1. Spaghetti Aglio e Olio
Ingredient:
- 8 ounces of spaghetti
- 4 cloves of garlic, minced
- 1/4 cup of olive oil
- 1/2 teaspoon of red pepper flakes
- Salt and black pepper to taste
- Fresh parsley, chopped
Instructions:
1. Cook the spaghetti according to package instructions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the minced garlic and red pepper flakes, and sauté until fragrant.
3. Add the cooked spaghetti to the skillet and toss well to coat the pasta with the garlic-infused oil. Season with salt and black pepper to taste.
4. Serve the spaghetti aglio e olio garnished with fresh parsley.
Nutrition:
Calories: 440
Protein: 9g
Fat: 15g
Carbohydrates: 65g
Fiber: 3g
Sugar: 2g
2. Caprese Salad
Ingredient:
- 2 large tomatoes, sliced
- 8 ounces of fresh mozzarella, sliced
- Fresh basil leaves
- Balsamic glaze
- Salt and black pepper to taste
Instructions:
1. Arrange the tomato and mozzarella slices on a platter, alternating between each.
2. Place a fresh basil leaf on top of each tomato and mozzarella slice.
3. Drizzle balsamic glaze over the salad.
4. Season with salt and black pepper to taste.
5. Serve the caprese salad as a refreshing and simple supper option.
Nutrition:
Calories: 180
Protein: 12g
Fat: 12g
Carbohydrates: 7g
Fiber: 1g
Sugar: 3g
3. Chicken Stir-Fry
Ingredient:
- 2 chicken breasts, sliced
- 1 bell pepper, sliced
- 1 onion, sliced
- 2 cloves of garlic, minced
- 1/4 cup of soy sauce
- 1 tablespoon of honey
- 1 teaspoon of cornstarch
- 1 tablespoon of vegetable oil
- Salt and black pepper to taste
- Sesame seeds for garnish
Instructions:
1. In a small bowl, whisk together the soy sauce, honey, and cornstarch. Set aside.
2. Heat the vegetable oil in a large skillet or wok over high heat. Add the sliced chicken and cook until browned.
3. Add the bell pepper, onion, and minced garlic to the skillet. Stir-fry for a few minutes until the vegetables are tender-crisp.
4. Pour the soy sauce mixture into the skillet and toss to coat the chicken and vegetables. Cook for an additional 2 minutes until the sauce thickens.
5. Season with salt and black pepper to taste.
6. Serve the chicken stir-fry over steamed rice and garnish with sesame seeds.
Nutrition:
Calories: 350
Protein: 30g
Fat: 10g
Carbohydrates: 35g
Fiber: 4g
Sugar: 12g
4. Margherita Pizza
Ingredient:
- 1 pre-made pizza crust
- 1/2 cup of pizza sauce
- 1 cup of shredded mozzarella cheese
- Fresh basil leaves
- Olive oil
- Salt and black pepper to taste
Instructions:
1. Preheat the oven according to the pizza crust package instructions.
2. Spread the pizza sauce evenly over the crust.
3. Sprinkle the shredded mozzarella cheese on top of the sauce.
4. Tear the fresh basil leaves and scatter them over the cheese.
5. Drizzle a little olive oil over the pizza.
6. Season with salt and black pepper to taste.
7. Bake the margherita pizza in the preheated oven until the cheese is melted and bubbly, and the crust is golden brown.
8. Slice and serve the pizza for a quick and satisfying supper.
Nutrition:
Calories: 300
Protein: 15g
Fat: 12g
Carbohydrates: 35g
Fiber: 2g
Sugar: 3g
5. Greek Salad
Ingredient:
- 2 cups of mixed salad greens
- 1 cucumber, diced
- 1 tomato, diced
- 1/4 cup of Kalamata olives
- 1/4 cup of crumbled feta cheese
- Red onion, thinly sliced
- Greek salad dressing
- Salt and black pepper to taste
Instructions:
1. In a large bowl, combine the mixed salad greens, cucumber, tomato, Kalamata olives, crumbled feta cheese, and thinly sliced red onion.
2. Drizzle Greek salad dressing over the salad and toss gently to coat all the ingredients.
3. Season with salt and black pepper to taste.
4. Serve the Greek salad as a light and refreshing supper option.
Nutrition:
Calories: 200
Protein: 8g
Fat: 15g
Carbohydrates: 10g
Fiber: 3g
Sugar: 5g
6. Veggie Quesadillas
Ingredient:
- 4 large flour tortillas
- 1 bell pepper, sliced
- 1 onion, sliced
- 1 zucchini, sliced
- 1 cup of shredded cheddar cheese
- Olive oil
- Salt and black pepper to taste
- Sour cream and salsa for serving
Instructions:
1. Heat a little olive oil in a large skillet over medium heat. Add the sliced bell pepper, onion, and zucchini, and sauté until tender.
2. Remove the vegetables from the skillet and set aside.
3. Place a tortilla in the skillet and sprinkle half of the shredded cheddar cheese evenly over one half of the tortilla.
4. Arrange some of the sautéed vegetables on top of the cheese.
5. Fold the tortilla in half, pressing down gently with a spatula to seal the quesadilla.
6. Cook for a few minutes until the cheese is melted and the tortilla is crispy, then flip and cook the other side.
7. Repeat with the remaining tortillas and fillings.
8. Slice the veggie quesadillas into wedges and serve with sour cream and salsa.
Nutrition:
Calories: 350
Protein: 12g
Fat: 18g
Carbohydrates: 35g
Fiber: 4g
Sugar: 6g
7. Baked Salmon
Ingredient:
- 2 salmon fillets
- Lemon slices
- Fresh dill
- Salt and black pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Season the salmon with salt and black pepper to taste.
4. Top each fillet
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