MEAL RECIPES I

Healthy meal recipes are dishes that are low in unhealthy fats, added sugars, and sodium, and high in essential nutrients such as protein, fiber, vitamins, and minerals. 

These recipes usually include whole foods, fruits, vegetables, lean protein sources, and whole grains. 

Eating a balanced diet with healthy meals can help you maintain a healthy weight, reduce your risk of chronic diseases, and improve your overall health and well-being.

Below are five healthy meal recipes that you can try.

 

GRILLED CHICKEN AND VEGETABLE SKEWERS

Ingredients

1 lb of diced, skinless, boneless chicken breast.

2 red bell peppers, cut into chunks.

2 Zucchinis, sliced into rounds.

1 red onion, cut into chunks.

1/4 cup olive oil.

1 tablespoon lemon juice.

1 teaspoon garlic powder.

Salt and pepper.

Instructions

To avoid scorching, soak wooden skewers in water for 30 minutes before grilling.

In a small bowl, mix together olive oil, lemon juice, garlic powder, salt, and pepper.

Thread the chicken, bell peppers, zucchini, and onion on the skewers.

Brush the skewers with the marinade mixture.

Preheat the grill to medium-high heat.

Turning skewers every few minutes, grill for 10-15 minutes or until the chicken is thoroughly cooked.

QUINOA AND VEGETABLE STIR-FRY

Ingredients

1 cup quinoa.

2 cups water.

1 tablespoon olive oil.

1 Red bell pepper, sliced.

1 Yellow bell pepper, sliced.

2 Zucchinis, sliced.

1/2 cup sliced mushrooms.

2 cloves garlic, minced.

1 tablespoon soy sauce.

Salt and pepper.

Instructions

Rinse quinoa in a fine-mesh strainer.

Boil quinoa and water in a medium saucepan. Once the water has been absorbed and the quinoa is soft, reduce the heat to low, cover, and simmer for 15 to 20 minutes.

In a large skillet, the olive oil should be heated to a medium-high haze.

Add bell peppers, zucchini, mushrooms, and garlic to the skillet. Cook, stirring occasionally, for 5-7 minutes until vegetables are tender.

To the skillet, add the cooked quinoa and soy sauce. Add salt and pepper to taste after stirring the ingredients together.

 

LENTIL AND VEGETABLE SOUP

Ingredients

1 cup brown lentils, rinsed.

1 Onion, diced.

2 cloves garlic, minced.

2 carrots, diced.

2 celery stalks, diced.

1 Zucchini, diced.

6 cups low-sodium vegetable broth.

1 tablespoon olive oil.

1 teaspoon cumin.

Salt and pepper.

Fresh parsley, chopped (optional).

Instructions

Olive oil should be heated in a big pot over medium-high heat.

Add onion and garlic to the pot and cook until onion is translucent about 3-4 minutes.

Add carrots, celery, and zucchini to the pot and cook for another 5-7 minutes until vegetables are tender.

Stir in lentils, cumin, salt, and pepper.

Bring to a boil after adding veggie broth.

Reduce heat to low, cover, and simmer for 30-40 minutes until lentils are tender.

Serve soup hot, garnished with fresh parsley if desired.

 

TURKEY AND VEGETABLE STIR-FRY

Ingredients

1 Lb ground turkey.

2 cups broccoli florets.

1 Red bell pepper, sliced.

1 Yellow onion, sliced.

2 cloves garlic, minced.

1 tablespoon soy sauce.

1 tablespoon honey.

1 tablespoon sesame oil.

Salt and pepper.

Instructions

Heat the sesame oil over medium heat in a large frying pan.

Add ground turkey to the skillet and cook until browned, breaking up the meat with a spatula.

Add broccoli, bell pepper, onion, and garlic to the skillet. Cook, stirring occasionally, for 5-7 minutes until vegetables are tender.

Soy sauce and honey should be blended together in a small bowl. Stirring to blend, pour the mixture over the stir-fry.

Season with salt and pepper to taste.

 

STUFFED BELL PEPPERS

Ingredients

4 Bell peppers, tops off, seeds out.

1 Lb lean ground beef.

1 cup cooked Brown rice.

1 Onion, diced.

2 cloves garlic, minced.

1 can dice tomatoes, drained.

1 teaspoon paprika.

1 teaspoon dried oregano.

Salt and pepper.

Shredded cheese (optional).

Instructions

Preheat oven to 375°F.

Cook ground beef in a sizable skillet over medium-high heat. Remove any extra fat.

Add onion and garlic to the skillet and cook until onion is translucent about 3-4 minutes.

Stir in cooked brown rice, diced tomatoes, paprika, oregano, salt, and pepper.

Place some of the meat and rice mixture inside each bell pepper.

Place the stuffed peppers in a baking dish and bake for 35-40 minutes until the peppers are tender.

Sprinkle shredded cheese on top of the peppers, if desired, and bake for an additional 5 minutes until the cheese is melted.

I WISH YOU HEALTH

AND WELLNESS