Tag: healthy dinner

  • Indian-Spiced Lentils with Seasoned Quinoa

    Indian-Spiced Lentils with Seasoned Quinoa

    INDIAN-SPICED LENTILS

    with SEASONED QUINOA

    Mix up your dinner repertoire with this spicy quinoa and lentil dish. As a seed with a grain-like texture, quinoa is a healthy staple ingredient for those avoiding gluten in their diets. This Indian-inspired meal is light yet satisfying but also has the nutrition and depth of flavor that speaks to the season. Lentils and quinoa are a match made in heaven, so you can’t go wrong this hearty dish that is full of aromatic spices.

    INDIAN-SPICED LENTILS

    Ingredients

    Makes 2 servings

    32 ounce crushed tomatoes
    1/2 cup diced carrot
    1/2 cup diced onion
    1 cup spinach, chopped
    2 tbs minced fresh parsley (or 1 tbs dried)
    2 tsp apple cider vinegar
    2 cloves garlic, minced
    1.5 tsp garam masala
    1 tsp curry powder
    1/2 tsp cumin
    1/2 tsp coriander
    1.5 tsp sea salt
    1/2 tsp red chili flakes
    Pinch of nutmeg
    1.5 cup cooked lentils

    Add all ingredients to medium saucepan, except the cooked lentils. Bring to boil, turn heat to low and simmer for 20 minutes. Add cooked lentils, simmer additional 10-15 minutes or until it thickens up a bit. Serve over Seasoned Quinoa and top with 1/4 avocado and a few sprigs of fresh cilantro.

    SEASONED QUINOA

    Ingredients

    Makes 2 servings

    4 cups cooked quinoa
    2 tbs minced fresh cilantro (or 1 tbs dried)
    1/2 tsp garlic granules
    1/2 tsp sea salt
    1/2 tsp curry powder
    In a medium sized bowl, combine all ingredients and mix well.

    Nutritional Information
    * includes 1/4 avocado and 2 cups quinoa

    Calories: 858
    Carbs: 153 g
    Protein: 39 g
    Fat: 14 g
    Omega 3: 0.51 g
    Fiber: 35 g

    Calcium: 283 mg
    Iron: 17.3 mg
    Magnesium: 2967 mg
    Potassium: 412 mg
    Selenium: 18 mcg
    Zinc: 7.7 mg

    B1: 1.07 mg
    B2: 0.87 mg
    B3: 9.8 mg
    B5: 2.9 mg
    B6: 1.66 mg
    Choline: 206 mg
    Folate: 559 mcg
    Vitamin C: 58 mg
    Vitamin E: 9.5 mg
    Vitamin K: 125 mcg

    BCAA’s
    Isoleucine: 1.41 g
    Leucine: 2.3 g
    Valine: 1.63 g

    Source: cronometer.com

  • Cauliflower Pizza

    Cauliflower Pizza

    Course: Lunch or Dinner; Skill Level: Intermediate

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    [column]

    Ingredients

    1 head Cauliflower

    3/4 cup Flaxseed meal

    3/4 cup Almond cheese

    1 tbs Parsley flakes

    Spinach leaves

    1 can Organic Tomato sauce

    [/column]

    Serving(s) & Preparation Time

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    Yield : 2

    Servings : 2 small pizzas

    Prep Time : 15m

    Cook Time : 24m

    Ready In : 39m[/column]

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    Make It Happen

    [tabgroup layout=”vertical”]

    [tab title=”Step 1″]Pre-heat oven to 375 degrees on a baking sheet place a large piece of parchment paper and spray it with nonstick oil.[/tab]

    [tab title=” Step 2″]Place the cauliflower florets in a food processor or blender and pulse until the cauliflower has the texture of sand. Slowly add Flaxseed meal.[/tab]

    [tab title=” Step 3″]Once mixed together, use your hands to form the dough into a crust on the baking sheet. Pat it down thoroughly, forming the shape you wish. Don’t make it too thick or thin either.[/tab]

    [tab title=” Step 4″]Bake cauliflower pizza crust for 20 min or until golden brown. Remove from oven[/tab]

    [tab title=” Step 5″]Add however much sauce and cheese you want. Bake for another 12 min.[/tab]

    [tab title=” Step 6″]Remove from oven add spinach leaves and parsley. Place back into the oven for 2 min.[/tab]

    [/tabgroup]

     

    This content was published by Chef Miami and shared with HUMANFITPROJECT.com 

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  • Easy Eats: Salmon And Broccoli

    Easy Eats: Salmon And Broccoli

    If you follow any successful bodybuilder, figure model… heck, anyone you know that’s fit and lean, chances are, they’re eating salmon. Couple it up with broccoli and you’ve got a high protein, low-carb lunch or dinner. Broccoli, being high in fiber, will also help with keeping you full and fight cravings. And salmon is a one-two punch of protein and heart healthy fats.

    servings: 1 serving, 380 calories,  50 grams of protein.

    WHAT YOU NEED:

    – Salmon
    – Lemon
    – 1 ½ Broccoli (cut into spears)
    – Red Pepper Flakes
    – Salt
    – Pepper

    MAKE IT HAPPEN:

    Preheat your oven’s broiler to high and bring a pot of water to boil.
    Season salmon with salt, pepper, and red pepper flakes.
    Place 6-8 inches from broiler for 10 minutes.
    Salmon is done once it is opaque and flakes easily with a fork.
    When water comes to a boil add broccoli spears and boil for 3-4 minutes, remove pot from heat and strain broccoli under running cold water.
    Squeeze fresh lemon juice over the salmon…serve and enjoy!

    This content was originally and exclusively published on HUMANFITPROJECT.com

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  • Lemon Pepper Chicken Salad

    Lemon Pepper Chicken Salad

    You’ll always see chicken and salads in “healthy diets”. Well, because they are simple and clean so it makes sense. But simple and clean doesn’t need to be boring and bland. This particular uses “smart ingredients” to boost the taste profile of the chicken and salad without adding loads of calories. This dish will certainly work for weight loss, however, it’s also a great option for carb-sensitive folks looking to build mass and stay lean.

    servings: 1 serving, 571 calories, 59 grams of protein.

    INGREDIENTS:

    – 6oz chicken breast
    – ½ Avocado
    – 2 cups Baby Spinach
    – ¼ cup Roma tomatoes
    – ¼ Cucumber
    – 1 tablespoon Sunflower seeds
    – Olive oil & red wine vinegar
    – Salt
    – Red Pepper Flakes
    – Lemon Pepper Blend (or use ground black pepper)

    MAKE IT HAPPEN:

    – Pre-heat your oven’s broiler on high.
    – Slice each chicken breast in half and place on a foil lined baking sheet or broiling pan.
    – Season each side of the chick breast slices with seasonings, finishing off with a little drizzle of oil on the top of each slice.
    – Place baking tray about 6-8 inches away from broiler. Broil chicken for 12-14 minutes turning once halfway through.
    – Check chicken. If using a cooking thermometer, 165 degrees.  Warp the unsliced chicken in foil and set aside.
    – Go ahead and prep your salad and toppings.
    – Slice chicken breast and add to salad.
    – Drizzle with olive oil & red wine vinegar. Enjoy!

    ADDITIONAL NOTES:

    Prepare 2 chicken breasts for extra lunch options or snacks.

    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Pan Seared Tuna And Asparagus

    Pan Seared Tuna And Asparagus

    Fish is a staple in every healthy diet, rich in protein and “good fats”. Coupled with low-carb asparagus, this dish makes for an ideal lunch or dinner when trying to cut or maintain weight.

    servings: 1 serving, 391 calories,  55 grams of protein.

    WHAT YOU NEED:

    – 6oz Tuna steak
    – 1 cup Asparagus, trimmed
    – Salt & Black Pepper to taste
    – Pinch of Cayenne pepper
    – Sesame Seeds

    MAKE IT HAPPEN:

    – Bring a pot of water to boil.
    – Season both side of Tuna steak with salt, pepper, and cayenne. Gently press.
    – On a small side plate, cover the surface with sesame seeds. Gently press each side of the salmon steak onto the plate to coat with sesame seeds.
    – Heat a small to medium sized nonstick skillet over medium-high heat. When water comes to a boil add trimmed asparagus and boil for 3-4 minutes, remove pot from heat and strain asparagus under running cold water.
    – Sear Tuna in skillet for 2 minutes each side, Slice the tuna steaks across the grain

    This content was originally and exclusively published on HUMANFITPROJECT.com

  • Strip Steak And Sweet Potatoes

    Strip Steak And Sweet Potatoes

    This recipe is great for a weeknight dinner idea. Packed with protein  to support lean muscle growth. It’s the mass-builders dream.

    Servings:  1 serving, 698 calories, 49.2 grams of protein.

    WHAT YOU NEED:

    – 1-2 Shell Steaks
    – 1-2 sweet potatoes (cut into wedges)
    – Fresh Thyme, chopped
    – 2 Cloves garlic, smashed and chopped
    – Lemon (optional)
    – Salt
    – Pepper
    – Italian seasoning blend
    – Olive oil

    MAKE IT HAPPEN:

    – Preheat oven to 400 degrees
    – Toss sweet potato wedges with olive oil, thyme, garlic, and salt &pepper. Bake for thirty minutes.
    – Heat a medium to large skillet over high heat. Rub Steaks with Corse salt, pepper, and Italian seasoning blend.
    – Cook steak on both sides for 2-3 minutes. Remove steak and let rest for ten minutes.
    – Serve steak and potatoes; try squeezing a little lemon juice over the potatoes for a bit of extra flavor!

    This content was originally and exclusively published on HUMANFITPROJECT.com

     

  • Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Lean-Down, Low-Carb Chicken, Broccoli, and Rotini Dinner

    Going for fat loss? You’ve got to try this low-carb chicken and broccoli with whole wheat rotini dish for dinner. It’s got the perfect balance of protein to pack on muscle and just enough carbohydrates to support recovery and keep energy levels high. The dish makes for a great pre-workout lunch or dinner option.

    8 servings: 438 calories, 27 grams of protein.

    WHAT YOU NEED:

    – ¼ cup extra-virgin olive oil
    – medium onion, chopped
    – 5-6 cloves of garlic, minced
    – 1 lb boneless chicken breast, cut into cubes
    – 6-8 cups of broccoli florets
    – 2-4 cups grape tomatoes, halved
    – 1 package whole-wheat pasta
    – Sea salt and black pepper, to taste
    – 1 cup of white cheddar cheese, shredded

    MAKE IT HAPPEN:

    – Bring a large pot of water to a boil.
    – Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and sauté until onion is translucent. (Do not let the onion brown).
    – Add the chicken, stirring until no longer pink throughout. Remove from heat and set aside.
    – Add the broccoli to the boiling water and cook until tender (3-4 minutes). Transfer the broccoli and tomatoes to the saucepan with the chicken. Cook until the broccoli is soft.
    – Bring the large pot of water to a boil again, and add the pasta. Cook until al dente, about 8 minutes. Drain the pasta, saving 1 cup of pasta water.
    – Add the pasta, water, salt, and pepper to the broccoli mixture, and toss to mix. Add the cheese and mix again.
    – Serve or let cool and portion out for a few planned meal options.

    This content was originally published on MENSFITNESS.com.