7-Ingredient Dinners: Simple & Healthy Choices

Sheet Pan Lemon-Herb Chicken

Marinate chicken thighs with lemon juice, olive oil, garlic, and a medley of fresh herbs. Roast alongside seasonal vegetables like carrots, broccoli, and potatoes for a vibrant and wholesome dinner.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 pound baby potatoes, halved
• 1 bunch of asparagus, trimmed
• 1 lemon, sliced
• 3 tablespoons olive oil
• 3 cloves garlic, minced
• 1 teaspoon dried oregano, thyme, rosemary
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a small bowl, mix together the olive oil, minced garlic, dried oregano, dried thyme, dried rosemary, salt, and pepper.
3. Place the chicken breasts, halved baby potatoes, and trimmed asparagus on a large sheet pan.
4. Drizzle the olive oil and herb mixture over the chicken, potatoes, and asparagus. Use your hands or a brush to ensure everything is well-coated.
5. Place lemon slices on top of the chicken breasts and spread them out on the pan.
6. Bake in the preheated oven for about 25-30 minutes or until the chicken is cooked through and the potatoes are tender. Cooking times may vary, so make sure to check for doneness.
7. Optional: If you like, you can broil the pan for an additional 2-3 minutes to get a golden brown color on the chicken and veggies.
8. Garnish with fresh parsley and serve immediately.

This sheet pan lemon-herb chicken is not only easy to prepare, but it also results in a flavorful and balanced meal.

One-Pot Pasta Primavera

Combine whole-grain pasta, cherry tomatoes, bell peppers, zucchini, garlic, and vegetable broth in a pot. Simmer until the pasta is cooked, creating a flavorful and fuss-free pasta dish.

Ingredients:

• 8 oz (about 225g) linguine or spaghetti
• 1 tablespoon olive oil
• 3 cloves garlic, minced
• 1 small onion, thinly sliced
• 1 bell pepper, thinly sliced (use any color you prefer)
• 1 medium zucchini, carrot thinly sliced
• 1 cup cherry tomatoes, halved
• 3 cups vegetable broth (or chicken broth)
• 1 teaspoon dried Italian seasoning, Salt and pepper to taste
• 1/2 cup grated Parmesan cheese (optional)
• Fresh basil or parsley for garnish (optional)

Instructions:

1. In a large pot or deep skillet, heat olive oil over medium heat. Add minced garlic and sliced onions, sautéing until the onions are translucent.
2. Add the sliced bell pepper, zucchini, and julienned carrot to the pot. Cook for a few minutes until the vegetables start to soften.
3. Pour in the vegetable broth and add the dried Italian seasoning, salt, and pepper. Bring the mixture to a boil.
4. Break the linguine or spaghetti in half and add it to the pot. Stir occasionally to prevent sticking.
5. Reduce the heat to medium-low and let the pasta simmer in the broth, uncovered, stirring occasionally. Cook until the pasta is al dente and the liquid has reduced, about 10-12 minutes.
6. Once the pasta is cooked, stir in the cherry tomatoes and cook for an additional 2-3 minutes until the tomatoes are heated through but still maintain their shape.
7. Remove the pot from heat and stir in the grated Parmesan cheese. Adjust seasoning if necessary.
8. Garnish with fresh basil or parsley before serving.

This one-pot pasta primavera is not only convenient but also a flavorful way to enjoy a variety of vegetables in a quick and easy meal.

Salmon with Honey-Mustard Glaze

Brush salmon fillets with a mix of honey, mustard, and a splash of soy sauce. Bake or grill until the fish is cooked through. Pair with a side of steamed greens or a simple salad for a nutritious meal.

Ingredients:

• 4 salmon fillets (about 6 oz each)
• Salt and pepper, to taste
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• Lemon wedges for serving
• Fresh parsley, chopped (optional, for garnish)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Season the salmon fillets with salt and pepper. Place them on a lined baking sheet or in a baking dish.
3. In a small bowl, whisk together the Dijon mustard, honey, soy sauce, olive oil, minced garlic, and grated ginger to make the glaze.
4. Brush the honey-mustard glaze over the salmon fillets, ensuring they are well coated.
5. Bake the salmon in the preheated oven for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
6. Optional: For a caramelized finish, you can broil the salmon for an additional 1-2 minutes until the glaze is bubbly and slightly browned.
7. Remove the salmon from the oven, and let it rest for a couple of minutes.
8. Garnish with chopped fresh parsley if desired and serve with lemon wedges on the side.

This Salmon with Honey-Mustard Glaze is a perfect balance of sweet and savory flavors, making it a delightful dish.

Veggie Stir-Fry with Tofu

• Sauté tofu, bell peppers, snap peas, broccoli, and ginger in a wok with a drizzle of sesame oil and soy sauce. Serve over brown rice or quinoa for a satisfying and plant-based dinner.

Ingredients:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil (divided)
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or agave nectar
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced and 1 tablespoon fresh ginger, grated
• 1 bell pepper, carrot, broccoli, snap peas, mushrooms, thinly sliced (Vegetables of your choice)
• 4 green onions, chopped

Instructions:

1. Press the tofu: Wrap the block of tofu in a clean kitchen towel and place something heavy on top (like a cast-iron skillet) to press out excess water for at least 15-20 minutes. Once pressed, cut the tofu into cubes.
2. In a bowl, whisk together 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, rice vinegar, maple syrup, and cornstarch to create the tofu marinade. Add the tofu cubes and let them marinate for at least 15-20 minutes.
3. Heat vegetable oil and the remaining 1 tablespoon of sesame oil in a large wok or skillet over medium-high heat.
4. Add the marinated tofu cubes to the hot pan, reserving the marinade. Stir-fry the tofu until it becomes golden brown on all sides. Remove the tofu from the pan and set aside.
5. In the same pan, add a bit more oil if needed. Sauté garlic and ginger until fragrant.
6. Add the sliced bell pepper, julienned carrot, broccoli florets, snap peas, and mushrooms to the pan. Stir-fry the vegetables until they are crisp-tender.
7. Pour the reserved marinade over the vegetables and stir to combine.
8. Add the cooked tofu back to the pan, along with chopped green onions. Toss everything together until well-coated and heated through.
9. Serve the veggie stir-fry with tofu over cooked brown rice or quinoa.

This Veggie Stir-Fry with Tofu is not only delicious but also packed with plant-based protein and a variety of colorful vegetables.

Mediterranean Chickpea Salad

• Combine chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and a sprinkle of oregano. Toss with a dressing of olive oil and lemon juice for a refreshing and protein-packed salad.

Ingredients:

For the Salad:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 bell pepper (red or yellow), diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup feta cheese, crumbled (optional)
• 1/4 cup fresh parsley, chopped

For the Dressing:

• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, olives, and feta cheese (if using).
2. In a small bowl or jar, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and pepper to create the dressing.
3. Pour the dressing over the chickpea mixture and toss gently to combine, ensuring all the ingredients are coated with the dressing.
4. Let the salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld.
5. Just before serving, sprinkle fresh parsley over the top for a burst of color and freshness.
6. Serve the Mediterranean Chickpea Salad on its own as a light meal or as a side dish. It’s also great for picnics, potlucks, or as a healthy lunch option.

This salad is not only delicious and satisfying but also packed with protein and nutrients.

Chicken and Vegetable Skewers

Thread chunks of Chicken, bell peppers, onions, and mushrooms onto skewers. Grill or broil until the Chicken is cooked to your liking. Serve with a side of rice or a green salad for a flavorful meal.

Ingredients:

For the Marinade:

• 1.5 lbs (700g) Chicken sirloin or flank steak, cut into cubes
• 1/4 cup soy sauce
• 2 tablespoons olive oil
• 2 tablespoons Worcestershire sauce (optional)
• 2 tablespoons balsamic vinegar
• 2 cloves garlic, minced
• 1 teaspoon Dijon mustard (optional)
• 1 teaspoon honey or maple syrup
• Salt and pepper to taste

For the Skewers:

• Bell peppers, cut into chunks (use a mix of colors)
• Red onion, cut into chunks
• Cherry tomatoes
• Mushrooms, cleaned and halved

Instructions:

1. In a bowl, whisk together all the marinade ingredients – soy sauce, olive oil, Worcestershire sauce, balsamic vinegar, minced garlic, Dijon mustard, honey, salt, and pepper.
2. Place the Chicken cubes in a large resealable plastic bag or a shallow dish. Pour the marinade over the Chicken, ensuring all pieces are well-coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes, or preferably, marinate it overnight for more flavor.
3. If using wooden skewers, soak them in water for about 30 minutes to prevent them from burning during grilling.
4. Preheat the grill or grill pan to medium-high heat.
5. Thread the marinated Chicken cubes onto the skewers, alternating with chunks of bell peppers, red onion, cherry tomatoes, and mushrooms.
6. Grill the skewers for about 8-10 minutes, turning occasionally, or until the Chicken reaches your desired level of doneness and the vegetables are charred and tender.
7. Remove the skewers from the grill and let them rest for a few minutes.
8. Serve the Chicken and vegetable skewers on a platter. You can garnish them with fresh herbs like parsley or cilantro if desired.

These Chicken and vegetable skewers make a delicious and colorful meal. They’re great for summer grilling or any time you want a tasty and easy-to-make dish.

Caprese Stuffed Chicken

Stuff chicken breasts with mozzarella, tomatoes, and basil leaves. Bake until the chicken is cooked through and the cheese is melted, creating an Italian-inspired dish bursting with flavors.

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1 teaspoon dried Italian seasoning
• 4 slices fresh mozzarella cheese
• 2 large tomatoes, sliced
• Fresh basil leaves
• 2 tablespoons balsamic glaze (store-bought or homemade)
• Olive oil for drizzling

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Season each chicken breast with salt, pepper, and dried Italian seasoning. Use a sharp knife to cut a pocket into each chicken breast, being careful not to cut all the way through.
3. Stuff each chicken breast with a slice of fresh mozzarella, a couple of tomato slices, and a few fresh basil leaves.
4. Secure the pockets with toothpicks to keep the stuffing in place.
5. Place the stuffed chicken breasts in a baking dish.
6. Drizzle olive oil over the top of each stuffed chicken breast.
7. Bake in the preheated oven for about 25-30 minutes or until the chicken is cooked through.
8. During the last 5 minutes of cooking, you can place additional slices of mozzarella on top of each chicken breast to melt and get golden brown.
9. Remove the chicken from the oven and drizzle balsamic glaze over the top.
10. Let the chicken rest for a few minutes before serving.
11. Optionally, garnish with additional fresh basil leaves and serve over a bed of mixed greens or with your favorite side dishes.

This Caprese Stuffed Chicken is a delightful combination of juicy chicken, melted mozzarella, and the fresh flavors of tomatoes and basil.