1. Grilled Chicken with Roasted Vegetables
Ingredient:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 cups of mixed vegetables (such as bell peppers, zucchini, and broccoli)
- 1 teaspoon dried herbs (such as thyme or rosemary)
- 1 lemon, sliced
Instructions:
1. Preheat the grill to medium-high heat.
2. Brush the chicken breasts with olive oil and season with salt and pepper.
3. Grill the chicken for about 6-8 minutes per side, or until cooked through.
4. While the chicken is grilling, toss the mixed vegetables with olive oil, salt, pepper, and dried herbs.
5. Place the vegetables on a baking sheet and roast in the oven at 400°F for 15-20 minutes, or until tender.
6. Serve the grilled chicken with the roasted vegetables and garnish with lemon slices.
Nutrition:
- Calories: 268
- Protein: 33g
- Carbohydrates: 9g
- Fat: 11g
- Fiber: 3g
2. Shrimp Stir-Fry with Brown Rice
Ingredient:
- 1 pound of shrimp, peeled and deveined
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves of garlic, minced
- 1 teaspoon grated ginger
- 2 cups of mixed vegetables (such as broccoli, carrots, and bell peppers)
- 2 cups cooked brown rice
Instructions:
1. In a bowl, marinate the shrimp in soy sauce, sesame oil, garlic, and ginger for 10 minutes.
2. Heat a large skillet or wok over medium-high heat and add the shrimp along with the marinade.
3. Cook the shrimp for 2-3 minutes on each side, until pink and cooked through.
4. Remove the shrimp from the skillet and set aside.
5. In the same skillet, add the mixed vegetables and cook for 5-7 minutes, until crisp-tender.
6. Add the cooked brown rice to the skillet and stir-fry for another 2-3 minutes.
7. Return the shrimp to the skillet and toss everything together.
Nutrition:
- Calories: 295
- Protein: 25g
- Carbohydrates: 40g
- Fat: 5g
- Fiber: 5g
3. Turkey Meatballs with Marinara Sauce
Ingredient:
- 1 pound ground turkey
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped parsley
- 1 egg
- 2 cloves of garlic, minced
- 1 cup marinara sauce
Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. In a bowl, mix together the ground turkey, breadcrumbs, Parmesan cheese, parsley, egg, and garlic.
3. Shape the mixture into small meatballs and place them on the prepared baking sheet.
4. Bake the meatballs for 15-20 minutes, or until cooked through.
5. In a saucepan, heat the marinara sauce over medium heat until warmed.
6. Serve the turkey meatballs with the marinara sauce.
Nutrition:
- Calories: 293
- Protein: 29g
- Carbohydrates: 15g
- Fat: 13g
- Fiber: 3g
4. Veggie Fajitas with Black Beans
Ingredient:
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 onion, sliced
- 1 tablespoon olive oil
- 2 teaspoons chili powder
- 1 teaspoon cumin
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 1 can black beans, drained and rinsed
Instructions:
1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the bell peppers and onion to the skillet and cook for 5-7 minutes, until softened.
3. In a small bowl, mix together the chili powder, cumin, garlic powder, paprika, salt, and pepper.
4. Sprinkle the spice mixture over the vegetables and stir to coat.
5. Add the black beans to the skillet and cook for another 2-3 minutes, until heated through.
Nutrition:
- Calories: 289
- Protein: 13g
- Carbohydrates: 47g
- Fat: 7g
- Fiber: 15g
5. Salmon with Quinoa and Steamed Broccoli
Ingredient:
- 4 salmon fillets
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 cup cooked quinoa
- Steamed broccoli
Instructions:
1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Place the salmon fillets on the prepared baking sheet.
3. Drizzle the lemon juice and olive oil over the salmon, then season with salt and pepper.
4. Bake the salmon for 12-15 minutes, or until cooked through.
5. Serve the salmon with cooked quinoa and steamed broccoli.
Nutrition:
- Calories: 296
- Protein: 34g
- Carbohydrates: 16g
- Fat: 11g
- Fiber: 3g
6. Chicken and Vegetable Stir-Fry
Ingredient:
- 2 boneless, skinless chicken breasts
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves of garlic, minced
- 1 teaspoon grated ginger
- 2 cups of mixed vegetables (such as snow peas, carrots, and mushrooms)
- 1 cup cooked brown rice
Instructions:
1. Slice the chicken breasts into thin strips.
2. In a bowl, combine the soy sauce, sesame oil, garlic, and ginger.
3. Add the chicken strips to the bowl and let them marinate for 10 minutes.
4. Heat a large skillet or wok over medium-high heat and add the chicken along with the marinade.
5. Cook the chicken for 5-7 minutes, or until cooked through.
6. Add the mixed vegetables to the skillet and cook for another 5 minutes, until crisp-tender.
7. Serve the chicken and vegetable stir-fry over cooked brown rice.
Nutrition:
- Calories: 292
- Protein: 30g
- Carbohydrates: 28g
- Fat: 9g
- Fiber: 4g
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