1. Cheesy Chicken Quesadillas
Ingredients:
- 2 cups cooked chicken, shredded
- 1 cup shredded cheddar cheese
- 1/2 cup diced tomatoes
- 1/4 cup diced onions
- 1/4 cup diced bell peppers
- 4 large tortillas
- 1/4 cup sour cream
- 1/4 cup salsa
- Salt and pepper to taste
Instructions:
1. In a bowl, mix together the shredded chicken, cheddar cheese, tomatoes, onions, and bell peppers. Season with salt and pepper.
2. Lay out one tortilla and spread a quarter of the chicken mixture on one half of the tortilla.
3. Fold the tortilla in half, pressing down to seal the edges.
4. Repeat with the remaining tortillas and chicken mixture.
5. Heat a large skillet over medium heat and place one quesadilla in the skillet.
6. Cook for 2-3 minutes on each side, or until the tortilla is golden brown and the cheese is melted.
7. Remove from the skillet and cut into wedges.
8. Serve with sour cream and salsa on the side.
Nutrition:
Calories: 340
Protein: 25g
Fat: 16g
Carbohydrates: 25g
Fiber: 3g
2. Spaghetti with Meatballs
Ingredients:
- 1 pound ground beef
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped fresh parsley
- 1/4 cup milk
- 1 egg
- 1 clove garlic, minced
- Salt and pepper to taste
- 1 jar marinara sauce
- 1 pound spaghetti
- Fresh basil for garnish
Instructions:
1. In a large bowl, mix together the ground beef, breadcrumbs, Parmesan cheese, parsley, milk, egg, garlic, salt, and pepper.
2. Form the mixture into meatballs, about 1 inch in diameter.
3. Heat a large skillet over medium heat and add the meatballs. Cook until browned on all sides.
4. Pour the marinara sauce over the meatballs and simmer for 20 minutes.
5. Meanwhile, cook the spaghetti according to package instructions. Drain.
6. Serve the meatballs and sauce over the spaghetti.
7. Garnish with fresh basil.
Nutrition:
Calories: 420
Protein: 22g
Fat: 12g
Carbohydrates: 58g
Fiber: 4g
3. BBQ Chicken Pizza
Ingredients:
- 1 pre-made pizza crust
- 1/2 cup BBQ sauce
- 1 cup cooked chicken, shredded
- 1/2 cup sliced red onion
- 1/2 cup sliced bell peppers
- 1 cup shredded mozzarella cheese
- Fresh cilantro for garnish
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Place the pizza crust on a baking sheet.
3. Spread the BBQ sauce evenly over the crust.
4. Top with the shredded chicken, red onion, bell peppers, and mozzarella cheese.
5. Bake for 10-12 minutes, or until the cheese is melted and bubbly.
6. Remove from the oven and let cool for a few minutes.
7. Garnish with fresh cilantro before serving.
Nutrition:
Calories: 380
Protein: 23g
Fat: 12g
Carbohydrates: 41g
Fiber: 2g
4. Teriyaki Salmon Stir-Fry
Ingredients:
- 1 pound salmon fillets, cut into cubes
- 2 tablespoons teriyaki sauce
- 1 tablespoon vegetable oil
- 1 cup sliced carrots
- 1 cup sliced bell peppers
- 1 cup sliced zucchini
- 1 cup sliced mushrooms
- 1/4 cup chopped green onions
- 2 cloves garlic, minced
- Salt and pepper to taste
- Cooked rice for serving
Instructions:
1. In a bowl, toss the salmon cubes with teriyaki sauce. Let marinate for 10 minutes.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the carrots, bell peppers, zucchini, mushrooms, green onions, and garlic to the skillet. Stir-fry for 5-6 minutes, or until the vegetables are tender-crisp.
4. Remove the vegetables from the skillet and set aside.
5. In the same skillet, add the marinated salmon cubes. Cook for 3-4 minutes, or until the salmon is cooked through.
6. Return the vegetables to the skillet and toss to combine.
7. Season with salt and pepper.
8. Serve the salmon stir-fry over cooked rice.
Nutrition:
Calories: 380
Protein: 26g
Fat: 15g
Carbohydrates: 35g
Fiber: 5g
5. Caprese Stuffed Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 4 slices mozzarella cheese
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh basil leaves
- 2 tablespoons balsamic glaze
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Butterfly the chicken breasts by slicing horizontally, but not all the way through, so that they open like a book.
3. Season the inside of the chicken breasts with salt and pepper.
4. Place a slice of mozzarella cheese on one side of each chicken breast.
5. Top the cheese with cherry tomatoes and basil leaves.
6. Fold the other side of the chicken breast over the filling, pressing down to seal.
7. Place the stuffed chicken breasts in a baking dish.
8. Bake for 25-30 minutes, or until the chicken is cooked through.
9. Drizzle the balsamic glaze over the chicken before serving.
Nutrition:
Calories: 320
Protein: 40g
Fat: 10g
Carbohydrates: 10g
Fiber: 2g
6. Greek Salad Wraps
Ingredients:
- 4 large tortillas
- 2 cups mixed salad greens
- 1 cup cherry tomatoes, halved
- 1/2 cup sliced cucumbers
- 1/4 cup sliced red onion
- 1/4 cup sliced Kalamata olives
- 1/4 cup crumbled feta cheese
- 2 tablespoons Greek dressing
Instructions:
1. Lay out one tortilla and place a quarter of the salad greens in the center.
2. Top with cherry tomatoes, cucumbers, red onion, Kalamata olives, and feta cheese.
3. Drizzle Greek dressing over the filling.
4. Fold in the sides of the tortilla and roll up tightly.
5. Repeat with the remaining tortillas and filling.
6
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