 4% % Carbohydrate: 43% % Protein: 39% |
Sodium: 521 mg Cholesterol: 103 mg Fiber: 10 g Vitamin A: 123% Vitamin C: 51% Calcium: 68% |
Grains: 0 ounces Vegetables: 1 ½ cups Fruits: 1 cup Milk: 1 ½ cups Meat and Beans: 4 ounces |
| Meal | |
Ingredients | |
Calories/Serving |
| Dinner #7 | |
Bowtie Pasta w/Chicken, Broccoli, & Feta, Fruited Romaine Salad 1 serving Bowtie Pasta w/Chicken, Broccoli, & Feta 1 serving Fruited Romaine Salad 1 cup (8oz) milk ,nonfat |
|
578 Calories |
| Total Calories: 578 | ||
| % Fat: 29% % Saturated Fat: 7% % Carbohydrate: 47% % Protein: 29% |
Sodium: 694 mg Cholesterol: 66 mg Fiber: 10 g Vitamin A: 53% Vitamin C: 213% Calcium: 55% |
Grains: 2 ounce Vegetables: 2 ½ cups Fruits: ¼ cup Milk: 1 ¼ cup Meat and Beans: 2 ounces |
Visit ChooseMyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Sodium: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
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