1. Grilled Salmon with Quinoa and Roasted Vegetables
Ingredients:
- 4 salmon fillets
- 1 cup quinoa
- 2 cups mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes)
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Cook the quinoa according to package instructions.
3. Toss the mixed vegetables with olive oil, salt, and pepper. Spread them out on a baking sheet and roast in the oven at 400°F for 15-20 minutes.
4. Season the salmon fillets with salt and pepper. Grill them for about 4-5 minutes per side, or until cooked through.
5. Serve the grilled salmon over a bed of cooked quinoa and roasted vegetables.
Nutrition:
This dish is packed with protein and healthy fats from the salmon, as well as fiber and nutrients from the quinoa and vegetables. It is a balanced and nutritious meal option for a weekend dinner.
2. Mediterranean Stuffed Peppers
Ingredients:
- 4 bell peppers
- 1 cup quinoa
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup Kalamata olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F.
2. Cook the quinoa according to package instructions.
3. Cut off the tops of the bell peppers and remove the seeds and membranes.
4. In a bowl, mix together the cooked quinoa, chickpeas, cherry tomatoes, feta cheese, olives, olive oil, lemon juice, salt, and pepper.
5. Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
6. Bake in the oven for 25-30 minutes, or until the peppers are tender and the filling is heated through.
7. Serve the Mediterranean stuffed peppers as a delicious and healthy weekend dinner option.
Nutrition:
This dish is a great source of fiber and protein from the quinoa and chickpeas, as well as vitamins and minerals from the bell peppers and tomatoes. It is a flavorful and nutritious meal choice.
3. Baked Chicken with Sweet Potato and Broccoli
Ingredients:
- 4 chicken breasts
- 2 sweet potatoes, peeled and diced
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F.
2. Season the chicken breasts with garlic powder, paprika, salt, and pepper.
3. Place the chicken breasts on a baking sheet and arrange the sweet potato and broccoli around them.
4. Drizzle olive oil over the chicken, sweet potato, and broccoli, and toss to coat.
5. Bake in the oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Serve the baked chicken with sweet potato and broccoli for a healthy and satisfying weekend dinner.
Nutrition:
This meal provides lean protein from the chicken, complex carbohydrates from the sweet potatoes, and fiber and vitamins from the broccoli. It is a well-rounded and nutritious dinner option.
4. Shrimp Stir-Fry with Brown Rice
Ingredients:
- 1 pound shrimp, peeled and deveined
- 2 cups brown rice, cooked
- 2 cups mixed vegetables (such as bell peppers, snap peas, and carrots)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, minced
- 1 teaspoon garlic, minced
- Salt and pepper to taste
Instructions:
1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the ginger and garlic to the skillet and cook for 1 minute.
3. Add the shrimp and mixed vegetables to the skillet and stir-fry for 4-5 minutes, or until the shrimp is pink and cooked through.
4. Stir in the cooked brown rice and soy sauce. Cook for an additional 2-3 minutes, or until heated through.
5. Season with salt and pepper to taste.
6. Serve the shrimp stir-fry with brown rice as a healthy and flavorful weekend dinner.
Nutrition:
This dish is low in calories and fat, but high in protein and fiber. The shrimp provides omega-3 fatty acids, while the brown rice and vegetables add vitamins and minerals. It is a light and nutritious meal option.
5. Lentil and Vegetable Curry
Ingredients:
- 1 cup lentils
- 2 cups mixed vegetables (such as cauliflower, bell peppers, and peas)
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 tablespoon olive oil
- 1 teaspoon ginger, minced
- 1 teaspoon garlic, minced
- Salt and pepper to taste
Instructions:
1. Cook the lentils according to package instructions.
2. In a large skillet, heat the olive oil over medium heat.
3. Add the ginger and garlic to the skillet and cook for 1 minute.
4. Add the mixed vegetables to the skillet and cook for 5-7 minutes, or until tender.
5. Stir in the cooked lentils, coconut milk, and curry powder. Simmer for 10 minutes, or until heated through.
6. Season with salt and pepper to taste.
7. Serve the lentil and vegetable curry over rice or with naan bread for a healthy and satisfying weekend dinner.
Nutrition:
This curry is a great source of plant-based protein from the lentils, as well as healthy fats from the coconut milk. The mixed vegetables add vitamins and minerals, making it a nutritious and flavorful meal choice.
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