Introduction
Summer is the perfect time to enjoy light and refreshing meals that are also healthy. Whether you're looking for a quick and easy dinner after a long day at work or planning a gathering with friends and family, these easy healthy summer suppers are sure to satisfy your taste buds. From fresh salads to grilled meats and flavorful vegetables, there's something for everyone in this collection of recipes. So, put on your apron and get ready to whip up some delicious meals that are perfect for the summer season!
1. Grilled Lemon Herb Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon fresh herbs (such as rosemary, thyme, or parsley), chopped
- Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the lemon juice, olive oil, garlic, herbs, salt, and pepper.
2. Place the chicken breasts in a shallow dish and pour the marinade over them. Make sure the chicken is evenly coated.
3. Cover the dish with plastic wrap and refrigerate for at least 30 minutes, or up to overnight.
4. Preheat the grill to medium-high heat.
5. Remove the chicken from the marinade and discard any excess marinade.
6. Grill the chicken for 6-8 minutes per side, or until cooked through and no longer pink in the center.
7. Remove the chicken from the grill and let it rest for a few minutes before serving.
Nutrition: Each serving contains approximately 200 calories, 25g of protein, and 10g of fat.
2. Summer Vegetable Stir-Fry
Ingredients:
- 2 tablespoons olive oil
- 1 small onion, thinly sliced
- 2 cloves garlic, minced
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 zucchini, thinly sliced
- 1 yellow squash, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic to the skillet and cook until they start to soften, about 2-3 minutes.
3. Add the bell peppers, zucchini, and yellow squash to the skillet and cook for another 5 minutes, or until the vegetables are tender-crisp.
4. Stir in the cherry tomatoes and cook for an additional 2 minutes.
5. In a small bowl, whisk together the soy sauce, honey, sesame oil, salt, and pepper.
6. Pour the sauce over the vegetables and toss to coat evenly.
7. Cook for another 2 minutes, or until the sauce has thickened slightly.
8. Remove from heat and serve immediately.
Nutrition: Each serving contains approximately 150 calories, 5g of protein, and 8g of fat.
3. Greek Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1 tablespoon fresh dill, chopped
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
2. In a small bowl, whisk together the lemon juice, olive oil, garlic, dill, salt, and pepper.
3. Pour the dressing over the quinoa mixture and toss to coat evenly.
4. Refrigerate for at least 30 minutes before serving to allow the flavors to meld together.
5. Serve chilled and enjoy!
Nutrition: Each serving contains approximately 250 calories, 8g of protein, and 12g of fat.
4. Grilled Salmon with Mango Salsa
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Salt and pepper to taste
- 1 ripe mango, peeled and diced
- 1/2 red bell pepper, diced
- 1/4 cup red onion, finely chopped
- 1 jalapeno, seeded and minced
- 2 tablespoons fresh lime juice
- 2 tablespoons fresh cilantro, chopped
Instructions:
1. Preheat the grill to medium-high heat.
2. Rub the salmon fillets with the olive oil, chili powder, cumin, salt, and pepper.
3. Grill the salmon for 4-5 minutes per side, or until it flakes easily with a fork.
4. While the salmon is grilling, prepare the mango salsa by combining the diced mango, red bell pepper, red onion, jalapeno, lime juice, and cilantro in a bowl.
5. Stir well to combine.
6. Remove the salmon from the grill and let it rest for a few minutes.
7. Serve each salmon fillet with a spoonful of mango salsa on top.
Nutrition: Each serving contains approximately 300 calories, 25g of protein, and 15g of fat.
5. Caprese Salad Skewers
Ingredients:
- 1 pint cherry tomatoes
- 1 package mini mozzarella balls
- Fresh basil leaves
- Balsamic glaze
- Salt and pepper to taste
Instructions:
1. Skewer one cherry tomato, one mini mozzarella ball, and one basil leaf onto a toothpick.
2. Repeat with the remaining ingredients.
3. Arrange the skewers on a serving platter.
4. Drizzle with balsamic glaze and sprinkle with salt and pepper.
5. Serve immediately.
Nutrition: Each serving contains approximately 100 calories, 5g of protein, and 6g of fat.
Conclusion
These easy healthy summer suppers are perfect for those warm summer nights when you want a delicious and nutritious meal without spending hours in the kitchen. From grilled chicken and salmon to refreshing salads and vegetable stir-fries, there's something for everyone in this collection of recipes. So, don't let the summer heat get in the way of enjoying a tasty and healthy meal. Try out these recipes and let your taste buds thank you!
Post a Comment for "Easy Healthy Summer Suppers"