1. Baked Chicken Parmesan
Ingredients:
- 4 boneless, skinless chicken breasts
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 eggs, beaten
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
Instructions:
1. Preheat the oven to 400°F (200°C) and grease a baking dish.
2. In a shallow bowl, mix together the breadcrumbs, Parmesan cheese, oregano, basil, garlic powder, salt, and black pepper.
3. Dip each chicken breast into the beaten eggs, then coat with the breadcrumb mixture, pressing it on firmly.
4. Place the coated chicken breasts in the greased baking dish. Bake for 25-30 minutes or until the chicken is cooked through and the breadcrumbs are golden brown.
5. Remove the dish from the oven and spoon marinara sauce over each chicken breast. Sprinkle with shredded mozzarella cheese.
6. Return the dish to the oven and bake for an additional 5-10 minutes or until the cheese is melted and bubbly.
7. Serve the Baked Chicken Parmesan with pasta or a side salad for a complete meal.
Nutrition:
- Calories: 390
- Fat: 13g
- Protein: 46g
- Carbohydrates: 23g
- Fiber: 2g
2. Grilled Salmon with Lemon Butter
Ingredients:
- 4 salmon fillets
- 1/4 cup unsalted butter, melted
- Juice of 1 lemon
- 2 cloves garlic, minced
- Salt and pepper to taste
- Fresh dill for garnish
Instructions:
1. Preheat the grill to medium-high heat.
2. In a small bowl, whisk together the melted butter, lemon juice, minced garlic, salt, and pepper.
3. Brush the salmon fillets with the lemon butter mixture, reserving some for basting.
4. Place the salmon fillets on the grill, skin-side down. Cook for 4-5 minutes per side, basting with the remaining lemon butter mixture.
5. Remove the salmon from the grill and garnish with fresh dill.
6. Serve the Grilled Salmon with Lemon Butter with roasted vegetables or a side of rice for a delicious and nutritious dinner.
Nutrition:
- Calories: 350
- Fat: 20g
- Protein: 35g
- Carbohydrates: 2g
- Fiber: 0g
3. Spinach and Feta Stuffed Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 2 cloves garlic, minced
- 1/4 teaspoon dried oregano
- Salt and pepper to taste
- Olive oil for cooking
Instructions:
1. Preheat the oven to 375°F (190°C) and grease a baking dish.
2. In a medium bowl, mix together the chopped spinach, crumbled feta cheese, minced garlic, dried oregano, salt, and pepper.
3. Cut a pocket into each chicken breast, being careful not to cut all the way through.
4. Stuff each chicken breast with the spinach and feta mixture, pressing the edges to seal.
5. Heat olive oil in a skillet over medium heat. Add the stuffed chicken breasts and cook for 3-4 minutes on each side, or until golden brown.
6. Transfer the browned chicken breasts to the greased baking dish and bake for 20-25 minutes or until the chicken is cooked through.
7. Serve the Spinach and Feta Stuffed Chicken with a side of roasted potatoes or quinoa for a satisfying dinner.
Nutrition:
- Calories: 280
- Fat: 12g
- Protein: 38g
- Carbohydrates: 3g
- Fiber: 1g
4. Shrimp Scampi
Ingredients:
- 1 pound shrimp, peeled and deveined
- 4 cloves garlic, minced
- 1/4 cup butter
- 1/4 cup olive oil
- Juice of 1 lemon
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- Cooked pasta or crusty bread for serving
Instructions:
1. In a large skillet, melt the butter and olive oil over medium heat.
2. Add the minced garlic to the skillet and cook for 1-2 minutes, until fragrant.
3. Increase the heat to medium-high and add the shrimp to the skillet. Cook for 3-4 minutes, stirring occasionally, until the shrimp turn pink and opaque.
4. Remove the skillet from the heat and stir in the lemon juice, chopped parsley, salt, and pepper.
5. Serve the Shrimp Scampi over cooked pasta or with crusty bread to soak up the delicious sauce.
Nutrition:
- Calories: 320
- Fat: 23g
- Protein: 24g
- Carbohydrates: 5g
- Fiber: 0g
5. Beef Stir-Fry
Ingredients:
- 1 pound flank steak, thinly sliced
- 2 tablespoons soy sauce
- 2 tablespoons oyster sauce
- 2 tablespoons cornstarch
- 1 tablespoon vegetable oil
- 1 onion, thinly sliced
- 2 bell peppers, thinly sliced
- 2 cups broccoli florets
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the soy sauce, oyster sauce, and cornstarch. Set aside.
2. Heat the vegetable oil in a large skillet or wok over high heat.
3. Add the sliced flank steak to the skillet and cook for 2-3 minutes, until browned. Remove the steak from the skillet and set aside.
4. In the same skillet, add the sliced onion, bell peppers, broccoli florets, and minced garlic. Stir-fry for 3-4 minutes, until the vegetables are crisp-tender.
5. Return the cooked steak to the skillet and pour the sauce mixture over the meat and vegetables.
6. Cook for an additional 2-3 minutes, until the sauce has thickened.
7. Serve the Beef Stir-Fry over steamed rice or noodles for a quick and flavorful dinner.
Nutrition:
- Calories: 380
- Fat: 12g
- Protein: 30g
- Carbohydrates: 38g
- Fiber: 5g
6. Vegetable Curry
Ingredients:
- 1 tablespoon vegetable oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric
- 1/4 teaspoon cayenne pepper (optional)
- 1 can coconut milk
- 2 cups mixed vegetables (such as carrots, bell peppers, peas, and potatoes)
- Salt to taste
- Fresh cilantro for garnish
Instructions:
1. Heat
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