1. Spaghetti Bolognese
Ingredients:
- 1 pound ground beef
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can diced tomatoes
- 1 can tomato sauce
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- 8 ounces spaghetti noodles
Instructions:
1. In a large skillet, cook the ground beef, onion, and garlic over medium heat until the meat is browned and cooked through.
2. Add the diced tomatoes, tomato sauce, oregano, basil, salt, and pepper to the skillet. Stir to combine.
3. Reduce the heat to low and simmer for 20 minutes to allow the flavors to meld together.
4. Meanwhile, cook the spaghetti noodles according to the package instructions until al dente.
5. Drain the spaghetti and serve topped with the Bolognese sauce.
Nutrition:
Calories: 450
Protein: 25g
Carbohydrates: 40g
Fat: 20g
Fiber: 5g
2. Chicken Stir-Fry
Ingredients:
- 2 boneless, skinless chicken breasts, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- Salt and pepper to taste
Instructions:
1. In a large skillet or wok, heat the sesame oil over medium-high heat. Add the chicken and cook until browned and cooked through, about 5-7 minutes. Remove from the skillet and set aside.
2. In the same skillet, add the bell pepper, onion, broccoli, snap peas, and garlic. Cook until the vegetables are tender-crisp, about 5 minutes.
3. In a small bowl, whisk together the soy sauce, cornstarch, salt, and pepper. Pour the mixture over the vegetables in the skillet and stir to coat.
4. Return the cooked chicken to the skillet and stir to combine with the vegetables and sauce. Cook for an additional 2-3 minutes, until everything is heated through.
Nutrition:
Calories: 300
Protein: 30g
Carbohydrates: 15g
Fat: 10g
Fiber: 5g
3. Beef Tacos
Ingredients:
- 1 pound ground beef
- 1 packet taco seasoning
- 8 taco shells
- 1 cup shredded lettuce
- 1 cup diced tomatoes
- 1/2 cup shredded cheddar cheese
- 1/4 cup diced onions
- 1/4 cup diced jalapenos (optional)
- Salsa and sour cream for serving
Instructions:
1. In a large skillet, cook the ground beef over medium heat until browned and cooked through. Drain any excess grease.
2. Add the taco seasoning packet to the skillet and stir to coat the beef. Cook for an additional 2-3 minutes to allow the flavors to meld together.
3. Warm the taco shells according to the package instructions.
4. Fill each taco shell with a spoonful of the seasoned ground beef.
5. Top the tacos with shredded lettuce, diced tomatoes, shredded cheddar cheese, onions, and jalapenos if desired.
6. Serve with salsa and sour cream on the side.
Nutrition:
Calories: 350
Protein: 20g
Carbohydrates: 25g
Fat: 15g
Fiber: 5g
4. Vegetable Curry
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 can coconut milk
- 2 cups mixed vegetables (such as carrots, peas, and bell peppers)
- Salt and pepper to taste
Instructions:
1. In a large skillet, heat the vegetable oil over medium heat. Add the onion and garlic and cook until softened, about 5 minutes.
2. Add the curry powder, cumin, and coriander to the skillet. Stir to coat the onions and garlic with the spices.
3. Pour in the coconut milk and bring to a simmer.
4. Add the mixed vegetables to the skillet and cook until tender, about 10 minutes.
5. Season with salt and pepper to taste.
6. Serve the vegetable curry over steamed rice or with naan bread.
Nutrition:
Calories: 250
Protein: 5g
Carbohydrates: 20g
Fat: 15g
Fiber: 5g
5. Salmon with Roasted Vegetables
Ingredients:
- 2 salmon fillets
- 2 cups mixed vegetables (such as carrots, broccoli, and cauliflower)
- 2 tablespoons olive oil
- 1 teaspoon dried dill
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. In a bowl, toss the mixed vegetables with the olive oil, dried dill, salt, and pepper.
4. Spread the vegetables around the salmon on the baking sheet.
5. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
6. Serve the salmon with the roasted vegetables.
Nutrition:
Calories: 400
Protein: 30g
Carbohydrates: 10g
Fat: 25g
Fiber: 5g
6. Shrimp Scampi
Ingredients:
- 1 pound shrimp, peeled and deveined
- 4 tablespoons butter
- 4 cloves garlic, minced
- 1/4 cup white wine
- 2 tablespoons lemon juice
- 1/4 cup chopped parsley
- Salt and pepper to taste
Instructions:
1. In a large skillet, melt the butter over medium heat.
2. Add the garlic to the skillet and cook for 1 minute, until fragrant.
3. Add the shrimp to the skillet and cook until pink and cooked through, about 2-3 minutes per side.
4. Remove the shrimp from the skillet and set aside.
5. Add the white wine and lemon juice to the skillet. Bring to a simmer and cook for 2 minutes to reduce slightly.
6. Return the shrimp to the skillet and toss to coat in the sauce.
7. Stir in the chopped parsley and season with salt and pepper to taste.
8. Serve the shrimp scampi over cooked pasta or with crusty bread.
Nutrition:
Calories: 300
Protein: 25g
Carbohydrates: 5g
Fat: 20g
Fiber: 0g
7. Beef Stroganoff
Ingredients:
- 1 pound beef sirloin, sliced
- 1 onion, chopped
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