Dinner|Wholesome and Tasty: Top 10 Dinner Recipes
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1. Baked Salmon with Lemon and Dill
Ingredients:
- 2 salmon fillets
- 1 lemon (sliced)
- Fresh dill (a few sprigs)
- Salt and pepper to taste
Instructions:
- Preheat your oven to 200°C (180°C fan)/400°F.
- Place salmon fillets on a baking tray lined with parchment paper.
- Season with salt and pepper, and place lemon slices and dill on top.
- Bake for 15-20 minutes or until salmon flakes easily with a fork.
Health Benefits: Salmon is rich in omega-3 fatty acids, which support heart health and brain function.
2. Quinoa and Chickpea Salad
Ingredients:
- 1 cup quinoa (cooked)
- 1 can chickpeas (drained and rinsed)
- 1 red bell pepper (diced)
- 1 cucumber (diced)
- 2 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- In a large bowl, combine cooked quinoa, chickpeas, bell pepper, and cucumber.
- In a small bowl, whisk olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and toss to combine.
Health Benefits: Chickpeas are high in protein and fiber, promoting digestive health and stabilizing blood sugar levels.
3. Chicken Stir-Fry with Vegetables
Ingredients:
- 2 chicken breasts (sliced)
- 1 cup broccoli florets
- 1 bell pepper (sliced)
- 1 carrot (sliced)
- 2 tbsp soy sauce
- 1 tbsp olive oil
- 1 clove garlic (minced)
Instructions:
- Heat olive oil in a pan over medium heat.
- Add garlic and cook until fragrant.
- Add chicken and cook until browned and cooked through.
- Add vegetables and soy sauce, stir-fry until vegetables are tender-crisp.
Health Benefits: Chicken provides lean protein for muscle repair, while vegetables supply essential vitamins and antioxidants.
4. Sweet Potato and Black Bean Tacos
Ingredients:
- 2 medium sweet potatoes (peeled and diced)
- 1 can black beans (drained and rinsed)
- 1 tbsp olive oil
- 1 tsp cumin
- 1 tsp paprika
- Corn tortillas
Instructions:
- Preheat your oven to 200°C (180°C fan)/400°F.
- Toss sweet potatoes with olive oil, cumin, and paprika. Roast for 25-30 minutes.
- Warm tortillas and fill with roasted sweet potatoes and black beans.
Health Benefits: Sweet potatoes are high in vitamin A, promoting healthy skin and vision, while black beans are rich in fiber and protein.
5. Vegetable Soup
Ingredients:
- 1 onion (chopped)
- 2 carrots (chopped)
- 2 celery sticks (chopped)
- 1 can chopped tomatoes
- 1 litre vegetable stock
- 1 cup spinach
Instructions:
- Sauté onion, carrots, and celery in a pot until softened.
- Add chopped tomatoes and vegetable stock; bring to a boil.
- Simmer for 20 minutes, then stir in spinach and cook until wilted.
Health Benefits: This soup is packed with vitamins and minerals from the vegetables, supporting overall health and immune function.
6. Greek Yogurt Chicken with Herbs
Ingredients:
- 2 chicken breasts
- 1 cup Greek yogurt
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions:
- Mix Greek yogurt, lemon juice, oregano, salt, and pepper.
- Coat chicken breasts with the mixture and bake at 200°C (180°C fan)/400°F for 20-25 minutes.
Health Benefits: Greek yogurt is a great source of protein and probiotics, which support digestive health.
7. Spinach and Feta Stuffed Portobello Mushrooms
Ingredients:
- 4 large Portobello mushrooms (stems removed)
- 1 cup spinach (chopped)
- 1/2 cup feta cheese (crumbled)
- 1 clove garlic (minced)
Instructions:
- Preheat your oven to 200°C (180°C fan)/400°F.
- Mix spinach, feta, and garlic.
- Stuff the mushroom caps with the mixture and bake for 15-20 minutes.
Health Benefits: Spinach is high in iron, supporting energy levels and overall vitality.
8. Lentil and Vegetable Curry
Ingredients:
- 1 cup lentils
- 1 onion (chopped)
- 2 cloves garlic (minced)
- 1 can coconut milk
- 1 tbsp curry powder
- 1 cup mixed vegetables (e.g., peas, carrots)
Instructions:
- Sauté onion and garlic until translucent.
- Add curry powder and cook for 1 minute.
- Stir in lentils, coconut milk, and vegetables. Simmer for 25-30 minutes.
Health Benefits: Lentils are rich in fiber and iron, aiding in digestion and improving energy levels.
9. Stuffed Bell Peppers
Ingredients:
- 4 bell peppers (tops cut off and seeds removed)
- 1 cup cooked brown rice
- 1 can diced tomatoes
- 1 cup black beans
- 1 tsp chili powder
Instructions:
- Preheat your oven to 180°C (160°C fan)/350°F.
- Mix rice, tomatoes, black beans, and chili powder.
- Stuff peppers with the mixture and bake for 30-35 minutes.
Health Benefits: Bell peppers are high in vitamin C, supporting immune health and skin repair.
10. Eggplant and Tomato Pasta
Ingredients:
- 1 eggplant (diced)
- 1 can diced tomatoes
- 2 cloves garlic (minced)
- 200g whole grain pasta
- 1 tbsp olive oil
Instructions:
- Cook pasta according to package instructions.
- Sauté eggplant and garlic in olive oil until tender.
- Add diced tomatoes and simmer for 10 minutes.
- Toss sauce with cooked pasta.
Health Benefits: Eggplants are rich in antioxidants and fiber, supporting heart health and digestion.