Comfort food doesn’t have to be calorie-laden. For light fall dinners that satisfy without the guilt, focus on nutritious ingredients prepared in a hearty yet wholesome way. A bowl of veggie-packed soup or chili, a frittata with lots of greens, or a stir fry over a bowl of broth are all options that provide warmth and comfort for relatively few calories.
As the temperatures drop, a bowl of soup becomes more appealing. A minestrone packed with beans, pasta and vegetables is a classic choice. Pureed vegetable soups made from broccoli, cauliflower or butternut squash are creamy and cozy. For extra protein, add chickpeas or diced tofu. A sprinkle of parmesan or chopped fresh herbs adds flavor without extra calories.
For a hearty main dish salad, top mixed greens with roasted vegetables, whole grains like farro or barley, and a lean protein such as grilled chicken breast or fish. A light vinaigrette and a bit of crumbled feta or goat cheese provide creaminess and richness to balance the hearty components.
Frittatas and stratas are ideal for a comforting low-calorie dinner. Whip a few eggs and combine with spinach, sun-dried tomatoes and basil for an Italian-inspired frittata. For extra volume without the calories, fold in egg whites. Serve the frittata with a simple salad for a complete, satisfying meal under 500 calories.
A stir fry over a broth-based noodle soup is a crave-worthy dish for a chilly night. Load up a stir fry with extra veggies such as bell peppers, broccoli, cabbage and carrots and a moderate amount of chicken, shrimp or tofu. Serve the stir fry components over a bowl of broth and noodles or rice noodles. The steaming broth provides warmth and extra volume, allowing you to feel fully satisfied with a modest portion of the stir fry.
With a focus on lean proteins, broths, veggies, whole grains and legumes, you can craft light fall dinners that comfort, nourish and satisfy. Keep portions moderate, limit high-fat and high-calorie garnishes, and you’ll enjoy your favorite fall flavors without overindulging. Staying hydrated and active during the day will also help you feel content with lighter evening meals.