1. Lemon Herb Grilled Chicken with Quinoa
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 lemon, juiced
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1 cup quinoa
- 2 cups water or chicken broth
Instructions:
1. In a small bowl, mix together lemon juice, olive oil, garlic, basil, oregano, salt, and pepper.
2. Place chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes or overnight.
3. Preheat grill to medium-high heat.
4. Cook chicken on the grill for 6-8 minutes per side, or until cooked through.
5. While the chicken is grilling, rinse quinoa under cold water. In a medium saucepan, bring water or chicken broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes, or until liquid is absorbed and quinoa is tender.
6. Serve grilled chicken with cooked quinoa.
Nutrition:
- Calories: 350
- Fat: 8g
- Carbohydrates: 40g
- Protein: 30g
2. Black Bean Tacos
Ingredients:
- 1 can black beans, rinsed and drained
- 1 tablespoon olive oil
- 1 small onion, diced
- 1 clove garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 6 small tortillas
- Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes
Instructions:
1. Heat olive oil in a skillet over medium heat. Add onion and garlic, and cook until onion is translucent.
2. Add black beans, cumin, chili powder, salt, and pepper to the skillet. Cook until beans are heated through.
3. Warm tortillas in a dry skillet or in the microwave.
4. Divide the black bean mixture evenly among the tortillas. Add desired toppings.
Nutrition:
- Calories: 300
- Fat: 6g
- Carbohydrates: 50g
- Protein: 10g
3. Baked Salmon with Roasted Vegetables
Ingredients:
- 2 salmon fillets
- 2 tablespoons olive oil
- 1 teaspoon dried dill
- Salt and pepper to taste
- 2 cups mixed vegetables (such as broccoli, bell peppers, and carrots)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet lined with foil. Drizzle with olive oil and sprinkle with dried dill, salt, and pepper.
3. Toss mixed vegetables with olive oil, salt, and pepper on a separate baking sheet.
4. Bake salmon and vegetables for 15-20 minutes, or until salmon is cooked through and vegetables are tender.
Nutrition:
- Calories: 400
- Fat: 20g
- Carbohydrates: 10g
- Protein: 40g
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