1. Garlic Butter Chicken with Parmesan Cauliflower Rice
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 4 cloves garlic, minced
- 1/4 cup unsalted butter, melted
- 1 cup grated Parmesan cheese
- 2 cups cauliflower rice
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Season the chicken breasts with salt and pepper.
3. In a large skillet, heat the olive oil over medium heat. Add the chicken breasts and cook for about 6-8 minutes on each side until browned and cooked through. Remove from the skillet and set aside.
4. In the same skillet, add the minced garlic and cook for about 1 minute until fragrant.
5. Add the melted butter and grated Parmesan cheese to the skillet. Stir until well combined and the cheese has melted.
6. Add the cauliflower rice to the skillet and toss to coat it with the garlic butter mixture. Cook for about 2-3 minutes until the cauliflower rice is heated through.
7. Return the cooked chicken breasts to the skillet and spoon some of the garlic butter mixture over them.
8. Transfer the skillet to the preheated oven and bake for about 10 minutes until the chicken is golden and the cheese is bubbly.
9. Serve the garlic butter chicken with Parmesan cauliflower rice and enjoy!
Nutrition:
- Calories: 395
- Fat: 20g
- Carbohydrates: 7g
- Protein: 45g
- Fiber: 2g
2. Shrimp Stir-Fry with Vegetables
Ingredients:
- 1 pound shrimp, peeled and deveined
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 cup broccoli florets
- 1 cup sliced bell peppers
- 1 cup sliced carrots
- Salt and pepper to taste
Instructions:
1. In a bowl, combine the shrimp, soy sauce, sesame oil, minced garlic, and grated ginger. Toss to coat the shrimp evenly and let it marinate for about 15 minutes.
2. Heat a large skillet or wok over medium-high heat. Add the marinated shrimp and cook for about 2-3 minutes until pink and cooked through. Remove the shrimp from the skillet and set aside.
3. In the same skillet, add the broccoli florets, sliced bell peppers, and sliced carrots. Stir-fry for about 5-6 minutes until the vegetables are crisp-tender.
4. Return the cooked shrimp to the skillet and toss with the vegetables. Season with salt and pepper to taste.
5. Continue to stir-fry for another 2-3 minutes until everything is heated through.
6. Serve the shrimp stir-fry with vegetables over steamed rice or noodles.
Nutrition:
- Calories: 245
- Fat: 5g
- Carbohydrates: 17g
- Protein: 34g
- Fiber: 4g
3. One-Pot Spaghetti with Meat Sauce
Ingredients:
- 1 pound ground beef
- 1 onion, diced
- 3 cloves garlic, minced
- 1 can (28 ounces) crushed tomatoes
- 1 can (6 ounces) tomato paste
- 2 teaspoons Italian seasoning
- 1 teaspoon sugar
- Salt and pepper to taste
- 8 ounces spaghetti
- Grated Parmesan cheese for serving
Instructions:
1. In a large pot or Dutch oven, cook the ground beef, diced onion, and minced garlic over medium heat until the beef is browned and the onion is translucent. Drain any excess fat.
2. Add the crushed tomatoes, tomato paste, Italian seasoning, sugar, salt, and pepper to the pot. Stir well to combine.
3. Break the spaghetti in half and add it to the pot. Make sure it is submerged in the sauce.
4. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 15-20 minutes, stirring occasionally, until the spaghetti is cooked al dente.
5. Serve the one-pot spaghetti with meat sauce hot, topped with grated Parmesan cheese.
Nutrition:
- Calories: 420
- Fat: 16g
- Carbohydrates: 42g
- Protein: 28g
- Fiber: 6g
4. Lemon Garlic Salmon with Roasted Vegetables
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- Zest and juice of 1 lemon
- 1 teaspoon dried dill
- Salt and pepper to taste
- 2 cups chopped mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes)
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 small bowl, whisk together the olive oil, minced garlic, lemon zest, lemon juice, dried dill, salt, and pepper.
4. Brush the lemon garlic mixture over the salmon fillets, making sure to coat them evenly.
5. In a separate bowl, toss the chopped mixed vegetables with a drizzle of olive oil, salt, and pepper.
6. Arrange the vegetables around the salmon fillets on the baking sheet.
7. Bake for about 12-15 minutes until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender.
8. Serve the lemon garlic salmon with roasted vegetables hot, and enjoy!
Nutrition:
- Calories: 350
- Fat: 19g
- Carbohydrates: 10g
- Protein: 35g
- Fiber: 3g
5. Caprese Chicken Skillet
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 4 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 8 ounces fresh mozzarella cheese, sliced
- 1/4 cup fresh basil leaves, chopped
- Salt and pepper to taste
Instructions:
1. Season the chicken breasts with salt and pepper.
2. In a large skillet, heat the olive oil over medium heat. Add the chicken breasts and cook for about 6-8 minutes on each side until browned and cooked through. Remove from the skillet and set aside.
3. In the same skillet, add the minced garlic and cook for about 1 minute until fragrant.
4. Add the halved cherry tomatoes to the skillet and cook for about 2-3 minutes until they start to soften.
5. Return the cooked chicken breasts to the skillet and top each breast with slices of fresh mozzarella cheese.
6. Cover the skillet with a lid and cook for another 2-3 minutes until the cheese has melted.
7. Remove the skillet from the heat and sprinkle the chopped fresh basil over the chicken breasts.
8. Serve the caprese chicken skillet hot, and enjoy!
Nutrition:
- Calories: 345
- Fat: 15g
- Carbohydrates: 7g
- Protein: 45g
- Fiber: 1g
6. Beef and Broccoli Stir-Fry
Ingredients:
- 1 pound beef sirloin, thinly sliced
- 2 tablespoons soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon
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