1. Baked Chicken Legs
Ingredients:
- 4 chicken legs
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a small bowl, mix together the olive oil, garlic powder, paprika, salt, and pepper.
3. Place the chicken legs on a baking sheet and brush the oil mixture over them.
4. Bake for 40-45 minutes, or until the chicken is cooked through and the skin is crispy.
Nutrition:
Calories: 240
Protein: 20g
Fat: 16g
Carbohydrates: 0g
2. Spaghetti with Tomato Sauce
Ingredients:
- 8 ounces spaghetti
- 1 can (14 ounces) diced tomatoes
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to the package instructions.
2. In a large skillet, sauté the onion and garlic until softened.
3. Add the diced tomatoes, basil, oregano, salt, and pepper to the skillet. Simmer for about 10 minutes.
4. Drain the cooked spaghetti and add it to the skillet. Toss to coat the spaghetti with the tomato sauce.
Nutrition:
Calories: 350
Protein: 10g
Fat: 2g
Carbohydrates: 70g
3. Vegetable Stir-Fry
Ingredients:
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 teaspoon ginger, grated
- 1 clove garlic, minced
Instructions:
1. Heat a tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the bell pepper, zucchini, carrot, and broccoli to the skillet and stir-fry for about 5 minutes, or until the vegetables are tender-crisp.
3. In a small bowl, whisk together the soy sauce, honey, ginger, and garlic.
4. Pour the sauce over the vegetables and stir-fry for another minute.
Nutrition:
Calories: 120
Protein: 5g
Fat: 1g
Carbohydrates: 25g
4. Baked Salmon with Roasted Vegetables
Ingredients:
- 4 salmon fillets
- 1 tablespoon olive oil
- 1 teaspoon dried dill
- Salt and pepper to taste
- Assorted vegetables (such as potatoes, carrots, and Brussels sprouts)
- 1 tablespoon balsamic vinegar
- 1 teaspoon honey
Instructions:
1. Preheat the oven to 425°F (220°C).
2. Rub the salmon fillets with olive oil, dried dill, salt, and pepper.
3. Place the salmon on a baking sheet and arrange the vegetables around it.
4. Drizzle the vegetables with olive oil, balsamic vinegar, honey, salt, and pepper.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the vegetables are tender.
Nutrition:
Calories: 300
Protein: 25g
Fat: 15g
Carbohydrates: 20g
5. Black Bean Tacos
Ingredients:
- 1 can (14 ounces) black beans
- 1 onion, chopped
- 1 bell pepper, sliced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Tortillas
- Toppings (such as shredded lettuce, diced tomatoes, sour cream, and salsa)
Instructions:
1. Drain and rinse the black beans.
2. In a large skillet, sauté the onion and bell pepper until softened.
3. Add the black beans, cumin, chili powder, salt, and pepper to the skillet. Cook for about 5 minutes, or until heated through.
4. Warm the tortillas in a dry skillet or microwave.
5. Fill the tortillas with the black bean mixture and top with your desired toppings.
Nutrition:
Calories: 250
Protein: 10g
Fat: 3g
Carbohydrates: 45g
6. Meatball Subs
Ingredients:
- 1 pound ground beef
- 1/2 cup bread crumbs
- 1/4 cup grated Parmesan cheese
- 1 egg
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
- Sub rolls
- Marinara sauce
- Shredded mozzarella cheese
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix together the ground beef, bread crumbs, Parmesan cheese, egg, oregano, basil, salt, and pepper.
3. Shape the mixture into meatballs and place them on a baking sheet.
4. Bake for 20-25 minutes, or until the meatballs are cooked through.
5. Cut the sub rolls in half and place the meatballs on one half.
6. Top the meatballs with marinara sauce and shredded mozzarella cheese.
7. Place the subs in the oven for a few minutes, until the cheese is melted and bubbly.
Nutrition:
Calories: 400
Protein: 20g
Fat: 15g
Carbohydrates: 40g
7. Chicken and Vegetable Curry
Ingredients:
- 2 chicken breasts, cut into bite-sized pieces
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can (14 ounces) coconut milk
- Assorted vegetables (such as bell peppers, carrots, and peas)
- Salt and pepper to taste
- Cooked rice or naan bread
Instructions:
1. In a large skillet, sauté the onion and garlic until softened.
2. Add the chicken to the skillet and cook until browned on all sides.
3. Stir in the curry powder and cook for another minute.
4. Add the coconut milk and vegetables to the skillet. Bring to a simmer and cook until the chicken is cooked through and the vegetables are tender.
5. Season with salt and pepper to taste.
6. Serve the curry over cooked rice or with naan bread.
Nutrition:
Calories: 400
Protein: 25g
Fat: 20g
Carbohydrates: 30g
8. Veggie Quesadillas
Ingredients:
- Tortillas
- 1 cup shredded cheese
- Assorted vegetables (such as bell peppers, onions, and mushrooms), sliced
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