1. Chicken Parmesan
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 cup flour
- 2 eggs, beaten
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400 degrees Fahrenheit.
2. In a shallow dish, combine the breadcrumbs, Parmesan cheese, salt, and pepper.
3. Place the flour in another shallow dish and the beaten eggs in a third dish.
4. Dip each chicken breast into the flour, then the eggs, and finally coat with the breadcrumb mixture.
5. Heat oil in a large skillet over medium-high heat. Cook the chicken breasts until golden brown on both sides, about 3-4 minutes per side.
6. Transfer the chicken breasts to a baking dish and top each one with marinara sauce and mozzarella cheese.
7. Bake in the preheated oven for 20-25 minutes, or until the chicken is cooked through and the cheese is melted and bubbly.
Nutrition:
Calories: 380
Protein: 35g
Fat: 15g
Carbohydrates: 25g
Fiber: 2g
Sugar: 4g
2. Beef Stir Fry
Ingredients:
- 1 pound beef sirloin, thinly sliced
- 2 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon cornstarch
- 2 tablespoons vegetable oil
- 1 onion, thinly sliced
- 1 bell pepper, thinly sliced
- 1 cup broccoli florets
- Salt and pepper to taste
Instructions:
1. In a bowl, combine the soy sauce, oyster sauce, and cornstarch. Add the beef slices and let marinate for 10 minutes.
2. Heat the vegetable oil in a large skillet or wok over high heat. Add the beef and cook until browned, about 2-3 minutes per side. Remove the beef from the skillet and set aside.
3. In the same skillet, add the onion, bell pepper, and broccoli. Stir-fry for 5-6 minutes, or until the vegetables are crisp-tender.
4. Return the beef to the skillet and stir to combine with the vegetables. Cook for an additional 2-3 minutes.
5. Season with salt and pepper to taste.
Nutrition:
Calories: 300
Protein: 25g
Fat: 15g
Carbohydrates: 15g
Fiber: 3g
Sugar: 5g
3. Baked Salmon
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400 degrees Fahrenheit.
2. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.
3. Place the salmon fillets on a baking sheet lined with parchment paper.
4. Drizzle the olive oil mixture over the salmon fillets, making sure to coat them evenly.
5. Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Nutrition:
Calories: 350
Protein: 30g
Fat: 20g
Carbohydrates: 2g
Fiber: 0g
Sugar: 0g
4. Vegetarian Quinoa Stir Fry
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon cornstarch
- 1 tablespoon water
- 2 cloves garlic, minced
- 1 cup sliced mushrooms
- 1 cup diced zucchini
- 1 cup diced bell pepper
- 1 cup snap peas
- Salt and pepper to taste
Instructions:
1. Rinse the quinoa under cold water and drain.
2. In a saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed.
3. In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, and water.
4. Heat a large skillet or wok over medium-high heat. Add the garlic, mushrooms, zucchini, bell pepper, and snap peas. Stir-fry for 5-6 minutes, or until the vegetables are crisp-tender.
5. Stir in the cooked quinoa and the soy sauce mixture. Cook for an additional 2-3 minutes, or until the sauce has thickened.
6. Season with salt and pepper to taste.
Nutrition:
Calories: 250
Protein: 10g
Fat: 8g
Carbohydrates: 40g
Fiber: 6g
Sugar: 5g
5. Easy Pasta Carbonara
Ingredients:
- 8 ounces spaghetti
- 4 slices bacon, chopped
- 2 cloves garlic, minced
- 2 eggs, beaten
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions. Drain and set aside.
2. In a large skillet, cook the bacon over medium heat until crispy. Remove the bacon from the skillet and set aside.
3. Drain all but 1 tablespoon of the bacon grease from the skillet. Add the minced garlic and cook for 1 minute, or until fragrant.
4. In a small bowl, whisk together the eggs and Parmesan cheese.
5. Add the cooked spaghetti to the skillet and toss to coat with the garlic and bacon grease.
6. Remove the skillet from the heat and quickly stir in the egg mixture. The heat from the spaghetti will cook the eggs.
7. Stir in the cooked bacon and season with salt and pepper to taste.
Nutrition:
Calories: 400
Protein: 20g
Fat: 15g
Carbohydrates: 45g
Fiber: 2g
Sugar: 2g
6. Teriyaki Chicken and Vegetable Skewers
Ingredients:
- 2 boneless, skinless chicken breasts, cut into 1-inch cubes
- 1 cup teriyaki sauce
- 1 bell pepper, cut into 1-inch pieces
- 1 zucchini, cut into 1-inch pieces
- 1 red onion, cut into 1-inch pieces
- Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. In a bowl, marinate the chicken cubes in the teriyaki sauce for 10 minutes.
3. Thread the marinated chicken, bell pepper, zucchini, and red onion onto skewers.
4. Season with salt and pepper.
5. Grill the skewers for 8-10 minutes, or until the chicken is cooked through and the vegetables are tender.
Nutrition:
Calories: 300
Protein: 25g
Fat: 5g
Carbohydrates: 40g
Fiber: 5g
Sugar: 20g
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