Tag archives for Healthy Dinner

Healthy Chicken Recipes | Dinner Made Easy

Pineapple Baked Chicken
Servings: 6
Calories: 233

8 boneless, skinless chicken thighs (or 4 boneless skinless chicken breasts), cut into strips (600g)
2 cups pineapple, diced
1 red pepper, roughly chopped
1 red onion, roughly chopped
1 tsp garlic powder
1 lime, juice and zest
1/8 tsp smoked paprika
1/2 tsp chili flakes
salt and pepper to taste
3 tbsp cilantro (for garnish)
oil

In a large baking dish, toss together all the ingredients. Wrap dish and place in the refrigerator for 2-3 hours (overnight is ideal). Bake chicken at 400ºF for 30-40 minutes, stirring once or twice until chicken is cooked through and pineapple begins to caramelize. Serve immediately or store in the refrigerator for up to 3 days.

Sweet & Spicy Chicken with Rice Noodles
Servings: 4
Calories: 344

Honey Sriracha Sauce:
2 tbsp soy sauce
1/4 cup chicken broth
1 tbsp sesame oil
2 tbsp Sriracha
3 tbsp honey
1 tsp garlic powder
2 chicken breasts, sliced into strips (300g)

Stir Fry:
1 red pepper, finely sliced
1 green pepper, finely sliced
2 cup red cabbage, thinly sliced
1 cup julienned carrots

To plate:
4 green onions, finely sliced
2 cups rice noodles, cooked
cilantro (for garnish)

In a large bowl, whisk together sauce ingredients and add chicken strips. Allow to marinate for at least 1 hour (overnight is best).
Once chicken has marinated, heat a large skillet over medium-high heat and add oil. Add chicken, discarding the marinade and fry chicken until almost cooked through. Add peppers, cabbage and carrots and cook for another 2 minutes, or until chicken is completely cooked and vegetables are to your liking. Serve stir fry over hot rice noodles and garnish with cilantro and green onions. Store in the refrigerator for up to 3 days.

Healthy Chicken Fingers with Honey Mustard Sauce
Servings: 6
Calories: 296

Chicken Fingers:
4 chicken breasts, sliced into strips
3/4 cup flour
3 tbsp cajun or chili seasoning
3 eggs
2 cups, cooked and cooled quinoa

Preheat oven to 375°F. In a wide bowl, mix together flour and seasoning. Set aside. In a second bowl, beat eggs. Set aside. Place quinoa in a large dish. Set aside. To bread chicken fingers, one strip at a time, lightly coat in flour mixture. Dip into beaten eggs and finish off by pressing into quinoa. Place on a large parchment-lined baking sheet and continue to bread remaining chicken strips. Bake at 375°F for 15-20 minutes or until the quinoa coating is golden brown and the chicken is cooked through. For best results, flip once during cooking to ensure even browning. Serve immediately or store in the refrigerator for up to 3 days.

Honey Mustard Sauce:
1/4 cup honey
1/4 cup Dijon mustard
2 tbsp plain Greek yogurt
lemon juice to taste
salt and pepper to taste

In a small bowl, whisk together honey, mustard and yogurt. Season with lemon juice, salt and pepper to taste. Store in the refrigerator for up to 5 days. Enjoy!

Leave a comment

3 Healthy Fish Recipes | Dinner Made Easy

Tortilla-Crusted Tilapia
Servings: 4
Calories: 363

1.5 lbs tilapia, sliced into strips
3 cups tortilla chips, crushed (7oz)
1/2 cup flour
1 tsp ground cumin
1/2 tsp chili flakes
1/2 tsp smoked paprika
1 tsp garlic powder
1 lime, zested
3 eggs

On a large plate or a wide-mouthed bowl, whisk together flour, cumin, child flakes, smoked paprika, garlic powder and lime zest. Set aside.
In another wide-mouthed bowl, beat eggs. Set aside.
Place crushed tortillas on a large plate.
To encrust fish, take one strip at a time and lightly toss it in the flour mixture. Next, dip the fish into the eggs, then finish off my coating it with the crushed tortillas. Place fish stick on a well-greased baking sheet. Continue coating remaining fish.
Bake at 350ºF for approximately 12-15 minutes, or until fish is cooked through and tortilla crust is lightly golden.
Serve immediately or store in the refrigerator for up to 3 days.
*If you prefer, you can pan fry the fish on a large skillet over medium-high heat.
Enjoy!

Maple Dijon Salmon
Servings: 4
Calories: 330

4 salmon fillets, 4-6oz
1/4 cup maple syrup
1/4 cup Dijon mustard
2 garlic cloves, minced
salt and pepper to taste
oil

In a large bowl, whisk together maple syrup, mustard, garlic and a drizzle of oil. Season with salt and pepper to taste.
Coat salmon with mixture and allow to sit in the refrigerator for 15-20 minutes.
Place fish on a lined baking sheet and bake at 400ºF for 10-12 minutes, or until salmon is cooked through.
Serve immediately or store in the refrigerator for up to 3 days.
Enjoy!

Cajun Mahi Mahi with Mango Salsa
Servings: 3
Calories: 390

For the Mahi Mahi:
1 tbsp oil
1.5lbs Mahi Mahi filets
2 tbsp cajun spice

For the Mango Salsa:
2 mangoes, finely diced
1/3 cup red onion, finely diced
1 jalapeño, deseeded and finely minced
1/4 cup cilantro, roughly chopped
1 lime, juice and zest
salt and pepper to taste

Mahi Mahi:
On a large cutting board or in a large bowl, sprinkle cajun seasoning over fish. Gently rub the seasoning in.
Heat a large nonstick skillet on the stove and add some oil. Add fish and fry on medium-high heat for 2-3 minutes per side, or until fish is lightly golden and cooked through. Do not overcrowd the pan. Fry fish in batches if necessary.
Serve immediately with salsa or store in the refrigerator for up to 3 days.

Salsa:
In a large bowl, toss all ingredients and season with salt and pepper to taste.
Serve immediately or store in the refrigerator for up to 5 days.
Enjoy!

Leave a comment

One Pot Garlic Shrimp & Asparagus | Easy Weeknight Dinners

One Pot Garlic Shrimp & Asparagus
2 tbsp butter or olive oil
3 cloves garlic, minced
1½ cups quinoa
2½ cups chicken broth
½ tsp red chili flakes
½ cup white wine (optional)
1lb raw shrimp, peeled and deveined
1 bunch asparagus, cut in thirds
1 lemon, zested and juiced
¼ cup fresh parsley
salt and pepper

In a large skillet melt butter over medium-high heat. Add garlic and cook for 30 seconds.  Add quinoa, chicken broth and white wine and bring mixture to a simmer. Reduce heat to low, cover and simmer for 15-20 minutes.  Add shrimp and asparagus, cover and cook for another 3-4 minutes or until shrimp is fully cooked. Finish with lemon zest, lemon juice, parsley, red chili flakes, salt and pepper. Enjoy!

Leave a comment
  • Twitter

  • Facebook

  • Want more?

Swedish Greys - a WordPress theme from Nordic Themepark.