1. Baked Lemon Herb Salmon
Ingredients:
- 1 pound salmon fillets
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, juiced
- 1 teaspoon dried thyme
- 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. In a small bowl, whisk together the olive oil, minced garlic, lemon juice, dried thyme, salt, and pepper.
4. Pour the mixture over the salmon fillets, making sure they are evenly coated.
5. Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
Nutrition:
Calories: 250
Protein: 30g
Fat: 12g
Carbohydrates: 2g
2. Quinoa Stuffed Bell Peppers
Ingredients:
- 4 bell peppers
- 1 cup cooked quinoa
- 1 cup black beans, rinsed and drained
- 1 cup diced tomatoes
- 1/2 cup corn kernels
- 1/4 cup chopped fresh cilantro
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove the seeds and membranes.
3. In a large bowl, combine the cooked quinoa, black beans, diced tomatoes, corn kernels, cilantro, cumin, paprika, salt, and pepper.
4. Stuff the bell peppers with the quinoa mixture and place them in a baking dish.
5. Bake for 25-30 minutes or until the peppers are tender and the filling is heated through.
Nutrition:
Calories: 300
Protein: 12g
Fat: 6g
Carbohydrates: 52g
3. Chicken and Vegetable Stir-Fry
Ingredients:
- 2 boneless, skinless chicken breasts, sliced
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 red bell pepper, sliced
- 1 broccoli crown, cut into florets
- 1 carrot, thinly sliced
- Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together the soy sauce, honey, and cornstarch. Set aside.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the sliced chicken and cook until browned and cooked through, about 5-7 minutes.
4. Remove the chicken from the skillet and set aside.
5. In the same skillet, add the minced garlic and grated ginger. Cook for 1 minute.
6. Add the bell pepper, broccoli, and carrot to the skillet. Cook for 5 minutes or until the vegetables are tender-crisp.
7. Return the chicken to the skillet and pour in the soy sauce mixture. Cook for 2 minutes, stirring constantly, until the sauce thickens.
Nutrition:
Calories: 350
Protein: 30g
Fat: 10g
Carbohydrates: 38g
4. Veggie Packed Turkey Meatballs
Ingredients:
- 1 pound ground turkey
- 1/2 cup grated zucchini
- 1/2 cup grated carrot
- 1/4 cup finely chopped onion
- 1/4 cup chopped fresh parsley
- 1/4 cup whole wheat breadcrumbs
- 1 large egg
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, combine the ground turkey, grated zucchini, grated carrot, chopped onion, chopped parsley, breadcrumbs, egg, minced garlic, dried oregano, salt, and black pepper.
3. Mix well until all the ingredients are evenly incorporated.
4. Shape the mixture into meatballs and place them on a baking sheet lined with foil.
5. Bake for 20-25 minutes or until the meatballs are cooked through and lightly browned.
Nutrition:
Calories: 200
Protein: 25g
Fat: 8g
Carbohydrates: 10g
Post a Comment for "Simple Healthy Family Dinners"