30 High-Protein Dinner Recipes Under 400 Calories

Did you know that a high-protein diet can help you feel fuller longer while supporting muscle growth? If you’re looking to spice up your dinner routine with delicious meals that pack a protein punch and stay under 400 calories, you’ve come to the right place! In this blog, we’ll explore 30 mouth-watering high-protein dinner recipes that are not only healthy but also incredibly flavorful, ensuring you’ll never sacrifice taste for nutrition again!

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Herb-Crusted Chicken with Quinoa Salad

This Herb-Crusted Chicken with Quinoa Salad is a delightful combination of flavorful herbs and wholesome ingredients that make it a healthy and satisfying meal.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese
• 1 tablespoon fresh thyme, chopped
• 1 tablespoon fresh rosemary, chopped
• 1 teaspoon garlic powder
• 2 eggs, beaten
• 2 cups cooked quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Total Time: 50 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a bowl, mix breadcrumbs, Parmesan cheese, thyme, rosemary, garlic powder, salt, and pepper.

3. Dip each chicken breast into the beaten eggs, then coat with the breadcrumb mixture.

4. Place the coated chicken breasts on a baking sheet lined with parchment paper.

5. Bake in the preheated oven for about 25-30 minutes or until the chicken is cooked through and golden brown.

6. While the chicken is baking, prepare the quinoa salad by combining cooked quinoa, cherry tomatoes, cucumber, and red onion in a large bowl.

7. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then pour over the quinoa salad and toss to combine.

8. Serve the herb-crusted chicken alongside the quinoa salad for a delicious meal.

Tips:

• Let the chicken rest for a few minutes after baking for juicier results.
• You can substitute quinoa with couscous or bulgur for a different texture.
• Feel free to mix in your favorite vegetables into the quinoa salad for added nutrition.

Spicy Turkey Stuffed Bell Peppers

This Spicy Turkey Stuffed Bell Peppers recipe brings together the bold flavors of seasoned turkey and a medley of spices, creating a delicious and satisfying meal that’s both healthy and hearty.

Ingredients:

• 4 large bell peppers
• 1 pound ground turkey
• 1 cup cooked rice
• 1 cup diced tomatoes
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon cayenne pepper
• 1/2 cup shredded cheese
• Salt and pepper, to taste
• Fresh cilantro, for garnish

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C) and prepare a baking dish.

2. Cut the tops off the bell peppers and remove the seeds. Set them aside.

3. In a skillet, heat the olive oil over medium heat and add the ground turkey, cooking until browned.

4. Stir in the cooked rice, diced tomatoes, chili powder, cumin, smoked paprika, cayenne pepper, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.

5. Stuff each bell pepper with the turkey mixture, pressing down to pack it in. Place the stuffed peppers in the prepared baking dish.

6. Top each pepper with shredded cheese and cover the dish with foil.

7. Bake in the preheated oven for 25 minutes, then remove the foil and bake for an additional 5 minutes, or until the cheese is bubbly.

8. Remove from the oven, let cool for a few minutes, and garnish with fresh cilantro before serving.

Tips:

• For extra spice, add diced jalapeños to the turkey mixture.
• Use quinoa instead of rice for a healthier option.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.

Lemon-Dijon Baked Salmon with Asparagus

This Lemon-Dijon Baked Salmon with Asparagus balances the zesty brightness of lemon and the sharpness of Dijon mustard, creating a flavor explosion in each bite.

Ingredients:

• 4 fillets salmon
• 1 bunch asparagus
• 2 tablespoons Dijon mustard
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon lemon zest
• 2 cloves garlic, minced
• Salt, to taste
• Pepper, to taste
• 1 tablespoon fresh parsley, chopped (for garnish)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Line a baking sheet with parchment paper and arrange the asparagus in a single layer.

3. In a small bowl, whisk together the Dijon mustard, olive oil, lemon juice, lemon zest, minced garlic, salt, and pepper.

4. Place the salmon fillets on the prepared baking sheet and brush the mustard mixture generously over each fillet.

5. Add the asparagus to the same baking sheet, drizzling it with a bit of olive oil and seasoning with salt and pepper.

6. Bake in the preheated oven for about 15 minutes, or until the salmon is cooked through and flakes easily with a fork.

7. Garnish with fresh parsley before serving.

Tips:

• For added flavor, marinate the salmon in the mustard mixture for 30 minutes before baking.
• Feel free to swap asparagus for other vegetables like broccoli or green beans.
• Use wild-caught salmon for better taste and sustainability.

High-Protein Egg Fried Rice

This High-Protein Egg Fried Rice is a deliciously satisfying dish that blends the savory flavors of eggs and vegetables with the richness of soy sauce, making it a nutritious choice for any meal.

Ingredients:

• 2 cups cooked brown rice
• 3 large eggs
• 1 cup mixed vegetables (peas, carrots, corn)
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 2 green onions, sliced
• 1/2 teaspoon black pepper
• 1/2 teaspoon salt
• 1/2 cup cooked chicken or tofu (optional for extra protein)

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat.

2. Add the minced garlic and sauté for about 30 seconds until fragrant.

3. Push the garlic to one side of the skillet and crack the eggs into the pan, scrambling them until fully cooked.

4. Stir in the mixed vegetables and cooked chicken or tofu (if using), cooking for an additional 3-4 minutes.

5. Add the cooked brown rice, soy sauce, black pepper, and salt, mixing everything thoroughly and frying for another 3-5 minutes.

6. Finally, stir in the sliced green onions before serving.

Tips:

• Use leftover rice for better texture and flavor.
• Feel free to customize with your favorite vegetables or proteins.
• For a spicier kick, add a dash of chili sauce or fresh chilies.
• Make it vegetarian by omitting the chicken and adding more veggies or scrambled tofu.

Cilantro-Lime Shrimp Tacos

This Cilantro-Lime Shrimp Tacos recipe is special for its vibrant flavors and refreshing taste that perfectly balance the savory shrimp with zesty lime and fragrant cilantro.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon chili powder
• 1 teaspoon cumin
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh lime juice
• 1/4 cup fresh cilantro, chopped
• 8 small corn tortillas
• 1 cup shredded cabbage
• 1/2 cup diced tomatoes
• 1 avocado, sliced
• 1/4 cup crema or sour cream for topping (optional)

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Instructions:

1. In a large bowl, combine the shrimp with olive oil, garlic, chili powder, cumin, salt, pepper, lime juice, and cilantro. Toss well to coat.

2. Heat a skillet over medium-high heat and add the seasoned shrimp. Cook for about 2-3 minutes on each side until the shrimp are pink and opaque.

3. While the shrimp cooks, warm the corn tortillas in a separate pan or directly over the flame for a few seconds on each side until pliable.

4. Once the shrimp is cooked, remove from heat and assemble the tacos by placing shrimp on each tortilla, followed by shredded cabbage, diced tomatoes, and avocado slices.

5. Drizzle with crema or sour cream if desired, and garnish with extra cilantro and lime wedges.

Tips:

• For spicier tacos, add some sliced jalapeños or a dash of hot sauce.
• Use fresh ingredients for the best flavor, especially the lime and cilantro.
• Prepare additional toppings like diced red onion or fresh salsa for variety.
• For meal prep, store cooked shrimp and toppings separately to keep them fresh.

Grilled Tofu and Vegetable Stir-Fry

This Grilled Tofu and Vegetable Stir-Fry is a vibrant dish that perfectly balances savory and smoky flavors with fresh, nutritious vegetables.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 tablespoons olive oil
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds
• 2 green onions, chopped

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. Preheat the grill to medium-high heat and lightly grease the grill grates.

2. Toss the cubed tofu with 1 tablespoon of olive oil and 1 tablespoon of soy sauce in a bowl.

3. Grill the tofu for about 5-7 minutes on each side until golden and crispy. Remove from grill and set aside.

4. In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat and add the minced garlic and grated ginger.

5. Add the sliced bell pepper, zucchini, and broccoli to the skillet, and stir-fry for approximately 5-7 minutes until tender.

6. Return the grilled tofu to the skillet and pour in the remaining 1 tablespoon of soy sauce and 1 tablespoon of sesame oil. Stir to combine.

7. Sprinkle with sesame seeds and chopped green onions before serving.

Tips:

• For extra flavor, marinate the tofu in soy sauce and ginger for at least 30 minutes before grilling.
• Feel free to substitute any seasonal vegetables you have on hand.
• Serve over rice or quinoa for a complete meal.

Zucchini Noodles with Turkey Meatballs

This Zucchini Noodles with Turkey Meatballs recipe offers a delightful fusion of fresh veggies and savory turkey flavors, making it a healthy yet satisfying meal.

Ingredients:

• 4 medium zucchinis
• 1 lb ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg
• 2 cloves garlic, minced
• 1/2 teaspoon onion powder
• 1 teaspoon Italian seasoning
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 2 cups marinara sauce
• 2 tablespoons olive oil
• Fresh basil for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a bowl, mix the ground turkey, breadcrumbs, Parmesan cheese, egg, garlic, onion powder, Italian seasoning, salt, and pepper until well combined.

3. Form the mixture into small meatballs, about the size of a golf ball, and place them on a baking sheet lined with parchment paper.

4. Bake the meatballs in the preheated oven for 20 minutes or until cooked through.

5. While the meatballs are baking, spiralize the zucchinis to create zucchini noodles.

6. In a large skillet, heat the olive oil over medium heat, then add the zucchini noodles. Sauté for 3-5 minutes until slightly tender.

7. Add marinara sauce to the skillet and stir gently to coat the noodles.

8. Once the meatballs are done, add them to the skillet and heat everything together for another 2-3 minutes.

9. Serve warm, garnished with fresh basil if desired.

Tips:

• For added flavor, try using garlic or herb-flavored breadcrumbs.
• If you prefer firmer zucchini noodles, do not overcook them.
• Make the meatballs ahead of time and freeze them for quick meals.

Garlic-Lemon Quinoa & Spinach

This Garlic-Lemon Quinoa & Spinach recipe features vibrant flavors of garlic and lemon, creating a fresh and nutritious dish that’s perfect for any meal.

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• 4 cups fresh spinach
• 1 lemon, juiced and zested
• salt to taste
• pepper to taste
• 1/4 cup grated Parmesan cheese (optional)

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. Rinse the quinoa under cold water and drain.

2. In a medium saucepan, combine the quinoa and vegetable broth, then bring to a boil.

3. Reduce the heat, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed.

4. In a large skillet, heat the olive oil over medium heat and sauté the minced garlic until fragrant, about 1 minute.

5. Add the fresh spinach to the skillet and cook until wilted, about 3-4 minutes.

6. Fluff the cooked quinoa with a fork and stir it into the skillet with the spinach and garlic.

7. Add lemon juice, lemon zest, salt, and pepper, mixing well to combine.

8. If desired, sprinkle grated Parmesan cheese on top before serving.

Tips:

• For a vegan option, skip the Parmesan cheese or use a plant-based alternative.
• Feel free to add other vegetables like bell peppers or tomatoes for extra flavor and nutrition.
• This dish can be served warm or cold, making it a great option for meal prep.

Chicken and Black Bean Lettuce Wraps

These Chicken and Black Bean Lettuce Wraps are a deliciously light and fresh meal, bursting with zesty flavors and perfect for a healthy appetizer or main dish.

Ingredients:

• 1 lb ground chicken
• 1 can (15 oz) black beans, drained and rinsed
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup corn (fresh or frozen)
• 1/4 cup fresh cilantro, chopped
• 1 head butter or iceberg lettuce, leaves separated
• 1 lime, cut into wedges

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. In a large skillet, heat the olive oil over medium heat and add the minced garlic, sauté for about 1 minute until fragrant.

2. Add the ground chicken to the skillet and cook, breaking it apart with a spatula, until it is fully cooked and no longer pink, about 5-7 minutes.

3. Stir in the black beans, cumin, chili powder, salt, and black pepper, and cook for an additional 2-3 minutes until everything is well combined and heated through.

4. Add the corn and chopped cilantro to the skillet, and stir until mixed in, cooking for another 1-2 minutes.

5. To serve, spoon the chicken and black bean mixture into individual lettuce leaves and squeeze lime juice on top before enjoying.

Tips:

• For extra flavor, add diced jalapeños or hot sauce to the chicken mixture.
• Serve with additional toppings like avocado or salsa for added freshness.
• You can prep the filling in advance and store it in the fridge for quick assembly at mealtime.

Baked Cod with Tomato Basil Salsa

This Baked Cod with Tomato Basil Salsa recipe is special for its vibrant, fresh flavors and healthful ingredients, making it a delightful dish for any occasion.

Ingredients:

• 4 cod fillets
• 2 cups cherry tomatoes, halved
• 1/4 cup fresh basil, chopped
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon dried oregano

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a bowl, combine cherry tomatoes, basil, garlic, olive oil, balsamic vinegar, salt, pepper, and oregano to create the salsa.

3. Place the cod fillets on a baking sheet lined with parchment paper.

4. Spoon the tomato basil salsa generously over the cod fillets.

5. Bake in the preheated oven for 12-15 minutes, or until the cod is opaque and flakes easily with a fork.

Tips:

• For extra flavor, marinate the cod with olive oil, salt, and pepper for 15-30 minutes before baking.
• Serve with a side of steamed vegetables or over a bed of quinoa for a complete meal.
• Feel free to adjust the amount of garlic and herbs in the salsa to suit your taste.

Protein-Packed Chickpea Curry

This Protein-Packed Chickpea Curry is a delightful and nourishing dish featuring aromatic spices and hearty chickpeas that come together to create a satisfying meal.

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/2 teaspoon red chili powder
• 1 can (14 oz) diced tomatoes
• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 cup coconut milk
• 1 cup spinach, chopped
• Salt to taste
• Fresh cilantro for garnish

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. In a large pot, heat the olive oil over medium heat and sauté the onion until translucent.

2. Add the garlic and ginger; cook for an additional minute until fragrant.

3. Stir in the cumin, coriander, turmeric, and red chili powder, cooking for 30 seconds to bloom the spices.

4. Add the diced tomatoes, chickpeas, and coconut milk, stirring well to combine.

5. Bring the mixture to a simmer, then reduce the heat and let it cook for 20 minutes, stirring occasionally.

6. Fold in the spinach and cook until wilted, about 2-3 minutes.

7. Season with salt to taste and garnish with fresh cilantro before serving.

Tips:

• For added heat, increase the amount of red chili powder or add diced jalapeños.
• This curry pairs well with rice or naan for a complete meal.
• Feel free to add more vegetables like bell peppers or zucchini for extra nutrition.

Savory Cinnamon Turkey Burgers

These Savory Cinnamon Turkey Burgers are a delicious twist on the classic burger, blending the warm flavors of cinnamon with hearty turkey for a unique and satisfying meal.

Ingredients:

• 1 pound ground turkey
• 1 teaspoon ground cinnamon
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon olive oil
• 4 whole wheat burger buns
• 4 slices sharp cheddar cheese
• 1 cup spinach leaves
• 1/2 cup sliced tomatoes
• 1/4 cup ketchup

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. In a large bowl, combine the ground turkey, ground cinnamon, garlic powder, onion powder, paprika, salt, and black pepper. Mix until well combined.

2. Divide the mixture into 4 equal portions and shape them into patties.

3. Heat the olive oil in a skillet over medium heat. Cook the turkey patties for about 5 minutes on each side, or until fully cooked and internal temperature reaches 165°F.

4. In the last minute of cooking, place a slice of cheddar cheese on each patty to melt.

5. Toast the burger buns lightly on the skillet or in a toaster.

6. Assemble the burgers by placing a turkey patty on each bun, and topping with spinach, sliced tomatoes, and ketchup.

Tips:

• For added flavor, consider mixing in some chopped herbs like parsley or cilantro into the turkey mixture.
• If you prefer a bit of heat, add a pinch of cayenne pepper to the patty mixture.
• Serve with a side of sweet potato fries for a delicious pairing.

Greek Yogurt Chicken Salad Lettuce Cups

This Greek Yogurt Chicken Salad Lettuce Cups recipe is a refreshing and healthy twist on traditional chicken salad, bursting with vibrant flavors and perfect for a light meal or appetizer.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup plain Greek yogurt
• 1/2 cup celery, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup grapes, halved
• 1 tablespoon Dijon mustard
• 1 tablespoon lemon juice
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 head of Romaine lettuce, leaves separated

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the shredded chicken, Greek yogurt, celery, red onion, grapes, Dijon mustard, lemon juice, garlic powder, salt, and pepper.

2. Mix all the ingredients together until well combined.

3. Taste and adjust the seasoning if necessary, adding more salt and pepper to your preference.

4. Scoop the chicken salad mixture onto the individual Romaine lettuce leaves.

5. Serve immediately as a fresh and healthy dish or refrigerate until ready to serve.

Tips:

• For added crunch, consider adding chopped nuts like almonds or walnuts.
• Mix in some diced apple or cucumber for extra freshness.
• This salad can be made a day in advance; just keep the dressing and chicken mixture separate until ready to serve.

Spicy Lentil and Sweet Potato Stew

This Spicy Lentil and Sweet Potato Stew is a warm, hearty dish that delights with its rich flavors and vibrant spices.

Ingredients:

• 1 cup lentils, rinsed
• 2 cups sweet potatoes, diced
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 bell pepper, chopped
• 2 cups vegetable broth
• 1 can diced tomatoes (15 oz)
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 2 cups spinach, chopped

Preparation Time: 10 minutes

Cooking Time: 30 minutes

Total Time: 40 minutes

Instructions:

1. Heat the olive oil in a large pot over medium heat.

2. Add the chopped onion and bell pepper, sautéing until they soften, about 5 minutes.

3. Stir in the minced garlic and cook for another minute until fragrant.

4. Add the diced sweet potatoes, lentils, diced tomatoes, vegetable broth, cumin, smoked paprika, cayenne pepper, salt, and black pepper to the pot.

5. Bring to a boil, then reduce heat to low and simmer uncovered for about 25 minutes, or until the lentils and sweet potatoes are tender.

6. Stir in the chopped spinach and cook for an additional 5 minutes until wilted.

7. Taste and adjust seasonings if needed before serving warm.

Tips:

• For extra heat, add more cayenne or a dash of hot sauce.
• This stew can be stored in the refrigerator for up to 5 days.
• Consider serving with crusty bread for a satisfying meal.

Cilantro Chicken with Cauliflower Rice

This Cilantro Chicken with Cauliflower Rice recipe is a delightful fusion of fresh flavors and healthy ingredients, perfect for a light yet satisfying meal.

Ingredients:

• 1 pound chicken breast, diced
• 2 cups cauliflower rice
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt to taste
• Pepper to taste
• 1 lime, juiced

Preparation Time: 10 minutes

Cooking Time: 20 minutes

Total Time: 30 minutes

Instructions:

1. In a large skillet, heat the olive oil over medium heat.

2. Add minced garlic and diced chicken, cooking until the chicken is browned and cooked through, about 5-7 minutes.

3. Stir in cumin, paprika, salt, and pepper, then squeeze lime juice over the mixture and add chopped cilantro.

4. In another skillet, sauté cauliflower rice over medium heat for about 5-7 minutes until tender.

5. Serve the cilantro chicken over a bed of cauliflower rice, garnished with additional cilantro if desired.

Tips:

• For extra flavor, marinate the chicken in lime juice and spices for 30 minutes before cooking.
• Try adding diced bell peppers or onions to the chicken mixture for added texture.
• Leftover cauliflower rice can be stored in the refrigerator for up to 3 days.

Beef and Broccoli Stir-Fry

This Beef and Broccoli Stir-Fry is a delightful combination of tender beef and crisp broccoli, marinated in a savory sauce that brings together bold and balanced flavors.

Ingredients:

• 1 pound flank steak, thinly sliced
• 3 cups broccoli florets
• 3 tablespoons soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1/2 cup beef broth
• 1 tablespoon sesame seeds (optional)

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. In a bowl, combine the sliced beef with soy sauce, oyster sauce, and cornstarch. Let it marinate for at least 10 minutes.

2. Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

3. Add the marinated beef to the skillet and stir-fry for about 3-4 minutes, or until browned and cooked through. Remove the beef from the skillet and set aside.

4. In the same skillet, add the remaining tablespoon of oil, garlic, and ginger. Stir-fry for about 30 seconds until fragrant.

5. Add the broccoli florets and stir-fry for another 3-4 minutes until they are tender but still bright green.

6. Return the beef to the skillet, pour in the beef broth, and mix everything together. Cook for an additional 2 minutes until heated through.

7. Optional: Sprinkle with sesame seeds before serving.

Tips:

• For extra flavor, consider adding red pepper flakes for a spicy kick.
• Serve over steamed rice or noodles for a complete meal.
• Ensure the skillet is sufficiently hot before adding the ingredients to achieve a nice sear.

Eggplant and Chickpea Casserole

This Eggplant and Chickpea Casserole bursts with rich Mediterranean flavors and offers a hearty, wholesome dish that’s both comforting and nutritious.

Ingredients:

• 1 large eggplant, diced
• 2 cups cooked chickpeas
• 1 can (14 oz) diced tomatoes
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1/4 cup fresh parsley, chopped
• 1/2 cup shredded mozzarella cheese (optional)

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 60 minutes

Instructions:

1. Preheat your oven to 375°F (190°C).

2. In a large skillet, heat the olive oil over medium heat and sauté the chopped onion until translucent.

3. Add the minced garlic and diced eggplant to the skillet, cooking until the eggplant is soft, about 10 minutes.

4. Stir in the cooked chickpeas, diced tomatoes, cumin, smoked paprika, salt, and black pepper. Cook for an additional 5 minutes.

5. Remove from heat and stir in fresh parsley. Transfer the mixture to a baking dish.

6. If using, sprinkle mozzarella cheese on top of the casserole.

7. Cover with aluminum foil and bake in the preheated oven for 30 minutes. Remove the foil and bake for another 15 minutes until the top is golden and bubbly.

8. Let the casserole cool for a few minutes before serving.

Tips:

• For a spicier version, add a pinch of red pepper flakes to the mixture.
• This casserole can be made ahead and stored in the fridge for up to 3 days.
• Garnish with extra parsley before serving for a fresh touch.

Greek Chicken Skewers with Tzatziki

These Greek Chicken Skewers with Tzatziki offer a delightful blend of Mediterranean flavors, perfect for summer grilling and easy entertaining.

Ingredients:

• 1 pound chicken breast, cubed
• 2 tablespoons olive oil
• 2 teaspoons dried oregano
• 2 cloves garlic, minced
• 1 teaspoon lemon juice
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 cup Greek yogurt
• 1/2 cucumber, grated and drained
• 1 tablespoon fresh dill, chopped
• 1 clove garlic, minced (for tzatziki)
• 1 teaspoon lemon juice (for tzatziki)

Preparation Time: 15 minutes

Cooking Time: 10 minutes

Total Time: 25 minutes

Instructions:

1. In a bowl, combine the olive oil, oregano, minced garlic, lemon juice, salt, and pepper to create a marinade.

2. Add the cubed chicken to the marinade and mix well, then let it marinate for at least 15 minutes.

3. While the chicken marinates, prepare the tzatziki by mixing the Greek yogurt, grated cucumber, dill, minced garlic, and lemon juice in a separate bowl.

4. Preheat your grill to medium-high heat.

5. Thread the marinated chicken onto skewers, spacing them evenly.

6. Grill the chicken skewers for about 10 minutes, turning occasionally until the chicken is cooked through.

7. Serve the skewers hot with tzatziki on the side.

Tips:

• Soak wooden skewers in water for 30 minutes before grilling to prevent burning.
• Feel free to add bell peppers or onions to the skewers for added flavor and color.
• The tzatziki can be prepared ahead of time and stored in the refrigerator for up to 2 days.

Quinoa-Stuffed Portobello Mushrooms

These Quinoa-Stuffed Portobello Mushrooms are a delightful blend of earthy flavors and wholesome ingredients, making them a perfect dish for any occasion.

Ingredients:

• 4 large portobello mushrooms
• 1 cup quinoa, rinsed
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup cherry tomatoes, halved
• 1/4 cup fresh parsley, chopped
• 1/2 cup shredded mozzarella cheese (optional)

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Total Time: 45 minutes

Instructions:

1. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

2. In a medium saucepan, combine the quinoa and vegetable broth; bring to a boil.

3. Reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and fluffy.

4. In a skillet, heat the olive oil over medium heat, then add the diced onion and garlic; sauté until softened.

5. Stir in the cooked quinoa, dried thyme, salt, black pepper, cherry tomatoes, and parsley, mixing well to combine.

6. Remove the stems from the portobello mushrooms and place them on the prepared baking sheet, gill side up.

7. Spoon the quinoa mixture evenly into each mushroom cap.

8. If desired, sprinkle mozzarella cheese on top of each stuffed mushroom.

9. Bake in the preheated oven for 20-25 minutes or until the mushrooms are tender and the tops are golden.

Tips:

• Feel free to add other vegetables like spinach or bell peppers for extra flavor and nutrition.
• These mushrooms make great leftovers; store them in an airtight container in the refrigerator.
• Serve with a side salad for a complete meal.

Red Lentil and Spinach Soup

This Red Lentil and Spinach Soup is special for its comforting blend of earthy lentils, vibrant spinach, and aromatic spices that come together in a hearty, nutritious dish.

Ingredients:

• 1 cup red lentils
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric
• 1/4 teaspoon red pepper flakes
• 4 cups fresh spinach
• 1 tablespoon lemon juice
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 25 minutes

Total Time: 35 minutes

Instructions:

1. Rinse the red lentils under cold water and set aside.

2. In a large pot, heat the olive oil over medium heat and sauté the diced onion until translucent.

3. Add the minced garlic, ground cumin, ground coriander, turmeric, and red pepper flakes to the pot, cooking until fragrant, about 1 minute.

4. Stir in the rinsed lentils and vegetable broth, bringing the mixture to a boil.

5. Reduce the heat and let it simmer for about 20 minutes, or until the lentils are tender.

6. Mix in the fresh spinach and lemon juice, cooking for an additional 5 minutes until the spinach is wilted.

7. Season with salt and pepper to taste before serving.

Tips:

• For a creamier texture, blend a portion of the soup before adding the spinach.
• Feel free to add other vegetables like carrots or celery for added nutrition.
• This soup can be stored in the refrigerator for up to 5 days or frozen for later use.

Teriyaki Salmon with Steamed Broccoli

This Teriyaki Salmon with Steamed Broccoli recipe brings together the rich flavors of sweet soy glaze and fresh vegetables for a healthy and delicious meal.

Ingredients:

• 4 fillets salmon
• 1/2 cup teriyaki sauce
• 2 cups broccoli florets
• 1 tablespoon olive oil
• 1 teaspoon sesame seeds
• 1/2 teaspoon garlic powder
• 1/2 teaspoon ginger powder
• Salt to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, mix the teriyaki sauce, garlic powder, ginger powder, and a pinch of salt.

3. Place the salmon fillets on a baking sheet lined with parchment paper and brush them with the teriyaki sauce mixture.

4. Bake the salmon for about 12-15 minutes or until it flakes easily with a fork.

5. While the salmon is baking, steam the broccoli florets in a pot with a steamer insert for about 5-7 minutes until tender.

6. Drizzle the steamed broccoli with olive oil and sprinkle with sesame seeds before serving.

7. Serve the teriyaki salmon alongside the broccoli for a nutritious meal.

Tips:

• For extra flavor, marinate the salmon in the teriyaki sauce for 30 minutes before baking.
• You can substitute the broccoli with other vegetables like asparagus or green beans.
• Serve with rice or quinoa for a complete meal.

Pulled Chicken with Avocado Salsa

This Pulled Chicken with Avocado Salsa is a flavorful dish that combines tender, slow-cooked chicken with a refreshing and zesty avocado salsa for a delightful meal.

Ingredients:

• 2 pounds chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon cumin
• 1 teaspoon salt
• ½ teaspoon black pepper
• 1 cup chicken broth
• 2 ripe avocados
• 1 small red onion, diced
• 1 lime, juiced
• ¼ cup fresh cilantro, chopped
• 1 jalapeño, finely chopped (optional)
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 6 hours

Total Time: 6 hours 10 minutes

Instructions:

1. In a slow cooker, place the chicken breasts and season with olive oil, smoked paprika, garlic powder, onion powder, cumin, salt, and pepper.

2. Pour the chicken broth over the seasoned chicken.

3. Cover and cook on low for about 6 hours, or until the chicken is tender and easily shredded with a fork.

4. In a bowl, combine the diced avocados, red onion, lime juice, cilantro, jalapeño (if using), and season with salt and pepper.

5. Once the chicken is cooked, shred it in the slow cooker and mix with the remaining juice from the slow cooker.

6. Serve the pulled chicken topped with the avocado salsa.

Tips:

• For added moisture, serve the pulled chicken with extra broth from the slow cooker.
• Make the avocado salsa just before serving to keep the avocados fresh and green.
• This dish pairs wonderfully with tortillas, rice, or on top of salads.

Spaghetti Squash with Pesto Chicken

This Spaghetti Squash with Pesto Chicken recipe brings together the delightful flavors of roasted squash and savory pesto chicken for a deliciously satisfying meal.

Ingredients:

• 1 medium spaghetti squash
• 2 cups cooked chicken, shredded
• 1 cup basil pesto
• 1/2 cup cherry tomatoes, halved
• 1/4 cup Parmesan cheese, grated
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1/2 teaspoon black pepper

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Total Time: 60 minutes

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.

3. Drizzle the inside of each half with 1 tablespoon of olive oil and season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

4. Place the spaghetti squash halves cut side down on a baking sheet and bake for 30-35 minutes until tender.

5. While the squash is baking, mix the shredded chicken with basil pesto in a bowl.

6. Once the squash is done, remove it from the oven and let it cool slightly before using a fork to scrape the flesh into spaghetti-like strands.

7. Toss the spaghetti squash strands with the pesto chicken mixture, halved cherry tomatoes, and remaining 1 tablespoon of olive oil.

8. Serve warm, garnished with grated Parmesan cheese.

Tips:

• For added flavor, roast the cherry tomatoes alongside the squash.
• You can use store-bought rotisserie chicken to save time.
• Feel free to add other vegetables like spinach or bell peppers for more nutrition.
• Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Tuscan White Bean and Kale Salad

This Tuscan White Bean and Kale Salad is a delightful blend of hearty beans, fresh greens, and zesty flavors that make it a nutritious and satisfying dish.

Ingredients:

• 1 can (15 oz) cannellini beans, drained and rinsed
• 4 cups kale, stems removed and chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the chopped kale, cannellini beans, cherry tomatoes, red onion, and parsley.

2. In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and black pepper.

3. Pour the dressing over the salad and toss gently to combine all ingredients.

4. Sprinkle the feta cheese on top and serve immediately or let it chill for 30 minutes for enhanced flavors.

Tips:

• Massage the kale with a little olive oil before adding other ingredients for a softer texture.
• This salad can be stored in the refrigerator for up to 2 days; however, add the feta just before serving.
• Feel free to substitute the cannellini beans with great northern beans or chickpeas for a different flavor.

Garlic Shrimp with Zucchini Noodles

This Garlic Shrimp with Zucchini Noodles recipe combines the vibrant flavors of garlic and fresh herbs with tender shrimp, making it a light and delicious meal.

Ingredients:

• 1 pound shrimp, peeled and deveined
• 4 medium zucchinis, spiralized
• 4 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon red pepper flakes
• 1 tablespoon lemon juice
• 1 tablespoon fresh parsley, chopped
• Salt and pepper to taste

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Total Time: 25 minutes

Instructions:

1. In a large skillet, heat 2 tablespoons of olive oil over medium heat.

2. Add the minced garlic and red pepper flakes, sauté for about 1 minute until fragrant.

3. Add the shrimp to the skillet, seasoning with salt and pepper, and cook for about 3-4 minutes on each side until the shrimp are pink and cooked through.

4. Add the spiralized zucchini to the skillet and toss everything together for about 2-3 minutes until the zucchini noodles are tender.

5. Drizzle the lemon juice and sprinkle with fresh parsley before serving.

Tips:

• For extra flavor, consider marinating the shrimp in lemon juice, garlic, and herbs for 15 minutes before cooking.
• Adjust the amount of red pepper flakes to suit your heat preference.
• To prevent the zucchini noodles from becoming soggy, serve immediately after cooking.

Cottage Cheese and Veggie Omelette

This Cottage Cheese and Veggie Omelette is a delightful blend of creamy cottage cheese and fresh vegetables, offering a nutritious and satisfying start to your day.

Ingredients:

• 2 large eggs
• 1/4 cup cottage cheese
• 1/4 cup bell peppers, diced
• 1/4 cup spinach, chopped
• 1/4 cup onion, diced
• 1 tablespoon olive oil
• Salt to taste
• Pepper to taste

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Total Time: 15 minutes

Instructions:

1. In a bowl, whisk together the eggs, salt, and pepper until well combined.

2. Stir the cottage cheese into the egg mixture until evenly distributed.

3. Heat olive oil in a non-stick skillet over medium heat, then add the diced onion and bell peppers.

4. Sauté the vegetables for about 3-4 minutes until they begin to soften.

5. Add in the chopped spinach and cook for an additional minute.

6. Pour the egg and cottage cheese mixture over the sautéed vegetables, tilting the pan to ensure even coverage.

7. Cook the omelette for about 5 minutes, or until the edges start to lift from the pan.

8. Gently fold the omelette in half and slide it onto a plate.

Tips:

• Feel free to add any other vegetables you have on hand, such as mushrooms or tomatoes.
• For extra flavor, sprinkle some cheese on top before folding the omelette.
• Serve with a side of toast or fresh fruit for a well-rounded meal.

Thai Peanut Chicken Salad

This Thai Peanut Chicken Salad is a delightful combination of crunchy vegetables and tender chicken, all tossed in a creamy, savory peanut dressing that offers a perfect balance of flavors.

Ingredients:

• 2 cups cooked chicken, shredded
• 1 cup red cabbage, shredded
• 1 cup carrots, julienned
• 1 cup bell pepper, sliced
• 1/2 cup green onions, sliced
• 1/4 cup cilantro, chopped
• 1/4 cup peanuts, chopped
• 1/3 cup peanut butter
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 tablespoon lime juice
• 1 teaspoon sesame oil

Preparation Time: 15 minutes

Cooking Time: 0 minutes

Total Time: 15 minutes

Instructions:

1. In a large bowl, combine the shredded chicken, red cabbage, carrots, bell pepper, green onions, and cilantro.

2. In a separate bowl, whisk together the peanut butter, soy sauce, honey, rice vinegar, lime juice, and sesame oil until smooth.

3. Pour the peanut dressing over the salad and toss until all ingredients are well coated.

4. Garnish with chopped peanuts before serving.

Tips:

• For added crunch, include water chestnuts or snap peas in the salad.
• Make the dressing in advance and store it in the refrigerator for up to a week.
• This salad can be served chilled or at room temperature for a perfect picnic dish.

Szechuan Tempeh with Green Beans

This Szechuan Tempeh with Green Beans features a vibrant blend of spicy, savory, and slightly sweet flavors that make it a deliciously satisfying dish.

Ingredients:

• 8 ounces tempeh, cubed
• 2 cups green beans, trimmed
• 3 tablespoons soy sauce
• 2 tablespoons Szechuan peppercorn oil
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon chili paste
• 1 tablespoon sesame seeds
• 2 tablespoons green onions, sliced

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. In a pan, heat 1 tablespoon of Szechuan peppercorn oil over medium heat.

2. Add the cubed tempeh and sauté until golden brown, about 5 minutes.

3. Stir in the minced garlic and grated ginger, cooking for another 1 minute.

4. Add the green beans to the pan and stir-fry for 3-4 minutes until they are tender-crisp.

5. Pour in the soy sauce, rice vinegar, and chili paste, stirring to combine all ingredients.

6. Let everything cook together for an additional 3-5 minutes until well coated and heated through.

7. Garnish with sesame seeds and sliced green onions before serving.

Tips:

• For extra crunch, add more vegetables like bell peppers or carrots.
• Adjust the amount of chili paste based on your heat preference.
• Serve with steamed rice or quinoa for a complete meal.
• For a vegan alternative, ensure the soy sauce is labeled as vegan.

Grilled Lemon-Herb Chicken with Spinach

This Grilled Lemon-Herb Chicken with Spinach showcases bright citrus and aromatic herbs, making it a refreshing and delicious meal option.

Ingredients:

• 4 chicken breasts
• 1/4 cup olive oil
• 2 lemons, juiced and zested
• 2 cloves garlic, minced
• 2 teaspoons dried oregano
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional)
• 5 cups fresh spinach
• 1/4 cup grated Parmesan cheese

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Total Time: 30 minutes

Instructions:

1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, salt, black pepper, and red pepper flakes.

2. Add the chicken breasts to the marinade, ensuring they are well-coated, and let them marinate for at least 15 minutes.

3. Preheat the grill to medium-high heat.

4. Grill the chicken for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C).

5. While the chicken is grilling, sauté the fresh spinach in a pan over medium heat until wilted, about 2-3 minutes.

6. Remove the grilled chicken from the grill and let it rest for a few minutes before slicing.

7. Serve the sliced chicken over a bed of sautéed spinach and sprinkle with Parmesan cheese.

Tips:

• For extra flavor, marinate the chicken for a few hours or overnight.
• Serve with a side of rice or quinoa for a complete meal.
• Add your favorite herbs or spices to the marinade to customize the flavor.

Spicy Black Bean & Quinoa Burger

This Spicy Black Bean & Quinoa Burger is a delicious and nutritious vegetarian option, packed with bold flavors and a satisfying texture.

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 oz) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup diced onion
• 1/4 cup diced bell pepper
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp smoked paprika
• 1/4 tsp cayenne pepper (adjust for spice preference)
• 1 large egg
• 1 tbsp olive oil
• Salt and pepper to taste

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Total Time: 35 minutes

Instructions:

1. In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.

2. Add the cooked quinoa, breadcrumbs, onion, bell pepper, garlic, cumin, chili powder, smoked paprika, cayenne pepper, egg, olive oil, salt, and pepper to the bowl. Mix until well combined.

3. Form the mixture into patties, approximately 1/2 inch thick.

4. Heat a skillet over medium heat and add a bit of olive oil. Cook each patty for about 5-7 minutes on each side, or until golden brown and heated through.

5. Serve hot on a bun with your favorite toppings like avocado, salsa, or lettuce.

Tips:

• For an extra kick, add a dash of hot sauce to the mixture before cooking.
• Make a batch ahead of time and freeze the uncooked patties for a quick meal later.
• Experiment with different spices to customize the flavor to your liking.