1. One-Pot Spaghetti
Ingredients:
- 8 ounces of spaghetti
- 1 pound of ground beef
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 can (14.5 ounces) of diced tomatoes
- 1 can (8 ounces) of tomato sauce
- 2 cups of water
- 1 teaspoon of Italian seasoning
- Salt and pepper to taste
Instructions:
1. In a large pot, cook the ground beef, onion, and garlic until the beef is browned and the onion is translucent.
2. Add the diced tomatoes, tomato sauce, water, Italian seasoning, salt, and pepper. Stir well.
3. Break the spaghetti in half and add it to the pot. Stir to combine.
4. Bring the mixture to a boil, then reduce the heat and simmer for 15-20 minutes or until the spaghetti is cooked and the sauce has thickened.
5. Serve hot and enjoy!
Nutrition:
Calories: 400
Protein: 25g
Fat: 15g
Carbohydrates: 40g
Fiber: 4g
2. Baked Chicken with Roasted Vegetables
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- Salt and pepper to taste
- 1 pound of mixed vegetables (such as carrots, broccoli, and bell peppers)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the chicken breasts on a baking sheet lined with foil.
3. Drizzle the olive oil over the chicken breasts and sprinkle with garlic powder, paprika, salt, and pepper.
4. In a separate bowl, toss the mixed vegetables with olive oil, salt, and pepper.
5. Place the chicken and vegetables in the oven and bake for 25-30 minutes or until the chicken is cooked through and the vegetables are tender.
6. Serve hot and enjoy!
Nutrition:
Calories: 350
Protein: 30g
Fat: 12g
Carbohydrates: 30g
Fiber: 8g
3. Mexican Stuffed Peppers
Ingredients:
- 4 bell peppers (any color)
- 1 pound of ground beef
- 1 onion, chopped
- 1 can (14.5 ounces) of diced tomatoes
- 1 can (15 ounces) of black beans, rinsed and drained
- 1 cup of cooked rice
- 1 teaspoon of chili powder
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a large skillet, cook the ground beef and onion until the beef is browned and the onion is translucent.
4. Add the diced tomatoes, black beans, cooked rice, chili powder, salt, and pepper. Stir well.
5. Stuff the bell peppers with the mixture and place them in a baking dish.
6. Cover the dish with foil and bake for 30-35 minutes or until the peppers are tender.
7. Serve hot and enjoy!
Nutrition:
Calories: 300
Protein: 25g
Fat: 10g
Carbohydrates: 25g
Fiber: 6g
4. Vegetable Stir-Fry
Ingredients:
- 1 tablespoon of vegetable oil
- 1 onion, sliced
- 2 cloves of garlic, minced
- 1 bell pepper, sliced
- 2 carrots, sliced
- 1 cup of broccoli florets
- 1 cup of snap peas
- 2 tablespoons of soy sauce
- Salt and pepper to taste
Instructions:
1. Heat the vegetable oil in a large skillet or wok over medium heat.
2. Add the onion and garlic and cook until the onion is translucent.
3. Add the bell pepper, carrots, broccoli, and snap peas. Stir-fry for 5-7 minutes or until the vegetables are tender-crisp.
4. Stir in the soy sauce, salt, and pepper.
5. Serve hot and enjoy!
Nutrition:
Calories: 200
Protein: 5g
Fat: 7g
Carbohydrates: 30g
Fiber: 8g
5. Cheesy Baked Ziti
Ingredients:
- 8 ounces of ziti pasta
- 1 pound of ground beef
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 can (14.5 ounces) of diced tomatoes
- 1 can (8 ounces) of tomato sauce
- 1 cup of shredded mozzarella cheese
- 1/2 cup of grated Parmesan cheese
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cook the ziti pasta according to package instructions. Drain and set aside.
3. In a large skillet, cook the ground beef, onion, and garlic until the beef is browned and the onion is translucent.
4. Add the diced tomatoes, tomato sauce, salt, and pepper. Stir well.
5. In a greased baking dish, layer half of the cooked ziti pasta, half of the meat sauce, and half of the mozzarella and Parmesan cheeses. Repeat the layers.
6. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes or until the cheese is melted and bubbly.
7. Serve hot and enjoy!
Nutrition:
Calories: 450
Protein: 25g
Fat: 18g
Carbohydrates: 45g
Fiber: 4g
6. Baked Salmon with Lemon and Dill
Ingredients:
- 4 salmon fillets
- 2 tablespoons of olive oil
- 1 lemon, sliced
- 2 tablespoons of fresh dill, chopped
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with foil.
3. Drizzle the olive oil over the salmon fillets and sprinkle with salt, pepper, and fresh dill.
4. Place a lemon slice on top of each fillet.
5. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
6. Serve hot and enjoy!
Nutrition:
Calories: 300
Protein: 30g
Fat: 15g
Carbohydrates: 0g
Fiber: 0g
7. Vegetable Curry
Ingredients:
- 1 tablespoon of vegetable oil
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 bell pepper, chopped
- 2 carrots, sliced
- 1 cup of cauliflower florets
- 1 can (14 ounces) of
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