Well-balanced dinners can be easy, quick, and delicious, too! Read on for tasty recipes from a range of cuisines, from steak to grilled chicken, scallops to shrimp, and lots more. The best part? Including both prep time and cook time, you can make any of these seven recipes in well under 30 minutes.
STEAK FAJITA
Makes 1 serving
Prep: 10 min Cook Time: 15 min
Ingredients
- 1 Tbsp olive oil
- 1 tsp cumin
- 1 garlic clove, minced
- 3 oz steak strips
- 1½ cups sliced red and green bell peppers
- ½ cup sliced onions
- 1 8-inch whole grain tortilla
- 2 Tbsp chopped tomatoes
- 2 Tbsp low-fat sour cream
- 1 tsp fresh cilantro, chopped
Preparation
In a skillet, sauté cumin and garlic in olive oil for 1 minute. Add steak strips and cook for about 5 minutes. Add pepper and onion slices and cook for another 8 minutes. Place mixture in tortilla and fold. Top with tomatoes, sour cream, and cilantro.
Nutrition Information Per Serving
Calories: 516; Total fat: 25 g; Saturated fat: 4 g; Sodium: 391 mg; Cholesterol: 49 mg; Total carbohydrates: 36 g; Fiber: 13 g; Sugars: 10 g; Protein: 38 g; Potassium: 522 mg
GRILLED CHICKEN SALAD WITH FETA DILL DRESSING
Makes 1 serving
Prep: 15 min Cook Time: 8 min
Ingredients
- 3 oz uncooked skinless chicken breast
- Cooking spray
- ¼ cup plain 2% Greek yogurt
- 3 Tbsp feta cheese
- ⅛ tsp dried dill
- Salt and pepper, to taste
- 3 cups chopped romaine lettuce
- ½ cup grape tomatoes, halved
- 1 whole-grain pita, toasted and cut into triangles
Preparation
Preheat grill or use a grill pan on the stovetop. Mist chicken with cooking spray and grill 4 minutes on each side until internal temperature reaches 165°F. Slice cooked chicken into strips. Mix yogurt, feta, dill, and salt and pepper. Toss yogurt mixture with lettuce and tomatoes. Top salad with grilled chicken and serve with pita on the side.
Nutrition Information Per Serving
Calories: 426; Total fat: 11 g; Saturated fat: 5 g; Sodium: 579 mg; Cholesterol: 80 mg; Total carbohydrates: 44 g; Fiber: 8 g; Sugars: 10 g; Protein: 37 g; Potassium: 498 mg
CHICKEN SAUSAGE WITH VEGETABLES & PASTA
Makes 1 serving
Prep: 15 min Cook Time: 12 min
Ingredients
- 2 oz uncooked whole-wheat pasta
- ½ cup no-salt-added diced tomatoes
- 1 precooked Italian-style chicken sausage, sliced into rounds
- 2 garlic cloves, minced
- ¾ cup sliced mushrooms
- ½ cup chopped onions
- ¾ cup chopped zucchini
- 2 Tbsp grated Parmesan cheese
Preparation
Cook pasta according to package directions. Sauté tomatoes, sausage, garlic, and veggies for about 12 minutes, until veggies are tender. Top pasta with sauce mixture and sprinkle with cheese.
Nutrition Information Per Serving
Calories: 420; Total fat: 14 g; Saturated fat: 5 g; Sodium: 435 mg; Cholesterol: 78 mg; Total carbohydrates: 65 g; Fiber: 13 g; Sugars: 12 g; Protein: 18 g; Potassium: 659 mg
*Note: You may need to adjust carbohydrates, depending on your nutritional needs.
LEMON HERBED SALMON WITH BAKED POTATO
Makes 1 serving
Prep: 10 min Cook Time: 18 min
Ingredients
- 1 lemon, juiced
- 1 tsp olive oil
- 1 clove garlic, minced
- 4 oz salmon fillet
- 4 Tbsp chopped fresh basil, split
- 1 small potato
- 2 Tbsp plain low-fat Greek yogurt
- Salt and pepper, to taste
- 1 cup chopped tomatoes
- 1 Tbsp balsamic vinegar
Preparation
Preheat boiler. Whisk lemon juice, oil, and garlic. Brush on both sides of salmon and broil on a baking sheet for 10 minutes (until 145°F). Top cooked salmon with 2 tablespoons basil. Microwave potato for 8 minutes, until tender. Top with yogurt and salt and pepper. Toss remaining basil, tomatoes, and vinegar and serve on the side.
Nutrition Information Per Serving
Calories: 398; Total fat: 13 g; Saturated fat: 2 g; Sodium: 117 mg; Cholesterol: 67 mg; Total carbohydrates: 42 g; Fiber: 8 g; Sugars: 2 g; Protein: 30 g; Potassium: 1,703 mg
SEARED SCALLOPS WITH PESTO PASTA & ASPARAGUS
Makes 2 servings
Prep: 8 Cook Time: 20 min
Ingredients
- 2 tsp olive oil
- 1 clove garlic, minced
- 4 scallops
- Salt and pepper, to taste
- 1 oz dry whole wheat angel hair pasta
- 1 Tbsp prepared pesto
- 8 asparagus spears, steamed
- 1 Tbsp grated Parmesan cheese
Preparation
In a skillet over medium-high heat, cook scallops in olive oil and garlic until golden, about 2-3 minutes on each side. Season with salt and pepper. Prepare pasta according to package directions, drain, and toss with pesto. Serve with steamed asparagus topped with Parmesan.
Nutrition Information Per Serving (serving size = 1/2 recipe)
Calories: 400; Total fat: 18 g; Saturated fat: 3 g; Sodium: 414 mg; Cholesterol: 45 mg; Total carbohydrates: 29 g; Fiber: 3 g; Sugars: 0 g; Protein: 29 g; Potassium: 382 mg
SNAPPER WITH BLACK BEAN & MANGO COUSCOUS
Makes 1 serving
Prep: 5 Cook Time: 25 min
Ingredients
- 2 tsp olive oil
- 4 oz snapper fillet
- 1½ cups sugar snap peas
- Salt and pepper, to taste
- ½ cup water
- ¼ cup whole wheat couscous
- ¼ cup canned black beans, rinsed and drained
- ¼ mango, cubed
- 2 Tbsp minced cilantro
Preparation
Heat a 10-inch skillet over medium heat; coat with olive oil. Sauté snapper fillet for 8 minutes. Steam sugar snap peas for 5 minutes. Season fish and snap peas with salt and pepper. In a pot, bring water to a boil and add couscous. Turn off heat and cover; let sit 5 minutes. Fluff couscous with a fork and stir in black beans, mango, and cilantro. Serve with snapper and snap peas.
Nutrition Information Per Serving
Calories: 378; Total fat: 12 g; Saturated fat: 1 g; Sodium: 77 mg; Cholesterol: 40 mg; Total carbohydrates: 36 g; Fiber: 8 g; Sugars: 11 g; Protein: 31 g; Potassium: 233 mg
SHRIMP PENNE WITH GREENS
Makes 1 serving
Prep: 10 min Cook Time: 23 min
Ingredients
- 1 Tbsp olive oil, divided
- 10 pre-cooked frozen shrimp, thawed
- 2 oz dry whole wheat penne pasta
- 2 cups finely chopped kale
- 1 clove garlic, minced
- 2 Tbsp grated Parmesan cheese
Preparation
Brush 1 teaspoon of olive oil on shrimp and on sauté pan. Preheat pan over medium heat. Cook penne according to package directions. While penne is cooking, sauté kale with garlic in 1 teaspoon olive oil for 8 minutes. Add shrimp for a few minutes until warmed through. Toss with greens and penne; top with remaining olive oil and Parmesan.
Nutrition Information Per Serving
Calories: 498; Total fat: 21 g; Saturated fat: 4 g; Sodium: 500 mg; Cholesterol: 229 mg; Total carbohydrates: 57 g; Fiber: 11 g; Sugars: 3 g; Protein: 39 g; Potassium: 822 mg
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