5 Dinner Recipes With Consistent Nutritional Values

We all know that sometimes after a long day, it can be hard to get motivated to cook dinner. It can be even harder to make sure that it is a healthy dinner. But finding a healthy dinner recipe doesn’t have to be a chore, and healthy recipes don’t have to be boring! This blog provides 5 dinner recipes that have similar macronutrient breakdowns, and each of the different meals provides a balanced nutritious and delicious dinner! Get excited about cooking dinner again!

Salmon and Asparagus

 Salmon and Asparagus

 Ingredients (prepares 4 servings)

1.33 lbs. raw salmon, remove skin

2 lemons

2 tbsp. butter (or olive oil or ghee)

4 sprigs dill

1.5 lb. asparagus

Salt and pepper

Serve with a side of 1 cup of brown rice/pasta

Directions

Preheat oven to 400 degrees

Prepare 4 large pieces of foil, large enough to create a pouch around the salmon and asparagus.

Spray with cooking spray and divide the asparagus evenly between the foil packets.

Place the salmon on top. Season with salt and pepper.

Place ½ tbsp. of butter on top. Then add 2-3 slices of lemon and the dill sprig.

Close the foil packets and place on a baking sheet.

Bake for 25-30 minutes.

Nutrition Information (per serving)

500 Calories

45 g CHO

35 g Pro

15 g Fat

 

Pan-seared Chicken Breasts With Sun Dried Tomatoes

Pan Seared Chicken Breasts 

Ingredients (prepares 4 servings)

3 tablespoons olive oil

4 chicken breast halves

salt and fresh ground pepper, to taste

1 large yellow onion, sliced

2 garlic cloves, minced

1 teaspoon fresh thyme leaves

1 tablespoon flour

1 cup chicken broth or vegetable broth

1 bag (3-ounces) Sun Dried Tomato-Halves

Directions

In a large nonstick skillet heat olive oil over medium-high heat.

Season chicken breasts with salt and pepper.

Add chicken breasts to hot oil and cook 4 minutes; flip and continue to cook for 4 minutes or until browned on both sides

Remove chicken from skillet; set aside.

Add onions, garlic and thyme leaves to skillet; cook for 3 minutes, stirring frequently.

Stir in flour; mix until combined.

Add broth and sun dried tomatoes.

Return chicken to skillet; bring mixture to a boil.

Turn heat down to a simmer; cover the skillet and continue to cook for 15 to 18 minutes, or until chicken is done.

Remove from heat.

Serve with a side of brown rice.

Nutrition Information (per serving)

435 Calories

45 g CHO

30 g Pro

15 g Fat

 

 Slow cooker chicken fajitas and Mexican rice

Chicken Fajitas

Ingredients

2 pounds boneless, skinless chicken breasts

1 onion, thinly sliced

1 red bell pepper, thinly sliced

1 yellow pepper, thinly sliced

1 green bell pepper, thinly sliced

1 (10-ounce) can Diced Tomatoes and Green Chilies

2 tablespoons cumin

1 tablespoon chili powder

2 teaspoons dried oregano

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon red chili flakes

juice of 1 lime (about 2 tablespoons)

16 whole wheat tortillas

Directions

In a small mixing bowl, stir together the cumin, chili powder, oregano, onion powder, garlic powder, salt and black pepper.

Place half of the sliced onions and peppers on the bottom of the slow cooker, and the chicken on top of that.

Sprinkle half of the seasoning mix over the chicken, flip the chicken with tongs and sprinkle the remaining seasoning on the chicken.

Add the rest of the onions and peppers, squeeze in the juice of 1 lime, and pour in the diced tomatoes and green chilies.

Cover and cook on low for 6 hours, or high for 3 hours.

Take the chicken out and slice or shred it, then add it back to the slow cooker for 10-15 minutes on low.

Serve with ½ cup Mexican rice.

Nutrition Information (per serving)

412 Calories

41 CHO

35 g Pro

12 g Fat

 

 Spaghetti Squash with Meatballs and Fresh Mozzarella

 Spaghetti Squash and Meatballs

 Ingredients (prepares 4 servings)

2 spaghetti squash, halved

2 tsp olive oil

4 cloves garlic, minced

1/2 onion, diced

28 oz. canned crushed tomatoes

1 bay leaf

1/2 tsp oregano

1 lb. 95% lean ground beef (or turkey)

1/4 cup Parmesan cheese

1/4 cup parsley, minced

1 egg

1 garlic clove, minced

1 tsp. salt

1 tsp. pepper

2 oz. fresh mozzarella

1/4 cup basil, chopped

Directions

Preheat the oven to 400 degrees.

Cut the spaghetti squash in half and remove seeds. Place cut side down on a baking sheet and bake for 35-40 minutes until tender.

Heat olive oil over medium heat in large sauce pan. Add the onion and garlic and cook for 4-5 minutes. Add the crushed tomatoes, bay leaf, and oregano. Bring to a simmer and cover.

Combine the beef, Parmesan cheese, parsley, egg, garlic, salt, and pepper in a bowl. Form into one inch meatballs and drop into the tomato sauce.

Simmer the meatballs for 20 minutes, or until cooked through.

Scrape the spaghetti squash away from the edges using a fork. Add the meatballs and some of the tomato sauce, either directly into the spaghetti squash or on a separate plate. Lay thin slices of mozzarella on top.

Return to oven and cook for 3-5 minutes until cheese melts. Top with basil and serve.

Nutrition Information (per serving)

416 Calories

36 g CHO

36 g Pro

16 g Fat

 

Spicy Sausage, Spinach, and Mushroom Lasagna

 Sausage Lasagna

Ingredients (prepares 9 servings)

1 box whole wheat lasagna noodles

1 lb. lean spicy turkey sausage, removed from casing

1 medium onion, diced

4 cloves garlic, minced

3 cups marinara sauce (or crushed tomatoes, divided)

12 oz. fresh baby spinach

8 oz. mushrooms, sliced

Salt and pepper

2 cups part skim ricotta (or low-fat cottage cheese)

1/2 cup fresh basil, chopped

2 tsp. crushed red pepper flakes

2 tsp. Italian seasoning

2 cups part-skim shredded mozzarella cheese, divided

1/4 cup Parmesan cheese, shredded

Directions

Preheat oven to 375°F.

Cook pasta according to package directions.

Lightly spray noodles with nonstick cooking spray when finished to prevent sticking; set aside.

Heat large skillet over medium-high heat. Add sausage and onion to skillet. Cook 10 minutes or until browned and cooked through, breaking into crumbles, stirring occasionally. Add garlic; cook 1 minute or until fragrant. Drain any excess liquid. Stir in 2 cups of the marinara sauce. Remove mixture from heat; reserve sausage-marinara sauce.

Add spinach and mushrooms to skillet. Cook over medium heat about 5 minutes, stirring occasionally. Season with salt and pepper, as desired.

In small bowl, whisk together ricotta, basil, red pepper flakes and Italian seasoning; set aside.

To assemble lasagna, spray 9X13-inch baking dish with nonstick cooking spray. Spread 1/2 cup of marinara sauce on bottom of dish. Add a layer of lasagna noodles, half of ricotta cheese mixture, half of spinach mixture, and half of sausage-marinara sauce. Sprinkle with 3/4 cup of the mozzarella cheese. Repeat for next layer. To finish lasagna, add one layer of noodles and remaining 1/2 cup plain marinara sauce. Sprinkle with remaining 1/2 cup mozzarella cheese and the 1/4 cup Parmesan cheese.

Cover with foil; bake 25 minutes.

Remove foil; bake additional 5 minutes.

Remove from oven and let rest 10 minutes before serving.

Nutrition Information (per serving)

450 Calories

44 g CHO

26 g Pro

19 g Fat

 

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