1. Grilled Chicken Salad
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Salt and pepper to taste
- 8 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1 cucumber, sliced
- 1/4 cup red onion, thinly sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinegar
Instructions:
1. Preheat grill to medium-high heat.
2. Brush chicken breasts with olive oil and season with salt and pepper.
3. Grill chicken for 6-8 minutes per side, or until cooked through.
4. Remove chicken from grill and let rest for 5 minutes before slicing.
5. In a large bowl, combine salad greens, cherry tomatoes, cucumber, red onion, and feta cheese.
6. Add sliced chicken on top of the salad.
7. Drizzle balsamic vinegar over the salad.
8. Toss the salad to combine all the ingredients.
9. Serve immediately and enjoy!
Nutrition:
- Calories: 350
- Protein: 35g
- Carbohydrates: 15g
- Fat: 15g
- Fiber: 5g
2. Spicy Shrimp Stir-Fry
Ingredients:
- 1 pound shrimp, peeled and deveined
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon sriracha sauce
- 2 tablespoons vegetable oil
- 1 bell pepper, thinly sliced
- 1 zucchini, thinly sliced
- 1 cup broccoli florets
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
Instructions:
1. In a small bowl, whisk together soy sauce, honey, and sriracha sauce.
2. In a large skillet, heat vegetable oil over medium-high heat.
3. Add bell pepper, zucchini, and broccoli to the skillet and cook for 3-4 minutes, until vegetables are tender-crisp.
4. Add minced garlic and grated ginger to the skillet and cook for an additional 1 minute.
5. Push the vegetables to one side of the skillet and add the shrimp to the other side.
6. Cook the shrimp for 2-3 minutes, or until pink and cooked through.
7. Pour the soy sauce mixture over the shrimp and vegetables and toss to coat.
8. Cook for an additional 1-2 minutes, until the sauce thickens slightly.
9. Serve the stir-fry hot and enjoy!
Nutrition:
- Calories: 250
- Protein: 25g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 5g
3. Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers
- 1 cup quinoa, cooked
- 1 cup black beans, rinsed and drained
- 1 cup corn kernels
- 1/2 cup salsa
- 1/4 cup shredded cheddar cheese
- 1/4 cup fresh cilantro, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a large bowl, combine cooked quinoa, black beans, corn kernels, salsa, cheddar cheese, cilantro, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture.
5. Place the stuffed bell peppers in a baking dish.
6. Bake for 25-30 minutes, or until the peppers are tender and the filling is heated through.
7. Remove from the oven and let cool for a few minutes before serving.
8. Garnish with additional cilantro, if desired.
9. Serve the stuffed bell peppers hot and enjoy!
Nutrition:
- Calories: 300
- Protein: 12g
- Carbohydrates: 50g
- Fat: 8g
- Fiber: 10g
4. Baked Salmon with Roasted Vegetables
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1/2 cup cherry tomatoes
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the salmon fillets and season with salt and pepper.
4. In a separate bowl, combine broccoli florets, bell peppers, zucchini, cherry tomatoes, minced garlic, lemon juice, and olive oil.
5. Toss the vegetables to coat them with the mixture.
6. Spread the vegetable mixture around the salmon fillets on the baking sheet.
7. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
8. Remove from the oven and let cool for a few minutes before serving.
9. Serve the baked salmon and roasted vegetables hot and enjoy!
Nutrition:
- Calories: 400
- Protein: 30g
- Carbohydrates: 20g
- Fat: 20g
- Fiber: 5g
5. Greek Yogurt Parfait
Ingredients:
- 1 cup Greek yogurt
- 1/2 cup mixed berries
- 1/4 cup granola
- 1 tablespoon honey
Instructions:
1. In a glass or small bowl, layer Greek yogurt, mixed berries, and granola.
2. Drizzle honey over the top of the parfait.
3. Repeat the layers until all the ingredients are used.
4. Serve the Greek yogurt parfait immediately and enjoy!
Nutrition:
- Calories: 250
- Protein: 20g
- Carbohydrates: 30g
- Fat: 10g
- Fiber: 5g
6. Veggie Omelette
Ingredients:
- 3 eggs
- 1/4 cup milk
- Salt and pepper to taste
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 1/4 cup sliced mushrooms
- 1/4 cup chopped spinach
- 1/4 cup shredded cheddar cheese
- 1 tablespoon olive oil
Instructions:
1. In a bowl, whisk together eggs, milk, salt, and pepper.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add chopped onion, bell pepper, mushrooms, and spinach to the skillet and cook until vegetables are tender.
4. Pour the egg mixture over the vegetables in the skillet.
5. Let the omelette cook for 2-3 minutes, or until the edges are set.
6. Sprinkle shredded cheddar cheese over one half of the omelette.
7. Fold the other half of the omelette over the cheese.
8. Cook for an additional
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