Overview
Eating a healthy, balanced diet is key to maintaining good health and well-being. But with so many recipes to choose from, it can be hard to know where to start. That's why we've put together a list of five delicious and healthy recipes featuring lean protein like chicken, fish, and vegetables. These recipes are packed with nutrients, easy to make, and perfect for anyone looking to eat healthier. Whether you're a busy parent or a fitness enthusiast, these recipes will help you fuel your body with the right nutrients and keep you feeling full and satisfied. So let's get started!
Recipe 1: Grilled Lemon Herb Chicken with Roasted Vegetables
Ingredients:
ü 4 chicken breasts
ü 1/4 cup olive oil
ü Juice of 2 lemons
ü 2 cloves garlic, minced
ü 1 teaspoon dried oregano
ü 1 teaspoon dried thyme
ü Salt and pepper
ü 2 sweet potatoes, peeled and chopped
ü 1 red onion, chopped
ü 1 pound Brussels sprouts, trimmed and halved
Instructions:
Ø In a bowl, whisk together the olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
Ø Place the chicken breasts in a large re-sealable bag and pour in the marinade. Seal the bag and massage the chicken to coat evenly. Let marinate for at least 30 minutes.
Ø Preheat the oven to 425°F. Line a baking sheet with parchment paper.
Ø In a separate bowl, toss the sweet potatoes, red onion, and Brussels sprouts with 2 tablespoons of olive oil, salt, and pepper. Spread the vegetables out on the baking sheet.
Ø Grill the chicken on medium-high heat for 6-8 minutes per side or until cooked through.
Ø Roast the vegetables in the preheated oven for 20-25 minutes or until tender and golden brown.
Ø Serve the chicken alongside the roasted vegetables for a healthy and satisfying meal.
Food values (per serving):
ü Calories: 360
ü Protein: 38g
ü Fat: 11g
ü Carbohydrates: 30g
ü Fiber: 8g
2. Baked Lemon Herb Salmon with Steamed Broccoli
Ingredients:
ü 4 salmon fillets
ü 2 tbsp. lemon juice
ü 2 cloves garlic, minced
ü 1 tsp dried oregano
ü 1 tsp dried thyme
ü Salt and pepper to taste
ü 1 lb. broccoli florets
Instructions:
Ø Preheat oven to 400°F. Line a baking sheet with parchment paper.
Ø In a small bowl, whisk together lemon juice, garlic, oregano, thyme, salt, and pepper. Brush the mixture onto the salmon fillets.
Ø Bake salmon for 12-15 minutes or until cooked through.
Ø Meanwhile, steam broccoli until tender and bright green, about 5-7 minutes.
Ø Serve baked salmon alongside steamed broccoli.
Food values (per serving):
ü Calories: 320
ü Protein: 32g
ü Fat: 16g
ü Carbohydrates: 12g
ü Fiber: 5g
3. Grilled Chicken and Veggie Skewers with Quinoa Salad
Ingredients:
ü 4 boneless, skinless chicken breasts, cut into chunks
ü 2 bell peppers, cut into chunks
ü 1 red onion, cut into chunks
ü 1 zucchini, sliced
ü 1 yellow squash, sliced
ü 2 tbsp. olive oil
ü 2 cloves garlic, minced
ü 1 tsp dried oregano
ü 1 tsp dried thyme
ü Salt and pepper to taste
ü 1 cup quinoa, cooked according to package instructions
ü 1/4 cup chopped fresh parsley
ü 1/4 cup chopped fresh mint
ü 1/4 cup chopped fresh basil
ü 2 tbsp. lemon juice
ü 2 tbsp. olive oil
Instructions:
Ø Preheat grill to medium-high heat.
Ø Thread chicken, bell peppers, onion, zucchini, and yellow squash onto skewers.
Ø In a small bowl, whisk together olive oil, garlic, oregano, thyme, salt, and pepper. Brush the mixture onto the skewers.
Ø Grill the skewers for 6-8 minutes on each side, or until chicken is fully cooked.
Ø In a separate bowl, mix together cooked quinoa, parsley, mint, basil, lemon juice, and olive oil.
Ø Serve grilled chicken and veggie skewers alongside quinoa salad.
Food values (per serving):
ü Calories: 390
ü Protein: 33g
ü Fat: 14g
ü Carbohydrates: 34g
ü Fiber: 6g
4. Greek Salad with Grilled Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tbsp. olive oil
- 1 tsp dried oregano
- Salt and pepper to taste
- 6 cups mixed greens
- 1/2 red onion, thinly sliced
- 1 cucumber, sliced
- 1-pint cherry tomatoes, halved
- 1/2 cup crumbled feta cheese
- 1/4 cup sliced Kalamata olives
- 1/4 cup chopped fresh parsley
- 2 tbsp. red wine vinegar
- 2 tbsp. olive oil
Instructions:
Ø Preheat grill to medium-high heat.
Ø In a small bowl, whisk together olive oil, oregano, salt, and pepper. Brush the mixture onto the chicken breasts.
Ø Grill chicken for 6-8 minutes on each side, or until fully cooked.
Ø In a large bowl, mix together mixed greens, red onion, cucumber, cherry tomatoes, feta cheese, olives, and parsley.
Ø In a separate bowl, whisk together red wine vinegar and olive oil. Drizzle over the salad and toss to combine.
Ø Serve grilled chicken on top of the Greek salad.
Food values (per serving):
ü Calories: 380
ü Protein: 41g
ü Fat: 19g
ü Carbohydrates: 16g
ü Fiber: 4g
5. Grilled Shrimp and Veggie Kabobs with Quinoa
Ingredients:
ü 1 lb. large shrimp, peeled and deveined
ü 1 red bell pepper, cut into chunks
ü 1 yellow bell pepper, cut into chunks
ü 1 zucchini, sliced
ü 1 yellow squash, sliced
ü 2 tbsp. olive oil
ü 2 cloves garlic, minced
ü 1 tsp dried oregano
ü 1 tsp dried thyme
ü Salt and pepper to taste
ü 1 cup quinoa, cooked according to package instructions
ü 1/4 cup chopped fresh parsley
ü 1/4 cup chopped fresh cilantro
ü 1/4 cup chopped fresh basil
ü 2 tbsp. lemon juice
ü 2 tbsp. olive oil
Instructions:
Ø Preheat grill to medium-high heat.
Ø Thread shrimp, red and yellow bell peppers, zucchini, and yellow squash onto skewers.
Ø In a small bowl, whisk together olive oil, garlic, oregano, thyme, salt, and pepper. Brush the mixture onto the skewers.
Ø Grill the skewers for 2-3 minutes on each side, or until shrimp are pink and cooked through.
Ø In a separate bowl, mix together cooked quinoa, parsley, cilantro, basil, lemon juice, and olive oil.
Ø Serve grilled shrimp and veggie kabobs alongside quinoa.
Food values (per serving):
ü Calories: 350
ü Protein: 27g
ü Fat: 14g
ü Carbohydrates: 32g
ü Fiber: 6g
Conclusion:
Incorporating lean protein sources into your diet is essential for maintaining a healthy lifestyle. Chicken, fish, and vegetables are great sources of lean protein and can be incorporated into a variety of healthy recipes. These five recipes are a great way to get started on your journey to a healthier you. Not only are they packed with protein, but they also provide a variety of nutrients and flavors to keep your taste buds satisfied. So, next time you're looking for a healthy meal option, try one of these recipes and enjoy the benefits of a nutritious and delicious meal.
Posts
0 Comments