1. Pasta with Tomato Sauce
Ingredient:
- 1 pound of pasta
- 2 cups of tomato sauce
- 1 tablespoon of olive oil
- 1 clove of garlic, minced
- Salt and pepper to taste
Instructions:
1. Cook the pasta according to the package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant.
3. Add the tomato sauce to the skillet and season with salt and pepper. Simmer for 5-10 minutes, stirring occasionally.
4. Add the cooked pasta to the skillet and toss until well coated with the tomato sauce.
5. Serve hot and enjoy!
Nutrition:
Calories: 400
Protein: 10g
Carbohydrates: 80g
Fat: 5g
2. Vegetable Stir-Fry
Ingredient:
- 2 cups of mixed vegetables (broccoli, bell peppers, carrots, etc.)
- 1 tablespoon of vegetable oil
- 2 cloves of garlic, minced
- 2 tablespoons of soy sauce
- 1 tablespoon of honey
Instructions:
1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and stir-fry for 1-2 minutes until fragrant.
3. Add the mixed vegetables to the skillet and stir-fry for 3-4 minutes until tender-crisp.
4. In a small bowl, whisk together the soy sauce and honey.
5. Pour the sauce over the vegetables and stir-fry for an additional 1-2 minutes.
6. Serve hot and enjoy!
Nutrition:
Calories: 200
Protein: 5g
Carbohydrates: 30g
Fat: 7g
3. Baked Chicken with Roasted Vegetables
Ingredient:
- 4 chicken breasts
- 4 cups of mixed vegetables (potatoes, carrots, onions, etc.)
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts and mixed vegetables on a baking sheet.
3. Drizzle the olive oil over the chicken and vegetables, then sprinkle with garlic powder, salt, and pepper.
4. Bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
5. Serve hot and enjoy!
Nutrition:
Calories: 300
Protein: 40g
Carbohydrates: 20g
Fat: 10g
4. Omelette with Spinach and Cheese
Ingredient:
- 4 eggs
- 1 cup of fresh spinach, chopped
- 1/2 cup of shredded cheese (cheddar, mozzarella, etc.)
- Salt and pepper to taste
Instructions:
1. In a bowl, whisk the eggs until well beaten. Season with salt and pepper.
2. Heat a non-stick skillet over medium heat. Add the chopped spinach and cook until wilted.
3. Pour the beaten eggs over the spinach and let cook for a few minutes until the edges start to set.
4. Sprinkle the shredded cheese over one half of the omelette.
5. Fold the other half of the omelette over the cheese and cook for another minute until the cheese is melted.
6. Serve hot and enjoy!
Nutrition:
Calories: 250
Protein: 20g
Carbohydrates: 2g
Fat: 18g
5. Tuna Salad Sandwich
Ingredient:
- 2 cans of tuna, drained
- 1/4 cup of mayonnaise
- 1/4 cup of diced celery
- 1/4 cup of diced red onion
- Salt and pepper to taste
- 4 slices of bread
Instructions:
1. In a bowl, combine the drained tuna, mayonnaise, diced celery, and diced red onion.
2. Season with salt and pepper, then mix well to combine.
3. Divide the tuna salad evenly between two slices of bread.
4. Top with the remaining two slices of bread to make sandwiches.
5. Cut the sandwiches in half and serve.
Nutrition:
Calories: 350
Protein: 30g
Carbohydrates: 20g
Fat: 15g
6. Bean and Cheese Quesadillas
Ingredient:
- 4 tortillas
- 1 cup of canned beans, drained and rinsed
- 1 cup of shredded cheese (cheddar, Monterey Jack, etc.)
- 1/4 cup of salsa
- Salt and pepper to taste
Instructions:
1. Heat a non-stick skillet over medium heat.
2. Place one tortilla in the skillet and sprinkle half of the shredded cheese on top.
3. Spread half of the beans evenly over the cheese.
4. Spoon half of the salsa over the beans.
5. Season with salt and pepper, then cover with another tortilla.
6. Cook for a few minutes on each side until the cheese is melted and the tortillas are crispy.
7. Repeat the process with the remaining ingredients to make another quesadilla.
8. Cut the quesadillas into wedges and serve.
Nutrition:
Calories: 400
Protein: 20g
Carbohydrates: 40g
Fat: 15g
7. Spaghetti Aglio e Olio
Ingredient:
- 1 pound of spaghetti
- 1/4 cup of olive oil
- 4 cloves of garlic, thinly sliced
- Red pepper flakes to taste
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to the package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the sliced garlic and red pepper flakes.
3. Cook for a few minutes until the garlic is golden brown and fragrant.
4. Add the cooked spaghetti to the skillet and toss until well coated with the garlic-infused oil.
5. Season with salt and pepper to taste.
6. Serve hot and enjoy!
Nutrition:
Calories: 450
Protein: 10g
Carbohydrates: 80g
Fat: 10g
8. Baked Salmon with Lemon and Dill
Ingredient:
- 4 salmon fillets
- 2 tablespoons of olive oil
- 1 lemon, sliced
- 2 tablespoons of fresh dill, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet.
3. Drizzle the olive oil over the salmon and season with salt and pepper.
4.
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