1. Baked Chicken with Roasted Vegetables
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried herbs (such as thyme, rosemary, or oregano)
- Salt and pepper to taste
- 1 pound mixed vegetables (such as carrots, bell peppers, and zucchini), cut into bite-sized pieces
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Place the chicken breasts on a baking sheet and drizzle with olive oil. Sprinkle with dried herbs, salt, and pepper.
3. In a separate bowl, toss the mixed vegetables with olive oil, salt, and pepper.
4. Spread the vegetables around the chicken on the baking sheet.
5. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Serve hot and enjoy!
Nutrition:
- Calories: 320
- Protein: 30g
- Carbohydrates: 15g
- Fat: 15g
- Fiber: 5g
2. One-Pot Spaghetti with Tomato Sauce
Ingredients:
- 8 ounces spaghetti
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 can (14 ounces) diced tomatoes
- 1 can (6 ounces) tomato paste
- 1 teaspoon dried basil
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions. Drain and set aside.
2. In a large pot, heat the olive oil over medium heat. Add the onion and garlic, and sauté until fragrant.
3. Add the diced tomatoes, tomato paste, dried basil, salt, and pepper. Stir well to combine.
4. Simmer the sauce for 10-15 minutes, or until it thickens slightly.
5. Add the cooked spaghetti to the pot and toss to coat in the sauce.
6. Serve hot and enjoy!
Nutrition:
- Calories: 350
- Protein: 12g
- Carbohydrates: 65g
- Fat: 4g
- Fiber: 6g
3. Grilled Salmon with Lemon Dill Sauce
Ingredients:
- 4 salmon fillets
- 2 tablespoons olive oil
- Salt and pepper to taste
- Juice of 1 lemon
- 1 tablespoon fresh dill, chopped
- 1 tablespoon Greek yogurt
Instructions:
1. Preheat your grill to medium-high heat.
2. Brush the salmon fillets with olive oil and season with salt and pepper.
3. Grill the salmon for 4-5 minutes per side, or until it flakes easily with a fork.
4. In a small bowl, whisk together the lemon juice, fresh dill, and Greek yogurt.
5. Serve the grilled salmon with the lemon dill sauce on top.
6. Enjoy!
Nutrition:
- Calories: 300
- Protein: 30g
- Carbohydrates: 2g
- Fat: 20g
- Fiber: 0g
4. Vegetable Stir-Fry with Tofu
Ingredients:
- 1 block of firm tofu, drained and cubed
- 2 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon cornstarch
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 carrot, sliced
- 1 cup snap peas
Instructions:
1. In a bowl, whisk together the soy sauce, sesame oil, and cornstarch. Add the tofu cubes and toss to coat.
2. Heat a large skillet or wok over medium-high heat. Add the tofu and cook until browned on all sides. Remove from the skillet and set aside.
3. In the same skillet, add the garlic and ginger. Sauté for 1 minute.
4. Add the bell pepper, broccoli, carrot, and snap peas to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
5. Return the tofu to the skillet and toss to combine with the vegetables.
6. Serve hot and enjoy!
Nutrition:
- Calories: 250
- Protein: 15g
- Carbohydrates: 20g
- Fat: 12g
- Fiber: 6g
5. Caprese Salad
Ingredients:
- 2 large tomatoes, sliced
- 1 ball of fresh mozzarella cheese, sliced
- Fresh basil leaves
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions:
1. Arrange the tomato and mozzarella slices on a platter.
2. Tuck the fresh basil leaves in between the tomato and mozzarella slices.
3. Drizzle the balsamic vinegar and olive oil over the salad.
4. Season with salt and pepper to taste.
5. Serve immediately and enjoy!
Nutrition:
- Calories: 200
- Protein: 10g
- Carbohydrates: 10g
- Fat: 15g
- Fiber: 2g
6. Veggie Quesadillas
Ingredients:
- 4 large tortillas
- 1 cup shredded cheese (such as cheddar or Monterey Jack)
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 cup sliced mushrooms
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large skillet over medium heat. Add the bell pepper, onion, and mushrooms. Sauté until tender.
2. Lay a tortilla flat on a clean surface. Sprinkle half of the shredded cheese on one side of the tortilla.
3. Spoon half of the sautéed vegetables on top of the cheese.
4. Fold the tortilla in half to cover the cheese and vegetables.
5. Repeat steps 2-4 with the remaining tortillas, cheese, and vegetables.
6. Heat a separate large skillet over medium heat. Cook each quesadilla for 2-3 minutes on each side, or until the cheese has melted and the tortillas are crispy.
7. Serve hot and enjoy!
Nutrition:
- Calories: 350
- Protein: 15g
- Carbohydrates: 25g
- Fat: 20g
- Fiber: 5g
7. Chicken and Vegetable Curry
Ingredients:
- 1 pound chicken breast, cut into bite-sized pieces
- 1 tablespoon curry powder
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 can (14 ounces) coconut milk
- Salt and pepper to taste
Instructions:
1. In a large skillet, heat some oil over medium heat. Add the chicken pieces and cook until browned on all sides.
2. Add the curry powder, onion, and garlic to the skillet. Sauté until fragrant.
3. Add
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