5 Dinner Recipes With Consistent Nutritional Values

May 17, 2016

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 skin2 lemons2 tbsp. butter (or olive oil or ghee)4 sprigs dill1.5 lb. asparagusSalt and pepperServe with a side of 1 cup of brown rice/pastaDirectionsPreheat oven to 400 degreesPrepare 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 Calories45 g CHO35 g Pro15 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 halvessalt and fresh ground pepper, to taste1 large yellow onion, sliced2 garlic cloves, minced1 teaspoon fresh thyme leaves1 tablespoon flour1 cup chicken broth or vegetable broth1 bag (3-ounces) Sun Dried Tomato-HalvesDirectionsIn 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 sidesRemove 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 Calories45 g CHO30 g Pro15 g Fat

Slow cooker chicken fajitas and Mexican rice

Chicken Fajitas

Ingredients2 pounds boneless, skinless chicken breasts1 onion, thinly sliced1 red bell pepper, thinly sliced1 yellow pepper, thinly sliced1 green bell pepper, thinly sliced1 (10-ounce) can Diced Tomatoes and Green Chilies2 tablespoons cumin1 tablespoon chili powder2 teaspoons dried oregano1 teaspoon onion powder1 teaspoon garlic powder½ teaspoon salt¼ teaspoon black pepper¼ teaspoon red chili flakesjuice of 1 lime (about 2 tablespoons)16 whole wheat tortillasDirectionsIn 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 Calories41 CHO35 g Pro12 g Fat

Spaghetti Squash with Meatballs and Fresh Mozzarella

Spaghetti Squash and Meatballs

Ingredients (prepares 4 servings)2 spaghetti squash, halved2 tsp olive oil4 cloves garlic, minced1/2 onion, diced28 oz. canned crushed tomatoes1 bay leaf1/2 tsp oregano1 lb. 95% lean ground beef (or turkey)1/4 cup Parmesan cheese1/4 cup parsley, minced1 egg1 garlic clove, minced1 tsp. salt1 tsp. pepper2 oz. fresh mozzarella1/4 cup basil, choppedDirectionsPreheat 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 Calories36 g CHO36 g Pro16 g Fat

Spicy Sausage, Spinach, and Mushroom Lasagna

Sausage Lasagna

Ingredients (prepares 9 servings)1 box whole wheat lasagna noodles1 lb. lean spicy turkey sausage, removed from casing1 medium onion, diced4 cloves garlic, minced3 cups marinara sauce (or crushed tomatoes, divided)12 oz. fresh baby spinach8 oz. mushrooms, slicedSalt and pepper2 cups part skim ricotta (or low-fat cottage cheese)1/2 cup fresh basil, chopped2 tsp. crushed red pepper flakes2 tsp. Italian seasoning2 cups part-skim shredded mozzarella cheese, divided1/4 cup Parmesan cheese, shreddedDirectionsPreheat 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 Calories44 g CHO26 g Pro19 g Fat

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