1. Grilled Chicken with Quinoa Salad
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 2 cups water
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 tomato, diced
- 1/4 cup red onion, chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
1. Preheat the grill to medium-high heat.
2. Season the chicken breasts with salt and pepper.
3. Grill the chicken for about 6-8 minutes on each side, or until cooked through.
4. In a medium saucepan, bring the water 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 water is absorbed.
5. In a large bowl, combine the cooked quinoa, cucumber, bell pepper, tomato, red onion, feta cheese, olive oil, lemon juice, salt, and pepper. Toss to combine.
6. Slice the grilled chicken and serve on top of the quinoa salad.
Nutrition:
- Calories: 450
- Protein: 35g
- Carbohydrates: 35g
- Fat: 18g
- Fiber: 6g
2. Baked Salmon with Roasted Vegetables
Ingredients:
- 2 salmon fillets
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 1 teaspoon dried dill
- Salt and pepper to taste
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 cup carrot sticks
- 1 cup Brussels sprouts, halved
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, whisk together the lemon juice, olive oil, dried dill, salt, and pepper.
3. Place the salmon fillets in a baking dish and pour the lemon juice mixture over them. Let marinate for 10 minutes.
4. In a separate baking dish, toss the broccoli, cauliflower, carrots, and Brussels sprouts with olive oil, garlic powder, paprika, salt, and pepper.
5. Bake the salmon and vegetables for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
Nutrition:
- Calories: 400
- Protein: 35g
- Carbohydrates: 20g
- Fat: 20g
- Fiber: 8g
3. Turkey Meatballs with Zucchini Noodles
Ingredients:
- 1 pound ground turkey
- 1/4 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1/4 cup chopped parsley
- 1/4 cup chopped onion
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- Salt and pepper to taste
- 4 zucchini
- 2 tablespoons olive oil
- 1 cup marinara sauce
- Grated Parmesan cheese for garnish
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, combine the ground turkey, breadcrumbs, Parmesan cheese, parsley, onion, garlic powder, dried oregano, dried basil, salt, and pepper. Mix until well combined.
3. Shape the mixture into meatballs and place them on a baking sheet lined with parchment paper.
4. Bake the meatballs for 20-25 minutes, or until cooked through.
5. While the meatballs are baking, use a spiralizer or a vegetable peeler to make zucchini noodles.
6. Heat olive oil in a large skillet over medium heat. Add the zucchini noodles and cook for 2-3 minutes, or until tender.
7. Serve the meatballs on top of the zucchini noodles, with marinara sauce and grated Parmesan cheese.
Nutrition:
- Calories: 350
- Protein: 25g
- Carbohydrates: 20g
- Fat: 15g
- Fiber: 6g
4. Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers
- 1 cup quinoa
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 zucchini, diced
- 1 cup corn kernels
- 1 cup black beans, rinsed and drained
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/4 cup shredded cheddar cheese
- Fresh cilantro for garnish
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish.
3. In a medium saucepan, bring the water 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 water is absorbed.
4. In a large skillet, heat olive oil over medium heat. Add the onion and garlic and cook until softened.
5. Add the zucchini, corn, black beans, cumin, salt, and pepper to the skillet. Cook for 5 minutes, or until the vegetables are tender.
6. Remove the skillet from heat and stir in the cooked quinoa.
7. Spoon the quinoa mixture into the bell peppers and top with shredded cheddar cheese.
8. Bake the stuffed peppers for 25-30 minutes, or until the peppers are tender and the cheese is melted and bubbly.
9. Garnish with fresh cilantro before serving.
Nutrition:
- Calories: 300
- Protein: 10g
- Carbohydrates: 50g
- Fat: 5g
- Fiber: 8g
5. Veggie Stir-Fry with Tofu
Ingredients:
- 1 tablespoon sesame oil
- 1/2 block firm tofu, cubed
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup snap peas
- 2 cloves garlic, minced
- 1 tablespoon soy sauce
- 1 tablespoon hoisin sauce
- 1/2 teaspoon ginger powder
- Salt and pepper to taste
- Cooked brown rice or quinoa for serving
Instructions:
1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add the tofu and cook until lightly browned on all sides. Remove from the skillet and set aside.
3. In the same skillet, add the bell pepper, broccoli, carrots, snap peas, and garlic. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp.
4. In a small bowl, whisk together the soy sauce, hoisin sauce, ginger powder, salt, and pepper.
5. Add the tofu back to the skillet and pour the sauce over the vegetables and tofu. Stir to coat everything evenly.
6. Cook for another 2-3 minutes,
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